Therapeutic Journaling Prompts to Boost Mental Health (Divya)

Journaling is known to be a very therapeutic activity. It can boost mood, encourage increased memory capacity, and enhance thinking skills. There are endless ways to journal, but it does not all have to be anything too insightful. Because journaling is such a personal thing, there is no right or wrong way of doing it. However, I have listed some of my favorite prompts below.

1. Rant

Getting your emotions out can be really important in making you feel lighter and uplifted. Flip to a new page and write down any of your frustrations, not holding yourself back, as no one except you will read this.

If you’re having trouble doing this, as you may not know where to begin, try timed free writing. Set a timer for whatever time you feel is best, and write without taking any breaks. Write anything and everything that comes to mind for that duration, regardless of whether it makes sense or not.

2. List Affirmations

The dictionary definition of an affirmation is “the recognition and assertion of the existence and value of one's individual self.” There are many ways to incorporate affirmations in your journal, but “I am” sentences are my favorite. To do this, write down a list of words that you aspire to be, such as “I am successful, I am healthy, I am worthy of love, etc.”

3. Note Things You're Grateful For

Throughout our daily lives, we sometimes forget to take a second to be thankful for what we have. Whether tangible things, small or big, or something like inner peace, it can be reassuring to count your blessings.

4. Doodle

Art is one of the best forms of self-expression. Sometimes words can’t encapsulate exactly how you’re feeling, but drawings may be able to. There is something about picking up a pen and creating that is so freeing. You can do this however you like: guided doodling prompts, free drawing, doodling whatever comes to mind, organic shapes, etc.

If you need some help finding doodling prompts, here are some ideas:

Draw how a childhood memory made you feel

Draw what joy looks like to you

Draw what home means to you

Scribble on the page and then turn it into a drawing or fill the sections with various designs

Remember that you don’t have to be artistically gifted to doodle in your journal!

5. Describe a Goal

Whenever I’m feeling a little lost and need guidance, thinking about a goal I have helps me get back on track. This can be something as simple as cleaning your room or as big as a future career you want to pursue. Usually, this is an exercise I do whenever I feel like I’m losing control of my life. Additionally, I like to write down little steps that will help me achieve this goal of mine so that I can start working on it, making it feel more in reach.

6. Write a Letter to Your Future or Past Self

Taking time to reflect on the past or prepare for the future is so important! When writing a letter to your past self, think about how far you’ve come and all the ways in which you have grown. If you’re writing a letter to your future self, you can focus on what you want to achieve or the life you want to live. You can also write a letter of encouragement to open later!

If you want to take this a step further, find a childhood picture of yourself and write a letter to your child self. This exercise can serve as a reminder to be kind to yourself, because the way you talk to yourself now is how you’re talking to your child self.

7. Write How You’d Describe Yourself to a Stranger

It can be easy to get in your own head too much. A great way to escape that mindset, even just for a bit, is to write about how you would describe yourself to a stranger. Write as if this person previously knew absolutely nothing about you. Dig deep as you do this! Write about how you want to be perceived and how that differs from how you tend to be perceived.

8. Describe the Best Compliment You’ve Ever Received

Sometimes, thinking about the smallest positive memories can greatly boost your happiness. Think about a compliment you have received that has stuck with you and journal about it. How did it make you feel? How has it impacted you?

9. Write About Someone or Something You Really Admire

If you’re looking for another happy journaling prompt, this is a great one! Think about someone or something you admire. This can be anything from clouds and the sky to your pet bunny. Use this as a way of being reminded of the things you enjoy and appreciate in your life.

10. Try Unsent Letters

Sometimes we have a lot to say to someone, but for whatever reason, whether they are inaccessible or a part of other life circumstances, we aren’t able to thoroughly get our words out. Unsent letters are great ways to let all your thoughts out about someone without it having real-life consequences.

11. Write About One Good Thing That Happened Today

A quick daily prompt you can incorporate into your life is writing about one positive that happened each day. This can spark so much gratitude as you realize what is going well. Don’t think too hard! This can be as simple as you enjoying your breakfast in the morning or the weather being nice.

12. Write a Poem

Poetry is such a beautiful form of self-expression, and you don’t have to be good at it to write. No, your poetry does not have to rhyme or make any sense to anyone but you. Don’t strive for perfection when writing your poem, but more so something that really resonates with you.

13. Write Down Three of Your Favorite Scents and How They Make You Feel

This may sound like a random prompt, but tuning into your senses can be very grounding. Think about some of your favorite scents and write about how they make you feel. If you want to take this further, you can also explain what they would look like through words or drawings. For example, a scent I love is freshly baked brownies; when I imagine that scent, I see swirls and loops.

Hopefully these prompts have sparked some creativity and interest in journaling. While some may journal various times throughout the day, others may journal weekly. And to this, I’d say, to each their own. Personally, I like to incorporate a quick daily journaling prompt, such as naming one good thing that happened each day, along with one detailed prompt weekly. Regardless of how often you journal, the benefits of this activity cannot be ignored. I highly recommend you pick up a journal!