Getting started with journaling can be daunting.
Especially when you have a brand new notebook and you’re faced with crisp blank pages.
Where do you start?
What do you say?
What don’t you say?
You can of course just put pen to paper and see what flows, but sometimes even that can be a struggle.
That’s where these journaling prompts for beginners come in.
They’re a great way to get you writing without overthinking or becoming too overwhelmed by an empty page.
Journaling prompts for beginners
1. How do I feel?
You can add something specific in there such as How do I feel about… – myself, my body, my partner, my job, my health, etc.
It can be about someone or something you are either currently struggling with or alternatively, grateful for.
2. How do I want to feel (today)?
Again, you can be more specific and ask how you want to feel about a particular person, situation, concern or experience.
3. What do I need (most today)?
4. What am I grateful for?
List at least 5 things and if you want to expand it, you can also say why you’re grateful for each item on your list.
5. What was my biggest lesson or achievement today/this week/this month?
6. The things that bring me the most joy in my life are…
7. The people in my life who bring me the most joy are…
8. I feel happiest when…
9. What do I feel happy about right now?
10. What am I excited about today?
11. What am I looking forward to?
12. How can I experience more joy, happiness and/or peace in my life?
13. What changes do I need to feel healthier, happier and more fulfilled?
14. What is my happiest memory from today/this week/this month?
15. I feel most at peace/relaxed when…
16. I feel most loved when…
17. When I am alone I feel…
18. When I am surrounded by people I feel…
19. I want/need to forgive…
20. What is currently my biggest fear, worry or concern?
21. What is the main cause of stress in my life?
22. How can I reduce the stress in my life?
23. What is most important to me right now?
24. What do I feel guilty about right now?
25. What do I feel sad or upset about right now?
26. What do I feel angry about right now?
27. Who or what do I feel resentful towards/about right now?
28. What do I feel disappointed about right now?
29. What am I dreading?
30. If I could change one thing about my present life, what would it be?
31. I need to tell the truth about/be honest with…
32. What do I feel I am currently lacking in my life? What do I need more of?
33. Where do I currently have too much excess in my life? What do I need less of right now?
34. Who or what do I need to let go of or at least distance myself from?
35. Where or with who do I need stronger personal boundaries?
How to use the journaling prompts for beginners
Here are a couple of different ways you can choose to use these prompts:
- In numerical order, answer one question a day. You could do ascending one month, then descending the following month.
- Pick a number at random and answer that question in your journal.
- Pick one question and answer the same question every day for a month. This is good if you have a particular problem or challenge. At the end of the month, you can go over your journal and see how your feelings have changed.
- Pick a couple of “core” questions to answer each day. For example, every time I journal I ask myself how I’m feeling, what I need and what I am grateful for.
- Follow your instincts. What question are you most drawn to?
- Answer the question you feel most triggered by. It normally means there is something there that needs to be explored further.
Remember there is no right or wrong way to journal and also no set amount you have to write for.
However, I always encourage you to write at least an A5 page initially to get you into the habit of writing and also to overcome any resistance that may arise.
Most importantly, try to enjoy the process.
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