55 Unique Journaling Prompts to Support Your Mental Health

Journaling can be a powerful tool for emotional regulation, stress relief, and self-reflection. Sometimes, the hardest part is knowing what to write. This list of 50+ unique journal prompts is designed to help you explore your thoughts and feelings, spark creativity, and strengthen your mental well-being.

Whether you’re a Veteran, carer, neurodivergent individual, teen, or adult seeking self-care, these prompts are flexible and accessible — no artistic skill or prior journaling experience required.

You might also like: How Journaling Can Improve Mental Health

Gratitude and Positivity Journal Prompts

1. What are three things that made me smile today?
2. Who has positively impacted my life recently, and how?
3. What is one small accomplishment I am proud of today?
4. What place makes me feel calm, and why?
5. What compliment have I received recently that I appreciate?
6. What am I looking forward to this week?
7. What is a favourite memory that always brings me joy?
8. What are five things I often take for granted, and why am I grateful for them?

Self-Reflection Journal Prompts

9. What emotion do I feel most strongly right now?
10. What challenge have I overcome recently, and what did I learn from it?
11. What would I say in a letter to my past self?
12. What does self-care mean to me today?
13. What is something I’ve been avoiding, and why?
14. When did I surprise myself recently, and how?
15. What habit do I want to develop, and why?
16. How have my feelings changed over the past month?

Emotional Regulation Journal Prompts

17. When do I feel most stressed, and what triggers it?
18. When did I successfully calm myself down recently, and how?
19. What does my “safe place” look like in detail?
20. What would a conversation between my anxious self and calm self sound like?
21. What coping strategy works best for me when I feel overwhelmed?
22. What are five things I can do to help myself when I feel stressed?
23. How did I manage a recent conflict, and what did I learn?

Mindfulness and Present Moment Journal Prompts

24. What can I see, hear, and feel in my surroundings right now?
25. What are five things I can hear in this moment?
26. What are five things I can see that bring me comfort?
27. What physical sensations am I noticing in my body right now?
28. When was a moment today that I felt fully present?
29. What simple pleasure did I enjoy recently?
30. How would I describe a recent walk, meal, or activity using all my senses?

Creativity and Expression Journal Prompts

31. How would I draw or describe my current emotion as a colour, shape, or texture?
32. What poem could I write about how I’m feeling today?
33. How would I describe my current mental state using a metaphor?
34. What are five things that inspire me, and why?
35. How would I describe my ideal day in detail?
36. What story could I write starring myself as the hero?
37. What would my perfect safe space look like?

Future-Focused Journal Prompts

38. What are three goals I want to achieve this month?
39. What would I say in a letter to my future self?
40. Where do I want to be in five years?
41. What skills would I like to develop, and why?
42. What would my ideal mental health routine look like?
43. What personal qualities do I want to strengthen?

Reflection on Relationships Journal Prompts

44. Who do I feel most connected to, and why?
45. What relationship has taught me something valuable?
46. Who do I need to forgive, including myself?
47. What support do I currently receive from friends or family?
48. Who would I like to write a letter of appreciation to, and what would I say?
    

Random & Fun Journal Prompts

49. If my emotions were an animal today, what would it be?
50. If my mood were weather, what would it look like today?
51. What would be on my “mental health bucket list” — activities that help me feel grounded?
52. What are five things that make me laugh or bring me joy?
53. What song, movie, or book resonates with me right now, and why?
54. If today were a colour, what would it be?
55. What would a conversation between my present self and inner child sound like?

Tips for Using These Prompts

• Don’t feel pressured to do them all — pick a few that resonate.
• Set a timer (5–15 minutes) for each session to encourage flow without overthinking.
• Combine prompts with art, sketches, or doodles for additional self-expression.
• Reflect on your entries periodically to notice patterns or progress in your emotions.

Final Thoughts

Journaling is a simple yet powerful tool to support your mental health. Using prompts — whether to explore emotions, practice gratitude, or reflect on your day — can help you process thoughts, reduce stress, and gain clarity.

You don’t need to follow every prompt or write perfectly — what matters is giving yourself the space to express and reflect. Over time, journaling can become a consistent practice that strengthens self-awareness, emotional regulation, and overall well-being.

At Body & Mind, our programs and Telehealth services can help you integrate journaling into your routine alongside other mindfulness and therapeutic practices. All our programs include complimentary premium access to Calm, and we provide access to our large referral network for additional support.