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Journaling prompts are a reliable process of getting your ideas from your head onto paper. Are you looking for an easy way to improve your well-being? If so, journaling may be a helpful tool, and it’s easy to start. Journaling is the recording of thoughts and feelings; a journal is a place where these recordings are kept. This can look very different and is unique to each person. 

From bullet journals, diaries, and planners to logbooks and morning pages, the way you journal, or the method you choose, isn’t as important as the act of journaling regularly. 

One of the best things about journaling is how flexible and personal it is. There are no rules, and you can experiment and adjust until you figure out what works best in your life. This article explores the benefits of journaling and provides prompting questions (known as journaling prompts) to help you start today.

Top 4 Benefits of Journaling:

– Reduces stress and anxiety

– Helps with emotional regulation

– Gives insights into who you are

– Boosts mental health


Reduces Stress and Anxiety

Journaling is an effective stress-reduction technique to help manage anxiety and improve overall mental health. When journaling, you can release your thoughts and feelings in a safe and private space. This can help lessen the stress and anxiety burden and allow you to better cope with difficult emotions. Additionally, journaling can help to boost your mood and outlook on life by providing a positive outlet for self-expression.

If you are new to journaling, there are a few tips that can help you get started:


  1. Find a journal that feels comfortable for you. This could be a traditional journal with lined paper or a blank notebook that you can decorate to your liking.
  2. Set aside a block of time daily to focus on your journal. Even 10-15 minutes can be beneficial.
  3. Write about whatever comes to mind without censoring yourself. You can journal about your day-to-day experiences, thoughts, feelings, or anything else on your mind.
  4. Be creative with your journaling – don’t be afraid to experiment! You can try different writing exercises, such as stream of consciousness writing or journaling in the form of letters to yourself or others.
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Helps With Emotional Regulation

One of the most significant benefits of journaling is how it can help regulate your emotions. When I suffered a traumatic brain injury (TBI), my journals helped me adjust to a new normal. This sudden change was quite different from the past and not aligned with my envisioned future. Those journal entries are still insightful today, more than 20 years later.

Additionally, journaling can help to boost your mood and outlook on life with a positive outlet for self-expression. Journaling might establish clarity for you if you are struggling with emotional regulation.


4 tips for journaling about emotions:

  1. Name your emotions. How are you feeling? Why do you feel this way?
  2. Express your emotions either through traditional journaling (writing) or through a different creative method such as poetry or art.
  3. Write about how you are coping with your emotions. What are healthy (or healthier) coping techniques that you can use?
  4. Reflect on your journal entry. How do you feel after writing about your emotions?

Gives Insights into Who You Are

Journaling can be a helpful tool for gaining insights into yourself and your behavior.

4 tips for journaling for self-discovery:

  1. Write about your values and beliefs. What is important to you? Why?
  2. Explore your identity. How do you see yourself? How do others see you?
  3. Examine your thoughts and feelings. What causes you stress or anxiety? What makes you happy or content?
  4. Analyze your behavior. Why do you respond to others in the way you do? Is there anything you would like to change about your behavior?

Boosts Mental Health

Journaling helps boost mental health. A study found that journaling can help improve depression, anxiety, and stress symptoms. The study focused on journaling as a tool to reduce negative thoughts, rumination, and feelings of helplessness and isolation.

Various researchers have analyzed the impact of journaling as it relates to different psychiatric conditions. Many emotional needs are accompanied by repetitive, intrusive thoughts. These rumination thoughts are constantly circling in the brain, causing them to be difficult to process and challenging to release. Journaling allows you to put those thoughts on paper, process them effectively, and finally dispatch with them.

Tips for journaling to resolve stress and anxiety:

  1. Write about your thoughts and feelings. What is causing you stress or anxiety? What makes you happy or content?
  2. Write about your goals and aspirations. What do you hope to achieve? When? What support do you need to accomplish these dreams?


25 Easy Journaling Prompts

Journal prompts are questions or topics to jumpstart a journal practice. They can be general prompts about your day-to-day life or specific journaling prompts about areas you want to focus on. Journal prompts can help you push beyond writer’s block and can also be a great way to explore new topics in your journal. Sometimes the most challenging moment in trying something new is just the decision to take the first step.


  1. What was the best part of today? List five things you are grateful for today.
  2. What person (real or fictional) has inspired you to be the person you want to be?
  3. What was your favorite story or book as a child?
  4. What’s your favorite part of your day?
  5. Write a letter to your past self highlighting things that caused you to be the person you are today.
  6. Write a letter of forgiveness to yourself or someone who has wronged you. You don’t need to send it.
  7. Write a message for yourself to help you through bad days.
  8. What did you learn today? Will you study the topic more tomorrow? Why or why not?
  9. What’s the most rewarding part of your work?
  10. Write five things you can control and five things you can’t control. Describe how you will accept and move forward.
  11. What three things are working well in your current relationship?
  12. Make a list of things that make you feel alive. How can you add more of them to your life?
  13. Describe the best compliment you’ve ever received.
  14. What will your life be like when a specific challenge you’re facing is over?
  15. What are three things you wish others knew about you?
  16. Who do you trust the most? Why?
  17. What advice would you give someone going through a hard time?
  18. What was one moment of joy or beauty you experienced today?
  19. Look back at your earlier entries. How far have you come?
  20. What are three important lessons you learned in previous relationships (romantic or with friends)?
  21. Write a love letter to your body.
  22. Write about three of your short-term goals and one long-term goal.
  23. Describe a situation in which you helped someone else. How did it make you feel?
  24. What do you most need right now?
  25. How do you show compassion? How can you extend that same compassionate treatment to yourself?

How To Get Started with Journaling

If you’re unsure where to start, experiment a little with these easy steps:

  1. Pick a journal that suits your needs. There are many different types of journals available, so you should select one that is comfortable for you to write in and meets your needs. I use handwritten and digital journals and have insightful results with either method.
  2. Decide how often you will write. You may want to journal every day, or you may only want to write once a week.
  3. Set aside some time to write. Choose a time when you can have uninterrupted writing time and stick to your schedule. Make this self-care a priority in your life.
  4. Write about whatever you want. There are no rules, so feel free to write about whatever is on your mind.
  5. Be honest with yourself. Don’t worry about writing perfect prose–just let your thoughts flow freely onto the page.

Some Tools for Beginners



Erasable Colored Gel Pens -Fine Point

Roller Ball Bullet Journal Pens

Felt Tip Pens with Medium Point

Papers and Journal Books

Pretty Notebook Journal-Unlined

Journal Therapy Notebook for Calming Anxiety: 366 Prompts to Help Reduce Stress and Create Inner Peace

The 5-Minute Anxiety Relief Journal: A Creative Way to Stop Freaking Out

The 100-Day Goal Journal: Accomplish What Matters to You

Refillable Lined Paper Journal with Tree of Life Embossed – Handmade Leather Journal

Even in Darkness: A Guided Grief Journal and Daily Devotional to Uncover Raw Authenticity During Grief

Let the Adventure Begin: A Travel Journal with Prompts

Mom, I Want to Hear Your Story: A Mother’s Guided Journal To Share Her Life & Her Love


Don’t be afraid to journal about whatever is on your mind – the goal is to simply get your thoughts down on paper.

Be patient with yourself and journal regularly to see the most benefits.

If you journal regularly, you will likely see improvements in your mood, sleep quality, and overall well-being. Lastly, don’t forget to show compassion to yourself as you journal – this is a journey of self-discovery and growth. Here’s to your fantastic future!


image for blog post about benefits of journaling
photo of Gwyn Goodrow

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