Journal Prompts

The team at Chamin Ajjan Psychotherapy has come up with this list of Journal Prompts to help inspire you! We will update the list from time to time to help keep your journals fresh and relevant. Happy Journaling!


  1. What do I know to be true that I didn’t know a year ago?
  2. How has the insurrection at the Capitol impacted my overall wellbeing?
  3. What is one trait I love about myself and will be conscious to celebrate? Why is this trait important to you?
  4. Who is someone I no longer have in my life but wish I could reconnect with? 
  5. How does my racial/ethnic/sexual/class identity effect how I interact with the world around me?
  6. How can I move closer towards my authentic self?
  7. Write a letter of forgiveness to myself.
  8. Why am I doing X?
  9. Who are the people in my life that truly matter? 
  10. Write about my three greatest strengths. 
  11. What microaggressions have I experienced today? How did I respond?
  12. What am I grateful for?
  13. What would my 10 year old self say to me today?
  14. How can I add more compassion to my life and those around me?
  15. How will I support myself more?
  16. What distractions get in the way of being my most productive?
  17. What are the parts of my body (inside and out) that I am thankful for and appreciate?
  18. In what ways will I practice more self-compassion?
  19. What am I proud of from this past year? Implementing a new coping skill, connecting with someone, making it to 2021?
  20. How can I best spend my energy?
  21. What is a fear that I have and how has it limited me? How do I plan on letting it go or overcoming it?
  22. If someone described me, what would they say?
  23. What habit have I changed? What habit would you like to change?
  24. What can I tell myself to ground me in times of uncertainty?
  25. What can wait until next week?
  26. When I look in the mirror, what do I see?
  27. I will be more mindful of… 
  28. What is one regret I think about often?
  29. When do I feel most in tune with myself?
  30. Write a letter of forgiveness to the first person I remember truly hurting me. 
  31. Share a favorite memory or a time I felt pure joy. 
  32. Recall a moment when I felt calm, content or relaxed today.
  33. What happened before I felt a shift in my mood?