100+ Journal Prompts That Will Keep You Moving Forward Despite Times Of Uncertainty + FREE DOWNLOAD

If We Take Care Of The Moments The Years Will Take Care Of Themselves


I cannot stress enough the importance of journaling. I have journaled since I was a child but stopped shortly after starting high school. Life got busy. Big mistake. That's when I needed to write the most. I started journaling again this year (15 years later) and I have been able to get over all sorts of mental/emotional blocks that I didn't even realize I had just by writing it down and expressing myself. I would like to share this with you. I have compiled a list of journal prompts that you can revisit and address on a daily or weekly basis if you wish. Enjoy and happy growing!


Journaling is great because it:

  • Problem Solves

  • It sets the tone for the day (if you do it in the morning)

  • Helps you work through and track your emotions

  • Keeps you accountable

  • Reduces Stress

  • Allows you to reflect better when you look back and read your thoughts in a year or two

  • Works as a Coping Mechanism

  • Clarifies your wants, needs, desires, and vision

  • Boosts your Mood

  • Enhances your sense of self

  • Improves your writing skills



“Friendship with oneself is all-important because without it one cannot be friends with anyone else in the world.”


Eleanor Roosevelt



UNCERTAINTY


Freewrite for ten minutes about uncertainty.


Dear inner critic: You always focus on everything I’m doing wrong, but I know I’m doing a lot right, including…


Is your anxiety trying to tell you something? What is it?


List your anxiety triggers. Be specific.


I know I’m strong enough to handle whatever comes at me because I’ve survived a lot, including…


If you could remove all uncertainty from life, would you? Why or why not?


This is an emotional time for many of us. Are you allowing yourself to process the emotions that are welling up? Why or why not?


What are my natural coping strategies for dealing with uncertainty?


What does my uncertainty feel like?


What is your relationship with control?


How could I consciously deal with uncertainty in healthier ways?


What is at the root of your fatigue right now? Does this identify any false beliefs that you need to release?


What feels uncertain in my life right now?


What activities make you calm? Make the longest list you can.



How is my fear of the future preventing me from making decisions?


How is my fear of the future keeping me stuck?


How is my uncertainty related to my own self-doubt?


When you feel stressed, how do you notice your stress (thoughts, physical symptoms, behaviors)?


Think of the last time you let negative thoughts spiral out of control. What were some of those thoughts?


Why do you think negative thoughts spiral out of control so quickly?


In this uncertain situation, what is out of my control?


How can I let go of the things that are out of my control?


How can I focus my energy on what I can control? Does it really matter if I don’t know the outcome of this situation?


How can I positively affect my future right now?


What can I do to get out of my head and connect with the real world?


What would it take for me to be confident in my decisions despite not knowing the end result?


What can I be grateful for even during this uncertain time?


In what ways can I create structure in my life to feel more settled in this uncertain time?


How do the people in my life help me feel secure and grounded in times of uncertainty?


What would I do if my worst possible fear of the future came true?



What would happen if, instead of viewing uncertainty as “good” or “bad,” I just viewed it as the true nature of life?


What would happen if I accepted uncertainty instead of resisted it?


How can I shift my mindset about uncertainty?


How can I be more adaptable to uncertainty?


In what ways can I actually embrace uncertainty?


How can I use uncertainty as a reason to live my most beautiful life?


Do you remember feeling uncertain as a child? What did you feel uncertain about, what did you do to handle it, and how have your responses as a child affected your relationship to uncertainty as an adult?


Even though I’m stressed or upset, I can’t help but smile when …


This might keep me up at night unless I write it down.




“Journaling gives us a way to record the many facets of our moods and be in control of what we can do while we accept what we don’t have control over”

Laurie Blackwell



Now that anxiety about the future is in the backseat. We can focus on more of YOU.


SELF-DISCOVERY


My favorite way to spend the day is…


If I could talk to my teenage self, the one thing I would say is…


I couldn’t imagine living without…


When I’m in pain — physical or emotional — the kindest thing I can do for myself is…


What does unconditional love look like for you?


What would you do if you loved yourself unconditionally? How can you act on these things whether you do or don’t?


What is enough for you? Name it.


If my body could talk, it would say…


Name a compassionate way you’ve supported a friend recently. Then write down how you can do the same for yourself.


What always brings tears to your eyes? (As Paulo Coelho said, “Tears are words that need to be written.”)



Using 10 words, describe yourself.


What are the patterns in your relationships?


I feel most energized when…


I feel happiest in my skin when…


Write the words you need to hear.


Write a list of everything you'd like to say yes to


Write a list of everything you'd like to say no to


I don't want to write about...


Who am I now?


How would a conversation with your 99-year-old self go? Start it.


When I think about letting this go, what fears come up?


When I imagine my life one year from today (after letting go of what no longer serves me), how have my relationships, experiences, and beliefs changed?


What would I like to discover about myself throughout this process of letting go?


What am I afraid I might learn about myself?


What would happen if I woke up tomorrow without ________?


How can I celebrate the courage that letting go required?



What person can I share this with, who’d honor, celebrate, and support me in letting this go?


List the 5 people you spend the most time with, why, and how they’re affecting you — your behaviors, your thoughts, your life.


List the top 5 people you admire, and why.


Who is your favorite person in all the world and why?


What is your favorite song/musical piece and why?


What music do you regularly listen to and why? How do you feel after listening to it?


List your top 5 favorite books/movies, and why.


List all the things you think you SHOULD do, that you don’t want to do.


Or the opposite: what you SHOULD NOT do, that you do. Why?


Who can you serve? OR Who do you want to serve?


What does your dream life look like? Describe it in detail.


What limiting beliefs do you have that’s keeping you from reaching your dream life?


When do I feel most in tune with myself?


Who do you look up to the most? Why?


What does happiness mean to you?



If today was your last day, what would you do?


What are the 10 things you love about yourself? Why?


What activities sets your soul on fire?


If you couldn’t fail, what would you do?


What are my best qualities?


Write down the type of person you wish you could be. Create an avatar. What’s their personality? Where do they work and live? How do they react to difficult situations? How can you bridge the gap between who you are now and the avatar you created.


If you could describe yourself in one word, what would it be and why?


What can you do today to move you closer to your goals?


Draw a picture in your journal of something that makes you happy.


Name an animal whose characteristics you admire. Are you in any way like that animal?


When you think about your future, what do you hope for the most?


What do you look for in a close friend? Do you have those characteristics?


Are you a spiritual person? Describe your beliefs and/or doubts. How do those beliefs affect how you live your life?


Discuss how the people in your life make you feel. How do you perceive yourself after spending time with them? How will that affect how you spend time with them in the future?



True or False: “I know how to stick up for myself.” Explain your answer.


You just spent all day by yourself. Are you bored?


True or False: “I am more likely to try something if others would be impressed.”


If you have a problem, would you go to a family member, best friend, or a stranger?


You’re in a room with a group of people who all share the same opinion on a certain topic. Do you go with the flow or argue the counterpoint?


You can work at a job you love for very little pay or work at a job you hate for a luxurious salary. Which do you take?


Your to-do list this week is overwhelming. Do you ask for help or give up sleep?


Your partner is not giving you something you need. Do you tell them or suffer in silence?


You have an important task to do. Do you do it now or procrastinate?


You overhear a stranger giving information/advice you believe is incorrect. Do you correct the person or stay out of it?



You are feeling down. What do you do to cheer yourself up?


You’re on a game show that benefits the charity/cause of your choosing. What do you support? Why?


How do you maintain balance in your life? Are there any changes you would like or NEED to make?


If you were stranded on a desert island, what is the one thing and the one person you would choose to have with you and why?


What does growing older mean to you?


Plan your dream wedding. What would it be like? Who would you invite? What's the theme? What dress would you wear? What are the decorations going to be like? Work towards it!


Your dream vacation is...


Are you a city, a country, or a beach person?


If you could invent something, what would it be?



If you won the lotto tomorrow, what would you do?


Are you an introvert or an extrovert? How has it shaped your life?


What is on your bucket list?


Do you prefer to read fiction or non-fiction? Why?


What is the worst possible scenario if I take “x” action? What can I do to limit the downside?


What would I do if I had $10 million but still had to work 40 hours a week?


If I could only work 2 hours per day on income-producing activities, what would I focus on?


Why do I want to be rich? What are the specific traits or things you will be able to do? Is there a way to have those now?



SELF-REFLECTION


What are the 20% of things in my life that cause 80% of my anxiety?


Name 4 little things that always make you happy i.e. coffee in the morning, fireplaces, clean mugs, etc


Sit down and do a life audit. Work through every section of your life and assess what is working well, what isn’t, and any changes you could make


The two moments I’ll never forget in my life are… Describe them in great detail, and what makes them so unforgettable.


What scares you?


What does it mean to live an authentic life?


The best advice I’ve ever received is …



Why am I doing what I am doing? Why? Why? Why? Why?


What excites you about the future?


What is your earliest childhood memory?


Make a list of ten things you can do to take really good care of yourself today.


What was the defining moment in your life?


What is the best compliment you’ve ever received?


How do you take care of your mental health?


Write the top 5 things in your life that are causing you stress. For each stressor, write what you can do to change it


What do you consider your greatest professional success? Similarly, what do you consider your greatest personal success?


What is something that has impacted positively on your life?


Reminisce about your wedding day


Write about the place you grew up. How has it shaped you?


Choose 3 photos of yourself across your lifetime and write about how you feel looking at them. On reflection, what were you doing in the photo and what you were like at the time?


If you could relive an experience in your life, what would it be?


Are you addicted to social media? Assess yourself honestly and explore how it impacts your life and what changes, if any, you can make


What do you value most in life?


Make a list of 30 things that make you smile.


What is the best gift you have ever given or received?


How have you changed in the last 5 years? What’s the biggest lesson you learned?


What do you love about life?


The words I’d like to live by are…


How was your day?


How do you handle a bad day?


Furthermore, how do you look after your physical health?


Make a list of the people in your life who genuinely support you, and who you can genuinely trust. (Then make time to hang out with them.)


I really wish others knew this about me…



Write about a time when work felt real to you, necessary and satisfying. Paid or unpaid, professional or domestic, physical or mental.


Write about your first love — whether a person, place, or thing.


What’s surprised you the most about your life or life in general?


What can you learn from your biggest mistakes?


Affirm how wonderful you are.


Things I love


If you could change one thing about yourself, what would it be and why?


What was the most painful thing you ever went through? What did you learn from it?


If you didn’t have to worry about money or people’s opinions, what would you do with your life?


What was your childhood dream and why? What happened to that dream and why?


What about your life makes you miserable? What do you know you need to give up?



How do you spend your time? On a weekday? On a weekend?


How do you spend your money?


Create an ideal budget for your time and money based on percentages. Why is this your ideal budget?


What is the next thing you want to learn? And to what degree?


What do you need more of in your life?


Define the following: Success. Wisdom. Love. Faith. Truth. Courage. Joy


If your house burned to the ground, what are the top 1–3 things you would want to save? (not including people)


Where do you see yourself in 6 months? A year? 5 years? 10 years?


What do you know to be true today that I didn’t know a year ago?


At this moment, what are four things you’re grateful for?


What distractions are hindering your productivity? How can you reduce them?


What actions can you take today to simplify your life?



Write down your top 10 goals to complete by the end of the year.


Write down 5 positive affirmations about yourself. Repeat them daily.


What’s your favorite memory?


How did your darkest moments shape you into who you are today?


When do you feel the most at peace?


How can you take better care of yourself?


At the end of life, what would you want to be remembered by?


Finish this sentence: “I can’t stand it when other people…” Examine those character flaws. Do you also possess them? Be honest.


Describe a time you mistreated someone. How do you feel about your behavior, and what would you say to the person now?


Write about a missed opportunity. What could you do differently next time?


A colleague takes credit for your work and is rewarded. How does that affect your perception of your own value? How do you react?


Do I let other people’s opinions dictate my life?


What do I spend a silly amount of money on? How might I scratch my itch?


Do I enjoy what I am going to do today? If not, how long has the answer been no?


When was the last time I laughed at work?


When was the last time I participated in guilt-free play?


Who would be most upset if I quit/moved/tried this?


What is your biggest win in the last seven days?


What is my most perceived weakness? How can I turn it into a strength?




And just for kicks, why not go through these other prompts.


THOUGHT-PROVOKING


Write a list of questions to which you urgently need answers.


Make a list of everything that inspires you — from books to websites to quotes to people to paintings to stores to the stars.


What’s one topic you need to learn more about to help you live a more fulfilling life?


What is a book you wish someone would write?


What do you think God is like?


If you could talk to anyone dead or alive, it would be….. because ….


If you could have any three things in the world, what would they be?


If you could go anywhere in the world, where


What is your most treasured possession and why? would it be and why?


Set a 2-minute timer and write down whatever comes to your mind.


Let your mind run free and have some fun writing your bucket list!


Share one of your innermost secrets, something you’ve never told anyone.


Write a letter to your body telling it how you feel? This could be a love letter or letter of apology if you have been critical of your body in the past like me.


How does journaling help you?


What is something that doesn’t make sense?


What is something that I believe that none of my friends do?


What is your favorite thing to do when the sky is cloudless and the sun hurts your eyes?




Want to keep track of these prompts throughout the year?

Grab the free printable journal prompt list and cross them off as you go.

Click on the link below!


100+ Journal Prompts

That Will Help You

Move Forward Despite

Times Of Uncertainty


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