Journaling Prompts for Adults: Ideas for Intentional Living

Whether you’re an experienced journal writer or a total novice, these journal prompts are perfect for helping adults stay mindful, focused, healthy and happy.

Mindfulness Journal Prompts

Mindfulness journaling can help you stay focused and present. If you feel foggy and tired out by day-to-day life, checking in with yourself and doing some mindfulness exercises can be a helpful refresher. One of the best ways to increase mindfulness is to practice gratitude for the people, places and experiences in your life. 

1. I am grateful for…
2. I feel loved by… 
3. Five things that made me smile today are…
4. Today I learned…
5. Three things that are constant in my life are…  
6. For breakfast I had… 
7. I feel connected to nature when… 
8. I am my most authentic self when… 

Dealing with Stress and Anxiety

Stress and anxiety can be overwhelming both on a daily basis and over long periods of time. Check in with yourself with these journal prompts to help reduce stress and anxiety in both scenarios. Try to focus on actual experienced stress and anxiety, as well as how to decrease these feelings in the future. 

1. What are/were your challenges for today?
2. How will/did you handle any stress and anxiety today?
3. Write a to-do list of what is stressing you out. Then, prioritize each item on a scale of one to five.
4. Describe your stress and anxiety. Think of three small things you can do to feel better for the rest of the day.
5. What triggered you to feel stressed or anxious today?
6. What is something you need to let go of?
7. If today was a difficult day, how can you prevent days like this in the future?
8. Describe a challenging situation you have overcome.

Self Love Journal Prompts

Self-love is directly correlated to your happiness and feelings of fulfillment in life. Learning self-love can be difficult for some, as we are often our own biggest critics. It’s important to actively work toward love and acceptance of ourselves so that we don’t get bogged down by the harmful effects of negative self-talk. Start with these journal prompts as part of your journey to uninhibited self-love. 

1. My favorite thing about myself is…
2. Five things I am really good at include… 
3. I am proud of myself for… 
4. My favorite compliments to receive are… 
5. What do I struggle to accept and love about myself? Am I being fair to myself?
6. In what areas of my life do I feel unworthy of my own love? How would I speak to a friend who is feeling the same way? 
7. What negative beliefs do I have about myself? Are they objectively true?
8. What do I deserve in life and why? 

Reflection

One of the many benefits of keeping a journal is that it provides an opportunity for reflection. Sitting down for just a few minutes a day to think about how certain situations and people make you feel can help you figure out what is important to you in life and what you should make more time for. Reflection-based journal prompts can also increase your mindfulness. 

1. When I am alone I feel… 
2. When I am surrounded by people I feel… 
3. I feel most loved when… 
4. When I am in nature I feel… 
5. Something lacking in my life is… 
6. I maintain balance in my life by… 
7. What is my happiest memory from today/this week/this month?
8. How would I like to be remembered? 

Journal Prompts for Setting Goals

Setting goals is imperative to staying on track in all facets of life. Anything from daily to-do lists to New Year’s resolutions can help keep your priorities straight. Follow these eight prompts to be happier, and more fulfilled, and more impactful in your life. If you get overwhelmed, consider organizing your notes into a bullet journal. 

1. Describe yourself. Then, describe the person you want to be. 
2. Describe the perfect day. How can you incorporate aspects of it into your daily life?
3. How can I simplify my life?
4. How can I be more active in social causes?
5. How can I be more active in my community? 
6. How can I further educate myself to be an ally to marginalized communities?
7. What are five ways I can make the world a better place?
8. How can I be more kind to others?

Read more:

• How to Overcome Loneliness in the Moment
• Body Positivity:  5 Steps Towards A Positive Body Image
• Eco-Anxiety: Climate Change Stress and How to Cope

Important Information regarding Health-related Topics.

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