Myth: the only way to keep a journal is to list at least a dozen things you’re grateful for every. single. day. Fact: there are so many positive journal prompts that aren’t about gratitude!
Reasons You May Want Positive Journal Prompts Instead
Gratitude journaling is powerful but it’s not the only journaling tool you can use to improve your mental health. It isn’t helpful to pretend otherwise. Below, you’ll find some uplifting alternatives to the traditional gratitude list.
Gratitude Journaling is Hard
Nobody ever talks about how hard it can be to find a silver lining. While some people find gratitude lists to be an easy intro to finding the glass half full, others really struggle with it. Something about a bullet point seems a little too official.
You may find it easier to start off with some of these positive journal prompts before moving on to traditional gratitude journaling. That’s 100% fine.
Gratitude Journaling is Boring
For veteran journalers, gratitude journaling can go stale after a while. Either you find yourself listing the same exact things on repeat or you cave under the pressure of being creative “enough”. What a can of worms.
There is a time and a place for exploring the roots of your mental health in your journal. But sometimes you just need to find something positive to keep you going. That’s when these positive journal prompts come in handy. No need to face the shadow self every time you notice a bit of emotional friction.
Prompts to Make Your Inner Child Happy
Play is important. If you’re feeling out of it, try seeing if you can reach your inner child. Each of these positive journal prompts is designed to bring out the side of you that is open and excited about life.
· Fill in the blank “my thirteen-year-old self would be absolutely psyched that I…”
· If you could go back in time and meet your childhood self, how would they recognize themselves in you?
· What can you do now that you never dreamed of doing as a kid?
· Name something you’ve always enjoyed doing.
· Who inspires you?
· What do you love about your personality?
· Write about something you just think is cool.
Get to Know Yourself Questions
In order to really do self-care, you need to know yourself. Use these prompts to draw out what you really need and want. Following through with your answers may just naturally spark some gratitude.
· What excites you more than it seems to excite most people?
· When was the last time you felt “in the zone”?
· How does it feel when you notice your needs are being met? (hint: don’t go into whether or not your needs are being met—that’s another prompt)
· What was your favorite day last week? Why was it different?
· Who do you feel most comfortable around?
Self-Compassion Prompts
The world is hard enough as it is. You should go easier on yourself. Self-compassion gives us a much-needed break from the pressure of perfectionism. That alone makes life feel a whole lot lighter.
· If you loved yourself fully, how would you act tomorrow?
· How can you put a positive spin on your current situation?
· What’s the best compliment anyone has ever given you? Why is it your favorite?
· Imagine your friend was going through the same struggle you are now. Write them a pep talk and then read it to yourself in the mirror.
· What’s one kind thing you’ve done for yourself lately?
· Fill in the blank “I am fricken proud of myself because I….”
Journal to Envision the Future
First, it’s important to know the difference between dreaming about the future and beating yourself up for not being where you want to be. Positive journal prompts should always feel like a dream. This list will keep you upbeat.
· What would be a tell-tale sign that you won the lottery?
· Name one part of your routine that you will always enjoy.
· What are you most looking forward next week? Next month? Next year?
· When you think about growing older, who do you want to hang out with in retirement?
· How can you be more open to pleasant surprises and blessings in disguise?
· If your life was a book, what would you like to name the next chapter?
Mindfulness Challenges
If you’re open to a little experimenting, try pairing your journal with a mindfulness activity. These challenges will get you moving and trying new things with an open mind. It’s the perfect thing to get you out of a funk.
· Find a quite spot where you can people watch and write about everything you see. If you feel like it, sketch out a few things that grab your attention.
· Go for a stroll around the neighborhood. Try not to have a destination in mind – your only goal is to walk. When you come to a stop, write about all the pleasant things you noticed.
· Buy a new snack that you’ve always wanted to try. Go through each of the senses as you eat this new food. Without being a critic, write down how it looks, feels, smells, tastes, and even sounds. Then reflect on what it was like to buy this little treat for yourself.
· Bust out your favorite playlist or album. While the music plays, write about why you love each song. Does it remind you of someone you love? Are you super connected to the lyrics? Is it just beautiful and that’s that? Anything goes in this music review.
