5 everyday journal prompts for mental health

Journaling is a powerful tool for mental health, offering a simple and effective way to process your thoughts and emotions. And incorporating journaling into your daily routine can help you start the day with clarity and positivity—who doesn’t want more of that in their life? 

Here are five accessible and relatable journal prompts that can support your mental health and ways to incorporate them into your everyday morning routine.

(Prefer to print this page? Right-click on the image and select “Save Image As.” Choose a location on your computer to save the image. Once saved, open the file, print it, and then grab your notebook. It’s time to journal!)

1. How do you want to feel today?

Begin your day by setting an emotional intention. Take a moment to reflect on how you want to feel. Whether it's calm, confident, or joyful, writing down your desired emotion can help you focus your day on achieving that feeling. This prompt encourages mindfulness and allows you to steer your day in a positive direction.

Making it a routine:

• Keep your journal next to your bed, and write this prompt as soon as you wake up.
• Use this time to practice a few deep breaths, setting a calm tone for the day.

2. What would make today great?

Identify one or two things that would make your day exceptional. These could be small actions like taking a walk, calling a friend, or completing a task. This prompt helps you focus on proactive steps to enhance your day, fostering a sense of control and purpose.

Making it a routine:

• Write this prompt while having your morning coffee or breakfast.
• Revisit it throughout the day to remind yourself of your goals.

3. What's one thing you're grateful for?

Gratitude journaling is a well-known technique for improving mental well-being. Each morning, jot down one thing you are grateful for. This simple act can shift your focus from negative thoughts to positive ones, enhancing your overall outlook.

Making it a routine:

• Keep a gratitude jar where you drop a note each morning with your journal entry.
• Share your gratitude with a loved one to spread positivity.

4. What's something you learned yesterday that you can apply today?

Reflecting on the previous day’s lessons can be incredibly insightful. Whether it’s a new piece of knowledge or a personal realization, writing about how you can apply yesterday's lesson today helps you grow and improve continually.

Making it a routine:

• Review your day each evening and note any lessons learned.
• Use the morning to reflect on how you can implement these lessons.

5. What's one positive affirmation you can focus on today?

Positive affirmations can reframe your mindset and boost self-esteem. Choose an affirmation that resonates with you, such as “I am capable” or “I am worthy,” and write it down. Repeat it to yourself throughout the day to reinforce the positive belief.

Making it a routine:

• Write your affirmation on a sticky note and place it on your mirror or computer.
• Say your affirmation aloud while getting ready in the morning.

Enhance your journaling routine with the Balance app

Creating a morning journaling habit doesn’t have to be time-consuming or complicated. Simply start with just five minutes each day, and gradually build your routine. 

For those looking to integrate this practice with additional mental health support, the Balance app offers personalized meditation plans that can complement your journaling routine. Download the Balance app today to explore guided meditations tailored to your needs and track your progress in building a balanced and mindful life.

By dedicating a few moments each morning to these journal prompts, you’ll set a positive tone for your day, reinforce a growth mindset, and gradually build a stronger foundation for your mental well-being.