31 Daily Journal Prompts

Quick daily check-ins

1. 1.What one word sums up today?
2. 2.What was the best ten minutes of your day?
3. 3.What drained you today, and what refueled you?
4. 4.What is one feeling you had today that you did not expect?
5. 5.What did you spend the most time thinking about today?
6. 6.Rate today from 1 to 10. What would have made it one point higher?
7. 7.What is one thing you want to remember about today a year from now?

Noticing the small stuff

1. 8.What made you laugh or smile today, even for a second?
2. 9.What is something you saw, heard, or tasted today that you would normally overlook?
3. 10.Who did you have the best conversation with today, and what made it good?
4. 11.What is one small win from today that nobody else noticed?
5. 12.What did your surroundings look like at your favorite moment today?
6. 13.What song, show, or idea stuck with you today?

Reflecting on choices

1. 14.What is one decision you made today that you feel good about?
2. 15.Where did you say yes when you wanted to say no?
3. 16.What did you put off today, and why do you think you avoided it?
4. 17.How did you treat yourself today, honestly?
5. 18.What would you do differently if you could replay one moment from today?
6. 19.Where did your time go today, and does that match what matters to you?

Looking ahead to tomorrow

1. 20.What is the one thing that would make tomorrow feel successful?
2. 21.What are you dreading about tomorrow, and what would make it easier?
3. 22.What is one kind thing you could do for someone tomorrow?
4. 23.What do you want to stop carrying into tomorrow?
5. 24.How do you want to feel when you wake up tomorrow?
6. 25.What is one thing you can prepare tonight so tomorrow starts smoother?

Fun and curious prompts

1. 26.If today were a chapter in a book, what would its title be?
2. 27.What is something you learned today, big or small?
3. 28.If you could add one hour to today, how would you have used it?
4. 29.What is a question you have been wondering about lately?
5. 30.Describe today as if you were explaining it to your ten-year-old self.
6. 31.What would your perfect version of today have looked like?

Tips that make it stick

• •Attach journaling to something you already do every day, like your first coffee or brushing your teeth at night.
• •Do not wait for a meaningful day. Boring days often reveal the most about your habits and moods.
• •Name one specific emotion in each entry. Over time you will start to see which days and people bring out which feelings.
• •If you miss a day, skip the guilt and just write today's entry.

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