How To Keep a Mental Health Journal: 10 Prompts

May 09, 2024

Suze Dowling

How To Keep a Mental Health Journal: 10 Prompts

Taking care of our mental health often takes the backseat. Amidst all the chaos life has to offer, how can we ensure that we nurture our well-being? 

One powerful tool that often gets overlooked is journaling. Journaling for mental health is a practice that can help us go deep into our thoughts, discover our innermost feelings, and create a sense of self-awareness.

How To Get Started With Journaling

When it comes to starting a journaling practice for mental health benefits, the key is to find an approach that works best for you. Whether you're drawn to the structured nature of a bullet journal, the reflective style of expressive writing, or the gratitude-inducing magic of a gratitude journal, there's a journaling style out there for everyone. Don’t be afraid to test out what works best for you!

To begin journaling, try setting up a routine that fits effortlessly into your daily life. Find a quiet corner, set aside a specific time each day, and let your thoughts flow freely onto the pages. There's no right or wrong way to journal — what matters most is that you are taking the time to explore and process your emotions in a way that feels authentic to you. So grab your favorite pen, open a blank page, and let the journaling begin!

What Are the Benefits of Journaling?

Through the process of putting your thoughts on paper, you gain a deeper understanding of yourself, your emotions, and your thought patterns regarding all aspects of your life. This self-awareness can help you through life's challenges with a clearer mind and a more positive outlook. Sounds pretty great to us!

One of the greatest advantages of journaling is its ability to help you process emotions and negative thoughts. You can release pent-up emotions, identify triggers for negative thoughts, and work through challenges in a healthy way. 

Additionally, journaling provides a space for positive self-talk, letting you uplift and encourage yourself during more difficult times.

So, for anyone dealing with symptoms of depression or diagnosed mental health conditions, keeping a daily journal can offer a little support on your journey to recovery. Writing down your thoughts and feelings can provide insights into your stream of consciousness, track progress, and help identify stressors. As always, you should always consult with your healthcare provider for guidance! 

Common Journaling Roadblocks and How To Overcome Them

When starting a journaling practice, it's common you may hit some roadblocks! Don’t stress about it, though. 

Recognizing these challenges and having strategies to overcome them can help you stay committed to your journaling journey. So, let's explore a few common roadblocks and foolproof solutions to keep your journaling habit thriving.

Lack of Time

Designate a specific time in your daily routine for journaling, even if it's just a few minutes before bed or during your morning coffee. Making journaling a priority can help overcome this roadblock!


Journaling is a personal practice, and there is no right or wrong way to do it. Embrace imperfections, spelling mistakes, and messy handwriting as simply part of the process.

Feeling Overwhelmed

Break down your journaling into smaller, manageable chunks. Start with brief entries or use writing prompts to guide your thoughts and prevent you from feeling overwhelmed.


Create a judgment-free zone in your journal where you can express yourself freely. Remind yourself that your journal is a space for your thoughts, feelings, and emotions without fear of criticism.

Lack of Inspiration

Try researching different journaling prompts, quotes, or visual cues to spark creativity and motivation. Consider incorporating gratitude prompts, self-reflection questions, or art journaling techniques to keep your journaling sessions exciting.

What Are Some Journaling Prompts for Mental Health?

Now that you have a bit of knowledge and motivation, let’s start your journey of self-discovery! Here are ten prompts that can support your mental well-being, promote self-reflection, and encourage personal growth:

  1. Reflect on a moment that brought you joy today.

  2. Write about a challenge you overcame recently and how it made you feel.

  3. List three things you are grateful for right now.

  4. Describe a place that makes you feel calm and at peace.

  5. Explore a negative emotion you experienced and find ways to reframe it positively.

  6. Write a letter to your future self, offering words of encouragement and support.

  7. Identify a limiting belief you hold about yourself and challenge it.

  8. Recount a memory that brings a smile to your face.

  9. List five things that make you proud of yourself.

  10. Reflect on a mistake you made and the lessons you learned from it.

When you add these prompts to your journaling practice, you can tap into your innermost thoughts, process your experiences, and begin the self-improvement process. Why not give them a try?

How To Develop a Healthy Journaling Habit

Consistency is key when it comes to developing a healthy journaling habit! 

Make journaling time a part of your daily routine, just like brushing your teeth or exercising. Set aside a dedicated time each day to write in your journal, whether it's in the morning to set intentions for the day or at night to reflect on your experiences.

Use your journal entries to track patterns in your mood, energy levels, and overall mental state. Pay attention to how journaling impacts your physical health as well, as a healthy mind often goes hand in hand with a healthy body. These tips can go a long way toward developing a healthy relationship with your journal.

So, grab your favorite journal, find a cozy corner, and let the therapeutic process of journal writing ease your mind!

The Takeaway

As you go through the ups and downs of life, know that your mental health and well-being should be prioritized, and journaling can serve as a powerful tool for self-care. By embracing the practice of journaling, you can start a journey of self-discovery that can lead to profound personal growth and transformation!

The benefits of journaling for mental health are endless, from enhancing self-awareness and self-reflection to processing emotions and negative thoughts in a healthy manner. Through the journaling prompts we discussed, you have the opportunity to uncover hidden aspects of yourself, address challenges, and celebrate moments of joy and gratitude.

So, as you close the pages of your journal after another day of reflection and self-discovery, know that you are taking proactive steps toward caring for your mental health and investing in your well-being. Cherish the moments of insight and clarity it brings, and continue to write your story — one prompt at a time.

Poketo proudly offers tools to infuse creativity and joy into journaling and other everyday routines! We’ll help you transform mundane tasks into artful expressions with our colorful and practical products. We hope you discover wonder and the inspiration to start making the ordinary extraordinary as you explore our site!


How to Start Journaling for Better Mental Health | Psychology Today

7 benefits of keeping a journal | Kaiser Permanente

The Joy of Journaling | AWBW

What Is Positive Self-Talk? | VeryWellMind

Our Latest Posts

Poketo’s Top Picks. Most-loved stationery and more from the Poketo community

Headspace x Poketo Journal Headspace x Poketo Journal
Back In Stock
Spectrum Wall Planner Spectrum Wall Planner
New Color
5 Colors
Spectrum Mini Planner 2022 Spectrum Mini Planner
New Color
3 Colors
Concept Planner Concept Planner in Tangerine on a white background.
New Colors
16 Colors
Accordian Pro Fillers in Large on a white background. Accordian Pro Fillers in Large on a white background.
Best Seller
starting at $38
   Everything-Desk-Pad - sections for weekly plan, checklist, notes, and ideas    Everything-Desk-Pad - sections for weekly plan, checklist, notes, and ideas
Best Seller
Dome Wallets Dome Wallets
Best Seller
8 Colors
Double Wall Groovy Cup Double Wall Groovy Cup
New Color
5 Colors
Double Wall Mug Double Wall Mug
New Color
5 Colors