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40 Journal Prompts for Beginners

If you have bought a notebook, opened it to the first page and then closed it again, these prompts are for you. We gathered these journal prompts for beginners with one idea in mind: you should never have to wonder what to write. Most of them take only a few minutes, and none of them ask you to be clever or poetic.

A small question can do more than you expect. Writing down what you ate, what made you laugh or what is on your mind can help you notice your days a little more clearly. Over a few weeks, those short entries add up to a record of your life and a habit you can keep.

There is no right way to do this. Your journal can be messy, short, half finished or full of crossed-out words. Write the way you talk, skip any prompt that does not fit, and come back whenever you want. The point is simply to show up and put something on the page.

All 40 prompts

Each prompt is marked quick (2 to 5 minutes), reflective (about 10 minutes) or deep (20 minutes or more).

  1. Describe the room you are sitting in right now using three details you can see. quick

  2. Write down three words that describe your mood at this moment. quick

  3. What did you eat for breakfast today, and was it any good? quick

  4. How did you sleep last night, and how are you feeling about the day ahead? quick

  5. What is one thing you want to get done today, just one? quick

  6. Describe the notebook, page or screen you are writing on this morning, and why you chose it to hold your first entries. quick

  7. What is the weather like where you are, and how does it make you feel? quick

  8. List five things within arm's reach and why each one is there. quick

  9. What is the last song you had stuck in your head, and where were you when you heard it? quick

  10. Who is the last person who made you laugh, and what did they say or do? quick

  11. What is something you noticed on your way somewhere today that you usually walk past? quick

  12. What is a smell that always takes you back to a certain place or time? quick

  13. Finish the sentence "Right now I wish" in three different ways. quick

  14. What is one small thing that went right today? quick

  15. What would you like to remember about today if you read this page a year from now? quick

  16. Before you started, what did you imagine journaling would be like, and how does writing this page compare? reflective

  17. Where and when do you think you could write for five minutes most days, and what might get in the way? reflective

  18. What is a habit you already keep without thinking about it, and how did it stick? reflective

  19. Describe an ordinary day in your life right now, from the moment you wake up to the moment you fall asleep. reflective

  20. What does a good day look like for you? Write it out in as much detail as you like. reflective

  21. Write about a place where you feel most like yourself. reflective

  22. What is a hobby or interest you have, and what first drew you to it? reflective

  23. Write about something you learned recently, big or small, and how you came across it. reflective

  24. Describe a conversation from today that stayed with you after it ended. reflective

  25. What is something you have been thinking about a lot lately but have not said out loud? reflective

  26. What worried you this week, and how much of it actually happened? reflective

  27. What are three things you are good at that hardly anyone notices? reflective

  28. What is something you changed your mind about in the last few years, and what changed it? reflective

  29. Who are the people you see most often, and what is one thing you appreciate about each of them? reflective

  30. If you kept this journal for a year, what would you hope to understand about yourself by the end? reflective

  31. Write a short note to yourself to read on the last page of this notebook. reflective

  32. What has felt hard to write about so far, and what do you think makes it feel that way? reflective

  33. Write about a time you tried something new and felt awkward at first. What helped you keep going, or what made you stop? deep

  34. Describe the person you were five years ago. What would surprise them about your life now? deep

  35. Write about a moment from your childhood that you think about more often than you expected to. deep

  36. What do you tend to keep to yourself, and what might change if you let some of it onto these pages? deep

  37. What are you carrying right now that you would like to set down, even for a few minutes? Write it out here. deep

  38. Read back over the pages you have written so far. What patterns or surprises do you notice? deep

  39. Write about what matters most to you right now, and whether the way you spend your days lines up with it. deep

How to use these prompts

Start at the top of the list, where the prompts are lightest, and pick whichever one catches your eye. Set a timer for five minutes and write until it rings, even if you only manage a few lines. Choose a time you can repeat, such as with your morning coffee or just before bed, and keep your notebook somewhere you will see it. When you feel stuck, describe what is right in front of you, write "I don't know what to say" until something comes, or switch to a different prompt. Once the quick prompts feel easy, try one of the longer ones near the end of the list.

Download the beginners prompt sheet (PDF)

Questions

What should I write about in my first journal entry?

Anything simple and true is a good start. Try writing why you decided to keep a journal, or describe the room you are sitting in. The first entry does not have to be important. It only has to exist.

How long should a beginner journal each day?

Five minutes is plenty when you are starting out. A short entry you write most days will do more to build the habit than a long one you write once and never repeat.

Do I need a special notebook to start journaling?

No. A cheap spiral notebook, a few loose sheets or a notes file on your phone all work. Choose whatever you are most likely to reach for.

What if I miss a day or forget to write?

Just pick up where you left off. Missing a day, or even a few weeks, does not undo anything. Your journal will be there when you come back.

Does my journal have to be neat or well written?

Not at all. Spelling, grammar and handwriting do not matter here, because no one else needs to read it. Write the way you would talk to a friend.