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40 Journal Prompts for Teens

These journal prompts for teens are for anyone from about 13 to 18 who wants a place to think things through. They cover the stuff that fills your days: friends, school, family, your phone, how you feel, who you are and where you might be headed.

Writing can help you sort out a messy day, notice what keeps bugging you, or remember the small good things before they slip away. Some prompts take two minutes. Others ask you to slow down and write for a while.

There are no right answers here, and nobody is grading you. Your journal is yours. Write the way you talk, skip any prompt that doesn't fit, and come back to the ones that do.

All 40 prompts

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

  1. Describe your ideal Saturday, from the moment you wake up to the moment you fall asleep. quick

  2. What is an inside joke with your friends that would make no sense to anyone else, and how did it start? quick

  3. Which app do you open first when you wake up, and how do you usually feel after a few minutes on it? quick

  4. Name three people you could text right now if you had good news. Who would you text first? quick

  5. What is one thing you could do between classes today that would make the day feel a little more like yours? quick

  6. What class or subject feels easiest for you right now, and why do you think that is? quick

  7. If your room could talk, what would it say about you? quick

  8. What is something you learned this week that wasn't part of any lesson? quick

  9. Which emoji best matches your mood today, and what put you there? quick

  10. What is a compliment someone gave you that you still remember? quick

  11. Write about one thing you did today that you're a little proud of. quick

  12. What is a habit you picked up from someone in your family without meaning to? quick

  13. Think about a friend who makes you feel more like yourself. What do they do or say that helps? reflective

  14. Which posts leave you feeling good when you scroll, and which leave you feeling worse? What do the ones in each pile have in common? reflective

  15. What would a whole day without your phone look like? Which parts would be hard, and which might be a relief? reflective

  16. Describe a time a teacher or coach said something that stuck with you. Why did it land the way it did? reflective

  17. What is something you wish the adults in your life understood about being your age? reflective

  18. Which part of your school day drains you the most, and what is one small change that might make it easier? reflective

  19. What do you argue about most at home, and what do you think the other person is really worried about? reflective

  20. Write about a time you changed your mind about someone. What made you see them differently? reflective

  21. Where do you notice stress in your body, and what usually helps you settle down? reflective

  22. If you could change one rule at your school, what would it be, and what would you put in its place? reflective

  23. Describe a group you belong to, like a team, club, friend group or online group. What do you get from it, and what does it ask of you? reflective

  24. What do you usually do when you feel left out? Is there anything you wish you did instead? reflective

  25. Who in your family do you feel closest to right now, and what makes that relationship work? reflective

  26. What is one thing you want to get better at this year just for you, not for a grade or anyone else? reflective

  27. Write about a friendship that changed or ended. What did you learn from it, and what do you still miss? deep

  28. Which parts of you stay the same at school, at home and online, and which parts shift? Why do you think that happens? deep

  29. Write about a time you went along with something you didn't agree with. What would you do if it happened now? deep

  30. What do people often assume about you that isn't true? Write what you'd want them to know instead. deep

  31. Imagine yourself at 25. Where are you living, what are you doing, and what do you hope you still care about? deep

  32. What pressure do you feel about the future, like grades, college, jobs or other people's hopes? Where does it come from, and how much of it is really yours? deep

  33. Write about a time you were really angry at someone close to you. What do you think the anger was protecting, and how did things look a week later? deep

  34. Which feelings are hardest for you to show other people? What do you do with them instead? deep

  35. Write a letter to the younger you who was just starting middle school. What do you want them to know? deep

  36. What values matter most to you right now? Write about one time you acted on them and one time you didn't. deep

  37. When did you last feel truly seen or understood by someone? Write the moment in as much detail as you can. deep

  38. Write about something you're carrying that you haven't told anyone. You don't have to share it; just let it land on the page. deep

  39. What do you want people to remember about you when you finish high school, and what is one choice this month that moves you toward that? deep

How to use these prompts

Start near the top of the list if you're new to journaling, since the prompts get deeper as you go. Pick one that catches your eye, set a timer for five or ten minutes, and write until it goes off. Many people like writing at night before bed, but a few minutes in the morning or between classes works too. If you get stuck, write "I don't know what to say" and keep your pen moving, or answer the prompt in a list, a doodle or a single sentence. Paper, a notes app or the back of a notebook all count.

Download the teens prompt sheet (PDF)

Questions

What if someone reads my journal?

It helps to keep your journal somewhere private, or to write in a way only you would understand. You can also tear out or delete a page after writing it, since the point is getting thoughts out of your head, not keeping a record.

Do I have to write every day?

No. Some people write daily and some write once a week or only when something big happens. Whatever pace keeps it feeling like yours is the right one.

What should I do if writing brings up something heavy?

It's okay to stop, take a break, or pick a lighter prompt. If something you wrote about keeps weighing on you, talk to a trusted adult such as a parent, relative, teacher or school counselor, and if you ever feel unsafe, contact local emergency services right away.

Can teachers use these prompts in class?

Yes. Many of the prompts work well as quick warm-ups or reflection questions, and students can keep their answers private if they'd rather not share.