Journaling is a great way to check in with yourself and start the day. Sometimes we can feel stuck by emotions left over from the night before. Writing helps to clear your mind when you’re in a rut. It’s a creative outlet that gets your unfiltered feelings out in one place. But what about when you need some inspiration? This is a list of morning journal prompts that you’ll hopefully find thought-provoking. They should make the writing process easier.
I also answered the prompts myself, so you have examples. (Feel free to skip that part if you want to, of course!) Writing can feel daunting at times, so I wanted to put myself out there and also give you a visual representation of what journaling can look like. Make your answers as messy, short, detailed, or organized as you want them! This is your writing space and there is no right or wrong way to journal. Happy writing!
24 Morning Journal Prompts
What is your biggest goal for today? How can you make this goal a priority? Do you need to move anything aside to complete this goal?
My biggest goal today is to finish writing this blog post! I can make this a priority by scheduling a focus hour when I know I feel energetic (I’m an evening person, so sometime after dinner!) I wanted to fold laundry, but I can push that aside tonight so I won’t feel overwhelmed. That task can be done tomorrow!
How are you feeling right now really? What signs does your physical body show that are good indicators of your mood?
- Examples: Steady breaths, shoulder tension, a fast heartbeat, etc.
This morning, I’m feeling a bit sad and low energy. (It’s a Monday and the start of a new week can be a challenge for me!) There’s a pit in my stomach, so maybe I’ll take a warm bath or go for a walk later to calm my nerves.
What do you need most out of today in terms of self-care? What practical steps can you take to make it happen?
- Examples: time outdoors, focus time at work, soaking in the bath, etc.
Today I need sunlight, so I’ll make time to go outside. It’s cloudy in Illinois right now but any bit of sunshine helps. I also would like to wear a comfortable outfit like joggers and a crew neck because I’m feeling a little overstimulated.
Write down a to-do list with 5 “everyday” tasks you’d like to complete.
- Examples: laundry, walking the dog, making coffee.
I’d like to go grocery shopping, wash dishes, check emails, dust, and restock my fridge today.
What are three things you’re grateful for this morning? Take a deep breath and appreciate this moment.
- Examples: books, your partner, music, sunshine, etc.
I’m grateful for my best friend, my fuzzy socks, and my morning cup of iced coffee. All of those things make me happy!
Is there anything you’d like to make time for today? Why?
I’d like to answer my birthday wishes on Facebook. I want to thank everyone for wishing me well on my 29th birthday!
What did you dream about last night? How has it affected you this morning?
- Tip: If you had a bad dream, you can “finish” it on a good note and take control by writing a new ending in your journal. Try it out right now if that’s the case. Did this activity change your mood?
I dreamt that I couldn’t complete an assignment at school and missed the deadline (even though I graduated years ago!) The teacher was really upset with me in my dream. It made me anxious about completing my work projects this week. I can tell the dream affected my mood!
Do you have any lingering feelings about yesterday? How can you start the day fresh?
Yes! It was a fun birthday weekend, and I was sad to get a new work week started. I was also dealing with some health anxiety before I fell asleep. Treating myself to an iced latte and a full breakfast will help. I always feel better after doing these things.
If your day were a playlist, what three songs would you choose?
How can you best nourish your body today physically?
- Examples: Try that new recipe you saved on Pinterest, make a cup of tea, etc.
- Tip: Now is a great time for a water break! Pause and make sure you’re hydrated 😊
I’m going to fill up my Starbucks water cup all the way to the top and answer my craving for guacamole (I’ve been craving avocadoes lately!)
Connect with your environment right now – what do you see, smell, hear, feel, and taste? Write it down in detail.
I see my Appa stuffed animal. I hear my husband’s voice speaking to his coworkers on Zoom. When I stepped outside to get the mail, I smelled the rain. I feel my keyboard as I’m typing this thought.
What is something that you’re excited about today? Why?
I’m excited to watch a silly reality TV show on Netflix with my husband. I know we’re going to crack up! (It’s “Perfect Match” by the way if you need some trashy TV in your life). I look forward to cuddling on the couch after a busy day.
On the opposite note, what is something about today that you’re feeling apprehensive about? Are there any steps you can take to make your anxiety more manageable?
I’m apprehensive about my workload for the day. I can make sure to step away from my computer for lunch, take deep breaths throughout the day, and use my Calm app if I’m feeling particularly stressed later.
List three things that would energize you right now.
Three things that energize me are Boba tea, my Spotify playlist, and watching my favorite YouTuber’s lifestyle vlog.
Who is on your mind today? How can you show them that you care?
- Examples: Calling them, buying them flowers, taking them out for lunch.
My husband! I can show him I care by giving him a hug.
What is a famous quote by someone you admire that will inspire you most today? Why did you pick this quote?
“Set your heart ablaze!” by Rengoku (Demon Slayer) I picked it because I’m not feeling too motivated, and this quote always makes me smile. It’s simple yet inspiring, so I’d like to channel his passionate energy today.
How do you want to feel when the day is over?
I want to feel fulfilled and calm by the end of the day.
Think of three achievements you’ve had this week – big or small. Give yourself a pat on the back for them!
Since it’s Monday when I’m journaling this, I’ll write about last week’s achievements – I did a good job on my work assignments, exercised at least 10 minutes every other day, and did a really cool sparkly, purple makeup look for my birthday! Shout out to all my fellow Pisces out there! (And Virgo risings and moons).
Is there anywhere in particular you’d like to go today? Why did you choose this place?
I’d like to go to the local bookshop near my place. It’s cozy in there, they have a great selection, and I want to start reading a new book!
How did you sleep last night? What are some changes you’d like to make in your nighttime routine to get better sleep?
- Examples: Put your phone on “airplane” mode, drink warm milk before bed, go to sleep 30 minutes earlier, etc.
I fell asleep quickly, but unfortunately was tossing and turning. To make my sleep routine better, I’d like to start making my bedtime more consistent. And cutting back on after-work naps!
What are you thinking about right now? Are there any thoughts you’re avoiding? Make space for these thoughts and feel free to “brain dump” them in your journal.
I’m thinking of my late father-in-law. He passed away last year in December and I’m missing him. Just wishing we had more time with him, but looking back at the memories and remembering his laugh makes me smile!
List a few habits that always help you have a good start to your day.
- Examples: Deep breathing, sitting on your patio, texting a friend.
Habits that help me start the day off on a good note are a 10-minute walk around my apartment complex, filling up my water bottle before looking at emails, and making the bed as soon as I wake up.
Now list one habit you’d like to break. How do you think this small change would affect your mornings moving forward?
- Examples: Checking your phone right when you wake up, scrolling TikTok, working before eating breakfast, etc.
- Tip: I say one habit to break because trying to change your routines too quickly can be overwhelming!
I’d like to break my habit of scrolling through social media right before bed – it makes me feel more tired in the morning!
List three things you love about yourself.
- Tip: Sometimes we are our own worst critics. I strongly encourage you to not skip this one, especially if “words of affirmation” is your top love language!
I’m a thoughtful person. I love that I’m experimenting more with fashion that’s true to me! I like that I’m creative.
More Tips for Your Writing Practice:
Write somewhere quiet where you can think!
Maybe in your bedroom, at the park, coffee shop, or at your desk. Whatever works best! I like to write with headphones on because it keeps me zoned in, especially with morning journal prompts. That’s because I’m not a morning person!
Put on relaxing music.
Some people prefer instrumental songs for writing and others don’t mind hearing lyrics in the background. Personally, I’ve done both! It depends on my mood. Today, I’m listening to The Ace’s album “When My Heart Felt Volcanic.” It’s one of my go-to albums for writing!
As I mentioned before, writing can make you feel thirsty! It’s a good idea to have some water around to keep you hydrated. Maybe you’d also like a nice cup of tea or coffee. I find that having a cute cup or bottle you like to look at reminds you to take sips of water throughout the day!
Wear comfy clothes.
Scratchy or stiff clothes might be a distraction! If that rings true for you, I’d recommend comfortable pieces like an oversized sweater, joggers, or PJs. I’m all about the lightweight crew necks.
Light a candle.
Or use a diffuser! A pleasant scent in the room may inspire you or calm your mind if needed. I’ve been enjoying fresh scents like cashmere and sandalwood recently.
If you’re feeling stiff, make sure to step away from your writing for a bit. This should be a refreshing practice, not a draining one. You can always come back to your journal later! There is no rush.
Try to limit distractions.
I’d recommend putting your phone somewhere out of reach while writing your morning journal prompts. Social media especially can be really distracting! Something that helps with focus time is to set an alarm for a certain amount of time that’s realistic for you. I like the Pomodoro technique personally – 25 minutes of focus time with 5-minute breaks in between! Sometimes, I’ll even put my phone in the other room if I need distance from technology.
I hope you found this list of morning journal prompts and tips helpful! Remember this is time allocated just for you. Stay honest with yourself and try not to put pressure on yourself to make your writing look polished. (My journal is literally all over the place and I’m learning that’s okay!) Most importantly, have fun with it!
Which of the morning journal prompts was your favorite? Do you have any other tips that help during your writing process? If so, leave them in the comments below and share your thoughts!