8 Journal Prompts for a Clear Mind

8 journal prompts to clear your mind.

Journaling is something I’ve done since I was a child. I was probably 9 years old when I started journaling and I haven’t stopped since. I have more journals than I can count stacked up in the garage full of… my thoughts.

I feel like journaling is one of those things that everyone wants or wishes they would do more of and also something they feel like they should do, even though they might not realise why and how it would be so beneficial to them.

Journaling is known to be good for your mindset and I’ve experienced the benefits first-hand throughout my life and as I continue to practice it.

Writing helps increase self-awareness and can bring to light certain thought patterns you may have. It can help you become aware of repeating cycles or emotions and simplify and prioritise concerns, problems, or fears.

These 8 journal prompts will help you organise the experience you’re having and release what no longer serves you to set you up for a positive and productive day.

You can complete all 8 journal prompts, although my advice would be to use one per day for the next 8 days and go into as much detail as you can on each one. This will amplify the benefit of this practice and reduce the overwhelm if you are new to journaling.

You can download the journal prompts here as a reminder.

Journal Prompts 1.0

1. Brain dump.

This is as it sounds. On a fresh page of your journal simply start with exactly what is on your mind. What was on your mind yesterday? What has been annoying you lately? And why do you think this? What are you struggling with at the moment? Is your life as you want it to be in all areas? (finances, friendships, relationships, socially, hobbies, career etc). Let your pen flow until you have nothing left to right. I would expect at least 1 page of your journal to be full from this journal prompt.

2. Your perfect day.

What would your perfect day look like? This could be with your current lifestyle or a lifestyle you aspire to have. This prompt could look like a list or a free flow of writing. You could time-block your day. Make sure you include how you want to feel on your perfect day as well as specific things you’d want to be doing such as the time you’d want to wake up, your morning routine, any hobbies, your work, friends etc, etc, etc.

3. What do you need to let go of?

With this journal prompt, simply feel into any niggling emotions or situations right now. What are they? And why do you need to let go of them? What will letting go do for you? How do you intend to let go and move on from them?

4. Write a letter to your negative thoughts.

This one is pretty powerful as it helps you recognise that your thoughts are separate from you and you can control what you allow into your space and what you give energy to. Write a journal entry to your negative thoughts as if they were a person. Why are you letting them go? How are they not serving you? What will you replace them with?

5. Write a letter to your future self.

Another powerful journal prompt. What are you proud of your future self for? What have you done to get yourself there? How do you feel as your future self? What things will be going on in your life? What things will you have released in order to be that strong future you?

6. Visualise your future.

With this prompt, go into as much detail about how you feel about your future as if it is your current life. What makes you happy? Where will you live? Where will you have travelled? Are you in a relationship? What do you do day to day? Where do you go on weekends? What do you do for work? How do you wake up each morning and go to bed each night?

7. List the little things that make you happy.

As simple as it sounds, it’s one of the most effective ways to bring ourselves into the present moment and feel gratitude for things that we may miss due to the busyness of everyday life. Use this journal prompt to acknowledge small things in your life which make your days better and give you something to be thankful for. These could be your morning coffee, your dog, your beach walks, your friends, your drives to work, or the flowers in your garden. Think about your day from start to end and list all the things you see and experience which make your life fulfilling the way it is.

8. List what helps you recharge.

This journal prompt is to help you recognise what’s important in getting and keeping you grounded and calm day to day. This might look like beach walks, exercise, meditating, reading, or talking with friends. These are important practices to schedule into your weeks because doing it when we’re stressed is good, but doing it consistently will help towards being able to manage our emotions when they can seem overwhelming.

These 8 journal prompts are to help you clear your mind and feel more aligned with your wellness and mindset goals. If you are consistent with the practice, you will reap the benefits.

So, find a quiet place, maybe drive to your favourite spot with a flask of tea and your journal and start your journey to a more peaceful mindset and lifestyle.

Download the 8 Journal Prompts for a Clear Mind.