Journalling Prompts for Clarity & Reflection
A simple set of prompts to support clearer thinking, better self-understanding, and more intentional decisions.
My clients often tell me they rarely have time to think about their own needs or direction.
I have created a set of prompts to help you focus on what’s actually happening in your day-to-day life, understand what’s driving your reactions, and clarify what you want to prioritise next.
Use them when something feels off, when you're making decisions, or when you simply want a more honest check-in with yourself.
How to Use These Prompts
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Start with the prompt of the day. If more comes up, keep writing.
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If a prompt doesn’t speak to you or feels too uncomfortable, ignore it and write what feels important instead.
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I usually set a 10-minute timer and keep writing until it rings.
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If I get stuck, I simply write “I don’t know what to write” until something else appears
The 31 prompts gently progresses through five themes:
awareness → support → letting go → what matters → direction
TELL THE TRUTH ABOUT NOW
1. What has been the biggest source of overwhelm for you lately- mentally, emotionally, or physically?
2. What do you keep doing because it feels easier than changing it?
3. What have you been quietly putting up with?
4. What repeatedly left you feeling depleted this year?
5. Which responsibilities require more effort from you now than they used to?
6. What do you wish you had more room for in your life right now?
7. What part of winter (practical or emotional) challenges you most, and how do you support yourself through it?
Integration:
Take a moment to notice what stands out. What’s asking for your attention right now?
WHAT SUPPORTED YOU
8. What or who genuinely supported you this year?
9. What small moments lifted your mood more than you expected?
10. Which personal strengths did you rely on most this year?
11. What personal progress did you make, even if nobody else noticed?
12. What helps your mood or energy during the darker months?
13. What boundaries (formal or accidental) actually helped you this year?
14. What did you do this year that deserves more credit than you gave yourself?
Integration:
Notice the things that helped. These are strengths you can lean on again.
LET GO OF WHAT WEIGHS YOU DOWN
22. What actually matters to you at this stage of life, not what should matter?
23. Which values guided your decisions most this year?
24. What do you want more of in your life next year?
25. What habits, commitments, or thought patterns would you like to reduce?
26. Which personal need have you been overlooking?
27. Which boundary would make your life easier if you stuck to it?
28. What desire have you pushed aside that deserves attention again?
Integration:
Read your answers with compassion. What feels ready to be released?
REDISCOVER WHAT MATTERS and CHOOSE YOUR DIRECTION
22. What actually matters to you at this stage of life, not what should matter?
23. Which values guided your decisions most this year?
24. What do you want more of in your life next year?
25. What habits, commitments, or thought patterns would you like to reduce?
26. Which personal need have you been overlooking?
27. Which boundary would make your life easier if you stuck to it?
28. What desire have you pushed aside that deserves attention again?
29. What no longer deserves your time or energy next year?
30. What intention feels genuinely right for you moving forward?
31. What’s one small action you can take to support that intention?