I first started journaling in 2020. We were in the midst of a pandemic and I had a LOT on my mind that I needed to get out. Now that I’m an experienced journal writer, I want to share some morning journal prompts that can help you to accelerate your personal growth.
However, keep in mind that these are just a guide. You don’t NEED journal prompts for efficient journaling. If you’re inspired… I encourage you to simply write what’s on your mind!
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1. What you should write first thing in the morning
Here’s the easy answer: write what’s on your mind. (That’s what I’ve been doing for over 3 years!)
I know, I know, it’s not always that easy when you’re starting off.
Here’s what I would write in my journal in the morning, depending on my goal:
If I’d want to journal to control anxiety, I would literally write what’s on my mind. I would write about the situation bothering me, then how I feel about it, then probably what I should do about it.
If I’d want to journal to make a big decision, I’d write about the pros (not the cons) of option A and option B. Then I’d write about what I’m scared of if I make one or the other decision.
If I’d want to journal for more creativity, I would try and clear my mind, sit in an environment that makes me feel alive and write about something that inspires me.
If I’d want to journal for spiritual development, I would probably use prompts! Spirituality is about finding meaning to life and I feel like this happens when you question yourself, which is easier to do when you have to think about answer to questions about life.
If I’d want to write to improve my mindset and have a productive and successful day, I’d reflect about what I want the day to look like and I’d write intentions.
Bottom line, you can’t go wrong with journaling. You can literally write anything you want.
So when you’re starting off, make it easier on yourself and use prompts!
In a minute I’ll share 61 morning journal prompts to guide you further.
2. What is a good morning journal prompt?
A good morning journal prompt is simply one that helps you to start writing without overthinking.
You should read it, and start writing about it right away without really thinking about it.
A “bad” morning journal prompt is one that makes you overthink about what you could possibly answer and freeze, staring at your empty page with writer’s block for ages.
BUT
Let me tell you something:
If you’re asking yourself this question, you’re overthinking.
Well duh Marie, why do you think I want to journal for?
Okay, fair enough.
But really. Sometimes it’s good to be called out.
What I mean is that the thought of journaling should help you to calm your mind, not give you anxiety.
Do you see the paradox here?
You want to start journaling for your mental wellbeing, but even before you start, you worry about doing it right… which makes you procrastinate and not take action… which is not really good for your mental wellbeing.
So let me tell you this: you can’t go wrong with journaling… except if you don’t start.
With that being said, I encourage you to simply pick a prompt that inspires you, and write about it.
3. How to develop the habit of journaling in the morning
Even if you have all the best morning journal prompts of the world, it won’t do much if you don’t take the time to write.
Journaling is a habit to develop. And like any other habit, it might take some conscious efforts in the beginning until it becomes more natural.
I recommend that you start by asking yourself WHY you want to journal in the morning.
Journal about it. *wink wink*
By setting clear intentions on your why, you will highlight The deep motivation underlying your desire to write, and that will make this habit tremendously easier to create… and to stick to.
In this article, I help you to set meaningful intentions based on your why so you can create habits that stick.
Then, you need to intentionally make the effort of creating the habit of journaling.
Here’s are some tips to develop a new habit that sticks:
- Pair your new habit with a habit you already have. It’s called habit stacking.
For example: just after you pour your morning coffee. - Plan the exact time or moment when you will do the new habit, and write it down.
For example: “I will journal every morning at 7:45 am - Give yourself a reward after completing the habit to associate the action with a positive experience
For example: Journaling first thing in the morning, then drinking your morning coffee
- Pair your new habit with a habit you already have. It’s called habit stacking.
To learn more about developing habits, I cannot stop recommending reading this book, based on the science of habits. Really worth it!
4. 61 Morning Journal Prompts for An Improved Mindset
- Today, I can get excited about…
- If I had to choose one word of intention for today it would be…
- One thing I will intentionally do today is…
- I’ll end this day proud of myself if I…
- 3 things I am grateful for and why
- 1 person I am grateful for and why
- What boundary can I set with myself today?
- How will I make sure I respect my boundary?
- What’s the moment I look forward the most today and why?
- What are 3 things, small or big, I’d like to achieve today?
- How can I make sure I keep a positive mindset today?
- A situation that might trigger me is… and this is how my best self would react:
- Whats my definition of success?
- What area of my life do I want to focus on improving?
- How can I get 1% better today?
- How do I want to feel today?
- What’s something new I could try?
- One action I could take that is outside of my comfort zone
- Something I wish I had the courage to say
- How can I show myself more compassion?
- How do I want people to perceive me?
- How do I believe people perceive me?
- What 3 words describe me best?
- What is my most important value?
- How do I usually react to anger?
- How do I take accountability for my actions?
- What am I resisting?
- What am I afraid to let go of?
- What would happen if I stopped fighting?
- If I knew I was going to die soon, what would I do, and what would I stop doing immediately?
- One thing I wish I didn’t have to do and why
- What brings me joy?
- How can I do more of what brings me joy?
- If I had more courage, I would…
- If I could, I would…
- Why am I am not where I want to be in my life?
- What’s keeping my from achieving my goals?
- What’s one little thing I could do today to get closer to my goals?
- What does embracing feminine energy to me?
- How can I embody my feminine side?
- My perfect day looks like…
- What is my higher calling?
- If I had a magic wand, what would I immediately change about my life?
- My perfect relationship looks like…
- And one thing I could do to get closer to this relationship is…
- How can I make sure I’ll remain the best version throughout the day?
- One bold action I could take to day is…
- How can I be guided more by love and less by ego with the people I love?
- One situation or person that can cause me to become defensive is…
- What dors becoming my highest self mean to me?
- What does the ego mean to me?
- How can I tune in more with my intuition and listen to how I feel?
- When will I know when it’s time for a change?
- Is there a situation I’m accepting that I know I shouldn’t tolerate, but am scared of the results if I set boundaries?
- What do I believe about how I should live my life? Does that align with who I want to be?
- One way I can choose myself today is…
- One thing I will say no to today is…
- One secret goal I have that I believe is too big for me is…
- And I don’t believe I can achieve it because…
- If ANYTHING was possible, what big dream would I want to see come to life?
- Does my life feel aligned with who I really am?
5. How long you should journal in the morning
Here’s my honest (and disappointing) answer: as long as you want and need to reach your goal and/or feel better.
But I know that’s not a satisfying answer so here’s what I recommend if you’re just starting off:
2 minutes.
First, it’s based on science. (Read the book Atomic Habits for more details, or if you’re a nerd like me.)
Second, the whole point is to develop a habit. Therefore, you should start by focusing on taking the action itself SO you develop the habit… not worry about the details.
Meaning, start by showing up. Open your journal and write something.
But, just as the morning journal prompts are here to help you, this is just a guide. You’ll develop your own routine based on your preferences over time.
Not inspired?
Write about you plans for today.
Just open your journal and write something, anything.
Once you develop the habit, it doesn’t matter how long you write.
There were times in my life where I had so much on my mind that I would fill up about 10 pages and it still wouldn’t be enough… an other times where I was done in 4 minutes and felt amazing. 🤷♀️
Don’t be too hard on yourself, and stop focusing on details;
Just write.
6. FAQs
1. Is it okay not to journal every day?
YES.
But I won’t lie to you; if you want to transform your mindset and your life, it’s better to aim for daily journaling.
HOWEVER, if the thought overwhelms you, just start small and remember that any journaling is better than no journaling.
2. What is a good opening for a journal?
In my humble opinion, a journal doesn’t need an opening.
You just need to start writing, that’s all.
But if you really don’t know where to start, write down your intentions. Wy do you want to journal?
Write down why you’re starting this journal and what you intend to write about; what are you trying to accomplish and how you expect journaling to help you.
3. What not to do when journaling?
- Overthink.
- Care about grammar.
- Care about orthography.
- Censor yourself (no one’s gonna read it).
Basically, journaling is very personal and creative. You can’t really go wrong… unless you let perfectionism creep in!
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Let me know in the comments below why you want to start journaling in the morning, and what action are you going to take to develop the habit and make it stick!
