365 Days of

Self-Discovery
JOUR NAL PRO M P T S T O G E T
YOU S T A RT E D
 “Once we have words for
something, we have it, instead of
it having us”.
LISA MARCH IAN O, THIS JU N GIAN LIFE.

As a psychologist, I’m often asked about what I do to look after my own mental health. Since
I was a teenager, journalling has been a regular part of my self-care routine. When I journal,
I create time and space to check-in with myself about what’s going on in my life. It’s a gentle
way of paying attention to my inner world. Over the years, it’s helped me to build a more
compassionate relationship with myself and to get to know myself better.

Here are some of the other ways that journalling can benefit your mental health

• The process of writing can be a great way to clear your head of clutter. It’s a simple and
effective way to get things off your chest and metabolise emotions.
• Journalling gives us a way to express our feelings without a filter or fear of judgment.
• The act of writing can give us a sense of distance from our thoughts and emotions.
• Instead of feeling like we are our thoughts and feelings, we start to observe them.
• When you’re feeling stuck or unmotivated, journalling can help you to feel more active
and empowered. By writing things down you can come up with creative solutions to the
challenges you’re facing.
• Journalling is a simple and effective way to keep the feeling of therapy alive between sessions.
Journalling can help you to:

• Pick up on patterns that might be causing you difficulties and keep track of how you’re
feeling across time.
• Listen to yourself, in the same way you would listen to a friend if they needed to talk.
Journalling is an act of self-care.
• Acknowledge and get to know some of the darker parts of ourselves – our secrets, the
things we feel embarrassed about or ashamed of, the thoughts and memories that we don’t
want to share with others.

Tips for giving journalling a go

• Try to write without editing. Give yourself permission not to worry about grammar,
punctuation or “sounding good”.
• There’s something pretty magical about putting pen to paper, but if you don’t enjoy writing
consider typing or creating voice notes. Find what works for you.
• One of the reasons journalling is so powerful is because it’s for your eyes only. Knowing
that your words are just for you, you can write freely and honestly. Give some thought to
how you can make sure your journal stays private. Find a secret spot to store your journal
or even a box with a lock.
• Some people like to keep their journals and look back on them. Others do the polar
opposite and burn them.
• If you are going for the pen and paper option, treat yourself to a nice journal and pen. It
might sound like a small thing, but having some special stationery can make the process
more enjoyable.
If you want to make journalling a regular habit, consider:

• Starting with five minutes and building from there.

• Taking some time to set yourself up in a space that feels nourishing and quiet. Maybe
somewhere cosy inside or outside under a tree.
• Experimenting with creating a ritual around journalling. Put on some tunes, light a candle,
go to your favourite café and journal over a coffee.
• Seeing if you have a friend who might want to get into the habit of journalling too. Check
in with each other, not necessarily to share what you you’ve written (unless that feels good
for you), but more so as an accountability buddy so you can encourage each other to build
the habit.

If you’re curious about giving journalling a go, we’ve put together 365 prompts to help you get
the ball rolling.

Use this resource in a way that feels right for you. Journal when you feel like it without being
too prescriptive. Use the prompts in order or choose them randomly. You could even set aside
time on a lazy Sunday morning to answer a few prompts at a time. The choice is yours.

Remember to be kind to yourself as you carve out space to get to know yourself better. Enjoy
the process.

Jacqueline
CLINICAL P SY CH OLOGIST & DIRECTOR OF IMCP
 When was the last
time you had a good
belly laugh?
When did you last
feel really stuck
and why?
If you could change
one part of your
personality, what
would it be?
 What comes
naturally or easily
to you?
 What qualities
do you look for in
a friend?
 What’s your
biggest regret?
What’s one of your
favourite childhood
memories?
How do you feel
about routines?
 What’s been
your proudest
achievement
so far?
Who do you wish
you spent more
time with?
 Which day of
the week is
your favourite
and why?
 Which day of
the week do you
dislike the most
and why?
 What’s your
ideal way to spend
a Sunday?
 Which three
words would you
use to describe your
relationship with
your mother
and why?
 Which three
words would you
use to describe
your relationship
with your father
and why?
 Where would you
live if you could live
anywhere in the
world?
 What did you
want to be when
you grew up?
What do you
dislike about
your work?
What do you
long for?
 How connected
do you feel to your
sexuality?
 Which season do
you feel most at
home in and why?
When you’re upset,
what helps you to
feel better?
 When did you last
learn something new
about yourself and
what was it?
 What do you
wish you knew
more about?
 What’s your
favourite movie
and why?
 What’s your
favourite book
and why?
 Do you prefer
the city or the
country? Why?
Do you rely more
on your head or
your heart?
How do you feel
about silences
when you’re with
another person?
How do you feel
about spending
time alone?
Do you identify as
more introverted
or extroverted?
 Do you prefer to
connect in groups
or one-on-one?
What makes
you feel most
alive?
How do you
feel about
dancing?
When were you
last lost?
How do you like
to unwind?
What helps
you to get
motivated?
How do you feel about
thunderstorms?
Do you prefer
mornings or
evenings?
What time of day
do you feel most
energised?
 When was the
last time you tried
something new?
 What’s your
most cherished
object?
 What three
things would you
take with you if
you were sent to
the moon?
When did you
last have your
heartbroken?
What are you
angry about?
How do you
cope with
stress?
 How do you
feel about being
the centre of
attention?
What’s your
idea of a
perfect day?
 What’s your
idea of a perfect
holiday?
How do you feel
about meeting
new people?
Who do you look
up to and why?
 What have
you done that’s
brave?
Which emotion do
you wish you could
feel more of?
 Which emotion
do you find most
challenging?
When did you
last cry?
When were you
last pleasantly
surprised?
 If you could have
three wishes, what
would they be?
If you could invite three
people to a dinner party,
who would you choose
and why?
 What
frustrates
you?
What thoughts keep
you up at night?
 What hopes do
you have for your
future?
 When did you
feel most at ease
this week?
What are three
of your key
values?
 When did you
last spend time in
nature?
In what ways do you
protect yourself in
relationships?
 In what ways do
you think you hold
yourself back in
your career?
 How do you
feel about
compliments?
What do you wish
you had more
time to do?
What do you wish
you never had to
do again?
Who do you feel most
at home with?
Where do you feel
most at home?
 What blocks do
you have around
money?
What did you
want to do
less of?
How do you
feel about
being bored?
Are you more of a
tortoise or a hare?
When was the
last time you
did something
spontaneous?
What three words
would your family
use to describe you
and why?
What three words
would your friends
use to describe you
and why?
How do you show
someone you
love them?
 How do you like
people to show their
love to you?
What helps
you to feel
grounded?
What helps you to
feel calm?
Which habit do you
wish you could get
into and why?
When do you
feel lonely?
How do you feel about
asking for help?
What helps you to
get out of a funk?
 Do you have any
reoccurring dreams?
What do you think
they mean?
What have you
overcome?
 What or who
do you struggle
against?
What helps you to
open up to others?
 What do you do to
take care of yourself
when you’ve had a
hard day?
 How do
you reward
yourself?
What sort of things
does your inner
critic say to you?
 When did you
last feel judged
by someone?
How would you
describe your
communication
style?
 What do you wish
you could say out
loud, but haven’t yet?
When did you
last smile?
When did you last
forget something
important?
 How do you
feel about your
birthday?
How do you feel
about going to
parties?
When did you
last say no?
When did you
last say yes to
something and
regret it?
 When was the
last time you felt
trapped?
What’s your role
in your family?
 Do you have a
favourite person in
your family?
How do you
feel about
rainy days?
How do you tend
to respond in a
traffic jam?
 Do you prefer
talking on the
phone or texting?
How do you feel
about endings?
 How do other
people’s perceptions
of you differ from
your own perception
of yourself?
What parts of your
personality do
you suspect annoy
other people?
When was the last
time you felt sad?
 How do you
feel about your
relationship with
your phone?
 What’s been
the best day of
your life?
Which moment do
you wish you could
have again?
 When did your
emotions last take
you by surprise?
Who do you
miss?
How do you know
when you’re
struggling?
What part of your
life could do with
more attention
right now?
What do you do that
takes effort, but you
rarely regret?
What are your
hopes for the
future?
What are some of
the key parts of
your identity?
 How has your
identity changed in
the last five years?
How do you feel
about lists?
 What talent do
you wish you had
and why?
When was the
last time you
experienced an
anti-climax?
 When did you last
have mixed feelings
about something?
What gets you
down?
 What could you
do to take some
pressure of yourself
this week?
What could you do to
ease up on yourself
this month?
 Who or what
would you like to
give more to?
What do you wish
you could fix?
 What are
you currently
avoiding?
What are you
afraid of?
 Which choice
do you wish you
hadn’t made?
Which path do you
regret taking?
Which choice
are you glad
you made?
 What’s been
challenging about
this week?
 Which personality
traits do you find
frustrating in other
people and why?
In what ways do you
wish your life turned
out differently?
Reflect on the
last time you
felt joy.
What do you hide
from others?
What do you find
hard to admit?
What cheers you
up when you feel
gloomy?
 How do you
feel about new
beginnings?
 When was the
last time you had
a fresh start?
 If you could divide
your life into chapters,
what would be the title
of each chapter?
What words of wisdom
would you give your
younger self?
In what ways
do you play it
safe?
What do you do
when you need a
pick me up?
How would you
describe your
conflict style?
What are your
non negotiables
for self-care?
What’s something
you overthink?
Who are you
grateful for?
If tomorrow was your
last day on earth how
would you spend it?
What do you
wish you’d
finished?
What do you wish
you’d taken more
time with?
What do you
daydream
about?
When did you last
feel out of place?
What do you wish
you could face?
What do you do to
bring pleasure to
your life?
When was the last
time you wanted
to give up?
 Do you prefer to
ease your way into
something or dive
right in?
If you could rewind
your life back to a
point and replay it
when would it be?
What do you miss
about the past?
What excites you
about the future?
What’s been your
greatest loss?
What’s a significant
experience that’s
shaped who you are?
 When was the
last time you felt
defensive and why?
What do you do
to recharge?
 What are your
warning signs that
you’re heading
towards burn out?
 What are red flags
for you in a potential
romantic partner?
 What’s a non-
negotiable for
you in a romantic
relationship?
 When was the last
time you felt triggered
and why?
What personality
traits push your
buttons?
What makes you
feel on edge?
Who inspires you?
 Reflect on the
last time you felt
content.
 When did
you feel most
present today?
When you feel
most present
this week?
What’s your
idea of a fun
adventure?
How would you
describe your
self worth?
How do you feel
about giving
feedback?
How do you feel
about receiving
feedback?
 What helps you
to get in the zone
at work?
 What or who
could you be more
patient with?
 Reflect on a time
when you’ve taking
a leap into the
unknown.
When did you
last feel glad
and why?
How do you feel when
you spend time with
your family?
 Who or what do
you wish you could
get rid of?
What drama could
you do without in
your life?
What pattern would
you like to break?
What patterns do
you notice in your
relationships?
What helps you
to connect with
your body?
 What was
your favourite
moment of the
last year?
What’s thrown
you recently?
When did time
last fly for you?
When does time
seem to drag on
for you?
What do you wish
you’d been more
honest about with
yourself?
How does it feel
when people
celebrate you?
 When was the last
time you gave yourself
a pat on the back?
What might you
need to step back
from right now?
 What do you feel
grateful for in your
life right now?
 When was the
last time you felt
appreciated by
someone?
How do you feel
about taking
risks?
When did you
take a risk
that paid off?
When have you
taken a risk and
regretted it?
 What’s the biggest
hurdle you faced in the
last decade?
What do you find
hard to accept in
yourself?
What do you find
hard to accept in
others?
What are you
passionate
about?
Who do you
confide in
most?
Who do you
feel safest
with?
Who do you feel most
authentic with?
What makes
you want to
scream?
 What do you wish
you could talk more
openly about?
What do you do
to escape?
If you could escape
to anywhere in the
world, where would
you go?
What are too
afraid to try?
Which habit do you
wish you could kick?
When do you did
last do something
just because it
was fun?
 When did
you last feel
relaxed?
 Who do you
wish you could
see less of?
What do you wish
you’d moved on
from by now?
What helps you feel
more like yourself?
What feels out
of your control
right now?
 What
confuses
you?
How do you feel
about change?
 Are you a
morning or a
night person?
What’s something
you’re torn about?
How do you
like to be
supported?
 Do you tend to
lean more towards
being dominant or
submissive with
sexual partners?
If you knew you
couldn’t fail,
what would you
attempt to do?
 What do you
wish you acted
on recently?
Who or what do you
feel envious of?
When was the
last time you
cringed?
Which part of your
life feels like a drag
at the moment?
If you could wave
a magic wand and
change one thing
in your life, what
would it be?
 If you were told you
only had three months
to live, what do you
think you’d do with
that time?
What do you
think people
find trickiest
about you?
 What do you
look forward to
about ageing?
Is there anything
that worries you
about ageing?
 How do you
feel about
travelling solo?
What do you wish you’d
spoken up about?
What do you wish
you could master?
 Are there mistakes
that you find you keep
on making?
What do you
wish you
believed in?
 What’s a cause
that’s dear to your
heart and why?
 What’s your
favourite building
and why?
Which room in
your house is
your favourite
and why?
Whose taste do
you admire?
How would you
describe your
fashion style?
 When was the
last time you did
something kind for
someone?
 What do you
wish you could
drop thinking
about?
 When was the
last time you were
stuck for words?
What would you do
if you won a $20
million lotto?
 What’s the best
gift someone has
ever given you?
How do you
feel about
apologising?
Is there anyone
you wish you’d
never met?
How important
is being clean
to you?
What sort of factors
make a space feel
appealing to you?
Which qualities
of your mother
are you glad you
inherited?
Which qualities of
your father are you
glad you inherited?
How did you imagine
your life would be at
this point?
How do you feel
about surprises?
 What’s the most
thoughtful thing you’ve
done for someone?
 What’s the most
thoughtful thing
someone has done
for you?
How do you feel
about rules?
What are your
thoughts on
gossiping?
Who can you
rely on?
 Who would
you never let
down?
What do you know
about your family’s
history?
What do you
miss about
being a kid?
 How would
you like your
funeral to be?
Who would
write your
eulogy?
 Who do you
feel most free
around?
Which people bring
out the best in you?
 Reflect on a person
who has really
shaped who you are,
for better or worse.
 If you could be
an animal, what
would you be?
 What’s your
idea of a perfect
night in?
What are you
hiding from
yourself?
Which part of your
body do you value
the most?
 How would you
describe your
relationship with
your body?
When did you
last feel sexy?
Which personality
traits feel most
fixed in you?
 Who do you get
along best with in
your family?
What are your
family secrets?
Do you prefer being
cold or hot?
What would you change
about your workplace if
you could?
How do you feel about
people crying in front
of you?
What turns
you on?
Who has had the
biggest influence
over your life?
 What do you
wish you could be
better at?
Do you prefer to
lead or follow?
What makes a
good leader?
 How do you feel
about sharing your
accomplishments
with others?
How do you make
things harder for
yourself?
 What feels like a
burden in your life
right now?
 Do you find it easier to
leave relationships or
have someone else leave?
What are some of your
most important needs
in relationships?
What’s missing
in your life
right now?
How is your
heart today?
 What do you
feel is a waste of
your time?
When do you feel
most powerful?
In what ways are you
hard to live with?
 When was
the last you
did something
spontaneous?
 How do you
feel about the
neighbourhood
you live in?
 Are there any
hobbies you wish
you did?
What would it
help to get off
your chest?
 Who are some of
the people that have
most influenced your
personality?
What do you
crave?
What’s hard about
the phase of life
you’re in at the
moment?
 What do you
think is the
meaning of life?
What do you imagine
people will say about
you at your funeral?
 If you were to
die soon, who do
you think you’d
priortise spending
time with?
What feedback have you
been given that felt true,
but hard to stomach?
Who makes you
want to pull your
hair out?
Who has let you
down?
What fears do you
have about death
and dying?
How do you show
people you care?
 What do you
fantasise about?
What do you
find easy?
Which superpower do
you wish you had?
Where do you
see yourself in
25 years?
What types of
people are you
drawn to?
What causes
you pain?
 Who are your
special people?
What legacy would
you like to leave?
If you could change one
thing about the world,
what would it be?
What knowledge
are you grateful
for now?
What stories
do you tell
yourself?
 What
disgusts
you?
What’s your
favourite
sense?
What do you
find jarring?
 How do you
feel about being
creative?
How do you feel
about public
speaking?
Do you ever
feel fake?
Who do you feel
distant from?
 What do you
wish you could
be more honest
about?
When were
you last at a
cross road?
 How do you
relate to yourself
when you make a
mistake?
How did your parent’s
relationship influence
how you are in
relationships?
 In what ways
do you sabotage
yourself?
How do you feel about
sharing your feelings
with others?
What are some
of your quirks?
 What would you
change about your
home if you could?
Which song do you
think you’ve played
most in your life
and why?
How do you feel
about people
being late?
What feels unfair
to you?
If you could have
any job, what
would it be?
 Who do you
wish you’d been
kinder to?
Are you a people
pleaser?
 What’s the first
word that comes
to mind when you
hear the word
“love”?
When was the
last time that
you told a lie?
What sort of things
do you beat yourself
up about?
What do you wish
you could forgive
yourself for?
 Describe a
bittersweet moment
in your life.
Are you an
organised
person?
 What do you
feel embarassed
about?
Are you a reliable
person?
 What’s your
favourite photo
and why?
 Where does
your mind
wander most?
Describe your
ideal partner.
 What feels uncertain
in your life right now?
In what ways
do you feel
misunderstood
by others?
 You made it to the end!

We hope you’ve enjoyed your journalling journey.

Whichever way you tackled these prompts, we hope you’ve learned some new things about
yourself. It takes courage and effort to sit down and pay attention to yourself like this, so well
done for giving it a go.

If you’re keen to keep the habit of journalling alive, you might like to get creative about how
you continue to use this resource.

You could try:

• Working your way through the same prompts in order

• Choosing some of your favourite prompts to regularly return to
• Carving out a date with yourself every week or month and choosing a handful of prompts
to reflect on
• Seeing how your responses to the same prompts evolve over time
• Using our prompts as inspiration for creating your own journal prompts.
• Whichever way you go, we hope that you continue to enjoy the process of getting to know
yourself better through writing.
Support for humans
For when life feels like a lot.

innermelbpsychology.com.au
instagram @melbpsych