90 Journal Prompts in 90 Days

You’re probably here because of how frequently you hear about the benefits of journaling and yes, they’re all true. However, a lot of people have no idea what to write about, and maybe you’re one of them. Trust me, you’re not alone. But don’t worry, you’re in the right place and I’m here to provide you with some journal prompts that’ll help you massively.

Like anything else, developing a journaling habit and maintaining consistency is key to seeing progress. We will be helping and inspiring each other to make that possible. Research has shown that it takes at least 2 months for a habit to form. But, we’re going to be taking it one step further and start a challenge for 90 days straight!

Challenge: Journal for 90 days straight. If you feel like this is overwhelming, make it your goal to journal for at least 2 months, without stopping. Mark your calendars!

I recommend that you record how you’re feeling on day 1 and day 90 of the challenge. Feel free to write down what positive impacts it had on you.

If you want to know more about journaling and how to get started, check out my article: how-to-start-journaling

Table of Contents

So, let’s get right into the real deal. Here are some prompts that inspire self-discovery.

Day-To-Day Journal Prompts

This is a personal favorite. I believe this will help you reflect on your day which means taking action every day.

Starting Your Day

What am I looking forward to today?
What would make today a great day?
What is on my to-do list? How can I get the important things done?
What self-love activity can I do today?
I choose to be…(grateful, positive) today.

On Difficult Days

What can I do to make myself feel better?
Why do I feel that way? -Finding out the reason can help you work out the problem
By putting myself in the other person’s shoes, I understand that… – This can open doors for forgiveness and understanding
What could I have done differently?
Reflect on difficult times in the past, what did you do to make the situation better?
I’m grateful for…

At The End Of The Day

What made me happy/sad today?
What is something I regret doing? What can I do to avoid it next time?
I accomplished…
What new lessons did I learn today?
I’m grateful for…

Journal Prompts For Values

Values are what determine your decisions, so it’s important for you to know what values you carry. If we noticed that we carry ones we don’t want, we can always change them with consistent work and effort.

Suggested Read: Why You Make Bad Decisions And How To Stop

Who’s someone you look up to? Why do you take them as role models? What values do they possess that you want to have?
When do you feel like your true self, authentic and real?
What traits do you want your significant other/ friendships to have?
What is something you don’t like doing or feel bad after? Who are you with when these activities take place?
What do you appreciate most about your personality and want to keep?
What puts you in a better mood?
What are your goals? Why do you want to achieve them?
What is your most common disagreement?

Journal Prompts For Opening up

To me, this is the hardest part about self-growth, especially admitting your own faults that you can be ashamed of. Never judge yourself for them though, admitting them shows how great of a person you are. It means you want to fix them. We all have flaws after all, it’s what we do with them that matters.

What was a really difficult period in your life? How did I overcome it?
Who hurt me the most? What did they do? Can I try to understand their perspective?
What is a mistake I deeply regret doing? What can I do to never repeat it again?
What are my toxic traits?
What are some of the traumatic experiences I had in the past that might be affecting my relationships now?
What keeps me from experiencing peace?
What are some fears I should overcome?
Visualize yourself healed and free again. How does that look like? This acts as a form of manifestation too!

You must remember that your story matters. What you write has the power to save a life, sometimes that life is your own.”
~ Stalina Goodwin, Make It Write!: Put Your Pain To Work Writing Journal

Building Your Dream Life

In order to live the life you want, you have to figure out what it is you want, and try to be as clear as possible. You then have to set goals to eventually start living it.

Who do I want to become? Mentally? Financially? Emotionally? Physically? In Relationships?
What’s my dream job? Dream house? Dream husband?
Who do I need to become to achieve this life? What actions should I take?
How do I define success?
Where do I want to be in 1 year? 5 years?
What does my ideal day look like, from start to finish?
Why do I want to achieve this goal? -It’s important to know your intentions, maybe you’re doing it for the wrong reasons.
Consider your goals for travel. Where are some of the destinations you’ve always wanted to travel to, and how can you fulfill your travel dreams?

Favorites List

Writing down your favorites things can let you know what makes you happy and what you can do more of. It’s also fun to go back to it 1 year later and see how things have changed.

My Favorite Book
My Favorite Song
My Favorite Person
My Favorite Self-Love Activity
My Favorite Place
My Favorite Affirmation
My Favorite Quote

Gratitude List

Gratitude inspires positivity in your present and future. It’s important to acknowledge the blessings you have and remind yourself to not take anything for granted. It’s a good idea to write about what you’re grateful for when you wake up or before you go to sleep.

Who/What am I eternally grateful for?
What is one small thing someone did to me today that I’m grateful for?
List 5 things in your house that you’re grateful for.
Give gratitude for yourself. What did I do for me today?
Consider the people in your life who have supported you when you’ve faced challenges. What specific traits or actions do you value about them, and how can you show them appreciation today?
What are basic necessities that I often take for granted? Food? Shelter?
Write a gratitude letter to someone.
What’s one thing you can do that others physically can’t perform?

Journal Prompts For Limiting Beliefs

Limiting beliefs are beliefs that you hold to be the only true opinion and that hold you back from what you truly want. These can be dangerous in the long term and cause many regrets.

What’s holding me back from getting what I want?
Why am I scared to pursue this?
What story am I telling myself? Maybe it’s that I’m not good enough. How can I change this narrative into a powerful one?
Who inspires me? What traits do they possess that I don’t have at the moment?
Who’s putting me down? What can I do about that? Tip: Do it anyway!
What are some fears that I have?

Journal Prompts For Becoming Better

The main key to getting better is to do some self-reflection especially if some things can be hard to admit.

What are some bad qualities in me that I should fix?
What should I stop doing to achieve my goals faster?
What/Who do I need to let go of?
What would my future/dream self do in this situation?
Who should I forgive?
What self-development books/podcasts can I listen to?
What are some mistakes I learned from?
Who can I learn from?

Journal Prompts For Self-Love & Affirmation

Self-love isn’t just about watching your favorite movie, or having some me time or lighting a candle and having a relaxing bath. It’s also about doing the things you don’t want to do that you know will be good for you.

What action will make me better in the long run?
What makes me feel at peace?
How am I talking to myself? How can I change my negative self-talk (if any)?
Customize your affirmations based on what you’re going through.
What boundaries do I have to set, with myself and others?
What should I do less of?
What should I do more of?
What are my strongest traits?
What do people think my unique traits are?
What am I proud of?
Who should I spend more time with? Tip: someone that makes you feel happy and you can be your full self with.
What are some affirmations I can repeat to myself, during difficult times?

Journal Prompts For Healing

Healing requires us to face the problem instead of just ignoring it. Neglecting it might work in the short-term but it will eventually come back stronger in the long-term. It requires forgiveness and inner work. If you’re going through something, you’re not alone. I’m here for you and I believe in you.

What am I running away from?
Describe how you’re feeling.
Write a letter for yourself that’s filled with love and empathy.
What are some emotions I have to let out?
Who can I talk to?
Reflect on the situation. What made me act that way? Why did they act that way?
Write a forgiveness letter for yourself.
Write a forgiveness letter for others that have wronged you.

Conclusion

Let’s recap, journaling is the cheapest form of therapy. We talked about some prompts to help you in your self-growth journey, whether that’s towards healing, self-awareness or goals. In the 90-day challenge, it’s up to you whether you want to choose a different prompt every day or repeat some of them. It all depends on what resonates with you on that day. It’s all up to you. There’s no right or wrong. The challenge can sometimes be hard but keep going! I believe in you.

So, how was that? I tried a 100-day challenge with journaling and let me tell you, I went through days where I just wanted to sleep. I always pushed through, though because I was positive about the impact it will have on me. Keep these benefits in mind whenever you feel like giving up. It would also help to have an accountability partner where you both participate in the challenge, so share it with them if you think it will help. Keep pushing and let me know how it goes. I’ll always be here cheering you on!