Journalling for Self-Growth: A Year of Prompts to Get to Know Yourself Better

Why Journalling is Seriously Underrated (and Totally Worth Your Time)

Journalling isn’t just for angsty teens or people with perfect morning routines. It’s actually one of the most underrated tools for personal growth, insight, and emotional clarity. Getting your thoughts out of your head and onto a page helps you untangle the mental spaghetti — you start to spot patterns, connect the dots, and make sense of what’s really going on beneath the surface. It’s like having a conversation with yourself, minus the awkward small talk.

In therapy, journalling can be a total game-changer. It gives you space to process stuff between sessions, track your progress, vent without a filter, or just get a little curious about what’s going on internally. Whether you’re scribbling furiously after a rough day or jotting down a few thoughts while your coffee brews, it’s all valid. No rules, no grammar police — just you, being real with yourself. And that’s where real growth begins.

Below are a list of questions that may spark some inspiration.

1. What are my values and how do they influence my decisions and behaviour?
2. What are my strengths and weaknesses?
3. What motivates me?
4. What brings me joy and happiness?
5. What are my fears and how do they impact my life?
6. What are my goals and how can I achieve them?
7. What are my biggest stressors and how can I manage them?
8. How do I handle disappointment and failure?
9. What are my unhelpful coping mechanisms and how can I replace them with helpful ones?
10. How do I define success for myself?
11. How do I handle criticism and negative feedback?
12. What are my relationship patterns and how can I improve them?
13. How do I handle difficult emotions such as anger, anxiety, and sadness?
14. What are my core beliefs and how do they shape my experiences?
15. How do I balance my responsibilities and leisure time?
16. What are my communication skills and how can I improve them?
17. How do I handle conflicts and disagreements in relationships?
18. What are my core needs and how do I meet them?
19. How do I practice self-care and prioritize my well-being?
20. What are my expectations for myself and others and how realistic are they?
21. How do I manage my time effectively?
22. What are my limiting beliefs and how can I challenge them?
23. How do I express gratitude and appreciation in my life?
24. What are my habits and routines and how do they impact my well-being?
25. How do I set and achieve personal goals?
26. What are my coping mechanisms for stress and anxiety?
27. What are my sources of inner peace and how can I access them?
28. What are my priorities and how can I align my actions with them?
29. How do I maintain healthy relationships?
30. What are my personal boundaries and how can I enforce them?
31. What are my sources of inspiration and motivation?
32. How do I manage feelings of frustration and anger?
33. How do I practice forgiveness and let go of grudges?
34. What are my priorities for self-improvement and personal growth?
35. How do I stay present and focused in the moment?
36. What are my sources of self-doubt and how can I overcome them?
37. How do I handle toxic relationships and people in my life?
38. What are my sources of strength and resilience?
39. How do I maintain a positive mindset and outlook on life?
40. How do I practice self-love and self-acceptance?
41. What are my aspirations for the future and how can I make them a reality?
42. How do I handle stress and manage my workload effectively?
43. How do I maintain a healthy work-life balance?
44. What are my stress triggers and how can I avoid or manage them?
45. How do I maintain a healthy relationship with my body and physical health?
46. How do I cultivate a sense of purpose and meaning in my life?
47. What are my core beliefs about happiness and success?
48. How do I cultivate a growth mindset?
49. How do I handle feelings of insecurity?
50. When do I feel most at peace? What am I doing in these moments?
51. Who is someone I admire? What is it about them that I admire and do I want to channel that in my own life?
52. What’s the hardest thing I have ever done? What did I learn about myself?