Sometimes everything just feels… off. School gets overwhelming, your brain won’t shut up, and you’re not even sure what you’re feeling — just that it’s a lot. When I hit that point, journaling has been one of the few things that helps me slow down and figure out what’s actually going on in my head.
That said, there are also times when I know I have a lot I want to say — thoughts buzzing, emotions all over the place — but the second I open my journal, my mind goes completely blank. If you’ve ever felt that too, these are some of my go-to prompts for getting unstuck. They’ve helped me move through anxious nights, midterm burnout, and those “I don’t even know what’s wrong” kind of days. Whether it’s something a therapist once told me or something I wrote down while spiraling, these prompts have helped me get back to myself — and I hope a few of them resonate with you too.
Building Your Future Self
These are the prompts I reach for when I want to realign, reconnect, and remember that I’m not stuck — I’m growing.
1. What does my dream day (and dream self) look like?
This prompt always helps me zoom out. What does a version of my life that feels peaceful and fulfilling actually look like? Not a fantasy day on a yacht — just something that reflects who I really want to be. Do I move through my day calmly? Am I eating food that makes me feel good? Am I making time for the people and passions I care about?
And who is she — the dream version of me? Maybe she’s confident, steady, and kind to herself. Maybe she speaks up without second-guessing. I use this prompt to explore that version of me not as a far-off goal, but as someone I can start moving toward, one small decision at a time.
2. Which daily habits do I want to work into my life?
Not in a “new year, new me” kind of way — but in a “what makes me feel like I’m taking care of myself?” way. For me, that’s things like going on walks without my phone, drinking enough water, journaling consistently, and trying (emphasis on trying) to limit doomscrolling before bed. This prompt helps me build routines that aren’t about being more productive — they’re about being more grounded in me.
3. What can I control and what do I need to let go?
This prompt is my reality check. I tend to spiral about things that aren’t mine to carry — other people’s reactions, future outcomes, stuff I wish I’d done differently. This prompt reminds me to focus on what’s in my control (my attitude, my time, how I treat myself) and gently release the rest. It’s not easy, but writing it down helps me stop gripping so tightly.
Emotional Check-In
When I’m overwhelmed, disconnected, or just off, these prompts help me get honest with myself and figure out what’s actually going on underneath the surface.
4. When do you feel the most like yourself?
This question always brings me back to the real me — not the overworked, stressed-out version. I think about the little moments when I’m laughing without overthinking, talking to someone I trust, or doing something creative without pressure. Remembering these helps me reconnect with who I am, not just what I do.
5. What am I trying not to feel?
This prompt serves as my wake up call quite often. I hate to have to admit it, but truly, sometimes anxiety is just avoidance in disguise. When I answer this question honestly, I realize I’ve been pushing down something — sadness, anger, guilt — because it feels too big or inconvenient to deal with. Naming it doesn’t magically fix everything, but it does make it feel less heavy. I don’t have to solve the feeling, I just have to acknowledge it.
6. What do I actually need right now?
It’s easy to get caught up in doing everything for everyone and forget your own needs entirely. When I ask myself this, I try to keep the answer simple: rest, movement, alone time, a snack, a hug, water. I use it as a permission slip to listen to my body and mind, not override them.
7. What is one thing I know to be true about me, even if I don’t feel it today?
This prompt is like an anchor. Even when I’m having an off day and doubting myself, there are core things I know are true: I care deeply about people. I’m trying my best. I’ve made it through hard things before. Holding onto those truths helps me ride the emotional waves without forgetting who I am underneath it all.
Self-Kindness + Compassion
These are the ones I write when I need to have some more grace with myself. When my inner critic is loud, these prompts help me meet myself with patience, not pressure.
8. If my best friend felt this way, what would I say to her?
When I write from this place and perspective, my tone instantly shifts. I go from “Why can’t you handle this?” to “Of course you’re overwhelmed — you’ve been doing a lot.” If you wouldn’t say something cruel to your best friend, why say it to yourself? Being kind to yourself is much easier said than done, but it is so important to remind yourself that your mental health comes first. How you talk to yourself matters!
9. What am I proud of myself for — even if it feels small?
This one has helped me appreciate things I used to ignore — like asking for help, sending a tough text, or making it through the week. Even just showing up is something to be proud of. You’re allowed to celebrate the quiet, behind-the-scenes wins.
10. What are three things I can do today to take care of myself and prioritize my well-being?
I like this one because it keeps it actionable — but gentle. It helps break things down step-by-setp in order to avoid feeling overwhelmed. I don’t need to overhaul my life, I just need to take one or two steps toward feeling better. It could be making a real meal, going for a walk or a sunset ocean dip, or taking a break from screens. Whatever helps you feel like a human again.
Show up for yourself
You don’t have to do every prompt. Some days I write one sentence, other days I fill three pages. The point isn’t perfection — it’s presence. It’s showing up for yourself with honesty and kindness, even when you don’t know what to say.
Wherever you are right now, I hope one of these gives you a place to start. You deserve that.