Journalling prompts for a busy mind

Why a prompt helps

A blank page can feel like one more thing to get right. A prompt gives you a place to begin. You don't need to write well or write much: a few honest lines is enough. Many people find that putting a thought into words makes it feel smaller and easier to look at.

Prompts for today

• What's taking up the most space in my head right now?
• What went better today than I expected?
• What drained my energy today, and what gave me some back?
• What's one small thing I'm looking forward to?
• What would I like to leave here, so it doesn't follow me into tomorrow?

Prompts for reflecting

• What's a worry I keep coming back to? What part of it is in my control?
• When did I last feel properly at ease? Where was I, and who was there?
• What am I avoiding at the moment, and what's one gentle first step?
• What would I say to a friend who was feeling the way I feel?
• What's something I've handled well this month that I haven't given myself credit for?

Prompts about the people in your life

• Who made my week a little easier, and have I told them?
• Is there a conversation I've been putting off? What do I most want them to understand?
• Where do I need to say no, or ask for help?
• Which relationships leave me feeling more like myself?
• What do I need more of from the people around me, and what can I offer?

Prompts for looking ahead

• What's one habit I'd like to build, and how could I make it tiny?
• What would a good, ordinary day look like next week?
• What am I curious about at the moment?
• What do I want to remember about this season of my life?
• If things went well this month, what would be different?

Making journalling a habit

• Keep it small: two minutes or three lines counts.
• Attach it to something you already do, like your evening cup of tea.
• Don't reread to judge. Your journal is for you, not for marking.
• Skip days without guilt. Coming back is the habit.

In the Mira app, your journal is stored privately on your device, and you can save a reflection from a conversation with Mira straight into it.

This guide is general wellbeing information, not medical advice. If you're struggling most days, or things feel unmanageable, please talk to your GP or contact a support service. In a crisis, call 112 or 999, or Samaritans on 116 123.