Journaling and reflection templates
Daily, weekly and yearly reflection notes, gratitude, prompts for self-discovery, mood and goals. 168 free templates, 168 of them longer notes. Open one to fill in the blanks and copy it.
Daily journals
Short pages you will actually keep.
- Morning pages Note Write freely first thing. [today]
- Five-minute journal Note Gratitude and intention. Morning I am grateful for: 1. 2. 3. Today would be great if: Evening Three good things: 1. 2. 3. What Iā¦
- Evening reflection Note End the day. What went well What was hard What I learned Tomorrow I will
- Daily log Note Bullet journal style. [today] - [ ] - ā Event: - Note:
- Mood check-in Note How you feel. Mood: š Great Energy: High Why What would help
- Gratitude list Note Three things. [today] 1. 2. 3.
- One line a day Note A single line. [today]:
- Dream journal Note Record a dream. [today] The dream: Feelings: What it might mean:
- Work day journal Note Reflect on work. [today] Main focus: Wins: Frustrations: Tomorrow:
- Anxiety dump Note Get worries out. What I am worried about What I can control What I cannot One small step
Weekly and yearly reviews
Zoom out regularly.
- Weekly reflection Note Look back and ahead. Week of [today] Highlight: Lowlight: Lesson: Grateful for: Next week Focus: Let go of:
- Monthly review Note End of month. [today] Wins - Challenges - Habits Next month -
- Quarterly check-in Note Every three months. Goals progress What changed Adjustments Next quarter focus
- Year in review Note Big reflection. [today] in one word Highlights - Hardest moments - What I learned People who mattered Carry into next year
- New year intentions Note Set direction. Theme for the year I want to feel I will start I will stop Goals 1. 2. 3.
- Birthday reflection Note Another year older. This past year Proud of Next year I want
Journal prompts
Questions to write about.
- What made you smile today? Note Small joys. What made me smile today?
- Letter to younger self Note Advice back in time. Dear [Age]-year-old me,
- What am I avoiding? Note Face it. What am I avoiding, and why? The smallest next step
- Perfect ordinary day Note Design your day. My perfect ordinary day
- What drains and fills me Note Energy audit. Drains me - Fills me up -
- Proudest moment Note Remember a win. A moment I am proud of What it says about me
- If I could not fail Note Big dreams. If I knew I could not fail, I would...
- What I need to hear Note Self-compassion. What I need to hear right now
- People I admire Note Role models. Who I admire and why 1. 2. 3. What I can borrow from them
- What does success mean? Note Define it. Success, to me, means
- Things I have learned Note Life lessons. Ten things I have learned 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.
- A fear I have Note Look at it. A fear I have Where it comes from What is actually likely
- Where do I feel stuck? Note Get unstuck. Where I feel stuck What would unstick me
- Things that are going right Note Balance the negative. Things going right, big and small -
- My ideal self Note Future self. Who I want to become One habit that person has
- Unsent letter Note Say what you cannot. Dear [Name],
- What would I tell a friend? Note Outside view. The problem What I would tell a friend in my place
- Moments I felt alive Note Peak moments. Moments I felt most alive - What they have in common
- What I want more of Note Wants. More of - Less of -
- Today's lesson Note Daily learning. One thing today taught me
Therapy and wellbeing notes
Private notes for mental health.
- Thought record Note CBT-style record. Situation: Automatic thought: Feeling (0-100): Evidence for: Evidence against: Balanced thought: Feeling now:
- Therapy session prep Note Before a session. What I want to talk about Since last session Questions
- Therapy session notes Note After a session. Key insights Homework - [ ] How I feel
- Self-care plan Note What helps. When I feel low, I can - People to reach out to - Things to avoid -
- Trigger log Note Notice patterns. | Date | Trigger | Feeling | Response | | | | | | | [today] | | | |
- Boundaries list Note My boundaries. Boundaries I am setting 1. How I will say them
- Wins jar Note Collect small wins. - [today]:
Self-discovery prompts
Questions about self-discovery.
- What do I want more of in my life right now Note Journal prompt. What do I want more of in my life right now?
- When do I feel most like myself Note Journal prompt. When do I feel most like myself?
- What would I do with a free year Note Journal prompt. What would I do with a free year?
- What am I pretending not to know Note Journal prompt. What am I pretending not to know?
- Which of my habits would my future self thank me for Note Journal prompt. Which of my habits would my future self thank me for?
- What does a good day look like for me Note Journal prompt. What does a good day look like for me?
- What story do I tell myself about money Note Journal prompt. What story do I tell myself about money?
- What are three words I would like people to use about me Note Journal prompt. What are three words I would like people to use about me?
- What have I outgrown Note Journal prompt. What have I outgrown?
- What do I need to forgive myself for Note Journal prompt. What do I need to forgive myself for?
- Who am I when nobody is watching Note Journal prompt. Who am I when nobody is watching?
- What do I believe that most people do not Note Journal prompt. What do I believe that most people do not?
- What would I try if I were not afraid of looking silly Note Journal prompt. What would I try if I were not afraid of looking silly?
- What gives me energy that I have stopped doing Note Journal prompt. What gives me energy that I have stopped doing?
- What is something I have changed my mind about Note Journal prompt. What is something I have changed my mind about?
Gratitude prompts
Questions about gratitude.
- Who made my life easier this week, and how Note Journal prompt. Who made my life easier this week, and how?
- What small comfort am I grateful for today Note Journal prompt. What small comfort am I grateful for today?
- What is something I own that I truly appreciate Note Journal prompt. What is something I own that I truly appreciate?
- What ability do I take for granted Note Journal prompt. What ability do I take for granted?
- What difficult experience am I now grateful for Note Journal prompt. What difficult experience am I now grateful for?
- Which place makes me feel at peace Note Journal prompt. Which place makes me feel at peace?
- What is a skill someone taught me Note Journal prompt. What is a skill someone taught me?
- What went better than I expected today Note Journal prompt. What went better than I expected today?
- Which friend am I grateful for, and why Note Journal prompt. Which friend am I grateful for, and why?
- What in nature caught my attention this week Note Journal prompt. What in nature caught my attention this week?
Relationships prompts
Questions about relationships.
- Who do I want to be closer to, and what is one step Note Journal prompt. Who do I want to be closer to, and what is one step?
- What does love look like in my daily life Note Journal prompt. What does love look like in my daily life?
- Which conversation have I been putting off Note Journal prompt. Which conversation have I been putting off?
- Who drains me, and what boundary would help Note Journal prompt. Who drains me, and what boundary would help?
- What do I appreciate most about my partner or closest friend Note Journal prompt. What do I appreciate most about my partner or closest friend?
- How do I like to be supported when I am struggling Note Journal prompt. How do I like to be supported when I am struggling?
- What did my family teach me that I want to keep Note Journal prompt. What did my family teach me that I want to keep?
- What did my family teach me that I want to unlearn Note Journal prompt. What did my family teach me that I want to unlearn?
- Who have I lost touch with that I miss Note Journal prompt. Who have I lost touch with that I miss?
- How can I show up better for someone this week Note Journal prompt. How can I show up better for someone this week?
Work and purpose prompts
Questions about work and purpose.
- What part of my work makes time disappear Note Journal prompt. What part of my work makes time disappear?
- What would I work on if money did not matter Note Journal prompt. What would I work on if money did not matter?
- What am I proud of in my work this month Note Journal prompt. What am I proud of in my work this month?
- Which task do I dread, and why Note Journal prompt. Which task do I dread, and why?
- What skill do I want to be known for in five years Note Journal prompt. What skill do I want to be known for in five years?
- What does meaningful work mean to me Note Journal prompt. What does meaningful work mean to me?
- If I left my job tomorrow, what would I miss Note Journal prompt. If I left my job tomorrow, what would I miss?
- What is one thing I would change about how I work Note Journal prompt. What is one thing I would change about how I work?
- Who at work do I learn the most from Note Journal prompt. Who at work do I learn the most from?
- What problem in the world do I care about most Note Journal prompt. What problem in the world do I care about most?
Growth and resilience prompts
Questions about growth and resilience.
- What challenge taught me the most Note Journal prompt. What challenge taught me the most?
- What am I learning right now Note Journal prompt. What am I learning right now?
- When did I last step out of my comfort zone Note Journal prompt. When did I last step out of my comfort zone?
- How have I grown in the past year Note Journal prompt. How have I grown in the past year?
- What would I tell myself on my worst day Note Journal prompt. What would I tell myself on my worst day?
- What helps me recover after a setback Note Journal prompt. What helps me recover after a setback?
- Where am I being too hard on myself Note Journal prompt. Where am I being too hard on myself?
- What is a mistake I am glad I made Note Journal prompt. What is a mistake I am glad I made?
- What does courage look like for me this week Note Journal prompt. What does courage look like for me this week?
- What habit is holding me back Note Journal prompt. What habit is holding me back?
Mindfulness and calm prompts
Questions about mindfulness and calm.
- What can I hear, see and feel right now Note Journal prompt. What can I hear, see and feel right now?
- What am I carrying that I can put down today Note Journal prompt. What am I carrying that I can put down today?
- Where in my body do I feel stress Note Journal prompt. Where in my body do I feel stress?
- What does rest mean to me Note Journal prompt. What does rest mean to me?
- What would slowing down look like tomorrow Note Journal prompt. What would slowing down look like tomorrow?
- What is one thing I can let be as it is Note Journal prompt. What is one thing I can let be as it is?
- What made me feel calm today Note Journal prompt. What made me feel calm today?
- How do I want to feel this evening Note Journal prompt. How do I want to feel this evening?
- What is enough, right now Note Journal prompt. What is enough, right now?
- What thought keeps returning today Note Journal prompt. What thought keeps returning today?
Creativity and play prompts
Questions about creativity and play.
- What did I love doing as a child Note Journal prompt. What did I love doing as a child?
- What would I make if nobody saw it Note Journal prompt. What would I make if nobody saw it?
- What idea excites me right now Note Journal prompt. What idea excites me right now?
- Describe a perfect afternoon of play Note Journal prompt. Describe a perfect afternoon of play.
- What is the most beautiful thing I saw this week Note Journal prompt. What is the most beautiful thing I saw this week?
- If my life were a book, what is this chapter called Note Journal prompt. If my life were a book, what is this chapter called?
- What would I build with unlimited materials Note Journal prompt. What would I build with unlimited materials?
- What song describes my mood today, and why Note Journal prompt. What song describes my mood today, and why?
- What hobby would I like to try Note Journal prompt. What hobby would I like to try?
- What made me laugh recently Note Journal prompt. What made me laugh recently?
Money mindset prompts
Questions about money mindset.
- What did my parents teach me about money Note Journal prompt. What did my parents teach me about money?
- What would financial freedom look like for me Note Journal prompt. What would financial freedom look like for me?
- What purchase brought me real joy this year Note Journal prompt. What purchase brought me real joy this year?
- What am I spending on out of habit Note Journal prompt. What am I spending on out of habit?
- What am I saving for, and why does it matter Note Journal prompt. What am I saving for, and why does it matter?
Health and body prompts
Questions about health and body.
- How does my body feel today Note Journal prompt. How does my body feel today?
- What does rest look like for me this week Note Journal prompt. What does rest look like for me this week?
- What is one healthy habit I am proud of Note Journal prompt. What is one healthy habit I am proud of?
- What food makes me feel good Note Journal prompt. What food makes me feel good?
- How did I move my body today Note Journal prompt. How did I move my body today?
Career reflection prompts
Questions about career reflection.
- What work am I proudest of this year Note Journal prompt. What work am I proudest of this year?
- What would I like to be known for Note Journal prompt. What would I like to be known for?
- What skills do I want to grow next Note Journal prompt. What skills do I want to grow next?
- What is draining me at work Note Journal prompt. What is draining me at work?
- Who do I want to learn from Note Journal prompt. Who do I want to learn from?
Parenting reflection prompts
Questions about parenting reflection.
- What moment with my child made me smile today Note Journal prompt. What moment with my child made me smile today?
- What do I want my kids to remember about their childhood Note Journal prompt. What do I want my kids to remember about their childhood?
- Where am I being too hard on myself as a parent Note Journal prompt. Where am I being too hard on myself as a parent?
- What is one tradition I want to start Note Journal prompt. What is one tradition I want to start?
- What did I learn from my child this week Note Journal prompt. What did I learn from my child this week?
End of year prompts
Questions about end of year.
- What was my biggest win this year Note Journal prompt. What was my biggest win this year?
- What was the hardest thing I got through Note Journal prompt. What was the hardest thing I got through?
- Who showed up for me Note Journal prompt. Who showed up for me?
- What do I want to leave behind Note Journal prompt. What do I want to leave behind?
- What word do I want for next year Note Journal prompt. What word do I want for next year?
Seasonal prompts
Questions about seasonal.
- What do I want to enjoy this season Note Journal prompt. What do I want to enjoy this season?
- What is ending, and what is beginning Note Journal prompt. What is ending, and what is beginning?
- What small ritual would make this season special Note Journal prompt. What small ritual would make this season special?
- What am I ready to let go of Note Journal prompt. What am I ready to let go of?
- What am I looking forward to Note Journal prompt. What am I looking forward to?
Stoic reflection prompts
Evening questions in the Stoic spirit.
- What is within my control today, and what is not Note Journal prompt. What is within my control today, and what is not?
- What would I do today if I were at my best Note Journal prompt. What would I do today if I were at my best?
- What am I anxious about that may never happen Note Journal prompt. What am I anxious about that may never happen?
- How did I respond to a setback today Note Journal prompt. How did I respond to a setback today?
- What did I learn from someone I disagree with Note Journal prompt. What did I learn from someone I disagree with?
- What would I regret not doing if today were my last Note Journal prompt. What would I regret not doing if today were my last?
- Where did I act from fear rather than values Note Journal prompt. Where did I act from fear rather than values?
- What small kindness can I do tomorrow Note Journal prompt. What small kindness can I do tomorrow?
- What did I spend time on that did not matter Note Journal prompt. What did I spend time on that did not matter?
- Who deserves my thanks today Note Journal prompt. Who deserves my thanks today?
- What would the wisest person I know do in my situation Note Journal prompt. What would the wisest person I know do in my situation?
- What discomfort am I avoiding that would help me grow Note Journal prompt. What discomfort am I avoiding that would help me grow?
- How can I make tomorrow simpler Note Journal prompt. How can I make tomorrow simpler?
- What is one thing I can let go of tonight Note Journal prompt. What is one thing I can let go of tonight?
- What am I taking for granted Note Journal prompt. What am I taking for granted?
Clear your head
Short practices for busy minds.
- Brain dump Note Clear your head. Everything on my mind - What can I act on today? - What can wait? -
- Worry time Note Contain worries. Worries - In my control Not in my control One small step
- Win of the day Note One win. Today's win: Why it mattered:
- Energy audit Note What gives and drains. | Activity | Energy + or - | | | | | | | Do more of Do less of
- Letter to future me Note Time capsule. Dear me in [in 365 days], Love, Me