Morning Journal Prompts

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I’m not sure what your experience has been, but personally I feel like each piece of wellness advice that I’ve encountered lately has muttered something about having a morning routine. I get it - the mornings set the tone for the rest of your day, so it makes sense. Despite my internal disposition as a forever #SleepyGirl, I understand the appeal and necessity of starting the day off bright eyed and bushy tailed. Doesn’t mean that I like it, but you get the point.

More often than not I need a bit more encouragement to get my day started, which often means turning to extra motivators. This has been many things including dancing in the shower, blasting pre-shaved head Britney Spears in my car on the way to a meeting, and buying myself a very large caffeinated beverage, among other things. While my morning routine is not time consuming or intricate, I have made an effort to add a mindfulness component to it.

The journaling prompts that I listed are what I use to get me going in the morning. They can absolutely be written in a journal (duh!), but can also be thought prompts if you are in a hurry and/or not a journaling person. When I first got into journaling I couldn’t find any journal prompts for starting the day that weren’t religious, too spiritual, or too emotional. I wanted something straight-forward (and not crazy time-consuming) that I could come back to regularly. So I created my own! If you aren’t used to practicing mindfulness it can be a little intimidating - I elaborated on the prompts below to get you started.


  • What are you super stoked for today? Look, it doesn’t have to be a trip to Hawaii, but think about something that you have happening today that you can look forward to. It could be having lunch with a coworker that you like, wearing your new favorite shoes, watching your favorite show after work, or a workout class. I have 100% listed “crawling into bed tonight” as the thing that I’m looking forward to. This practice has helped me realize all of the rad things that are going on in my life, even on a day that might seem relatively boring. This is a helpful prompt if you find yourself in a particularly meh season of life.

  • Name one badass thing about yourself. BE NICE TO YOURSELF! I MEAN IT! Start off your day by giving yourself one really epic, unapologetic compliment. It could be my hair looks fucking amazing today or I am smart and I deserve to get a raise! We spend a lot of time beating ourselves up and trying to be more - celebrate something great about you at the beginning of the day to combat all of the pressure you put on yourself.

  • How do you want to feel when you go to bed tonight? When I was rowing in college there would, inevitably, be some point during the race where I would be so exhausted that I just wanted to stop. What always got me through that urge was thinking about how I wanted to feel at the end of the race. Did I want to feel embarrassed and mad at myself when I could have gone on for two more minutes? No. Did I want to finish the race knowing that I tried my absolute hardest, no matter what the results were? Umm, yes. Think about your day like this too. Do you want to feel accomplished? Do you want to feel at peace with your work? Do you want to feel pleasantly exhausted for getting stuff done? Do you want to feel like you set firm boundaries with your coworkers? It’s very easy to go through the motions of work without ever really thinking about what happens before our heads hit the pillow. Put some intention behind your day. I promise it will rock your world like whoa.

  • What is one nice thing you are going to do fo yourself today? Oh, did you think that I was done telling you to be nice to yourself? LOL! Each day plan out one kind thing for yourself. This does not mean getting your nails done daily or going to the spa every single day, although that sounds like heaven. This could mean a multitude of things like - stepping up for yourself in a meeting, buying yourself a nice coffee, walking through your favorite route on the way home from work, putting on a nice face mask in bed, or finding time to read your book instead of scrolling on your phone. Just like you go out of your way to do thoughtful things for your coworkers and loved ones, extend the same courtesy to yourself. Like I’ve said time and time again - it’s really easy to be hard on ourselves. Being kind to yourself is another story. Try it in one small way every day.

  • What is your mantra for today? Your mantra can be anything that you want it to be. It can be a word, a phrase, a song lyric, a quote, a bird call, whatever. Examples of mantras that I have used in the past are fuck bitches get money (not joking), and I am allowed to say no. Your mantra might come to you easily, or it might be something that you need to noodle on for a bit. In general I try to pick a mantra that will push my day forward. If I’m feeling really disheartened, my mantra might be I am capable. If I am about to receive a large check from a client it might be Thank god it’s Friday night and I just got paid - to quote *NSYNC. It’s OK (and normal!) if you forget your mantra. Think of it as something to come back to when you need it.

Do you have morning journal prompts that you love? I am always looking for more inspiration and would love to know the prompts that you use.

Stay rad and journal your heart out,

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Lizzie BraicksComment