25 Journal Prompts for Self-Reflection
The art therapist in me loves a good journal prompt- especially when you can turn it into a visual journal prompt.
Have you ever kept a visual journal? I first heard about the idea back in high school, when my art teacher encouraged us to start keeping a sketchbook filled with our artwork, thoughts, and ideas. It wasn’t long until this became a meditation of sorts for me. I had never been able to keep a journal previously, despite often spending my allowance on beautiful journals to write in. Now I poured myself into my sketchbook at least a few times a week, and I loved to find inspiration in my peers’ artwork, on Tumblr, (Throwback! For my Gen Z folks that was in the days before Pinterest!) or on PostSecret.
There is something about ripping paper, layering media, and covering text with paint that was incredibly cathartic for me, and this was all before I even knew that art therapy existed. Through my internet searches I soon became familiar with the idea of altered books, or art journals created with existing printed books. Artists transform books through varied techniques that may be additive (such as painting, collaging, or printing) or reductive (like carving, folding, or erasing). These processes reinforce or reinvent a book’s original meaning (NMWA, 2026).
Fast forward eleven years and six visual journals later, and I was co-leading an altered book group for women with the theme “Empowerment” that allowed me to share the gift that is visual journaling with women in DC. Never had I had a group become so cohesive and vulnerable in a mere eight weeks as the women in this group. They shared just how incredible it was to re-author their stories through the altered book process. With one prompt each week they launched into re-writing the narratives of their childhood and young adulthood, physically and metaphorically painting over the scripts that others had chosen for them. It was magic, and we ended up meeting another eight weeks later on to explore the theme of “Resilience”.
It may seem like I am waxing poetic, but I truly think that creating journal entries through art is a lifeline for anyone struggling. I find it incredibly freeing that only the artist knows what these pages mean, that there is no way a nosy sibling or any other could interpret the imagery with true accuracy. I find it incredibly wonderful that small mementos and found objects can be saved in this sacred place- my favorite ever little scrap was a piece of curled and tearing wallpaper I saved from a bar in Florence on my first trip out of the country with my best friend.
Are you feeling inspired yet? If you need help finding a place to start, I’ve put together 25 journal prompts I’ve shared with clients to promote grounding and self reflection:
What can I take off my plate today by reprioritizing my to-do list or by delegating to others?
What are things I want to hold on to and let go of from today?
Create an affirmation that will be helpful for you to remember.
What “what if” thought needs to changed to an “even if” thought?
What would help me expand my window of tolerance right now?
What thoughts am I holding in that I feel I cannot say to others?
Describe three things you can see, touch, or smell right now.
Will what’s bothering me today matter in one week? One year? Five years?
What advice would I give a friend who is in my situation?
What am I trying to control that isn't mine to control?
What have I already handled well today, even if it's small?
Is the pressure I'm feeling coming from outside, or from expectations I've set for myself?
What would "good enough" look like here — and is that actually okay?
Have I been this anxious before — and how did that situation turn out?
Journal about a moment when you felt completely at ease.
What would my calmest, wisest self tell me right now?
What is something about your life right now that future-you might look back on fondly?
What made you smile or laugh recently, even just for a moment?
What childhood comfort still brings you a sense of warmth today?
If today had a color, a texture, and a sound — what would they be, and why?
Journal about a moment recently where nothing special happened, but everything felt okay.
What does the sky look like where you are right now — and how does it make you feel?
What is something small you're looking forward to in the coming days or weeks?
What kind of life would you be living if fear played no role in your decisions?
Write a short, loving letter to yourself for a hard day you might have in the future.
Wishing you the best of luck as you start this creative journey! And don’t forget- this is about the process, not the product :)
