When you want to check in with yourself, a specific question can be easier to answer than “How am I?” These ten prompts give you different starting points. Choose one, write a few sentences, and skip anything you do not want to explore.
1. What is one thing I appreciated today?
It can be ordinary: a warm meal, a message, or a few quiet minutes. Describe what you noticed without trying to make the whole day sound positive.
2. What feeling has stayed with me?
Name it in your own words. Write what was happening when you noticed it and whether it changed during the day.
3. What would I say to a friend in my situation?
Write the words you would offer someone you care about. Consider whether any of them are words you would like to hear yourself.
4. What are two different thoughts I am having about this?
Give each thought a little space on the page. You do not have to settle the disagreement or decide which one is right.
5. What am I not ready to say out loud?
If you want to, write an unsent note. You can keep it, delete it, or leave the prompt unanswered. Writing it does not create an obligation to send it.
6. What do I need more or less of this week?
Think about your time, rest, company, and commitments. Choose one small adjustment you would like to consider.
7. What would a manageable next step look like?
Choose something specific and within reach. It might be asking a question, setting aside time, or postponing a decision until you have more information.
8. What am I assuming?
Separate what you know from what you are guessing. Is there another explanation, or something you could ask rather than assume?
9. What can I notice around me right now?
Describe a sound, a color, a texture, or the light in the room. You can keep the entry entirely about what you observe.
10. What is a kind, believable sentence I can leave myself?
Use words that feel honest. For example: “I can take one thing at a time.” You do not have to write an affirmation you disagree with.
Use the questions at your own pace
These are writing invitations, not a mental health assessment or treatment. Stop if a question feels unhelpful. If you are concerned about your mental health, NIMH’s guidance on finding support explains when and how to contact a health professional.
For a different starting point, browse the journal-prompt library. To keep a brief record of how a day felt, learn about mood check-ins in memoir.