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Self-care journal prompts

Self-care has been sold back to us as bath bombs, but mostly it's noticing what you need and giving yourself a bit of it. These prompts are gentle check-ins. If you're struggling with more than a bad week, please talk to someone — your GP, or Samaritans on 116 123, any time.

  1. 1How am I, honestly, right now?
  2. 2What do I need more of this week? Less of?
  3. 3What's draining my energy at the moment?
  4. 4What's something I can say no to?
  5. 5When did I last feel properly rested? What was different?
  6. 6What's a kind thing I could do for myself today that takes five minutes?
  7. 7What would I say to a friend who felt the way I do?
  8. 8Which people leave me feeling better after I've seen them?
  9. 9What's a boundary I'd like to keep better?
  10. 10What does my ideal evening routine look like?
  11. 11What am I carrying that isn't mine to carry?
  12. 12What's something I've been too hard on myself about?
  13. 13What does 'enough' look like today?
  14. 14List five things that reliably make me feel a little better.
  15. 15What do I need to forgive myself for?
  16. 16What's a comfort from childhood that still works?
  17. 17How can I make tomorrow morning a little easier for myself?
  18. 18When do I feel most like myself?
  19. 19What would I do today if I weren't worried about being productive?
  20. 20What's one thing I did well this week?

How to use these

Pick one, set a timer for ten minutes, and write without stopping to correct anything. Don't worry about answering the question exactly — the prompt is only there to get the pen moving. If one doesn't land, skip it. Try the random prompt generator if you can't choose.