25 Actually Interesting Journal Prompts for When You Don’t Know What to Write

Between exams, extracurriculars, and maintaining a social life, college can feel like a whirlwind. It’s easy to go through an entire semester or quarter feeling like you can’t catch your breath. Luckily, the holiday break offers a chance to slow down and reflect on everything you’ve experienced over the past few months, and maybe figure out what you want the rest of the year to look like. It’s also a great time to check in with yourself — journaling can be a helpful place to start. 

Whether you’re still processing a particularly challenging course load, looking inward, or setting intentions for the new year, these journal prompts can spark self-reflection. And, no, you don’t need to be a skilled writer to get your thoughts on paper. All you need is a little free time, a place to write, and an open mind. 

Journaling is a simple yet powerful form of self-care that can help you process emotions, reflect on experiences, and become more mindful. Natalie Capano, LMHC, LPC, owner and therapist at Natalie Capano Mental Health Counseling, PLLC, explains that journaling helps close “loops” of negative thinking that tend to form when you feel anxious; it can also help alleviate stress. “Journaling may help you feel more in control of your behaviors, as you might brainstorm potential solutions or develop a new perspective by intentionally engaging with the thought or worry you are writing about,” says Capano. 

Journaling expert Emily Chertow, founder of @journalingclasses on Instagram, also sees journaling as a valuable tool for your mental well-being. More than that, she says, “When we put pen to paper, we’re taking care not just of our brain, but of our heart and spirit, too.” 

There’s no right way to journal. You can write a few sentences about your day, make a gratitude list, or freely jot down whatever comes to mind. You can even use your phone’s notes app or record voice memos if you find that more useful than writing by hand. “Writing for even 60 seconds can be beneficial,” Capano explains, so don’t feel pressured to make it a lengthy daily ritual. “This could look like evaluating how you slept, how you feel about your day, and even rating your current mood.” 

Chertow agrees, encouraging people to let go of perfectionism and self-judgment: “The most powerful part of journaling is that it can be messy.” Allowing yourself to be raw and unedited on the page is what makes journaling feel so freeing. 

If you’re unsure where to start or what to journal about, journal prompts can give your thoughts some direction. Think of them as little conversation starters with yourself that can help you explore everything from your academic goals to your relationships and personal growth. Capano notes that journal prompts can be especially useful if freewriting feels overwhelming or you worry about focusing only on negative experiences. They can also help you explore different perspectives and make space for positive thoughts.

Informed by Capano and Chertow’s expertise, I compiled 25 journal prompts that cover a bit of everything — so choose the ones that speak to you and don’t overthink your answers. Remember, there’s no right or wrong way to journal, so feel free to write as much or as little as you’d like. The important part is allowing yourself to observe and sit with your thoughts and feelings.

1. What’s one thing I’m proud I accomplished so far this school year?
2. What is one memory from the year so far that I will always treasure or hold onto? 
3. What’s one academic goal I’d like to work on next semester/quarter/trimester?
4. What is a non-academic skill, hobby, or interest I want to make more time to explore?
5. What does a healthy work/school-life balance look like for me? How can I work on having a better one next term?
6. How can I improve my self-care routine?
7. What distractions take up too much of my time?
8. What’s something that I have been putting off that I should finally make time for over break? 
9. What qualities do I wish to develop in myself?
10. Next year, I’m going to step outside my comfort zone by _____.
11. Which friendships have had the biggest impact on my college experience so far?
12. What routines and habits help me feel my best? Which of them hold me back?
13. What’s one habit I’d like to start, change, or leave behind before next year?
14. What problem have I been avoiding that I need to confront?
15. How has my relationship with my family changed since going to college?
16. How do I define success outside of grades and academic achievements?
17. When do I feel most like myself?
18. What boundaries do I need to work on setting with others? What boundaries do I need to set for myself?
19. What does rest actually look and feel like for me?
20. What am I looking forward to in the new year?
21. What do I need to forgive myself for?
22. What do I need to let go of to embrace new opportunities, connections, and experiences?
23. Where in my life do I feel stuck? 
24. What brought me joy, lit me up, and made me curious when I was younger? How can I incorporate more of it into my life?
25. Is there a fear, self-limiting belief, or relationship I’ve outgrown that keeps me from moving forward?

Ready to put pen to paper? If you don’t already have one, pick up a notebook you like so much that you can’t help but feel inspired to pick a journal prompt and write in it.