20 Journal Prompts for a Brain Dump

Have you ever felt like your mind is just too full? Like you're juggling so many thoughts 
and tasks that you're afraid you'll drop one? A brain dump is a perfect solution for this 
mental clutter. It's a way to let all those swirling thoughts out onto paper. To get you 
started, here are 20 journal prompts perfect for a brain dump:


1. What's Been on My Mind Lately?

Just let it all out. From small worries to big projects, write down anything that's been 
occupying your thoughts.


2. What Are My Current Stressors?

List everything that's causing you stress right now. Identifying your stressors is the first 
step in managing them.


3. What Tasks Are On My To-Do List?

Write down everything you need to do, big and small. You might find that it's not as 
overwhelming as it seems in your head.


4. What Are My Goals for This Week?

Setting short-term goals can keep you focused and motivated. List your goals for the 
week and break them down into manageable steps.


5. What Are Some Solutions for My Problems?

If you're facing challenges, write them down along with potential solutions. This can help 
you approach problems in a more structured way.


6. What Are My Recent Achievements?

Even in the midst of stress and busyness, it's important to acknowledge your 
achievements. Write them down and give yourself a pat on the back.


7. What's My Plan for the Day?

List your tasks for the day. Having a clear plan can reduce stress and improve 
productivity.


8. What Am I Grateful For?

Despite the chaos, there's always something to be grateful for. Writing them down can 
boost your mood and shift your perspective.


9. What Are My Biggest Fears?

Confront your fears by writing them down. This can make them seem less daunting and 
more manageable.


10. What's My Dream Scenario?

Imagine your ideal life. What does it look like? This can help you pinpoint your goals 
and aspirations.


11. How Can I Improve My Current Situation?

Think about your current situation and ways you can improve it. List steps you can take 
toward improvement.


12. What Have I Learned Recently?

Acknowledge any new skills or knowledge you've gained recently. This can boost your 
confidence and remind you of your ability to learn and grow.


13. What Are My Favorite Ways to Relax?

List your favorite relaxation techniques. This can be a go-to list when you need to 
unwind.


14. What Are My Most Important Priorities Right Now?

Identify your top priorities. This can help you focus your energy on what really matters.


15. What Are My Values?

Reflect on your core values. Are your actions in line with these values?


16. What Habits Do I Want to Change?

List any bad habits you want to break and good habits you want to develop.


17. What Does My Perfect Day Look Like?

Visualize your perfect day from start to finish. This can reveal what you truly want in life.


18. How Can I Improve My Relationships?

Consider the important relationships in your life. How can you improve these 
relationships?


19. What Is My Current Health Like?

Assess your physical health. Are there any changes you need to make?


20. How Do I Feel Right Now?

Check in with your emotions. Recognizing your feelings is a crucial part of self-care.
