Journal Prompts

Before Starting the Challenge

What do you hope to learn from this challenge?
How often have you been getting stressed lately?
What are the primary causes of your stress?
What unhealthy coping skills do you have for stress?
Do you experience a lot of anxiety?
How have you been spending your time?
What are you looking forward to?

Day 1 – Journal About Your Stress

What is your current stress on a scale of 1-10?
What were your first signs of stress?
How have you been coping with stress?

Day 2 – Try Breathing Exercises

Have you ever tried breathing exercises before?
How are you feeling today?
What are you looking forward to in this challenge?

Day 3 – List Your Most Important Tasks

When do you get the most work done?
What tasks are currently top priority for you?
What is one thing you really want to get done?

Day 4 – Take a Walk

Where is your favorite place to walk?
What are your best stress-relieving activities?
How do you feel after getting physical exercise?

Day 5 – Do Nothing

How often do you allow yourself to do nothing?
What are some of your favorite ways to relax?
If you had a free afternoon, how would you spend it?

Day 6 – Purge and Organize

What area of your home gets the most cluttered?
List all the areas of your home you want to organize.
What area would you tackle first?

Day 7 – Get Out in Nature

How often do you get outside?
What do you love about being in nature?
What areas do you love to explore?

Day 8 – Practice Positive Self-Talk

What is your favorite thing about yourself?
List your best personality traits.
List your best physical features.

Day 9 – Do Some Light Reading

What genres of books do you love the most?
What is a reading genre you would love to explore more?
List your top 10 favorite books.

Day 10 – Limit Your Screen Time

How often do you use your phone?
When do you notice you use screens too much?
List activities that don’t use screens at all.

Day 11 – Try a Brain Dump

What is on your mind right now?
What is giving you feelings of worry or fear?
What are you excited about?

Day 12 – Make Yourself a Healthy Meal

What are your favorite healthy meals?
Do you enjoy cooking?
What are you really good at cooking?

Day 13 – Distract Your Mind With Something Fun

List your favorite fun activities.
Do you prefer spending time indoors or outdoors?
What helps distract your mind the most?

Day 14 – Use Affirmations

List 5 affirmations about your life.
List 5 affirmations about finding love.
List 5 affirmations about your self-concept.

Day 15 – Meditate

What is your experience with meditation?
What is a challenging part of meditation?
How do you feel about adding meditation to your routine?

Day 16 – Do Something Creative

What creative activities do you want to explore?
How artistic of a person are you?
What creative activities do you excel at?

Day 17 – Complete a Digital Detox

How often do you use social media?
Does social media cause you stress?
What would you do if you didn’t have social media?

Day 18 – Call a Friend

List friends you could call up at any time.
Which of your friends always offer unconditional support?
Who would you call in a stressful situation?

Day 19 – Finish Something You Have Been Putting Off

List everything you have been putting off lately.
What are the top 3 things you want to get done?
Which task do you want done first?

Day 20 – Write a Gratitude List

What are you most grateful for in your home?
Who are you most grateful for in your life?
How often do you experience feelings of gratitude?

Day 21 – Self-Reflect

What are your most important morals and values?
How often do you experience stress?
What emotions do you want to explore more?

After Completing the Challenge

What did you learn from this challenge?
What activities will you continue doing?
What do you feel was missing from your routine?
How will your daily habits change?
What do you think is contributing to your stress?
What are you proud of yourself for?
Are you satisfied with taking the challenge?



