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50 One-Minute Journal Prompts

Writing is a powerful way to express ourselves. It’s a powerful way to reconnect to our thoughts, feelings, needs, and wishes. It’s a powerful way to know who we are.

But many of us don’t journal because we think it takes a lot of time. And time is something, we assume, we don’t have.

Yet, I think it’s safe to say that all of us can carve out 1-minute—especially when that 1 minute is spent on something that honors and replenishes and nurtures us.

Below, you’ll find a variety of 1-minute prompts to help you take compassionate care of yourself.

  1. I am feeling…
  2. Today was tough because …
  3. I’m currently loving …
  4. I never want to forget this moment from today …
  5. The funniest thing that happened …
  6. Color an entire page with a crayon that best represents how you feel.
  7. What did you learn about yourself today?
  8. What made you smile?
  9. Today, I’m in awe of …
  10. Close your eyes, and take a deep breath. What’s the first thought that pops up?
  11. Tell yourself one truth.
  12. Doodle what’s on your mind.
  13. What are you currently grieving?
  14. Jot down your favorite scent, sight, sound, and taste from today.
  15. Write what you need to hear.
  16. Tomorrow, I want to say no to …
  17. Tomorrow, I want to say yes to …
  18. I’d like my weekend to look like …
  19. When I feel this way another time, I want to remember …
  20. What book has shaped your life?
  21. What’s one thing that would make your life easier? How can you give that to yourself?
  22. I am grateful that I am …
  23. I am yearning for …
  24. My favorite words to hear are …
  25. This inspires me …
  26. I miss doing …, and I’d like to add it to my days this week.
  27. For me, a healthy relationship with food looks like …
  28. For me, a healthy relationship with my body looks like …
  29. For me, a healthy relationship with myself looks like …
  30. Tonight, I forgive myself for …
  31. But I can’t forgive myself for …
  32. What are you really afraid of?
  33. Set your timer for 30 seconds, and dance. For the last 30 seconds, jot down a few words about how moving your body in this way made you feel.
  34. What do you want to learn?
  35. Reflect on a boundary you can set that will make a significant positive difference for you.
  36. What foods do you want to eat more of?
  37. What adventures would you like to savor this summer?
  38. What do you want to create?
  39. My favorite thing I’ve ever made is …
  40. What does your soul ache for? Really ache for?
  41. What if you viewed today as simply a chapter, or just a page, in your story?
  42. What I  need right now …
  43. Have you been trying to numb your emotions, yourself lately? With watching TV, scrolling social media, staying busy, drinking?
  44. How can you care for yourself tomorrow? This week?
  45. Write about your most important value, and how you can live it right now.
  46. What’s one (untrue, unhelpful, unsupportive) story you’re telling yourself?
  47. Jot down a few things you paid attention to today. What do you really want to pay attention to?
  48. I can do this hard thing …
  49. I need to surrender to
  50. My worth is not defined by …

Buy yourself a notebook, and jot down a favorite prompt on each page. Then set a timer for 1 minute, and respond. If you have more time (such as just 5 minutes), you can even make it into a mini ritual. Light your yummiest smelling candle, or turn on a diffuser with your favorite calming essential oil. Put on a slow, soothing song. And turn to your notebook.

It is where you’ll find yourself.

Photo by Plush Design Studio on Unsplash

50 One-Minute Journal Prompts


Margarita Tartakovsky, MS

Margarita is an associate editor at PsychCentral.com. She writes about everything from taking compassionate care of yourself at any weight, shape, and size, to coping healthfully with difficult emotions. Her goal is to give readers practical, empowering tips to better their lives, and to remind you that whatever you're struggling with, you're never, ever alone.


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APA Reference
Tartakovsky, M. (2019). 50 One-Minute Journal Prompts. Psych Central. Retrieved on November 19, 2019, from https://blogs.psychcentral.com/weightless/2019/06/50-one-minute-journal-prompts/

 

Last updated: 9 Jun 2019
Statement of review: Psych Central does not review the content that appears in our blog network (blogs.psychcentral.com) prior to publication. All opinions expressed herein are exclusively those of the author alone, and do not reflect the views of the editorial staff or management of Psych Central. Published on PsychCentral.com. All rights reserved.