10 Journal Prompts for People Who Don’t Know What to Write (But Are Kinda Spiraling)
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Let’s be honest: journaling sounds like a great idea until you actually open your journal and realize you have nothing to say except "I'm tired and everything is weird."
If your brain is doing cartwheels and your inner monologue sounds like a raccoon tearing through a recycling bin at 2AM, you’re not alone. You don’t need to be a wellness guru or a productivity machine to put pen to paper. Sometimes, you just need a journal that looks good on your desk and a prompt that doesn’t feel like emotional homework.
This guide is for the overthinkers, the emotionally constipated, and the "I bought a journal because I liked the cover" crew. Here are 10 journal prompts for mental health clarity, chaotic brain dumps, or just pretending you have your life together.
Explore our chaotic, cozy, and emotionally supportive journals
1. “What would I do today if I wasn’t feeling this way?”
Instead of trying to change your mood, start by imagining what life could look like today if the brain fog lifted. This prompt is a subtle way to shift perspective without pretending everything’s okay. Bonus: It can gently motivate you into action (or at least into pants).
2. “What’s one thing that didn’t suck this week?”
Gratitude is great, but when you’re spiraling, "gratitude" can feel like a big ask. So let’s lower the bar. Write about the coffee that hit just right. The meme that made you laugh. The dog that looked like a potato. This is journaling for mental health, not a motivational seminar.
Not feeling grateful? Try journals that match your "mentally checked out" vibe
3. “What would I tell my best friend if they felt like this?”
Spoiler alert: You’re usually kinder to your friends than you are to yourself. Flip the script and talk to yourself like you’re not your worst enemy. You’d never tell your BFF they’re a failure for missing laundry day. So don’t do it to yourself.
4. “What’s making me anxious that I can control, and what can I not?”
This is a grounding prompt disguised as an emotional audit. You get to make a list (yay, structure!) and then draw a line between the chaos you can affect and the chaos you just have to ride out.
Beginner journaling tip: Use bullet points or draw a doodle of yourself handing your anxiety to the universe in a tote bag labeled “Not My Problem.”
5. “If today had a title, what would it be?”
This is your chance to get a little weird. Go dramatic. Go literal. Go sitcom-style.
Examples:
- "Coffee, Crumbs & Crying in the Breakroom"
- "A Triumph in Sweatpants"
- "Still Alive: The Musical"
Let your brain play. Even the act of naming your day can shift how you feel about it.
Need title inspo? Check out our journals designed for chaos.
6. “What’s something I need to say but haven’t?”
It can be to a person. A situation. Yourself. Your boss. That weird dream you had about being chased by ducks.
Journaling is a safe place to say the unsaid, especially if you’re not ready to share it out loud. Don’t worry about grammar. Don’t worry about sounding reasonable. Rage-type if you must.
7. “Describe the exact moment things started to feel off.”
This isn’t about diagnosing your entire mental health history. This is about looking back to the point where your vibes went sideways.
Maybe it was the passive-aggressive email. Maybe it was the third iced coffee. Maybe it was Mercury in retrograde. Writing it out gives you context—and maybe even closure.
8. “What does my inner gremlin sound like?”
Give your intrusive thoughts a name and a ridiculous voice. Maybe your inner critic is a snarky grandma. Maybe it’s a squirrel in a business suit. Maybe it’s a lizard named Keith.
This is more than just silly. It helps you recognize self-sabotaging thoughts as separate from your core self.
9. “If someone else read this entry, what would I want them to understand about me?”
This one gets deep, but it’s cathartic. It puts your thoughts into the shape of a story and reminds you that your struggles make sense. It’s also a soft reminder that you deserve the same understanding you extend to others.
Beginner journaling tip: If this feels intimidating, start with just one sentence. Or a list of things you wish people knew. Or draw a potato with a crown and say, “This is me. I’m trying.”
10. “What do I not want to forget about today?”
Not all spirals are catastrophic. Sometimes, they’re just confusing. On days when everything feels like a blur, use this prompt to anchor yourself. Think: a funny interaction, a random good thought, or just the fact that you kept going.
This is the essence of what to write in a journal when you’re unsure: tiny, true things that remind you of who you are.
Journaling Tips for Beginners Who Are Just Here for the Vibes
- Start short: One sentence is enough. Journaling isn’t graded.
- Don’t edit yourself: This is not your memoir. It’s brain mush on paper.
- Write how you talk: If your voice is chaos and memes, so be it.
- Date your entries: Future You will want to know what Past You was spiraling about.
- Pick a journal that makes you laugh: Because sometimes your brain needs humor more than structure.
Find your journaling soulmate in our full collection of funny + unhinged journals.
FAQ: Unhinged But Helpful
Q: What if I hate writing about feelings?
A: Cool. Don’t. Write about coffee. Write about socks. Write about how you’re not writing. You’re still journaling.
Q: What journal should I get if I’m overwhelmed by choices?
A: Go for the one that makes you laugh out loud or mutter "mood." Start with the Overthinking in Cursive or Grocery Lists & Revenge Plots.
Q: How often should I journal?
A: As often as you need to get the raccoon brain to chill. Could be daily. Could be monthly. Could be five chaotic pages once a week.
Q: Is this actually helpful for mental health or just trendy?
A: Both. Studies show journaling can improve mood and emotional clarity. And if a sarcastic cover makes it more likely you'll stick with it? Even better.
Final Thought Dump
You don’t need a curated Pinterest-worthy planner or a five-step gratitude spread to journal. You just need a pen, a journal that doesn’t judge you, and a willingness to show up messy.
Whether you’re spiral-writing at 2AM or making lists of things that mildly annoy you, it still counts. Journaling is about processing life—one unfiltered brain-dump at a time.
So grab a journal. Pick a prompt. Let the chaos spill.
Need More Inspiration?
Because healing is real. But being hilarious about it? That's the Dual Threads way.