Whether you are reflecting on the day or planning for tomorrow, use these evening journal prompts to get everything out of your head. Brain dump as much as you can and come back to it tomorrow.
Hopefully, by getting everything onto paper, you can rest easier knowing you don’t have to remember it all. Of course, that’s easier said than done!
Use these prompts to reflect on the day, celebrate the highs and take lessons from the lows.
Reflecting on faves
Describe your day. What happened?
How did you feel today?
Do you have a favorite moment of the day?
Have you communicated with any of your favorite people today? How did it go?
What did you do for fun today?
What did you read or hear or see today that you absolutely loved learning about?
Learning new things
Accomplished anything today? (rest is an accomplishment!)
Had any epiphanies recently? Were there any life lessons from the day?
What were the standout news stories of the day?
Did you experience any difficult moments today?
How did you handle those difficult moments?
Are you happy and proud of how you handled yourself?
What would you do differently if it happened again?
Digging deep
Is there anything bothering you now?
Why is it bothering you? What’s the deep-rooted cause behind it?
What small things could you do that’ll help the situation and ease your mind?
Are cognitive distortions a factor here?
Do you think this will bother you a week from now? Or a month? Or a year?
What can you let go of that will help protect your peace?
How can you self care during these difficult moments that would actually be helpful?
Evening journal prompts
On a scale of 1 to 10 where 1 is terrible and 10 is fantastic, how would you rate the day?
What rating do you want tomorrow to be? Manifest it!
Are you looking forward to anything happening tomorrow? Or rest of the week?
Goals & rewards
What upcoming goals are you working on achieving?
How can you make those goals even easier to achieve? Can you ask someone for help? Or delegate? Or hire someone? Or gamify achieving the goals?
Did you celebrate your recent accomplishments? How did you treat yourself?
How do you plan on rewarding yourself when you achieve your upcoming goals?
Who do you love celebrating with?
Self care
Have you given yourself grace, self compassion and forgiveness recently?
If you didn’t have any responsibilities, how would you have spent the day?
Is there anything you can do tomorrow from this list (from #30)?
If the world didn’t have war, hunger, money, capitalism, or oppression and everyone worked together for the greater good of all, how do you think your day would be different?
Did you drink enough water today? Exercised? Got some sunshine?
Describe your self care plan for the rest of the week.
Are you happy with your current evening and morning routines? Is there anything you want to do differently?
Name one thing that you felt grateful for today. (If you can’t think of anything, what’s something you’re grateful for in this room?)
Can you remember anything from the day that made you feel joyful and warm on the inside?
Were you grateful for your body today? How did it show up for you?
Did you do any acts of kindness today? (Kindness to yourself counts!)
Did you feel loved and supported during the day? Who’s responsible?
When last did you show appreciation to your best friend? (substitute for partner, parents, etc)
What can you do to make them feel special and loved?
What made you roll with laughter recently?
What are three things that always make you smile?
Describe your gratitude for the safe, comfortable space you are in right now. Can you release any tension and worries you have and slide into dreamland?
Those are my evening journal prompts to look back on the day and feel inspired for tomorrow and the rest of the week. Practicing gratitude is always a great way to end the day. I hope you can have a wonderful night’s sleep after doing these prompts.
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