14 Journal Prompts to Start Your Day with a Smile
Updated: Jan 30
Journal prompts to add happiness and good vibes to your morning.
Imagine this: your alarm goes off. Ugh. You want to pull the covers over your head and go back to sleep.
But you don’t. You have things to do. And those things won’t get done if you don’t get up.
You think about the day ahead. So much to do. Sigh.
Maybe it’s not going to be a terrible day (probably), but it’s not going to be a great day either.
But with more of this and lots of that, you’re not looking forward to it.
It's probably going to be another ho-hum, blah, let’s just get through it kind of day.
You take a sip of coffee. Sigh again. 😐
Instead of that scenario, let's choose one that starts your day with a smile.
These journal prompts are a good way to start.
Drop Some Happiness on Your Morning
So how can you drop some happiness on that kind of morning? Write.
No, not the boring writing exercises you did in English class.
Writing that helps bring back forgotten memories, thoughts, and feelings that make you happy.
This writing technique is called journaling, and there’s a lot of science to show that it improves SAD – stress, anxiety, and depression.
Writing down your answers to the 14 journal prompts below starts an uplifting conversation with yourself about happiness. It’s an awesome and uplifting way to begin the day.
How to Journal (It's easy.)
It’s easy to journal. Anyone can do it.
Here are four simple guidelines to help you get the most out of your journaling time:
1. Keep the session short. Give yourself 15-20 minutes to write down your thoughts. It’s easier when it’s quiet, and you have uninterrupted time to write.
2. Write for you, not them. You’re writing for your own benefit, so be honest with yourself. There are no right or wrong answers here and no reason to worry about what someone else would think about your writing.
3. Don’t worry about how you write, just write. This isn’t an English class, so say what you want to say the way you want to say it. Free your mind and just go with it.
4. Write on paper, not on screen. Many people find that there’s something more satisfying about writing by hand than typing on a screen. For thoughts on the pros and cons of each approach, this article on journaling compares both techniques.
5. Complete as many or as few of the prompts as you like. There’s no magic number here. You can complete all the prompts, or a few, or just one. The choice is up to you.
When you’re done, you can keep your journal page or throw it away. If you think you might want to look back at your writing at some point in the future, consider keeping it. If not, consider throwing it away.
When you’re done, you can keep your journal page or throw it away.
If you think you might want to look back at your writing at some point in the future, consider keeping it. If not, consider throwing it away.
Again, there are no right or wrong choices here. Do what seems right for you.
Journal Prompts to Start Your Day with a Smile
As promised, here are 14 writing prompts to lift your spirits on ho-hum days:
1. What’s your happiest memory?
2. What does happiness feel like?
3. What does happiness sound like?
4. Who is someone that makes you happy?
5. What are you most proud of doing and why?
6. What was your favorite thing to do as a kid?
7. What is your favorite outdoor activity and why?
8. What are three things you’re grateful for right now?
9. What’s something about you that makes you happy?
10. What songs would you include on a happiness playlist?
11. What is something you would enjoy learning more about?
12. What is your favorite season of the year and what do you like about it?
13. What is one thing you can do for yourself today that will make you happy?
14. What is one thing you can do for someone else today that will make them happy?
Download a free pdf list of these prompts. No email required. Print, then write your answers directly on the page.
Bringing happy memories and uplifting thoughts back to the forefront of your mind can help you feel better and approach the day with a more positive attitude.
Next: You might enjoy reading 5 Things to do Tonight to Have a Better Day Tomorrow.