Some days you wake up and just feel… off.
You’re not exactly sad, but you’re definitely not okay.
You’re not angry, but there’s tension in your chest. You’re not happy either, but when someone asks what’s wrong, you just say “I’m fine” because, honestly, you don’t even know what’s wrong.
I have a post here on what to do if nothing feels right.
It’s like there’s this heaviness sitting on your chest and you can’t tell if it’s exhaustion, loneliness, burnout, heartbreak, or maybe all of it layered together.
You try to name it.
You try to “figure it out.” But the words won’t come.
That’s where journaling can help.
It’s helped me so much, and that’s why I tell everyone to journal.
I don’t mean the kind of journaling where you try to write a perfect summary of your day.
Not the “dear diary” stuff (unless that’s your thing).
I’m talking about messy, no-pressure, pen-hitting-paper kind of journaling. The kind where you don’t need to make sense—you just need to show up.
And write whatever you feel like.
The following prompts are here for those exact days.
For the in-between feelings. For when your heart is too loud and your mind is too quiet—or maybe it’s the other way around.
Let these prompts hold space for you.
No rules. No structure.
Just honesty. Just softness. Just… you.
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1. “If my body could talk, what would it say right now?”
Sometimes we forget that our body feels things before our brain does.
I started listening to my body recently and I’m not kidding when I say that it genuinely tries to speak to us.
Maybe your shoulders are tight.
Maybe your stomach is fluttery or heavy.
It can be signs of anxiety or fear.
Let your body speak.
Write as if your body had a voice. What would it say? What is it carrying?
Example: “My chest feels tight. I think I’ve been holding my breath all day. My legs feel heavy, like they don’t wanna move. Maybe I’m more tired than I thought.”
I also recommend reading The Body Keeps the Score by Bessel van der Kolk
This book delves into how trauma affects the body and mind, and it’s very insightful. I learned a lot from this book because it also covers different ways to heal.
2. “What do I feel like avoiding right now—and why?”
Sometimes we procrastinate.
It could be our way of saying we don’t want to do a particular task.
Avoidance is a huge emotional clue.
That unread email.
That phone call you keep putting off.
That topic you don’t wanna even think about.
What are you dodging? And what might be hiding underneath it? Yes, it’s heavy, but write about it anyway.
You might realize you’re avoiding a decision because deep down, you already know the answer.
3. “What’s one thing I wish someone would ask me right now?”
If someone could see through you—really see you—what would you want them to ask?
What conversation are you starving for?
This is a question that really helps you see clarity.
Maybe you wish someone would ask, “Are you really okay?” and not take “I’m fine” for an answer.
If you’re not okay, read Braving the Wilderness by Brené Brown
Brown explores the quest for true belonging and the courage to stand alone. It’s a beautiful book.
4. “If I weren’t trying to be ‘strong’ right now, what would I admit?”
We’re all out here pretending.
Smiling through pain.
Cracking jokes when we wanna cry. What would it look like to stop?
Write as if no one’s watching. No pressure to hold it together. Let yourself fall apart safely on the page.
I also recommend reading The Gifts of Imperfection by Brené Brown
My therapist suggested reading books by this author and I think it was a beautiful suggestion.
In this book, Brown encourages embracing our imperfections and letting go of societal expectations. It’s a book that every single perfectionist should read asap.
5. “What am I craving—emotionally?”
Not food.
Not coffee.
Because those are the first things I know a lot of people (including myself) turn to.
But deep emotional cravings.
Are you aching to feel held? Seen? Free? Respected?
You might write: “I’m craving softness. I want someone to hold my hand and not ask questions.”
6. “When was the last time I felt really at peace?”
I know this is not an easy question to answer.
Go back.
Try to remember the last moment—no matter how small—where you felt like you could just breathe.
What was different?
Who were you then?
Who were you surrounded by?
What were you doing?
Answering this question will help you realize what gives you peace.
Sometimes, the memory can remind you that peace is possible again.
If you’re looking for peace, read Wherever You Go, There You Are by Jon Kabat-Zinn
Kabat-Zinn talks about mindfulness meditation to reduce stress and find peace. It’s a book that seems simple but it’s not.
7. “What’s been repeating in my head lately?”
Your inner voice is probably saying something on a loop.
Worry, shame, hope, anger… What is it? And where might it be coming from?
Example: “I keep thinking I’m not doing enough. But I don’t even know what ‘enough’ looks like anymore.”
8. “What am I holding back out of fear of being ‘too much’?”
This one hurts.
But it’s real.
What part of yourself are you shrinking? Are you scared of being dramatic? Sensitive? Needy?
This prompt invites you to stop editing yourself, just for once.
9. “If I had total permission to feel anything right now, what would come up?”
Imagine a space where no one judged you.
Where you could cry, scream, laugh, collapse—and it would all be okay. What would show up first?
This can help you find the feelings you’ve been suppressing without realizing it.
I recommend reading Permission to Feel by Marc Brackett
This author offers a guide to understanding and managing emotions and it’s for anyone who’s always suppressed their emotions.
10. “What am I pretending doesn’t hurt?”
Not every pain is loud.
Some of them are quiet.
Dull.
Lingering. And sometimes we pretend they’re not even there because we don’t have the energy to face them.
This is your safe space to stop pretending.
This particular book really helped me. It’s OK That You’re Not OK by Megan Devine
Devine helps you understand that sometimes it’s okay to not be a 100% functioning adult. It’s a book that helps you understand you’re not alone and it gives you hope.
11. “What would I write in a letter I’ll never send?”
To your ex.
Your mom.
Your younger self.
That friend who disappeared.
Write it all. Don’t censor it.
This exercise helped me let go of a friend that left my life suddenly without warning. It was very therapeutic.
You don’t have to send it. But writing it might help you breathe again.
12. “What’s something I’ve been waiting for that I haven’t let myself grieve?”
Unmet hopes can weigh heavy.
The job that didn’t work out.
The relationship that almost was.
The version of life you thought you’d have by now.
More often than not, we use life’s business to ignore how we feel and force ourselves to move on.
But that grief is buried deep down and we never really sat with those feelings.
So, write about it. Grieve the thing that didn’t get to exist.
13. “What’s something I’m scared to admit I need right now?”
Need is not weakness.
What support, clarity, or rest are you yearning for?
It could be as simple as: “I need a break. I need someone to check on me. I need to stop pretending I’m fine.”
14. “If I had to name this phase of my life like a chapter in a book, what would I call it?”
This one makes it feel poetic. Beautiful, even in the mess.
Examples: “The Quiet Becoming.” “The Season of Fog.” “The Year I Learned to Let Go.”
15. “What’s the version of me I’m trying to become—and what’s in my way?”
Let yourself dream a little.
Who are you becoming?
What’s blocking you?
Where can you start clearing the path?
Maybe I’m soft but strong. Tired but honest. Still trying. Still here.
16. “What’s something small I can do today that would feel kind to myself?”
This isn’t about fixing your whole life.
Just one kind thing.
A nap.
A walk.
Deleting an app.
Making your favorite breakfast.
Sometimes, I just sit on my balcony and do nothing. It helps me breathe and take a pause.
*What’s one small way to tell yourself: “I see you.”
17. “What would I say to the version of me who’s hurting right now?”
Talk to yourself like someone you actually love.
Like someone you’d never want to see hurt.
This can become the most healing prompt of all.
Final Thoughts
If you made it to the end of this list, maybe you’re still not 100% sure what you’re feeling.
And that’s okay.
Feelings don’t always come with labels.
Sometimes they just sit with you quietly until you’re ready to name them.
These prompts aren’t meant to fix you—they’re here to find you.
To hold you while you figure it out. To remind you that being confused doesn’t make you broken. It just makes you human.
Let the page hold what your mouth can’t say yet.
You don’t have to make sense right now.
You just have to start.
