72 Journal Prompts for Teens (Pick One by How You Feel Today)

You open the notebook. You pick up the pen. And then nothing. The page is blank, your head is full, and somehow those two things don’t connect.

That’s what these journal prompts for teens are for. Instead of one long list, they’re sorted by how you feel today, so you can skip straight to the section that fits and pick one question. One is enough. You don’t have to answer them in order, and you never have to show anyone.

Why writing it down helps

It isn’t magic, but it does something real. In a 2007 study published in Psychological Science, UCLA psychologist Matthew Lieberman and his team scanned people’s brains while they looked at upsetting pictures. When people put a name to the feeling (“angry,” “scared”), the part of the brain that reacts to threats, the amygdala, calmed down compared with when they didn’t. Naming a feeling seems to take a little of its power away. A journal is a place to do that naming, every day if you want.

Small good things count too. Psychologists Jeffrey Froh, William Sefick and Robert Emmons asked 221 sixth and seventh graders to list five things they were grateful for each day for two weeks. Compared with students who didn’t, they reported feeling more satisfied with their lives. They were also happier with school, and that lasted at least three weeks after the study ended.

So you don’t need to write beautifully. You just need to write something.

Easy journal prompts for teens who don’t know what to write

Start here if the blank page is the problem. These take two minutes.

1. What’s one thing that happened today that I’d forget by next week if I didn’t write it down?
2. Describe your room right now as if you were explaining it to a stranger.
3. What song fits your mood today, and why that one?
4. What did you eat today that you actually enjoyed?
5. Who made you laugh this week?
6. What’s something you’re looking forward to, even if it’s small?
7. Finish this sentence five different ways: “Right now I am…”
8. What’s the last thing you saw online that stuck with you?
9. If today had a weather forecast, what would it be?
10. What’s one thing you did today just because you wanted to?

When today was a lot

For stressful days and the nights your brain won’t switch off.

11. What’s taking up the most space in your head right now?
12. Write down everything you’re worried about. Then circle the ones you can do something about this week.
13. What would you say to a friend who had the exact day you just had?
14. What’s one thing you can let go of until tomorrow?
15. When did you feel most tense today? Where did you feel it in your body?
16. What’s one small thing that would make tomorrow easier?
17. Who could you ask for help with this, if you wanted to?
18. What did you handle today that you didn’t think you could?
19. If this feeling had a name, what would you call it?
20. What do you need tonight: rest, distraction, company or quiet?

When you’re comparing yourself to everyone

For the days scrolling makes you feel like everyone else has it figured out.

21. Who did you compare yourself to today? What did you actually see of their life, and what didn’t you see?
22. What’s something you’re good at that never shows up in a photo?
23. Write about a time you were proud of yourself and nobody else noticed.
24. What would change if you stopped trying to impress one particular person?
25. List five things your body let you do this week. No comments about how it looks.
26. What’s a compliment you’ve received that you secretly believe?
27. If you unfollowed one account tomorrow, which would it be, and how might you feel?
28. What does “enough” look like for you, in your own words?

When friendships feel complicated

Friendships change shape a lot in your teens. These help you sort out how you feel before you decide what to do.

29. Who do you feel most like yourself around? What’s different about being with them?
30. Is there anyone you change yourself for? What do you change?
31. Write about a friendship that’s drifting. What do you miss, and what don’t you?
32. What do you need from a friend that you’re not getting right now?
33. What kind of friend do you want to be? Where are you already doing that?
34. Write the message you wish you could send someone. You don’t have to send it.
35. When did you last feel left out? What would have helped in that moment?
36. Who’s someone you’d like to know better? What’s one small way to start?

When home feels heavy

For the stuff you carry home and don’t always say out loud.

37. What’s something you noticed at home today that nobody talked about?
38. What’s one thing you wanted this week but didn’t ask for? What stopped you?
39. Is there something you’re trying to fix that isn’t really yours to fix?
40. Where in your home do you feel most relaxed?
41. What do you wish your family knew about you right now?
42. Write about a good moment with someone in your family, however small.
43. If you could ask for one thing at home with no chance of anyone getting upset, what would it be?
44. Who outside your home could you talk to if things got harder?

Journal prompts for self discovery

For when you want to understand yourself a little better. Your answers to these will probably change over the year, and that’s the interesting part.

45. What’s something you used to believe about yourself that isn’t true anymore?
46. When do you lose track of time?
47. What do people often get wrong about you?
48. What’s a rule you follow that nobody ever taught you?
49. What would you do with a free Saturday if nobody was watching or judging?
50. Which of your opinions would surprise your friends?
51. What are you curious about lately?
52. What’s something you’re scared to try but kind of want to?
53. Describe the person you want to be in five years. What’s one thing she does every day?
54. What’s a value you’d keep even if it made you unpopular?

When you want to feel a little lighter

Gratitude and good memories, with a bit of fun. Good for bedtime.

55. List five good things from today, even tiny ones.
56. What’s a memory that always makes you smile?
57. Write a thank-you note to someone you’ll never send it to.
58. What’s the best compliment you gave someone recently?
59. Describe your perfect lazy Sunday, hour by hour.
60. What’s something about this season you’d miss if it disappeared?
61. Which smell instantly makes you feel at home?
62. What’s one thing your younger self would think is cool about you now?
63. Who’s a person you’re glad exists, and why?
64. What made you feel safe today?

For a fresh start

For January, or any day you decide to begin again.

65. What do you want more of this year? What do you want less of?
66. Write a letter to yourself to open on the last day of this year.
67. What’s one habit you’d like to try for just one week?
68. What did last year teach you that you want to remember?
69. What are you ready to stop carrying?
70. Pick one word for the next few months. Why that word?
71. What would a good ordinary day look like for you, start to finish?
72. What’s one thing you’re proud of that you want to keep doing?

How to journal when you don’t like writing

Set a timer for three minutes. When it goes off, you’re allowed to stop. Most days you’ll keep going, but the deal makes starting easier.

Bullet points count. So do lists, single words, doodles and arrows. Nobody is grading this.

Write the date at the top. In a few months, flipping back and seeing how much has changed is one of the best parts of keeping a journal.

Pick a regular time. Right before bed works for a lot of people, because it’s a way to put the day down before sleep. Some prefer the bus ride or a quiet ten minutes after school.

Keep it private, and say so. If you’re worried someone at home will read it, it’s okay to ask: “This is private. Can you promise not to read it?” Most parents will respect that, and asking is easier than writing half the truth.

Use a guided journal if the blank page gets in the way. Some people do better with a page that already has a question and a few lines waiting for them. That’s why I made one, and you can try a few pages for free below.

When a journal isn’t enough

Writing helps you sort out your thoughts. It can’t carry everything, though. If you’re writing the same heavy feelings day after day, or things feel hopeless, please tell an adult you trust. That could be a parent, an aunt, a school counselor or a teacher you like.

If you ever think about hurting yourself or feel like you can’t go on, reach out right now. In the US you can call or text 988 to reach the 988 Suicide & Crisis Lifeline, or text HOME to 741741 for the Crisis Text Line. Both are free and open 24 hours a day. If you’re in danger, call 911.

A note for parents reading this: if you’d like ideas for talking with her, not just writing, I put together a list of questions to ask your teenage daughter.

This article shares general information and encouragement. It is not medical or psychological advice. If you are struggling, please talk to a trusted adult, your doctor or a licensed mental health professional.

Sources

• Lieberman et al. (2007), Putting Feelings Into Words, Psychological Science (PubMed)
• Florida Tech Psychology Science Minute: Froh, Sefick and Emmons (2008), Counting Blessings in Early Adolescents
• 988 Suicide & Crisis Lifeline
• Crisis Text Line