Journaling for Depression: 30 Gentle Prompts for Hard Days

First, an important note: journaling is a helpful tool, but it is not treatment for depression. If you have felt low for more than two weeks, talk to a doctor or counselor. If you are in crisis or thinking about hurting yourself, call or text 988 in the US to reach the Suicide & Crisis Lifeline, any time, for free.

Many people find that writing helps them get thoughts out of their head and onto a page, where they feel a little smaller. On hard days, the goal is not a beautiful journal entry. It is one honest line.

How to journal when you have no energy

• Lower the bar. One sentence counts. One word counts.
• Use prompts. A blank page is hard. A question is easier.
• Keep it where you are. Next to your bed or on the couch, with a pen inside.
• Do not reread if it hurts. You can close the book. Writing it down was the point.

Prompts for checking in

1. Right now I feel...
2. On a scale of 1 to 10, my energy today is... and that is okay.
3. The heaviest thing on my mind is...
4. My body feels... (tired, tense, heavy, restless?)
5. One thing I need today is...
6. Something I have been avoiding is... and the smallest first step would be...

Prompts for being kind to yourself

7. If my best friend felt like this, I would tell them...
8. One thing I did today, even small, was...
9. Something I am not giving myself credit for is...
10. A time I got through something hard was...
11. I am allowed to rest because...
12. Three things I like about myself, even on bad days, are...

Prompts for finding small light

13. One thing that did not go wrong today was...
14. A sound, smell or taste I enjoyed recently...
15. Someone who makes me feel safe is...
16. A song that gets me is...
17. Something I am looking forward to, even tiny, is...
18. A place where I feel calm is...

Prompts for untangling thoughts

19. A thought that keeps repeating is... Is it a fact or a feeling?
20. What would I say back to that thought if I were on my own side?
21. What is in my control today, and what is not?
22. If today were 10% easier, what would be different?
23. What drains me, and what fills me up?
24. What do I need to say no to this week?

Prompts for reaching out and moving forward

25. One person I could text today is...
26. If I told someone how I really feel, I would say...
27. One small thing I can do for my body today (water, a shower, a walk) is...
28. Next week I want to try...
29. Future me, a year from now, would want me to know...
30. Today I am proud that I...

Make it a habit, not a chore

Feelings check-ins work best when they are part of your day, not a big project. The BECOME Binder has mental-health pages and feelings check-ins built into its monthly plans, plus sticker sheets with reminders like rest and asking for support. It is a planner and journal, not therapy, but it can be a gentle place to start.