Journaling Techniques

Reflective Journal: Inspiration, Ideas, and Prompts

Here's how to keep a reflective journal to deepen your self-awareness by examining your thoughts, emotions, and behaviors.

Keeping a reflective journal is a way to deepen your self-awareness by regularly examining your thoughts, emotions, and behaviors in a structured and intentional way. By taking time to reflect on your experiences and record your thoughts and feelings in a journal, you can gain a deeper understanding of yourself and your reactions to the world around you.

In this post, we’ll cover the benefits of reflective journaling, some tips for getting started, and some prompts and ideas to guide your reflection journal writing.

What is Reflective Journaling?

Reflective journaling is a process of recording and analyzing personal experiences, thoughts, and feelings in your journal. A reflective journal can serve as a tool for self-exploration, helping you to uncover insights into your own motivations, values, and beliefs that may be hidden beneath the surface of your conscious awareness.

Reflective journaling can take many forms, such as writing down observations about one’s day, describing emotions and reactions to events, analyzing one’s behaviors and motivations, or exploring personal values and beliefs. Reflective journaling allows you to engage in a process of ongoing self-reflection and self-discovery that can support your personal and professional growth, deepen your relationships with others, and help you live a more authentic and fulfilling life.

A person writes in their reflection journal

Why Start a Reflective Journal? 10 Key Benefits

The purpose of reflective journaling goes beyond merely recording daily events; it encompasses the exploration of emotions, challenges, successes, and insights that arise from our interactions with the world around us. The purpose of reflective journaling is multifaceted and offers numerous journaling benefits, including:

1. Improve self-awareness

Reflection can help you gain a deeper understanding of your thoughts, emotions, and behaviors. This increased self-awareness can lead to greater clarity about your needs, values, and goals.

2. Enhance learning

Reflection allows you to process and integrate your experiences, which can deepen your learning and understanding of new information or skills.

3. Improve decision-making skills

Reflective journaling can help you identify patterns and themes in your experiences, which can inform your decision-making and lead to more effective choices.

4. Increase empathy

Keeping a reflective journal can promote greater understanding and empathy for others, as you gain insights into your thought processes and emotional responses.

5. Develop emotional Intelligence

Engaging in reflective journaling can significantly contribute to the development of emotional intelligence. By examining and understanding your emotions, you become better equipped to manage and regulate them effectively.

6. Reduce stress

Reflection journaling can be a helpful tool for managing stress, as it allows you to process your emotions and identify strategies for coping with difficult situations.

7. Facilitate personal growth

A reflective journal can be a catalyst for personal growth and development, as you identify areas for improvement and take steps to make positive changes in your lives.

8. Strengthen memory

Reflective journaling can serve as an effective tool for improving memory by encouraging you to actively recall and process daily experiences, events, and information. By regularly writing about your thoughts, emotions, and learnings, you reinforce neural pathways in the brain, making it easier to store and retrieve memories.

9. Foster mindfulness in everyday life

Reflective journaling encourages you to be fully present and engaged in the moment, promoting mindfulness and a deeper appreciation for daily experiences.

10. Gain a deeper sense of meaning

Reflecting on your life and your experiences can help bring a sense of fulfillment and purpose. The process of self-exploration and reflection can help you develop a greater sense of clarity and direction, and become more intentional about your actions and decisions.

A scene of reflective journaling with a notebook and cup of tea

What to Write About in A Reflective Journal: Inspiration and Ideas

If you’re just getting started with keeping a reflective journal, you may find yourself staring at an empty page. In a reflective journal, you can write about a wide range of topics, including your thoughts, emotions, goals, challenges, successes, fears, values, and beliefs. You can also reflect on your interactions with others, your relationships, and your personal and professional development.

Here are a few ideas for what to write about in your reflective journal:


When it comes to reflective journaling, putting your thoughts onto paper can be a profoundly clarifying exercise. Thoughts can
often be fleeting and difficult to hold onto, but writing them down can give them a tangible form that allows you to gain a sense of perspective and distance from them.

“I don’t know what I think until I write it down.”
– Joan Didion

Emotions and Feelings

Journaling can serve as a tool for emotional regulation, allowing you to process your emotions in a healthy and constructive way. Journaling about feelings can provide a deeper understanding of yourself, your triggers, and your needs, and develop strategies for managing your emotions. In addition to helping you manage your emotions in the moment, journaling can also create a record of your emotional experiences over time, which can help you identify emotional patterns.

“Having the courage to reckon with our emotions and to rumble with our stories is the path to writing our brave new ending.”
– Brené Brown

Daily Experiences

Reflective journaling can also include writing about your daily experiences, including routine activities and interactions. By reflecting on the experiences of your day, you can gain insights into your behavior and thought patterns, and process the experience more fully. Writing about your daily experiences can also help you appreciate the small moments in life and find meaning in the everyday. Additionally, reflecting on your daily experiences in writing can be a helpful way to unwind and de-stress at the end of the day, and to process any difficult or challenging interactions that you may have had. By writing about your daily experiences, you can create a safe and supportive space for self-reflection and personal growth, and develop a greater sense of awareness and mindfulness in your daily life.

“There is, of course, always personal satisfaction of writing down one’s own experiences so they may be saved, caught and pinned under glass, hoarded against the winter of forgetfullness.”
— Anne Morrow Lindbergh


Keeping a reflective journal can offer a safe space to explore your memories and reflect on the formative experiences that have shaped your life. Writing about memories can help you process past experiences and gain insights into how they have influenced your thoughts, feelings, and behaviors. Reflecting on positive memories can also be a source of comfort and inspiration, while reflecting on difficult memories can help you release negative emotions and gain closure. Writing about memories can also help create a personal narrative of your life, which can help you develop a greater sense of identity and purpose. By writing about your memories in a reflective journal, you can honor the past, gain clarity about the present, and create a vision for the future.

“In solitude we give passionate attention to our lives, to our memories, to the details around us.”
– Virginia Woolf


Reflecting on how you respond to daily events by analyzing your actions, reactions, and emotional responses in different situations can provide useful insights for understanding yourself. Through consistent self-reflection, you can identify patterns, triggers, and areas for improvement, allowing you to cultivate healthier coping mechanisms, make more conscious decisions, and ultimately, develop a deeper sense of self-awareness and emotional intelligence. This newfound understanding can lead to more effective communication and stronger relationships. (You can even go deeper through journaling about relationships.)

“Writing in a daily journal is important […] I’m able to reflect on my life, my actions, my behaviors, my memories and also the behavior of others around me.”
Nando Prudhomme

Personal Values and Beliefs

Reflective journaling offers a chance to clearly identify what you value and what you belief. Reflecting on your personal values and beliefs can help you identify what is truly important to you, and align your actions and decisions with your authentic self. Writing about your personal values and beliefs can also help you navigate challenging situations or decisions, by providing a clear framework for making choices that align with your core principles.

Goals and Aspirations

Reflecting on your goals and aspirations can help you better prioritize your time, energy, and resources towards the things that truly matter to you. By reflecting on your goals, you can identify what is most important and meaningful in your life, and focus your efforts on pursuing those things. This can help you avoid distractions and time-wasters, and make the most of your resources. Reflecting on your goals can help you develop a greater sense of self-awareness, as you gain insights into your strengths, weaknesses, and areas for improvement. By setting and pursuing meaningful goals, you can challenge yourself to grow and develop, and become the best version of yourself.

“I realized that journal writing was and is a powerful tool for personal growth, problem solving, monitoring goals, and documenting my life over time.”
— Bakari Chavanu


Reflective journaling can also be a form of keeping a gratitude journal. Reflecting on what you’re grateful for on a regular basis can help you cultivate a more positive and optimistic outlook on life, and even boost feelings of happiness. By focusing on the good things in your life, you can shift your attention away from negative thoughts and emotions, and develop a greater sense of appreciation and contentment.

“The secret to happiness is simple. And it begins with gratitude.”
– Dr. Sophia Godkin

20 Reflective Journal Prompts

Answering journal prompts can be a great way to deepen your reflective journaling practice. Journal prompts can help guide you into a reflective mood so you can think more deeply about your experiences.

Here are 20 reflective journal prompts to guide your writing and deepen your self-reflection:

  1. What has been on my mind lately?
  2. What is a repetitive thought I’ve been having?
  3. How am I feeling right now?
  4. What emotion did I experience today?
  5. What triggered this emotion?
  6. How did I respond to this emotion?
  7. What happened today?
  8. What did I think and feel in response to something that happened today?
  9. What did I learn today?
  10. What challenged me today?
  11. What did I enjoy about today?
  12. What was something significant that has happened lately?
  13. What random memory comes to mind right now?
  14. What is one happy memory I have?
  15. What have I been struggling with lately?
  16. What do I need more of in my life?
  17. What are my values?
  18. What have I learned about myself?
  19. What are my goals right now?
  20. What am I grateful for today?

Reflective Journal Example

This reflective journal example aims to demonstrate how to practice self-reflection, as well as to inspire you to start your own reflective journal.

Date: May 4, 2023

Today’s Journal Prompt:
What did I experience today?

Today was a day full of mixed experiences. The morning started off on a high note as I woke up to the sound of chirping birds outside my window. I was reminded that I’ve always associated spring with hopefulness and fresh starts. After breakfast, I headed out to work feeling refreshed and energized.

At work, I was assigned a new project by my manager. The new project means shifting my focus to a different strategy. I felt uncertain about this change, and had to take a walk to give myself some time to process my hesitancy. I know I need extra time when something unexpected happens, especially if it means I’ll need to rethink my regular daily tasks.

During lunch, I had an unexpected encounter Justin, an old friend from college. We had not seen each other in years, and it was a pleasant surprise to catch up. We reminisced about our college days and updated each other on our lives. I often miss my college days, and it seems strange so much time has passed since then.

After work, I decided to take a different route home and stumbled upon a small art gallery that I had never noticed before. I decided to take a peek inside, and I was captivated by some of the beautiful abstracts on display. The visit to the art gallery made me want to start painting again. I’ve missed having that creative outlet, even if it’s only a hobby.

The day took a slightly challenging turn when I received a phone call from my sister. She shared some personal struggles she has been facing recently, and it made me feel anxious—concern for her well-being, empathy for her situation, and a sense of helplessness for not being able to do more to support her.

As I sit here reflecting on my day, I realize that it was filled with a wide range of experiences, emotions, and encounters. I want to appreciate the small moments of joy and beauty in life, the value of personal connections, and the importance of empathy and understanding. I hope to carry these lessons with me and use them to better navigate the complexities of my life.

Wrapping Up: Your Journey, Your Reflective Journal

The practice of reflective journaling offers a wealth of benefits, from enhancing self-awareness to nurturing personal growth. By dedicating time to explore your thoughts, emotions, and experiences, you create a deeper connection with your inner self and foster a better understanding of your life’s journey. As you embark on this transformative practice, allow yourself the freedom to discover and express your authentic self, and remember that the key to growth lies in the consistent and honest exploration of your inner world. Embrace the power of reflective journaling as you discover new insights about yourself and your life. Happy journaling!

About the Author

Kristen Webb Wright is the author of three books on journaling. With a passion for writing and self-reflection, Kristen uses her experience with journaling to help others discover the benefits of documenting their thoughts, feelings, and experiences. In her role at Day One, she helps to promote the power of journaling so people from all walks of life can experience the transformative power of journaling.

Photo of author and journaling expert, Kristen Webb Wright

Start a Reflective Journal Today in
the Day One Journal App

The Day One app can help you get your new journaling habit off to a great start. With compelling prompts and journaling reminders, Day One makes journaling enjoyable as well as easy. Download the Day One app for free today and start writing. 

Journal from here, there, everywhere.

Download the Day One journal app for free on iPhone, Android, iPad, Mac, and Apple Watch.

Journal from here there and everywhere mobile devices image.