20 Powerful Journal Prompts For Depression & Low-Energy Days
I’ve been battling depression all my life, but let’s face it: when I’m depressed, pulling out my leather journal for a cathartic writing session is THE LAST thing I want to be doing.
And of course my brain knows that journaling is a great tool to lift the crippling burden of depression. My brain knows that journaling is so effective that it’s backed by researchers and recommended by therapists.
But my heart just doesn’t want to write.. My heart wants a family-size bag of Sour Patch Kids and half a season of Gossip Girl to chase the clouds away.
And that’s where journaling prompts come in.
They’re an effortless and accessible starting point to start my journaling session (even when I don’t feel like writing).
I keep a list of journaling prompts saved in my Commonplace Book so they’re accessible on those dark, rainy days when I’m not in the mood to scroll Pinterest for writing ideas.
And you know what? It actually works.
I lower my expectations and I tell myself I don’t need to fill up an entire page full of insightful thoughts.
I just set a timer for 10 minutes and pick a prompt that resonates most.
I don’t expect to suddenly change my mood or solve all my problems. I just write until the timer’s up.
So if you’re battling depression and don’t really feel like writing, try these focused journal prompts to get going;
Gentle prompts for low-energy days
When you are feeling down, starting can be the hardest part. These prompts require minimal effort and focus on micro-moments of comfort and ease.
1. What are 3 things you’re grateful for today?
These things can be as simple as a warm cup of coffee or a crisp breeze before a long day.
Write about whatever you’re thankful for, no matter how small, and describe it in full detail. Let yourself feel the emotion of gratitude.
2. Write a letter to yourself from the point of view of an understanding friend.
What words of comfort and solace would you offer to yourself?
Write from the perspective of a dear friend. What advice and encouragement would you give for whatever you’re currently facing?
3. Describe an enjoyable moment you’ve experienced recently.
It can be as simple as a delicious breakfast sandwich made with your favorite garlic seasoning, or resting on a park bench and feeling the sunlight on your face.
Write in detail and describe the moment using all your senses – how it looked, smelled and felt.
4. Describe a time in your life when you demonstrated resilience, strength and courage.
Write about how those good qualities reflect your character.
How can you draw on those inherent strengths to help navigate through this difficult time?
5. What 3 self-care habits can you add to your daily routine to show yourself appreciation?
Think about your morning and evening routines. Are you spending too much time scrolling on your phone or watching endless TV series?
What small changes can you make to feel more energized in the morning? How can you make your evenings more restful and relaxing?
Practicing self-care boosts your energy, manages stress and lifts your mood. Start with quick, simple habits like applying a favorite fragrance or flipping through a slow living magazine in the evening.
Reframing negative thoughts & your inner critic
Depression often brings a harsh inner narrative. Use these prompts to challenge negative self-talk, gain perspective and practice self-compassion.
6. Describe a recent moment when you felt at peace.
Describe the moment in detail using all of your senses. How can you bring more of these peaceful moments into your everyday life?
Writing about gentle moments you’ve experienced reinforces the truth that you will experience them again.
7. If you could change one thing in your life right now, what would it be?
Would you worry less and trust your intuition more?
Would you be gentler with yourself? Would you stop comparing yourself to others?
Write in detail about one small thing that would help you feel better.
8. What is something you’re looking forward to this week?
Think about the next few days and describe at least one small thing you’re looking forward to.
It can be as simple as a new movie to watch, a favorite meal or a quiet walk with your dog.
9. What made you sad, upset or angry today?
Describe your emotions and what triggered them.
Did you feel a sense of injustice, hopelessness or frustration? Writing about your reactions helps you build self-understanding and identify key triggers, giving you perspective and distance from upsetting events.
10. Are you kind and gentle enough with yourself?
How can you show yourself more kindness and patience in your everyday life?
What affirmations can you speak to yourself to show appreciation? In what ways are you being overly hard with yourself?
11. When was the last time you did something nice for yourself?
Sometimes we rely on external circumstances or other people to bring us happiness.
Describe a recent time when you did something thoughtful for yourself, no matter how small. How can you incorporate more of these acts into your daily routine?
12. List three reasons why your inner critic should quiet down.
Your inner critic can rant and rage when you’re feeling down.
What specific things is it telling you right now, and do you truly believe them?
Write down evidence to the contrary. Remind yourself why that inner critic isn’t always objective or worth listening to.
13. Write about 3 things you need to remember when you’re at your lowest.
When depression rolls in, clear thinking often takes a backseat.
It’s easy to catastrophize and let intense emotions overpower you.
Write down realistic points you need to remember when depression takes over.
Finding clarity, support and daily comfort
These prompts help you identify your emotional needs, reach out for support and establish daily check-ins.
14. If depression was a messenger, what is it trying to tell you?
Is your depression signaling that it’s time to simplify your schedule and rest?
Is it telling you that your mind needs more nourishment and less screentime? Is it nudging you to set a boundary or leave a toxic situation?
15. What challenges are you facing that you need support with?
It isn’t always easy to show vulnerability or ask for assistance. What resources can help you face your current challenges?
Who can you turn to for support, whether in person or online? Explore local support groups, online communities and helpful books at your favorite bookstore.
Quick prompts for everyday check-ins
For days when long-form writing feels like too much effort, pick one of these quick 2-minute prompts:
16. List 3 small achievements you accomplished today. (Even getting out of bed or drinking a glass of water counts.)
17. List 3 things that bring you comfort. (A favorite blanket, warm tea or quiet music.)
18. What is one supportive thought you can hold onto right now?
19. What negative thoughts are you ready to release right now?
20. What are 3 of your favorite qualities about yourself?
Read next:
51 Inspiring Quotes About Journaling (To Get You Writing!)
100 Incredible Journaling Ideas (For Anxiety, Clarity And More)
18 Journaling Benefits (And How To Start)
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