Journaling turns vague worry into words you can work with. Use these prompts to identify patterns, test thoughts, and pick actions that match your values.
How to Get the Most from Prompts
- Write quickly without editing; aim for 3–5 sentences per prompt.
- When stuck, switch to bullet points.
- End every entry with one tiny action you’ll take.
Themed Prompts
What emotion is strongest right now? Where do you feel it in the body? What does it want you to do—and what would a wiser action be?
Evidence check: What supports my concern? What contradicts it? What’s the most balanced sentence I can write?
If a close friend were in my situation, what would I tell them to try next?
Best‑case / Worst‑case / Most‑likely: What would I do in each?
Which value matters most here? What is a 2‑minute action aligned with it?
What is within my control in the next 10 minutes?
What skill would future‑me thank me for practicing today?
Write a compassionate sentence to yourself about this challenge.
Where did I show courage recently, even small?
Which cognitive distortion might be active? How can I reframe it?
What small win from today deserves noticing? Why did it matter?
What is one experiment I can run tomorrow, and what will I measure?
Examples
Prompt: Evidence check.
Entry: For: first draft was messy. Against: last report improved after edits; manager praised clarity. Balanced: “This draft is rough and fixable. I’ll edit paragraph one for 10 minutes now.”
14‑Day Reframing Plan
- Day 1–3: Emotion + Evidence check + one action.
- Day 4–5: Values + 2‑minute action.
- Day 6: Best/Worst/Most‑likely + plan.
- Day 7: Celebrate three small wins.
- Day 8–9: Cognitive distortion + reframe + action.
- Day 10: Future‑me skill practice.
- Day 11: Compassion sentence; rest if needed.
- Day 12: Friend advice—give it to yourself.
- Day 13: One experiment + metric.
- Day 14: Review patterns; choose one habit to keep.
Keep it light and honest. BetterThoughts can nudge you with a daily prompt and save entries on‑device.