Although nighttime is supposed to be a period of rest, sometimes our minds can’t help but race when trying to fall asleep.
By writing down your thoughts and feelings before bed, you can clear your mind and relax into sleep.
To that end, we present 61-night journal prompts to help get you started on a two-month bedtime journalling challenge.
Give our nighttime journal prompts a try and watch the benefits of this practice unfold over time!
- Is Journaling Before Bed Good?
- How Do You Start a Night Journal?
- 61 Night Journal Prompts for Two Months of Journaling
Is Journaling Before Bed Good?
Yes, journaling before bed is good for many reasons!
It’s a great way to replace late-night snacking, mindless television watching, or using your phone or tablet before settling down. Some of the benefits of journaling before bed include:
- Emptying your mind: Getting your thoughts and feelings out on paper can help you clear your head before bed, making it easier to fall asleep.
- Stress relief: If you’re struggling with anxiety or stress, journaling can be a helpful way to process your thoughts and worries. By releasing all of your feelings, you will feel a sense of calm.
- Improved sleep: By journaling before bed, you can help yourself wind down and relax, leading to improved sleep.
- Better focus: If you have trouble focusing on tasks or tend to worry about things out of your control, a night journal routine can help you focus on the present moment and what is important to you.
- Increased gratitude: When you take the time to write down what you are grateful for each night, you will see the positive things in your life more clearly. This can lead to increased happiness and satisfaction.
- More productivity the following day: By journaling at night, you can help yourself process the events of the day and devise a plan for the next day.
How Do You Start a Night Journal?
Starting a journaling practice with nightly journal prompts can be as easy or elaborate as you want it to be. Most importantly, you feel intentional and comfortable with the process.
Here are a few ways to get started:
- Gather supplies: To start a night journal, you’ll need to gather supplies. This can be as simple as a notepad and a writing utensil. You may want something simple, or you may want to get a bit more creative with your journal.
- Decorate your journal: You can decorate and customize your journal however you’d like! Some people like to use colored pens or highlighters, while others prefer to stick with black and white. You can use stickers or washi tape to decorate the cover of your journal.
- Decide on a format: Once you have your supplies, decide on a format for your journal entries. Some people like to write out their thoughts in paragraph form, while others prefer to make lists or use bullet points. There is no right or wrong way to do this, and you can vary your format for every entry if you want.
- Planning or Spontaneity?: Some people like to have their bedtime journal prompts planned out ahead of time, while others prefer to make up their own each night. Choose which method works best for you, or try out both.
- Find a comfortable spot: Whether you journal in bed or at a desk, make sure you are in a position that feels good for you.
- Set aside time: Choose a time of night that works for you to journal. Some people like to do it right before they go to sleep, while others prefer to journal earlier in the evening.
- Get into the right mindset: One of the essential parts of journaling is getting into the right mindset. This means letting go of perfectionism, judgment, and self-criticism. Remember that your journal is for you and no one else. Some ways to drop into your practice include deep breathing, a short meditation, lighting a candle, or putting on some calming music.
61 Night Journal Prompts for Two Months of Journaling
Here are 61 journal prompts to kick off a two-month challenge. You can use these as bedtime journal prompts or anytime during the day. You can use each prompt in order, or you can pick and choose which ones work for you.
If you come up with any prompts of your own that feel helpful, be sure to jot them down as well!
1. What was the best part of my day?
2. What are three things I’m grateful for?
3. What are three things that stressed me out today?
4. How can I relax and clear my mind before bed?
5. What did I accomplish today?
6. When was I the happiest or most grateful today?
7. When was I the most productive today?
8. Did I reach my goals today?
9. How many water glasses did I drink today?
10. What are three things I need to do tomorrow?
Prompts For the Future
11. What do I want to dream about tonight?
12. What are my goals for tomorrow?
13. What are my goals for the week?
14. What are my goals for the month?
15. What are my goals for the year?
16. Where do I see myself in five years?
17. How can I be 1% better tomorrow?
18. What am I most excited about for the following day?
19. What should I focus on tomorrow?
20. When do I want to wake up tomorrow?
21. What is the biggest needle mover for tomorrow?
22. What would be my dream vacation spot?
23. If I could have any superpower, what would it be?
24. What is my favorite memory?
25. If I could go back in time and relive one moment, what would it be?
26. If I had one wish, what would it be?
27. If money were no object, what would I do with my time?
28. What are five impossible things I’d like to do?
29. Write a letter to your younger self.
30. Write down a secret you’ve never told anyone.
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30. What is the best advice I’ve ever received?
31. Who has had the biggest influence on my life and why? Write them a thank you letter
32. What would be my dream job?
33. What are three things on your bucket list?
34. How do you want to give back to the world?
35. What are you most proud of in your life so far?
36. If you could have a conversation with anyone, dead or alive, who would it be, and what would you talk about?
37. Make a bucket list of things you want to do next year.
38. Write down a favorite quote and journal why it’s meaningful to you.
39. What are your values and beliefs?
40. How has your view of life changed since you were a child? What advice do you have for your younger self?
Journaling Prompts for Deeper Self-Reflection
41. What are some things I need to work on about myself?
42. How can I be a better friend/partner/family member?
43. What character traits do I admire in others and want to cultivate within myself?
44. What am I afraid of, and how can I face my fears?
45. What are some unhealthy coping mechanisms I have, and how can I replace them with healthier ones?
46. In what ways do I sabotage my own happiness?
47. Why do I react the way that I do to certain people or situations?
48. Is there something I need to change my mind about?
49. What do I deserve in life that I’m not giving myself?
Prompts About Kindness Towards Others
50. What are five random acts of kindness you can do in the future?
51. What are three things you can do to make someone’s day better?
52. Who is someone you look up to and why?
53. Write a letter to someone you’re thankful for.
54. Who can I forgive and let go of resentment towards?
55. How can I be more patient with people?
56. What are some things or people that I take for granted?
57. How can I ask for help from someone?
58. Use colors to draw an abstract representation of your feelings.
59. Write a haiku poem about your day.
60. Write a short story that turns an event in your life into a fictional story.
61. Meditatively doodle by starting a line and drawing continuously by not lifting the pen or pencil off the page.
Over time, you’ll be surprised how much your nightly journaling practice will change and evolve.
By giving yourself the space to write freely and without judgment, you’ll be able to work through any challenges you’re facing, track your progress, and document your growth.
So give it a try – you might just find that bedtime journaling is the perfect way to end your day.