We usually associate mindfulness with meditation and yoga.
But did you know that journaling also fits the bill?
Plus, journaling does wonders for your self-esteem.
Below, we’ll get into why self-esteem and mindfulness are important.
But suffice it to say, they make you brighter, happier, and better able to manage emotions.
In short, journaling for self-esteem significantly enhances your well-being.
So let’s look at the “whys and hows,” then shift gears and explore over 101 journal prompts for self-esteem.
Can Journaling Help With Self-Esteem?
Low self-esteem is a legitimate epidemic in the United States. According to one report, 85% of Americans suffer from low self-esteem at points in their lives.
How is self-esteem damaging? Why is developing some great for your social life and professional career? Study after study concludes that people with positive views of themselves:
- Make more money
- Advance further in their chosen careers
- Are more inquisitive
- Enjoy stronger friendships and relationships
- Lead healthier lifestyles
- Command more control over their emotions
- Are more likely to persist in the wake of failure
What Should Be Included in a Self-Esteem Journal?
Journaling changes your worldview — your thoughts, viewpoints, and objectivity.
But how?
Truth be told, scientists have yet to pinpoint the definitive answer, but they all agree that putting thoughts on paper is a boon to one’s mental health. Plus, it helps rewire the brain.
It isn’t a controversial finding either; researchers across psychological disciplines and neurobiology niches have come to the same conclusion: journaling is excellent for the mind and body.
Spilling thoughts onto a page allows you to examine them from distinct angles. Moreover, nagging thoughts lose their grip on us once we pour them from our heads into a different medium.
Purging brain clutter enables us to concentrate on life’s essentials.
Mistakes are much more manageable when you can be objective about them. Problems shrink when they land on the page.
The “Five Ps” of Self-Esteem Journaling
But what makes a good self-esteem journal? What should you do and avoid?
Everybody has a method, but we recommend sticking to five foundational basics — the “Five Ps” — and making up rules from there. So what are the elemental pillars of a self-esteem journal?
- Positivity: Try to be as positive as possible. No rule says you can only keep one journal at a time. If you want to scribe long complaints and rants, put them in another book or file. Of course, you’ll address some hurdles and shadow elements in your self-esteem journaling, but don’t let negativity take over.
- Perseverance: Self-esteem journal writers must persevere in two ways. First, in the beginning, it can be difficult to ignore the nay-sayer that lives inside your head. But the more you journal, the easier it will be to ignore. Soldier through. Second, the benefits of journaling kick into overdrive when you do it long-term. It’s like compound interest for the soul.
- Present-Minded: It’s fine to bring up the past and contemplate the future, but always try to connect your thoughts to the present moment. The here and now is the brain’s happy place.
- Prideful: Social rules regarding humility don’t apply to journaling. Be as boastful as you want in your journal. It’s fine! Nobody is looking — and you may be surprised at how great it feels to be your own cheerleader. So go ahead, hype yourself up. Positive self-talk is healthy!
- Patience: Be patient. Sure, some people experience immediate relief after a single journaling session; for others, it takes a little while to get into the groove. Don’t expect instantaneous miracles. Be patient and let things unfold as they do. Have faith in the process. Give it a fair shot.
Journaling Has Physical Health Benefits
A study published by the National Library of Medicine concluded that short, daily periods of journaling lowered participants’ blood pressure, improved liver functions, and even boosted their immune systems.
Another study found that people who journaled daily while healing from injuries recovered faster than those who did not.
Does Journaling Build Confidence?
Dissecting intrusive thoughts that plague your brain makes life more manageable. Cleaning your mind’s eye is cathartic and ultimately improves your quality of life.
Need more convincing? Most therapists credit journaling as one of the healthiest coping mechanisms in which people can engage.
In fact, journaling therapy has become a psychological treatment niche over the past decade.
Why are increasing numbers of counselors encouraging patients to take up the art of journaling?
Practically speaking, it helps you:
- Track your moods and your daily story
- Better identify and address destructive trigger patterns
- Develop your capacity for objectivity, which leads to a more even-keeled existence
- Reduce stress levels
Individuals with more cosmic sensibilities say journaling helps them connect with their higher selves, which bolsters self-confidence.
101 Self-Esteem Journal Prompts
Journaling will super-power your brain and help you develop a healthy sense of self-esteem. But it’s not always easy to get started.
Sometimes, a blank page staring back at you is scarier than Jack the Ripper.
So to help you overcome step one — deciding what to write about — we’ve created these self-worth journal prompts.
1. Who is the most confident person you know?
2. Who do you see as the most confident public figure (celebrity, politician, etc.)?
3. What does confidence mean to you?
4. Have you ever been genuinely proud of yourself? When was the first time?
5. In your opinion, what is the opposite of self-esteem?
7. What compliments do you hear most often from other people? Do you think they’re accurate?
8. When was the last time you patted yourself on the back? If it’s been a while, consider why.
9. What do your mornings look like when you have ideal days? Can you replicate that routine daily?
10. What makes you feel relaxed and at ease? Visualize, with words, the perfect day.
11. What do you like best about yourself?
12. How would you rule if you were the queen/king of a land?
13. Write a letter of forgiveness to your former self.
14. Tell off someone who’s been chipping away at your self-esteem.
15. What if you decided to chill out about being “the best”? What if you consistently set your goals to “the best of my capabilities.”
16. If you saw failure as a good thing, how would it change your life? Would you be calmer?
17. What do you want to change about yourself? Is it aesthetic or substantive?
18. When’s the last time you gave someone else a genuine compliment?
19. When do you feel most yourself?
20. What activity boosts your mood more than anything else?
21. What would you do if you knew you couldn’t fail?
22. Are you too competitive with friends? (Be as honest with yourself as possible.) If so, why? Is it a good reason?
23. What is your best physical quality?
24. What is your best emotional quality?
25. What is the kindest thing you’ve ever done for a friend?
27. What is something you’ve failed at recently? Comfort yourself about it.
28. Someone told Walt Disney, early in his career, that he lacked creativity. Elvis Presley was fired from the Grand Ole Opry for lack of appeal, and Sir James Dyson created 5,126 failed prototypes before making a workable Dyson vacuum. Think and write about the power of perseverance.
29. What was the first thought that popped into your head today? What do you want it to be tomorrow?
30. Think about how it would feel to be free of that internal, lying, critical voice carping at you.
31. Talk back to your inner bully. Fill yourself up with pride and then tell that beslubbering, clay-brained voice to go “where the sun don’t shine!”
32. Dave Ramsey once said, “We buy things we don’t need, with money we don’t have, to impress people we don’t like.” Is there anything you do solely for other people’s approval? What would you feel like if you stopped?
33. In what ways could you be kinder to yourself over the next seven days?
34. Make up a fairytale in which you’re the star.
35. Do you compare yourself to others? How does it make you feel?
36. What are your stress-relief tactics? If you don’t have any, brainstorm.
37. Do you know anyone who is swimming in self-respect? How do they lead their lives?
38. What does bravery mean to you? Do you think it’s brave to love yourself?
39. What would you cease doing if you had more self-esteem?
40. Has second-guessing ever held you back in life?
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41. Write about a challenge you have overcome.
42. When was the last time you had a giant laugh? Recollect the moment.
43. Write a love letter to your future self.
44. What causes do you care most about? Why?
45. Make a list of reasons you’re a good neighbor.
46. What are five things that make your story unique?
48. Write a list of things that make you a good employee.
49. What are you doing to foster a growth mindset?
50. Investing in yourself builds self-confidence and opportunities. What have you invested in yourself lately?
51. I’m the happiest when…
52. Over what things do you have control? Will stopping one or more habits make you happier?
53. What do you put most of your attention toward?
54. Consider a few things you worried about that never came to pass. Do you upset yourself needlessly?
55. What thoughts can you release? What ideas don’t serve you?
56. Do you have an alter ego? What are they like, and what are their superpowers?
57. How do you make others feel seen and heard?
58. Have you ever volunteered? Describe the experience.
59. What do you put on when you want to feel your best?
60. I feel best about myself when…
61. Write your body a thank you letter.
62. I feel alive when learning about…
63. What compliment would you love to receive? Can you do anything to foster the necessary qualities?
64. What personal values are you most proud of?
65. What part of the day do you like best? What can you do to enhance and cherish it?
66. Fantasize about winning a major award. Visualize yourself accepting it.
67. Discuss five things that went well today.
68. What did you find challenging this week? How did you overcome it?
70. If you could become an expert in anything, what would it be?
71. Who are your role models? Why?
72. What do you want to accomplish before the end of the year?
73. What was the best compliment you ever received?
74. What is your most unique talent?
75. List five reasons you deserve to be loved and cherished.
76. Write an apology to yourself about a past regretted decision. Then forgive yourself.
77. What are your resolutions for next year?
78. Map out a plan for your biggest professional goal.
79. Map out a plan for your biggest personal goal.
80. Write a thank you letter to your brain.
81. Copy 10 self-esteem quotes you find on the internet written by other people. (Don’t forget to credit the author. If you ever publish a piece and want to use one of the quotes, you won’t have to search for the author.)
82. Write about one thing you can do right now that your future self will greatly appreciate?
83. Sit down with your anxiety and discuss why it’s being so mouthy.
84. Write about the first time you fell in love.
85. When did you feel the most supported in your life? What were the circumstances?
86. What is the purpose of life?
87. What keeps you from trying new things? How can you get rid of it?
88. How do you respond when faced with new opportunities? Do you want to change that?
89. In your opinion, what is the most unpredictable thing about life?
90. If you haven’t patted yourself on the back for something today, do it now!
92. Everyone makes mistakes — big and small. Ask yourself why you judge them so harshly.
93. Craft a personal mantra for yourself.
94. Write a fictional love story with yourself as the protagonist.
95. Write down five reasons why people may be jealous of you.
96. Write a list of “so whats” to less-than-ideal circumstances. For example: So what if my jeans from last year no longer fit. So what if [insert crush] doesn’t feel the same about me. So what if I’m not as wealthy as [insert nemesis].
97. List three ways you could be more loving and positive toward yourself.
98. List three ways you contribute to your family? If you don’t, consider things you could do to help out. (Helping and high self-esteem go hand in hand.)
99. Think about someone who’s had a positive influence on your life. Does that person have high self-esteem?
100. What is the difference between self-esteem and arrogance?
101. What are your three greatest strengths?
A Handful of Bonus Tips for Self-Esteem Journaling
Here are a few more tips for maintaining a journaling mindfulness routine:
- Start with a fresh page each time you sit down to write. Every new idea deserves a clean slate.
- Record when people are kind or generous with you.
- Try to weave elements of gratitude into your self-esteem journaling.
- Give yourself permission to write badly. Don’t stress about grammar, sentence structure, or word choice. Just let it all hang out.
Journaling for self-esteem can set you on a path to well-being.
After all, it’s impossible to improve your life if you don’t believe you can, and confidence will award you the state of mind needed to thrive. So give it a try — because you’re capable and worth the effort.
