Journal Prompts (Printable) — 60-Second Voice Prompts - - - - Journal Prompts (Printable) — 60-Second Voice Prompts - - - Brain Dump (/) About (/about) Blog (/blog) Prompts (/journal-prompts) Learn (/learn) # Journal prompts (printable) Pick one prompt. Speak for 60 seconds. Stop. These are designed for voice journaling — short, specific, and easy to review later. Updated: 2025-12-26 ## Popular prompt pages Built for low friction: one prompt, three sentences, one tag. ### Morning journal prompts (/journal-prompts/morning) A 60-second morning routine you’ll actually do. View prompts (/journal-prompts/morning) ### Shadow work journal prompts (/journal-prompts/shadow-work) Pattern-spotting prompts that stay gentle and specific. View prompts (/journal-prompts/shadow-work) ### Student journal prompts (/journal-prompts/students) Prompts for focus, stress, and school life. View prompts (/journal-prompts/students) ### Journal prompts for therapy (/journal-prompts/therapy) Prompts to clarify what you feel and what you need. View prompts (/journal-prompts/therapy) ## Download prompt packs ### Brain Dump Journal Prompts Pack (Printable) A structured set of voice-friendly prompts across work, anxiety, relationships, gratitude, and “stuck” moments. Open printable (/printables/brain-dump-journal-prompts-pack.html)Download Markdown (/printables/brain-dump-journal-prompts-pack.md) Tip: use your browser’s Print dialog → “Save as PDF” for a file. ### 30-Day Gratitude Prompts (Printable) One small, specific gratitude prompt per day. Designed for 30–60 second voice entries. Open printable (/printables/gratitude-journal-prompts-30-days.html)Download Markdown (/printables/gratitude-journal-prompts-30-days.md) Tip: use your browser’s Print dialog → “Save as PDF” for a file. ### Morning Journal Prompts (Printable) Low-friction prompts for mornings: intentions, focus, and a calmer start to the day. Open printable (/printables/morning-journal-prompts-pack.html)Download Markdown (/printables/morning-journal-prompts-pack.md) Tip: use your browser’s Print dialog → “Save as PDF” for a file. ### Shadow Work Journal Prompts (Printable) Gentle, structured prompts to notice patterns, triggers, and “why that hit so hard”. Open printable (/printables/shadow-work-journal-prompts-pack.html)Download Markdown (/printables/shadow-work-journal-prompts-pack.md) Tip: use your browser’s Print dialog → “Save as PDF” for a file. ### Student Journal Prompts (Printable) Prompts for focus, stress, studying, friendships, and planning your week. Open printable (/printables/student-journal-prompts-pack.html)Download Markdown (/printables/student-journal-prompts-pack.md) Tip: use your browser’s Print dialog → “Save as PDF” for a file. ### Therapy-Style Journal Prompts (Printable) Reflection prompts you can bring to therapy (or use alone) to get clearer, faster. Open printable (/printables/therapy-journal-prompts-pack.html)Download Markdown (/printables/therapy-journal-prompts-pack.md) Tip: use your browser’s Print dialog → “Save as PDF” for a file. ## Prompt library (50) Want these in a print-friendly format? Use the downloadable packs above. Daily reflection (#daily-reflection)Work + decisions (#work-decisions)Anxiety + overwhelm (#anxiety-overwhelm)Relationships (#relationships)Gratitude + wins (#gratitude-wins) ### Daily reflection - What was the real highlight of today (not the obvious one)? - What did I do today that I want to repeat tomorrow? - What is one thing I avoided today, and why? - What felt heavier than it should have, and what might that mean? - What surprised me today? - What did I learn about myself today? - What would make tomorrow 10% easier? - What did I say yes to that should have been a no (or vice versa)? - What am I proud of, even if no one saw it? - What would “enough” look like tonight? ### Work + decisions - What is the next decision I need to make, and what’s blocking it? - What is the smallest next action that moves this forward? - What would I do if I only had 25 minutes today? - What risk am I not naming out loud? - What does “done” mean in one sentence? - Who needs to know what I know? - What meeting should have been an email, and what’s the one message? - What did I ship today (even if small)? - What am I optimizing for right now: speed, quality, learning, or calm? - If I could fix one thing this week, what would create the biggest relief? ### Anxiety + overwhelm - What is the smallest true statement about what I’m worried about? - What is the next 5-minute action that reduces uncertainty? - What part of this is not my problem to solve today? - What story am I telling myself that I can’t actually prove? - What’s the worst-case, best-case, and most-likely case? - What do I need right now: rest, movement, connection, food, or clarity? - If this feeling had a message, what would it be? - What am I trying to control because something else feels out of control? - What would I tell a friend in my exact situation? - What is one boundary I can set today? ### Relationships - What conversation am I avoiding, and what’s the kindest first sentence? - What did I appreciate about someone today, specifically? - Where did I feel misunderstood, and what was I trying to say? - What do I need to ask for clearly (no hinting)? - What pattern do I keep repeating, and what’s one small interruption? - What did I do today that made someone’s day easier? - What do I wish I had said? - What am I assuming about them without checking? - What would repair look like in one action? - Who do I miss, and what’s the smallest reach-out I can do today? ### Gratitude + wins - Name one small thing that went right today, and why it mattered. - What felt like progress today? - Who helped me today, and how? - What did I do that was brave (even if tiny)? - What did my body do well today? - What part of today felt peaceful? - What made me laugh or exhale? - What am I taking for granted that future-me would miss? - What resource do I have right now that I forget to appreciate? - What should I celebrate before I move on? ## How to use prompts in 60 seconds - 1) Title — say a 2–6 word title first. - 2) Three sentences — what happened, how it felt, one takeaway. - 3) One tag — end with an emotion tag in brackets, like [clear] or [stuck]. - 4) Stop — if you go past a minute, you’re probably editing. Want this to become clean Markdown automatically? Download Brain Dump (https://apps.apple.com/us/app/braindump-voice-note-journal/id6473446030?utm_source=site&utm_medium=landing&utm_campaign=journal_prompts&utm_content=cta). ## FAQs ### What are good journal prompts? Good prompts are specific, easy to answer in one minute, and point at a concrete action or observation. If a prompt makes you ramble, it’s too vague. ### How do I use these prompts if I hate typing? Use voice. Pick one prompt and speak for 30–60 seconds. A title + three sentences is enough. ### Can I print these prompts or save them as a PDF? Yes. Open a printable pack and use your browser’s Print dialog. Choose “Save as PDF” if you want a file. ### Do I have to journal every day? No. Two or three times per week still works. Consistency matters more than streaks. ## Related - Journal prompts you can speak in 60 seconds (/blog/journal-prompts-60-seconds) - Morning journal prompts (printable) (/journal-prompts/morning) - Shadow work journal prompts (printable) (/journal-prompts/shadow-work) - Voice journaling on iPhone: scripts and prompts (/blog/voice-journaling-iphone-scripts-prompts) - Daily journal template (Markdown) (/learn/daily-journal-template) - Set up a Siri phrase to start journaling hands-free (/learn/siri-phrase-brain-dump) ## References - Efficacy of expressive writing versus positive writing in different populations: Systematic review and meta-analysis — https://pubmed.ncbi.nlm.nih.gov/37434395/ (https://pubmed.ncbi.nlm.nih.gov/37434395/) — Nurs Open. 2023. - Thankful for the little things: A meta-analysis of gratitude interventions — https://pubmed.ncbi.nlm.nih.gov/26575348/ (https://pubmed.ncbi.nlm.nih.gov/26575348/) — J Couns Psychol. 2016. - Expressive Writing in Psychological Science — https://pubmed.ncbi.nlm.nih.gov/28992443/ (https://pubmed.ncbi.nlm.nih.gov/28992443/) — Perspect Psychol Sci. 2018. 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