15 Motivational Journal Prompts For When You Need A Boost

Let’s be real – motivation is fleeting. It comes and goes at the most inconvenient times. If you are trying to start something new or keep working on a goal, motivation is nice to have. As Sum 41 said, “don’t count on me, I’m not listening.” Motivation cannot be counted on and I swear as soon as I know I really need to do something it mysteriously vanishes (it just doesn’t listen to my needs). But the reality is, motivation can’t be forced. Using motivational journal prompts can be super helpful though when you need that boost of motivation to get started. 

If you ever feel like your motivation to work on your goals and dreams could be a little higher you can use these motivational journal prompts to get started!

Keep reading for that boost of motivation you are looking for. Here are 15 motivational journal prompts to add to your journal prompt list!

How journaling can boost your motivation 

Journaling is a powerful practice for so many things! If you are new to journaling you can check out my blog post on starting a journaling practice. 

Motivation is not always consistent. I wrote a whole blog post for my Patreon besties about motivation versus momentum – it’s easy to GET motivated but staying motivated is the challenge. Once you have motivation you need to get momentum! Motivational journal prompts can give you that initial spark of motivation which is good! Here are the ways journaling can boost your initial motivation to get you going. 

Intrinsic motivation 

Let’s take a little stroll down memory lane, shall we? Everyone has learned about intrinsic and extrinsic motivation at some point. But here is a refresher. 

Intrinsic motivation comes from within you. You are internally motivated to do something. Extrinsic motivation comes from outside of you. You are motivated by external factors. 

Journaling helps you focus more on intrinsic motivation because journaling is innately a personal, internal practice. The more you can focus on internal reasons for wanting to achieve your goals and dreams the easier motivation will come. 

The good news? Using motivational journal prompts helps you explore your inner thoughts and desires which help you boost motivation way easier and also gives you clarity on why you are doing what you’re doing. 

Helps you take action 

Sitting down to journal your goals and dreams can help you create a plan of action. Nothing ever happens if you only think about it. Action needs to happen! Taking action is a byproduct of motivation but it also feeds your motivation!

Remember how I mentioned motivation is fleeting so you need momentum? Well, action creates momentum! Motivational journal prompts can help you take action which in turn sparks more motivation and in the long term, momentum! 

Working on your mindset 

Often fear plays a big part in not achieving goals or even TRYING to achieve goals. You are afraid you will fail, embarrass yourself, mess up, etc. When the fear is worked through there is less holding you back! You open the door to motivation!

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15 motivational journal prompts 

1- What does “being motivated” mean to you?

2- What does your dream life look like? How is the day laid out? How do you feel?

3- What are your top 5 goals?

4- How can you re-prioritize your to-do list?

5- What do you want to learn more about?

6- When do you feel the most energized?

7- What has made you feel motivated in the past?

8- What would life be like if you achieved your biggest goals?

9- Who is a role model to you? Why?

10- Where do you hope to be in 5 years?

11- Why do you want to achieve your goals? Dig deep!!

12- What is a short-term goal you are confident you can achieve?

13- What do you want to be remembered for?

14- If you woke up tomorrow with all your goals achieved, what would be different? 

15- What can you change in your routines right now that would make a difference in your goal achievement?

Journaling for motivation: 3 tips

Here are some tips to get more out of the motivational journal prompts. If you are still wondering HOW journaling can boost your motivation here are a few things to remember.

Focus on the positives

Negativity does not help you become motivated! Focusing on all the things you don’t have, the things that didn’t work out, how you’re a failure, and so on won’t make you motivated. It will make you upset and be further proof as to why you can’t achieve your goals and dreams. 

Focus on the good stuff – your progress, the excited feelings you have, the vision and dream you have for your life! Getting excited and building up your confidence will make you motivated to TAKE ACTION.

Be future-oriented 

While I always think it’s good to review what you’ve done before, it isn’t always helpful when it comes to motivation (unless it was all positive, of course). However, focusing on the future to come pumps you up. You start getting excited about the life you can live, the house you’ll have, the job you will do… the future holds so many possibilities which can be super motivating. 

Dig into the why

You always hear people say “find your why” when it comes to goals. Why do you really want to lose weight? Is it to just look good in a bathing suit? Or is it because you want to live longer to see your grandkids? Why do you want to buy a big house? Is it because you want to own something fancy? Or is it because you didn’t grow up in a stable home and now that you’re an adult you want to give yourself and your family the life you never had?

Your why is always deeper than you think it is. Your why is the REAL driving force behind motivation. When you work through the journal prompts keep asking yourself “why” when you write something. Dig a little deeper each time. 

15 must use motivational journal prompts
Motivational journal prompts

Final thoughts 

Motivation comes and goes but your goals and dreams are forever. There’s a little poem for you. 

I think using journal prompts to boost your motivation is a great practice because it’s so accessible. You can write in your journal, on your phone, or even make videos or voice recordings. The best part is that with practice it gets easier to express yourself and to unravel your thoughts. 

Motivation may not last a super long time but with ACTION you can create momentum that lasts much longer (and having your WHY) helps a lot too. 

What motivational journal prompt is your favourite?

Until next time, 


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