Evening journal prompts to put the day down.

An evening journal gives the day somewhere to go before you try to sleep. A few minutes of looking back, naming how you feel and writing tomorrow down can make it easier to switch off. These 40 prompts follow the shape of a short wind-down: look back, notice feelings, spot small wins, park tomorrow and finish on something calm.

Look back on the day

Put the day into words before you put it down.

1. What happened today, in three sentences?
2. What took up most of your attention today?
3. What surprised you today?
4. What was the hardest moment of the day?
5. What was the best moment of the day?
6. If today had a title, what would it be?
7. What did you spend time on that you are glad about?
8. What did you notice today that you usually miss?

Feelings

Name what is still with you. The feelings wheel can help find the word.

9. How are you feeling right now, in one word?
10. What feeling showed up most today?
11. What is still bothering you from today?
12. What gave you energy today, and what drained it?
13. When did you feel most like yourself today?
14. What do you need more of tomorrow?
15. What would you tell a friend who had the day you just had?
16. What can you forgive yourself for today?

Small wins

Easy to miss on a busy day.

17. What is one thing you finished today?
18. What did you do today that future you will thank you for?
19. Where did you make progress, even slowly?
20. What did you handle better than you would have a year ago?
21. What kind thing did you do for someone today?
22. What did you say no to, and why was that right?
23. What was a good decision you made today?
24. What are you proud of from today, however small?

Park tomorrow

Write tomorrow down so it can wait until morning.

25. What three things do you want to remember for tomorrow?
26. What is worrying you about tomorrow, and what is one small step for it?
27. What can wait until later this week?
28. What would make tomorrow feel like a good day?
29. What do you want to do differently tomorrow?
30. Who do you want to reach out to tomorrow?
31. What is the first thing you will do tomorrow morning?
32. What can you let go of before you sleep?

Wind down

Finish on something calm.

33. What are you grateful for tonight?
34. What is one thing you are looking forward to?
35. What sound, smell or feeling is comforting right now?
36. What would help you rest well tonight?
37. What went right today that you did not expect?
38. What is one sentence you want to end the day with?
39. What would feel kind to yourself before bed?
40. What do you want to remember about today?

A five-minute evening journal routine

1. Look back (1 minute). Answer one prompt from “Look back on the day”.
2. Name a feeling (1 minute). If the word will not come, the feelings wheel can help.
3. One small win (1 minute). Something that went okay, however small.
4. Park tomorrow (1 minute). Write down what you are worried you will forget, then close the notebook.
5. Wind down (1 minute). End with a calm prompt, or a minute with the breathing timer.

Write it or say it

At the end of a long day, writing can feel like one more task. Talking is easier. Use our free voice journal to answer a prompt out loud and keep the text if you want it. Prefer paper by the bed? Download the printable PDF.

Why evenings work well for journaling

The day is over, so there is something concrete to reflect on, and writing tomorrow down helps it wait until morning. The NHS suggests a similar idea for a busy mind at night: setting aside time to write worries down and look for solutions, so they are less likely to follow you to bed. Read more in our guide to stopping overthinking at night and our 10-minute wind-down.