10 Journal Prompts to reset your routine

We all go through phases where life feels a little flat. You wake up, go through the motions, and by the end of the day, nothing feels exciting or meaningful. This is what we often call being “in a rut.” The good news? You don’t need a complete life overhaul to find your spark again. Sometimes, putting pen to paper and exploring your inner world through journaling can help you uncover what’s keeping you stuck and guide you toward clarity.

Here are 10 journal prompts to help you shift perspective, find new energy, and gently pull yourself out of the rut.

1. What does “being in a rut” look like for me right now?

Start by naming it. Write down how your days feel, what patterns you’ve fallen into, and the emotions that come with it. Awareness is always the first step to change.

2. When was the last time I felt truly excited or alive?

Reflect on a moment, big or small, when you felt joy or passion. It could be a trip, a creative project, or even a fun conversation. Ask yourself what about that experience lit you up.

3. What’s draining my energy right now?

List the habits, people, or tasks that make you feel heavy or uninspired. Sometimes, we stay in a rut because we keep giving time and attention to things that no longer serve us.

4. What small change can I make today to feel a little lighter?

It doesn’t have to be life-changing. Maybe it’s a 10-minute walk, trying a new recipe, or saying no to something that drains you. Write about one small shift you can try this week.

5. What am I avoiding?

Often, being in a rut is linked to procrastination or avoiding tough decisions. Explore what you’ve been putting off—whether it’s a conversation, a dream, or even rest—and why.

6. What would my ideal day look like?

Without worrying about perfection, describe a day where you’d feel fulfilled and at peace. Pay attention to the little things—how you’d start the morning, who you’d talk to, what you’d do in the evening. This can reveal what you’re craving in your current routine.

7. What am I grateful for that I’ve been overlooking?

Gratitude can shift energy quickly. Instead of listing the obvious things, dig deeper—like a kind text from a friend, the comfort of your favourite tea, or the way sunlight falls into your room.

8. What do I need to forgive myself for?

Sometimes ruts come from being too hard on ourselves. Write about any mistakes, missed opportunities, or regrets you’ve been holding onto. Then, offer yourself compassion and let them go.

9. What’s one dream I’ve put on hold—and what’s one step I can take toward it?

Reconnect with an idea, hobby, or goal you’ve left in the background. Even if you can’t fully pursue it now, brainstorm the smallest step you could take to bring it back into your life.

10. If I were giving advice to a friend in this exact rut, what would I tell them?

Sometimes clarity comes easier when we imagine helping someone else. Write down the encouragement, strategies, and kindness you’d share with a loved one—and then turn that wisdom back to yourself.

Getting out of a rut doesn’t always mean changing your job, moving cities, or reinventing your life. More often, it’s about slowing down, noticing where you are, and gently reconnecting with yourself. Journaling is a safe space to do exactly that—it gives your thoughts structure and helps you see what’s possible.

If you’re ready to turn reflection into a habit, pair these prompts with a dedicated journal you love. Whether it’s our Feelings Journal for daily check-ins or our Affirmation Cards for a quick mindset shift, having the right tools can make your journaling practice even more meaningful.

So, the next time you feel stuck, open your journal, choose one of these prompts, and let your pen guide you back to clarity.