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Use these Monday journal prompts to help you get organized, motivated, and prepared for a fresh week.
Monday mornings are the perfect time for a fresh start. At the beginning of a new week, you have the opportunity to make it anything you want.
Taking some time on Monday morning to get prepared for the new week is one of the best things to do to set yourself up for success. One great way to do this is journaling.
Why Journal on Mondays?
I love to start my day off with a quick journaling session, especially on Mondays. I’ve found that journaling every Monday morning leads to a more productive, intentional, and successful week.
First and foremost, journaling is an effective way to slow down and be present. Mondays are often rushed and overwhelming. If you are anything like me, that snooze button may be a little extra appealing on Monday mornings… and once you press snooze one too many times, it’s easy for your day to slip into a feeling of panic and stress.
Journaling is an excellent way to combat any Monday anxiety, stress, fatigue, or dread.
The simple act of sitting down and responding to these Monday journal prompts can slow your mind, helping you get in touch and aligned with your goals and intentions for the week.
Additionally, journaling has calming effects on the brain and body. At the start of a brand new week, feeling calm and present is crucial for happiness and success.
Allow yourself some time on Monday morning to put the screens away and journal. This doesn’t have to be a long process… simply taking 5 minutes to explore these Monday journal prompts can help you get in the right headspace for a successful and happy week.
Monday Morning Journal Routine
So, you’ve decided to pursue Monday journaling… but how?
Building a full Monday morning journal routine can help you get the most out of your journaling. I highly encourage you to prioritize a slow morning, especially on Monday.
Rushed mornings start our day off on the wrong foot. Once we have a panicked, hurried, stressful morning, the rest of our day often feels out of control too.
Even if it involves waking up a bit earlier, prioritize a leisurely, relaxing morning routine. It is worth it.
My Monday morning journaling routine usually looks a little something like this:
- Wake up with extra time
- Make my bed
- Hydrate with lots of water
- Open my blinds
- Brew my morning coffee
- Find a cozy space
- Practice deep breathing
- Review and select Monday journal prompts
- Reflect, think, and be mindful
- Put pen to paper – journal on the chosen Monday journal prompts
A slow, relaxing, and cozy morning pairs nicely with a Monday journaling session. Build a personalized routine that makes you feel relaxed and allows you to be present and mindful for the Monday journal prompts we are about to explore.
Environment, mindset, and energy are everything.
Once you have developed your own routine, it is time to explore these 20 Monday journal prompts.
20 Mindful Monday Journal Prompts
These journal prompts are meant to explore your mental state, energy levels, goals, intentions, plans, and more.
Use these Monday journaling prompts to check in and prepare for a fresh week.
Monday Mindset Journal Prompts
These Monday journal prompts are intended to inspire deep reflection and insight into your mindset and mental health as you start this week.
1. How are you feeling right now?
This is an intentionally broad prompt. Feel free to take this in any direction that feels truest to you. Consider your mental state, physical sensations, thoughts, feelings, etc. Anything that is impacting how you feel right now deserves to be put on paper.
2. Describe your motivation levels.
Let go of any perception of “right” or “wrong” here. Are you feeling motivated and ready to crush the week? Or are you feeling a bit weighed down and exhausted?
Both responses are valid and totally okay.
3. How did last week go?
Explore the highs and lows of the previous week. What went well? What would you change? How can you learn from that to make this week even better?
4. How do you want to feel on Sunday night?
At the end of this week, what is your hope? Do you want to feel accomplished? Proud? Rested? Relaxed? Energized? Motivated?
Dive deep here. Let your thoughts flow on the paper.
5. List positive affirmations for the week.
What positive affirmations do you want to take with you through the week? Make a list of mantras that you can refer to throughout the next seven days.
6. What is clouding your mind right now?
What is taking up space in your mind? Maybe it’s pain, grief, self-doubt, insecurity, exhaustion…
Whatever it may be, write about it. Putting words to the things holding us back can help free us from their hold. Release them here, on paper.
7. Where do you need self-compassion this week?
How can you be kinder to yourself this week? Is there a specific area where you are struggling and could use some self-care or attention?
Recognizing any weaknesses is the first step in overcoming them.
8. How can you make this week happier?
What small, everyday things can you do to feel happy this week? Brainstorm the simple things that make you happy and how you can incorporate them into your week.
9. How will you practice self-care this week?
Making a plan and specifically scheduling self-care may seem silly… but it’s actually one of the best ways to commit to caring for yourself and preventing burnout. Whether it be a quick self-care shower, a simple self-care activity, or a full self-care night, commit to some form of self-care this week.
Remember: self-care isn’t “earned”, it’s essential.
10. Describe your ideal week. How can you achieve that?
Picture your ideal week. What does it look like? How does it feel? What does it include?
Now, how can you make that a reality for this coming week? Make a plan!
Practical Monday Journal Prompts
These Monday journal prompts are about the to-dos, plans, schedules, and logistics of your upcoming week.
11. What are your top 3 goals for the week?
At the start of every new week, it’s important to set some new goals. What do you hope to accomplish this week? Narrow it down to your top 3 and write those down.
12. What is one thing you are looking forward to?
Are there any plans on the books for this week that you are looking forward to? Write about it. Allow yourself to feel and express your excitement and joy.
13. How will you achieve work/life balance this week?
The best way to achieve a work/life balance is by developing a plan to do so. Without a commitment to a plan, it’s easy to let your work life consume you. Jot down some ideas for how you can add some downtime into your schedule this week.
14. Set a goal in each area of your life for this week.
Setting goals within the 7 areas of life is a great way to ensure that you are working on balanced self-improvement and personal growth. Set a goal for yourself for each of the 7 areas of life: environment, career, finance, relationships, personal growth, mental health, and physical health.
These goals should be realistic and achievable for your week. They do not have to be insanely big or drastic. For some goal ideas, check out my post with 70 goal ideas for the 7 areas of life.
15. What habits do you want to build this week?
What good everyday habits do you want to practice this week?
Some good everyday habit ideas include:
- drinking more water
- waking up earlier
- less screen time
- daily movement
- 8+ hours of sleep
- wear blue light glasses while on the computer
- limit caffeine intake
As James Clear says in his remarkable book Atomic Habits, “small habits don’t add up, they compound. That’s the power of atomic habits. Tiny changes. Remarkable results.
16. What habits do you want to break this week?
On the other hand, what are some bad habits that you want to focus on breaking this week?
Some bad everyday habit examples include:
- mindless scrolling
- negative self-talk
- skipping meals
- staying up too late
- drinking too much
- wasting time
Make a list of the things that hold you back in life and start brainstorming how you can break free of those habits.
17. What can you do today to make the rest of the week easier?
It’s Monday. The rest of your week is impacted by the actions of today. How can you make the rest of your week easier by what you do today?
Maybe you can get your laundry done so you don’t have to think about it? Go grocery shopping so your kitchen is stocked for the week? Order a meal-delivery kit to cover dinners for the week?
There are lots of small things you can do today that will help make the rest of your week run smoother.
18. Brain dump every responsibility on your mind.
It doesn’t have to be organized, neat, or in order. Sometimes just a messy brain dump of everything weighing on our minds can help us sort through and make an actionable plan.
Deadlines, to-dos, chores, tasks, assignments, phone calls, meetings, appointments, emails… dump them all right here. Get them out of your head and onto paper.
19. Write a letter to yourself as though you are at the end of the week.
Yes, you read that right. Write a letter to your current self as though you are already at the end of the week. In other words, write a letter from the future.
If you are familiar with manifestation, this practice may be one you know of. Essentially, writing as though you have already achieved your goals and completed your tasks signifies to your brain that you are capable (which you are!).
This can help motivate and inspire you to go after all your goals for the week.
Now, last but not least…
The #1 Monday Journal Prompt
20. Write a gratitude list.
Gratitude journaling is an excellent practice to start incorporating into your life. I, personally, try to gratitude journal every morning – not just on Mondays!
By even just taking 5 minutes to quickly list some things you are grateful for, you can totally change your attitude for the rest of the day. When you focus on the things you are grateful for in your life, you shift your energy into that of abundance and joy. With this shift comes more positivity. When you exist at such an energy, you attract more high energy things towards you.
In other words, being grateful for what you have attracts more things to be grateful for.
If you take just one thing from these Monday journal prompts, let it be this… practice gratitude.
How will you Monday journal?
Will you use a fancy notebook, specifically for your Monday journal prompts? Or will you opt for scratch paper or even a computer document?
Will you have a set routine or will you adopt a more “go with the flow” approach?
What does your Monday journal practice look like? How does it make you feel?
Leave me a comment telling me how your start-of-the-week journaling impacts your life.
Happy Monday and Happy Journaling!