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Reflect, relax, and prepare for the week ahead with these 21 Sunday journal prompts to kickstart a new week.
Sundays are all about reflection, relaxation, and preparation.
Setting aside some quiet time for yourself on Sundays is an absolute must.
I specifically schedule a time to journal every single Sunday.
This alone time with my journal allows for planning, mindfulness, introspection, and reflection – the perfect combination to get set up for the fresh week ahead.
Whether it be reflecting on the past week, planning for the upcoming week, or simply taking time to relax, Sunday journaling is a non-negotiable habit in my routine.
Ready to get started on your own Sunday journaling practice?
These Sunday journal prompts are the perfect guiding tool to ensure your journaling is all you want it to be. Use these prompts as a way to get inspired and motivated for your Sunday journal session.
21 Sunday Journal Prompts to Kickstart a New Week
Whether you’re journaling on Sunday morning or Sunday night… these 21 journal prompts have you covered!
Sunday Morning Journal Prompts
Begin your beautiful Sunday with some morning journaling using these guiding prompts.
1. What Do I Need Most Today?
Check-in with yourself. What do you need most from your Sunday?
Do you need a day of productivity and planning to prepare for the week? Do you need time to rest and relax? Or maybe you need a little splash of fun and adventure to spark joy in your life?
Do a little self-check-in with this journal prompt and tune in to what your mind, body, and soul need most today!
2. How Can I Practice Self-Care Today?
Self-care looks different every single day. Explore the different types of self-care (mental, physical, emotional, practical, etc.) and decide which ones are the top priority for you today.
From there, brainstorm active, tangible ways you can care for yourself.
Check out this list of self-care ideas for each type of self-care if you need some inspiration.
3. How Do I Feel Right Now?
As simple as it sounds, doing a self-check-in is something we often fail to do when we get caught up in the busyness of life!
Do a full-body scan.
How do you feel mentally? Physically? Emotionally?
Are you tired? Depleted? Energized? Motivated? Happy?
Brain dump all your feelings – physical and mental – into your journal!
4. What Do I Need to Get Done Today to Prepare for a New Week?
Sundays are the perfect reset day to get prepared for the start of a new week.
Whether it be changing your sheets, tidying your space, or getting your laundry washed and put away, do the chores and tasks that will set you up for a refreshed start to the week.
5. What am I Grateful for This Sunday?
Gratitude plays such an important role in your mindset and outlook on life.
Taking time to specifically focus on writing out some things you’re grateful for is a great way to start a new week.
These gratitudes can be as “big” or “small” as you’d like. Something as simple as a morning cup of coffee makes for a great item on your gratitude list.
6. List One Activity for Each Category: Productivity, Self-Care, Personal Growth
Answer these three questions:
- What is something productive you can do today?
- How can you care for yourself today?
- What is something you can do to better yourself today?
A great Sunday is a balance of all three things.
For example, maybe you can change the sheets (productivity), go for a walk with a podcast (self-care), and set new goals for the week (personal growth).
How will you accomplish the “Big 3” this Sunday?
7. How Do I Feel About Resting on the Weekends?
Productivity anxiety is something so many of us struggle with. This is often a result of hustle culture and feeling the need to be “productive” 24/7.
If you have any feelings of guilt or shame for resting, it’s time to explore that.
What about resting feels wrong or guilt-worthy? Why?
8. List All the Reasons Rest is a Good Thing
This goes hand-and-hand with Sunday journal prompt #7. Combat any rest guilt or productivity anxiety by making a list of all the reasons rest is important and necessary.
Rest is essential.
You are WORTHY of rest – on Sundays and any other day too!
9. How Can You Care for Your Mind, Body, and Soul Today?
Brainstorm 3 ways you can show yourself some TLC today: one for your mind, one for your body, and one for your soul.
This trifecta will leave you feeling refreshed in all aspects. Caring for your mind, body, and soul is going to set you up for the most restful and refreshing Sunday possible.
Take a well-rounded approach to caring for yourself by focusing on these 3 categories.
10. What Do I Need to Get Off My Mind?
Is there anything weighing you down today? Are you holding on to any emotions, resentments, or stressors that you want to let go of?
Put words to it!
Use your Sunday morning journaling time to brain-dump anything you feel is clouding your mind.
Sometimes just getting it written down on paper can release the power it’s holding in your mind.
11. What Do I Want to Do Today?
Forget the “should”s… what do you WANT to do with your Sunday?
Want to lay in bed all day and watch reruns of FRIENDS? Do it!
Want to go for a multi-mile hike and explore nature? Hit it!
Want to clean your whole house from top to bottom? Go for it!
Journal on your “ideal Sunday” and what that looks like for you. From there, explore the ways you can make that happen for yourself!
Give yourself permission to do what you WANT to do today.
Sunday Night Journal Prompts
These Sunday evening journal prompts are here to help you reflect and unwind before beginning a new week.
13. What Was the Best Part of My Sunday?
Is there a particular action, habit, moment, or activity that brought you joy today?
What was the highlight of your day today? Write about it!
This allows you to reflect on your day, express gratitude, and make note of the things you can do on future Sundays to feel good.
14. What Am I Looking Forward to This Week?
At the start of a new week, I always love to have a “look-forward-to”.
This can be anything – big or small. Even the simple daily joys are worth looking forward to!
Some Look-Forward-To Ideas Include:
- Reading a good book
- Morning coffee
- A favorite dinner
- An expected package/delivery
- Your favorite TV show (Bachelor Mondays, anyone?)
- Date night with your friends/partner
Romanticize the everyday things in your life! Find joy in the day-to-day pleasures.
15. What Am I Feeling Anxious About This Week?
Is anything clouding your mind? Maybe it’s a looming deadline, a stressful work project, an exam, or a big meeting… take note of anything making you feel anxious or nervous for the week ahead.
Nerves and anxiety are natural emotions! It’s okay to be feeling this way.
Writing your concerns or stressors down on paper can help clear your mind and work through some of the anxious thoughts swarming in your head.
16. How Can I Make Time for Self-Care This Week?
As silly as it may sound, physically plan out your self-care for the week. Make a commitment to yourself that you will fulfill your self-care needs.
Using a self-care planner (like the one in my self-care bundle!) is a great way to add a good amount of structure to your self-care routine.
By scheduling time for self-care, you are much more likely to fulfill your plan and show up for yourself. You wouldn’t bail on your commitment to someone else – so don’t bail on yourself either!
17. How Can I Make This Week Better Than Last?
This Sunday journal prompt has two parts to it:
- What didn’t go well last week? Why?
- How can I make that better this week?
Reflection allows us the opportunity to adjust and reevaluate for future growth and development.
Take time to acknowledge what didn’t go so well last week and brainstorm how you can adjust to make this week run a bit smoother.
18. What Habit(s) Do I Want to Incorporate This Week?
Being specific and intentional with adopting new good daily habits is how we really evoke growth in our lives!
Big changes start with small habits.
Take time to journal the habits you will focus on this week. Check out this list of good daily habits to get inspired!
19. How Can I Prioritize Connection This Week?
Forming meaningful connections with others has been linked to better mental health and overall well-being. This Sunday, brainstorm some ways you can prioritize human connection this week.
For example, plan a date night with your partner or a FaceTime call with your long-distance BFF.
Even just 10-15 minutes of interpersonal connection can boost your mood, improve your mental state, and increase feelings of happiness.
20. List 10 Positive Affirmations for the Week
A good week begins with a good mindset. Positive affirmations are the perfect way to cultivate the mindset you want for the week.
Pick a focus or two and write out up to 10 positive affirmations/mantras for the week.
Consider checking out these posts with affirmations for:
Utilize affirmations as a tool to create the best mindset possible to achieve your intentions for the week.
21. What Are My Goals for the Week?
Take some time to set 1-5 goals for the upcoming week. These can be goals for any area of life.
- What do I need to accomplish this week?
- How can I use this week to get closer to my larger long-term life goals?
- What can I do this week that I will be proud of next Sunday?
Consider referring to your larger life goals and breaking them down into smaller, short-term goals you can accomplish throughout the week.
Get Ready to Journal for a New Week
Now that you have Sunday morning journal prompts and Sunday night journal prompts, you are all set for a brand-new week.
Grab an empty notebook, a guided journal, a piece of paper, or even the notes app on your phone, and get to writing!
Which Sunday journal prompt will you explore first?
My Top Journal Recommendations
If you’re anything like me, a cute journal is an absolute MUST for a consistent journal practice.
Check out my absolute favorite journals on the market right now!