90 Journal Prompts

Journalling is a wonderful way to spend time, especially in early recovery and when you are on the constant journey of connecting deeper to your true self, and with God. I selected three categories that I find helpful when one is turning the page on a new life, especially while in recovery, and quitting smoking.

Christian Journalling

1. What does “follow Jesus” look like in my day-to-day choices?

2. Where did I notice God’s presence this week, even in small moments?

3. What truth about God do I need to cling to right now?

4. What is one fear I’ve been carrying, and what would surrendering it to God sound like?

5. Where have I been trying to control outcomes, and how can I release that?

6. What does grace mean to me personally, and how do I respond to it?

7. How did God use my experiences this week to shape my character?

8. Who can I serve today, and what would love look like in that situation?

9. What “good fruit” do I want to grow in my life, starting this month?

10. What have I learned about forgiveness, including God’s forgiveness of me?

11. When I feel distant from God, what practices help me return?

12. What scripture feels like a steady anchor for me, and why?

13. Where did I speak harshly or miss an opportunity to be gentle? What do I do next time?

14. What would it look like to pray with honesty instead of performing?

15. What blessings am I overlooking because I’m focused on what’s missing?

16. What is something I need to ask God for specifically, without minimizing it?

17. How can I trust God with a “waiting season” I’m currently in?

18. What does peace look like in my body and mind when I’m aligned with God?

19. What kind of person does God seem to be inviting me to become?

20. Where have I been believing a lie, and what is the counter-truth God offers?

21. How can I be more thankful in ordinary routines, not just big moments?

22. What do I need to release today so I can move forward with faith?

23. What relationship needs prayer from me, and what attitude should guide my prayers?

24. What does obedience look like for me right now, even if it’s small?

25. How can I respond to criticism with humility and growth instead of defensiveness?

26. What does God’s love feel like in my life when I’m being challenged?

27. Where do I need wisdom, and what might God be teaching me through this?

28. What is one way I can glorify God through my words this week?

29. What part of my life needs God’s healing, and what does hopeful prayer sound like?

30. If I trusted God completely for the next 7 days, what would change in my actions?

Recovery Journaling

1. What am I powerless over right now, and how is that showing up in my life?

2. When did I first realize my drinking/using was becoming unmanageable?

3. What kinds of chaos has my addiction caused for me and for others?

4. What does surrender look like for me in this specific moment today?

5. What would my life look like if I stopped trying to manage everything alone?

6. Where have my decisions made life harder instead of better?

7. What is one truth I’ve been avoiding because admitting it feels painful?

8. Who has been most impacted by my addiction, and how?

9. What have I done that I wish I could undo, and what can I take responsibility for now?

10. What am I willing to do differently beginning today, even if I don’t feel ready?

11. What is my honest inventory of what I have taken from people, including trust, time, and safety?

12. What are the patterns in my thinking that lead me toward relapse or avoidance?

13. What am I feeling when I’m tempted to drink/use, and what do I do instead?

14. What harms have I caused through lying, hiding, or manipulation?

15. Where have I harmed myself—emotionally, physically, spiritually, or practically?

16. What role have I played in broken relationships that I want to repair?

17. What would amends mean to me if it were about restoring trust, not just feeling better?

18. What is the difference between making amends and expecting forgiveness?

19. Who should I contact first for amends, and what is my plan to do it safely?

20. What am I afraid will happen if I tell the truth?

21. What do I need to learn about humility in order to follow through?

22. What would it mean to make direct amends without blaming others?

23. What are my character defects, and how have they shown up in my addiction?

24. Which character defect causes the most damage for me, and what’s the alternate response I want to practice?

25. What are the moments I’m most likely to act out, and what warning signs do I need to track?

26. What have I tried to do to fix things that didn’t work, and what did it cost me?

27. What part of me still wants to protect the addiction, and why does it feel safer than change?

28. What do I need to ask God/the Higher Power for today, specifically?

29. What would acceptance of my situation look like in my daily choices?

30. What is one concrete action I can take to stay sober today that aligns with my values?

Quitting Journalling

1. What are my strongest triggers to smoke, and when do they usually show up?

2. What have I told myself about smoking that has kept me stuck?

3. What are the top reasons I want to quit, written exactly as I feel them?

4. What do I notice in my body right before I reach for a cigarette?

5. What do I do to delay the craving by 5 minutes, and how do I plan to repeat it?

6. What situations make cravings hardest, and what replacement action will I take?

7. If I could be kinder to myself during cravings, what would I say in the moment?

8. What are my “rules” for quitting (for example, no smoking indoors, no “just one,” etc.)?

9. What is my plan for mornings, since that’s often the hardest time?

10. What is my plan for after meals, since that’s often a strong habit loop?

11. What do I do when I’m stressed, bored, or lonely instead of smoking?

12. What do I do when I’m around other smokers, and how will I protect my focus?

13. What will I do with my hands and mouth when the urge hits?

14. What will I do with my time when the “smoke break” would normally happen?

15. What is my emergency plan for the first 72 hours?

16. What beliefs about “needing” cigarettes do I want to challenge today?

17. What am I learning from each craving instead of treating it like a failure?

18. What am I willing to change about my routine to break the habit?

19. What does “progress, not perfection” look like for me right now?

20. If I slip, what’s my quick plan to get back on track within 24 hours?

21. What parts of my environment should I change to make smoking harder?

22. What parts of my environment should I add to make quitting easier?

23. Who can support me, and what should I ask them for?

24. What will I do to reward myself for not smoking today?

25. What will I do when I feel deprived, and how can I reframe it?

26. What cravings tend to be longest for me, and how will I ride them out?

27. What is one thing I can do that reminds me I’m becoming the kind of person who doesn’t smoke?

28. What are my top coping skills (breathing, walking, chewing gum, water, calling someone), and which one is first on my list?

29. What are my boundaries around buying, storing, or carrying cigarettes?

30. What is my next commitment for the next 24 hours, written clearly and simply?

“The righteous cry out,
and the Lord hears them;
he delivers them from all their troubles. The Lord is close
to the brokenhearted
and saves those who are crushed in spirit.”

• Psalm 34:17-18