Journaling Prompts for Overthinkers (Especially in Your 20s)
Welcome back to the journaling corner of this blog! If you’ve been here before, you know I’m a big believer in the power of journaling, especially for anyone who tends to overthink, spiral, or get stuck in loops of “what ifs” and worst-case scenarios (hi! I see you). Overthinking can feel like a never-ending roller coaster paired with a chorus of screaming riders. Journaling helps slow everything down. It gives you space to untangle and make sense of all the blurry and mixed-up thoughts.
I often remind clients that journaling doesn’t have to look one way. Some people love a special notebook and a pen, while others prefer the notes app, quick voice memos or typing a few sentences on their laptop. The format doesn’t matter! What matters is the intention: to connect with yourself honestly and gently, and to hopefully create a little distance from the overwhelm.
Here are some journal prompts designed for the overthinkers to help ease anxiety, quiet the mental spiral, and reconnect you with your inner voice:
Journaling Prompts for Overthinkers:
Take a moment to “brain-dump” all the thoughts that come to mind and cross-off the ones that don't feel important. How did it feel to do that?
If I were to identify the most important thought in my head right now, what would it be? Explore it with curiosity.
If I gave myself permission to not have “this” fully figured out right now, what would I feel?
What need is my overthinking trying to communicate or make sense of?
What would it feel like to let the thoughts float away and welcome a moment of quiet?
Who can I talk to about my overthinking that would feel supportive?
What feels in my control today, and what isn’t mine to manage?
What patterns do I notice in the things I tend to overthink?
What’s one thing I would do if I stopped overthinking it?
How would I like to feel in this moment?
*Journaling isn’t about writing perfectly or finding the right answers. It’s about showing up for yourself in small, meaningful moments. Whether you journal every day or just once in a while, each time you put pen to paper, you’re reminding yourself that you deserve patience and care, just as much as anyone else. If you’re looking for more journal prompts, consider getting a copy of The Journal Project here - a seasonal digital journal designed to help you slow down, reflect, and reconnect with yourself.
