How often should I journal using these prompts?

You can start with one prompt per day for a week. Regular reflection builds awareness and keeps journaling from becoming just a crisis tool.

Do I need to write long entries?

Not at all. Even a few sentences of honest reflection are enough. The key is showing up and staying consistent.

Can I use Stoic for these prompts?

Yes. Stoic includes guided prompts and reflections that adapt to your entries. You can copy any of these questions into Stoic and write directly inside the app.

6 Journaling Prompts to Cultivate the Quiet Discipline of Reflection

Six journaling prompts from licensed therapist Jon Filitti to help you build a calm, consistent daily practice — in Stoic or on paper.

Written by

Jon Filitti, LMHC

Updated on

September 30, 2025

Journal in stoic.

OVERVIEW

Frequently Asked Questions

These six journaling prompts were written by licensed therapist Jon Filitti, created as part of his essay The Quiet Discipline of Journaling.

Each one invites you to explore your thoughts gently but honestly — to use journaling not just as a reaction to crisis, but as a quiet, grounding daily practice.

Write about some times you've turned to journaling as an “emergency kit”? How did it help you in that moment?

How do you see journaling feeling different if you practiced it during calm or joyful moments of your life instead of waiting for a crisis?

What resistance comes up for you when you're asked to sit down with your journal for five minutes today?

If journaling is a kind of “mental stretch,” what part of your inner life feels tight right now? What might loosen if you wrote about it?

What would a “quiet discipline” of journaling look like in your own life? Morning reflections, evening gratitude, something in between?

Imagine yourself seven days from now, having journaled each day. What small but meaningful shifts do you hope to notice?

Closing Reflection

Journaling doesn’t need to be dramatic to be transformative. The real power comes from returning to it — not just when life feels heavy, but when it feels light. Each time you sit down with your thoughts, you’re stretching your awareness and strengthening your connection to self.

Even five quiet minutes can shift your day. Over time, those minutes compound into resilience, clarity, and calm.

‍

How to Use These Prompts

You don’t have to tackle all six prompts at once.

Try one each day for a week, or choose whichever one speaks to you most right now.

Set aside five to ten minutes. Create a quiet space — maybe with your morning coffee or before bed.
Read the prompt slowly. Let it sit for a moment before writing.
Write freely. Don’t edit or judge your words — the goal is honesty, not perfection.
Reflect after writing. Ask yourself what shifted in your mood, focus, or self-understanding.

You can write in a physical journal or open Stoic and use these prompts directly in the app. The important thing is consistency — showing up even when you don’t feel like it.