Prompt Library
CBT-inspired prompts for reflection. Filter by category, search by keyword, and send any prompt to the private AI journal in one click.
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A few highlights to get you started
What triggered my anxiety today? What happened right before I started feeling anxious?
Identifying triggers is crucial for managing anxiety. Most people can't see patterns until they write them down.
After writing, click Get insights for an on-device emotional tone, theme, and reflection question.
What's the worst that could happen in this situation? How likely is it actually?
Anxiety makes us overestimate danger. This prompt helps you reality-test your fears.
After writing, click Get insights for an on-device emotional tone, theme, and reflection question.
What does anxiety feel like in my body right now? Where do I feel tension?
This prompt helps you identify physical sensations associated with anxiety. Body awareness is the first step in managing anxiety - you can't change what you don't notice.
After writing, click Get insights for an on-device emotional tone, theme, and reflection question.
What's one thing I can control in this situation? What's outside my control?
Anxiety increases when we try to control the uncontrollable. This prompt helps you redirect energy.
After writing, click Get insights for an on-device emotional tone, theme, and reflection question.
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Showing 20 prompts
What does anxiety feel like in my body right now? Where do I feel tension?
This prompt helps you identify physical sensations associated with anxiety. Body awareness is the first step in managing anxiety - you can't change what you don't notice.
What triggered my anxiety today? What happened right before I started feeling anxious?
Identifying triggers is crucial for managing anxiety. Most people can't see patterns until they write them down.
What's the worst that could happen in this situation? How likely is it actually?
Anxiety makes us overestimate danger. This prompt helps you reality-test your fears.
What evidence do I have that this fear is realistic? What evidence contradicts it?
This classic CBT technique helps you examine anxious thoughts like a detective.
If a friend came to me with this exact worry, what would I tell them?
We're kinder to others than ourselves. This prompt leverages that to reduce anxiety.
What's one small thing that made me smile today?
Starting with tiny moments makes gratitude practice sustainable. Big things are easy to forget; small moments stick.
Who is someone I often take for granted? What's one thing they did for me recently?
We adapt to people in our lives and stop appreciating them. This prompt fights 'hedonic adaptation'.
What's one challenge I'm facing that's actually teaching me something valuable?
Finding meaning in difficulty is the most powerful form of gratitude. This doesn't minimize pain - it honors growth.
When do I feel most like myself? What am I usually doing?
Your most authentic moments reveal your core values. This prompt helps you identify them.
What do I believe about myself that might not actually be true?
We carry childhood stories about ourselves that no longer serve us. This prompt helps you question them.
If money and others' opinions didn't matter, what would I do with my life?
Removing constraints helps you see your true desires. Most people have never honestly asked themselves this.
What's one thing I can control in this situation? What's outside my control?
Anxiety increases when we try to control the uncontrollable. This prompt helps you redirect energy.
What's my anxiety trying to protect me from? Is this protection helpful right now?
Anxiety evolved to keep us safe. Understanding its 'intention' helps you work with it, not against it.
What's something I use every day that I've stopped noticing?
We adapt to conveniences so fast we forget they're there. This prompt fights habituation.
What's a mistake I made that taught me something important?
Gratitude for mistakes is advanced practice. It transforms regret into wisdom.
What compliment do I have trouble accepting? Why might that be?
The compliments we reject reveal our deepest insecurities. This prompt brings them to light.
What would 10-year-old me think of who I am today?
Your childhood self had dreams unburdened by 'realism'. This prompt reconnects you with that innocence.
What's the smallest step I can take right now to feel 1% better?
Anxiety paralyzes. This prompt gets you moving, even if it's just sipping water or stepping outside.
What are three things I can see, hear, and feel right now? (5-4-3-2-1 grounding)
The 5-4-3-2-1 technique interrupts panic by anchoring you in the present moment through your senses.
When was the last time I felt calm? What was different about that moment?
Instead of fixating on anxiety, this prompt helps you reverse-engineer your calm moments.