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Key takeaways

  • Try a short, specific question if deciding what to write feels difficult.
  • Programs for low mood and depression are reviewed by licensed therapists before publishing.
  • Write by hand in your own paper journal. Nothing you write is stored in the app.
  • Short sessions (5 to 10 minutes) are more sustainable during low-energy periods.
  • Journaling is a supportive practice, not a substitute for professional mental health care.

What the research says about journaling and depression

A 2022 review by Sohal and colleagues found potential benefits from journaling across mental health studies, with substantial variation in the results. It does not establish these prompts as a treatment for depression.

The prompts below offer manageable starting points. You can skip any question, stop early, or discuss journaling with your therapist if you are unsure whether it is helping.

Closed hardbound journal resting on a rug with plants in a sunlit sunroom

What kinds of prompts work during depression

When energy is low and motivation is difficult, certain prompt types are more accessible than others.

The best prompts for depression start small and concrete. They do not demand positivity. They do not ask you to reframe or find silver linings. They ask you to notice, name, or describe one specific thing.

  • Noticing prompts: "What am I physically aware of right now?" No feelings required.
  • Completion prompts: "One small thing I did today was..." Anchors in the possible.
  • Permission prompts: "Something I am allowed to feel right now is..." Removes judgment.
  • Curiosity prompts: "One thing I am slightly curious about, even a little, is..." Builds toward engagement.
  • Boundary prompts: "Something I do not have to solve today is..." Reduces overwhelm.

Sample journal prompts for depression

Write these in your own paper journal. Pick one prompt. Set a 5-minute timer. Do not push past it if your energy runs out.

  • Describe where you are right now. The room, the light, the temperature. Just the physical facts.
  • What is one thing that has happened in the last 24 hours, however small?
  • What do you wish someone understood about how you feel right now?
  • What is something you used to enjoy? You do not have to enjoy it now. Just name it.
  • What would be enough for today? Not good, not productive. Enough.
  • Is there anything, even very small, that you are giving yourself credit for?

How Journal Party approaches depression programs

Journal Party includes programs on low mood and related topics. Licensed therapists on our Mental Health Advisory Board review mental health programs before they are published.

Reviewers look at the wording, order of prompts, and how each program approaches difficult topics.

A session looks like this: open the app, choose a program, read the prompt, set a short timer, write by hand in your own journal. Nothing you write is stored in the app. Journal Party handles the structure. Your journal stays private.

When journaling is not enough

Journaling is a supportive tool, not a treatment. If you are experiencing persistent low mood, loss of interest, sleep disruption, or thoughts of self-harm, please reach out to a licensed mental health professional.

The 988 Suicide and Crisis Lifeline (call or text 988 in the US) is available around the clock. Journaling can be part of a broader support plan, but it should not be the whole plan.

Frequently asked questions

Can journaling help with depression?

Journaling may be useful for some people alongside professional support. Results vary, and this page cannot tell you which exercise is right for your depression. If writing makes you feel worse, stop and speak with a qualified professional.

What should I write when I am depressed?

Start with something concrete and low-demand: describe your physical surroundings, name one small thing that happened today, or write one sentence about how you feel. Avoid prompts that demand positivity or reframing. Short sessions of 5 to 10 minutes are more sustainable during low-energy periods.

Are Journal Party programs appropriate for people with depression?

Journal Party programs on low mood and depression-adjacent topics are reviewed by licensed therapists before publishing. The app is a journaling companion, not a therapy tool, and is not a substitute for professional mental health care. It is appropriate for people who want structured self-reflection as part of a broader support plan.

How long should I journal when I am depressed?

Try a few minutes if you want to write. You can stop sooner or skip the session if it feels too difficult. You do not need to meet a daily target.

Ready to put this into practice with more structure? Premium unlocks a growing library, a new guided program and fresh journal prompts every day, and PowerPrompt sessions with optional audio. Annual Premium starts with a 7-day free trial when eligible.