Journaling through grief can feel intimidating, especially when you’re not sure where to start. Trust me, I get it—sitting down with a blank page can be tough when emotions are painfully raw. But having a gentle structure, like these prompts, can make it easier to begin.

Each writing prompt is designed to help you explore your emotions, connect with precious memories, and tap into your inner strength (even when you fell like you have nothing left).

These prompts come from my experience working with others on this path. They are inspired by my guided journal, From Grief to Peace, which is full of reflective exercises to support healing no matter what type of loss you are coping with.

Of course you can use any type of paper, blank book, google doc, or even a notes file on your cell phone to write in. (Learn how to choose a grief journal here). 

What Are Grief Journal Prompts and Why Are They So Powerful?

Grief journal prompts are simple questions or ideas that help you start and focus on. Let's face it, a blank page can be daunting even on our best days. When you are overwhelmed with emotion, it can be especially difficult to get started, much less focus your narrative in a constructive way.

• They help you release difficult emotions that might feel stuck inside.
• They invite reflection on memories and love for the person you’ve lost, which can offer comfort and even bring a smile.
• They connect you with your inner strength and resilience, helping you feel more equipped to cope with your grief.
  

How to Use These Grief Journal Prompts

When using these grief prompts, focus on letting your thoughts flow without stopping to edit or correct. Set a timer if that helps—try writing for 5, 10, or 15 minutes without pausing, letting the words come as they are. Remember, this isn’t homework, and there’s no “right” way to do it. Let your journal be a safe space to express whatever comes up, in whatever way feels natural. You can’t do it wrong.

Take breaks as needed, and don’t feel pressured to complete every prompt. Let your heart guide you to the ones that resonate the most. And remember, this is your personal journey—there’s no right or wrong way to journal through grief.

So find a quiet spot, and let’s begin with prompts that I hope will bring you a bit of comfort and direction.

15 Grief Journal Prompts to Help You Process and Heal

The prompts below are designed to meet you wherever you are on your journey. Take your time with each one; there’s no rush. It’s okay to revisit prompts or skip those that don’t resonate right now. Honor where you’re at, and let these words guide you to healing.

Reflecting on Memories and Connection

What are three things that remind you most of your loved one?

• Reflect on why each item, sound, or place is significant. How does it make you feel when you encounter it? Sometimes these small reminders can help you feel connected to your loved one even in their absence.

Write about your favorite memory with them.

• Bring the memory to life on the page with as much detail as possible, noting smells, sounds, and sensations. This can be a bittersweet exercise, but it’s also a way to honor their presence in your life.

Describe the qualities you most admired in them.

• Think about what you learned from these qualities. Are there ways you can carry these traits forward in your own life? Reflecting on their strengths can remind you of their positive impact.

If you could say one last thing to them, what would it be?

• Write this as if they’re listening, allowing yourself to be fully open and honest. This prompt can help you release unspoken words, whether they’re about love, regret, gratitude, or forgiveness.

Processing Difficult Emotions

What emotions have been coming up the most lately?

• Describe each feeling without judgment, letting it flow onto the page. This is a powerful way to release emotions, and journaling offers a safe, private space to do so.

Is there a particular day or time that feels especially heavy without them?

• Acknowledge those specific moments, like mornings, weekends, or holidays that may feel particularly painful. Understanding these patterns can help you prepare emotionally for them and perhaps find small ways to ease the pain.

What helps you feel grounded during difficult moments?

• Reflect on habits or activities that bring you comfort, like taking a walk, meditating, or writing. Sometimes, recognizing these self-care tools is a reminder that you have ways to support yourself through the toughest times.

What was the hardest thing you faced today?

• This simple but powerful question invites you to process daily struggles. Writing about a single challenge each day can provide a sense of release, and looking back over time, you may find you’re gradually handling these moments with more resilience.

Honoring the Relationship and Connection

Write a letter to your loved one telling them how much they meant to you.

• This exercise can be deeply comforting, allowing you to express the love you hold in your heart. Speak to them as if they’re present, sharing anything that you would have said in person.

What are three things you wish you could tell them right now?

• Grief can make us yearn for the chance to share life updates or small, everyday moments. Writing these thoughts down can offer a feeling of connection, as though they’re still a part of your daily life.

In what ways do you feel connected to your loved one?

• Consider how their presence lingers in your memories, dreams, or even the habits you shared. Recognizing these subtle connections can be incredibly comforting, affirming that their impact on your life endures.

How would you like to honor their memory moving forward?

• Write about meaningful rituals, projects, or small acts that feel right to you. Honoring them in ways that resonate can bring purpose and help you feel connected to their legacy.

Finding Peace and Moving Forward

What is something that still brings you joy, even in grief?

• This question invites you to notice the small sparks of happiness or peace that remain. Identifying these moments can be a gentle reminder that healing is possible and that life’s beauty coexists with sorrow.

What are three things you’re grateful for today?

• Gratitude can feel out of reach in grief, but even small comforts—a warm cup of tea, a friend’s support—can offer a glimmer of light. Reflecting on these small blessings can foster resilience over time.

Imagine a future where you feel at peace. What does that look like?

• Visualize yourself finding moments of happiness and calm. This isn’t about “moving on” but about moving forward with a sense of inner peace and carrying your loved one with you in a meaningful way.

Conclusion

Grief journaling may feel challenging at times, but it’s also a tool for transformation. These prompts are here to help you find a sense of solace, express what’s in your heart, and ultimately make peace with loss. As you continue this journey, remember that you’re not alone, and every word you write is a step forward.

If you need more guidance, revisit the cornerstone page on Grief Journaling: A Healing Practice to Navigate Loss and Find Peace. It offers insights, practical tips, and more resources to support you. You don’t have to navigate this alone—your journal can be a constant companion through the highs and lows.