70 New Year Journal Prompts for Your Ultimate Glow-Up

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Use these New Year journal prompts if you want to have the ultimate glow-up and show up as your best self.

It’s time to unpack your limiting beliefs and reframe them into more positive abundant beliefs. The past is the past and the sooner you learn to let go of your old identity and give yourself permission to evolve into a newer healed version of yourself the better.

As a Mindset and Productivity Coach for Perfectionists (and a recovering perfectionist myself), I have spent a lot of time researching, demonstrating and coaching on identity shifts.

I used to go through cycles of procrastination, go-go-go and then burnout every 6 months in my attempts to ‘be good enough’.

All it did was erode my self-confidence and self-worth.

And I don’t want that for you.

That’s why I shared these journal prompts to help you align your goals with your values and step into your higher self with confidence and grace.

Why journaling this new year is a game-changing

I’ve been New Year journaling since I was 14 years old and it’s become a bit of a tradition now. If I accidentally forget to do it because I partied too hard on NYE, I genuinely feel like I missed out on a sacred moment.

There’s honestly something so beautifully grounding about starting the year journaling and that’s why I strongly recommend everyone does it.

However, first things first, New Year journaling isn’t just listing goals. It can be a part of it but it’s not the main thing. It’s actually about getting everything out on paper and seeing what things align with your values and what don’t.

For example, some goals/ideas/beliefs need to stay in the past. You can’t bring them with you into the new year because they aren’t in alignment with the glowed-up version of you.

Journaling provides you with clarity.

It’s also a reference point because every year you can reflect on the things that have changed in your life and notice any key themes or patterns that show up.

For perfectionists and high achievers, journaling will help you slow TF down for a minute. At this time of the year, it’s so easy to start planning and mapping out Big Hairy Audacious Goals (and that’s great) but you also need to make sure you don’t overwhelm yourself.

If you’re tired of setting goals that feel more like pressure than motivation, journaling will help you change that.

How to start journaling in the new year

Choose a Quiet Time

Block out 10-15 minutes (at least) to spend time journaling. You can make it an event if you want or you can keep it low-key. For example, you might want to set up a desk, light a candle and practice a bit of mindfulness before you start OR you might just grab your journal while chilling on the couch.

Reflect on Last Year

Use the time to reminisce and reflect on the previous year. What went well? What didn’t go so well? Did you behave in alignment with your values?

Write Down Your Core Values

Write down your values so that they are clear in your mind or find out what your values are using the Values Over Perfection workbook. Think about what makes you feel alive and what you want to prioritise this year.

Set Values-Driven Goals
Now that your values are front and centre of your mind, you can start setting goals that actually mean something to you. Don’t worry about the socially acceptable or family-approved answer, just be truly with yourself. Ask: What do I want to feel this year? Who do I want to become? This is your chance to set goals that align with who you really are, your true-self and NOT your role-self

Use Prompts to Get Unstuck
Use the journal prompts listed below to help you get out of blank-page analysis paralysis. I’ve created them so that they take you on a journey from understanding yourself and setting boundaries to designing your ideal life. You don’t need to use them all and you definitely don’t need to stick to the exact wording. You can edit them and make them your own because at the end of the day, they are meant to help you NOT restrict you.

Journal prompts for a better new year

Reflections on Perfectionism

What’s a goal I ACTUALLY want to achieve this year?
One small step I can take today to move closer to my goals is…
What’s a recent win I haven’t celebrated because it wasn’t “perfect” or I felt I ‘could’ve done better’?
How can I show compassion and love to myself?
What’s a moment this year where my perfectionism held me back?

Overcoming Limiting Beliefs

What belief about myself do I want to rewrite this year?
What’s one limiting thought that always pops up and how can I tackle it today?
What’s my favourite positive affirmation?
What’s one empowering belief I can adopt to move past my biggest challenge?
What limiting belief am I ready to leave behind in 2024?

Self-Compassion

When I mess up, what’s something kind I can say to myself instead of beating myself up?
What’s one small way I can be extra patient with myself today?
What self-care rituals can I add to my routine to help my mental health?
How would I comfort a friend who is feeling like me, and how can i give myself that same love?
What’s one tiny act of self-love I can do this week?

Reparenting Your Inner Child

What’s one childhood dream I want to bring back into my life this year?
How can I bring a little more playfulness into my everyday life?
What’s something fun I can do today that would make my inner child smile?
How can I balance my big goals with nurturing my inner child’s needs?
What’s a simple way I can show up for my inner child today?

Mindfulness and Presence

What’s one small habit I can start to help me stay present every day?
When I feel stressed, what’s something I can do to calm down and ground myself?
What’s one mindful morning ritual I can create to set the tone for my day?
What’s a small reminder I can use to check in with myself throughout the day?
How can I be more present when I’m spending time with people I care about?

Boundaries

What’s a boundary I need to strengthen this year to protect my time and energy?
How can I explain my boundaries with more confidence without feeling guilty?
Where am I saying “yes” when I really want to say “no”? And how can I change that?
What boundary will help me stay balanced between work and life?
How has setting a boundary helped me feel more mentally healthy lately?

Passions and Dreams

What’s a new hobby or interest I want to try out this year?
What’s one small step I can take this week to start working on this hobby?
What dream have I been putting off, and how can I start making progress on it now?
What would my life look like if I made my passion a top priority this year?
What’s one passion that always makes me feel alive and how can I make more time for it this year?

Values

What is the main core value I want to focus on this year?
How can I make decisions every day that reflect my values?
What’s a recent decision that I made that felt aligned with my values?
How can I make sure my goals for 2024 are aligned with my values?
What’s one value I neglected last year and want to focus on a lot more this year?

Letter to Your Future Self

What advice would I give my future self to handle tough times with confidence?
How do I want to feel about my growth and progress by the end of the year?
Write a letter of encouragement to read when life is hard
What’s one thing I want my future self to be proud of?
Write a letter of your future self encouraging your present self to keep working towards your goals

Expanding Your Comfort Zone

What’s an area of my life I’m ready to challenge myself in?
What’s a small risk I can take today that will help me grow?
What’s a recent step I took out of my comfort zone that helped me grow as a person and how can I keep the momentum?
What things can I do to help me when I feel overwhelmed?
What’s a new opportunity I’m excited (and maybe a little nervous) to go for?

Embodying Your New Identity

What identity do I want to step into this year?
What qualities do I want to embody every single day?
What’s one daily habit that will help me BECOME the ideal version of myself?
How does this new identity fit into my bigger dreams, goals and values in life?
What’s one small action I can take today to start living in alignment with this identity?

More of/Less of List

What are three things I want more of in my life this year?
What are three things I’m ready to let go of?
What’s one simple thing I can do to bring happiness into my daily life?
What’s one thing I can let go of that’s keeping me stuck in negative patterns?
What’s something I want to add to my life that brings me peace and less drama?

Looking Forward To List

What’s one thing I’m really excited about this year?
What’s a milestone I’m working toward, and how can I keep my energy up for it?
Who is someone I am excited to see this year?
What’s one adventure or experience I can’t wait to have?
How can I stay motivated when things get tough?

Planning Out Your Vision Board

What are the top three goals I want to put on my vision board this year?
How can I use my vision board to keep myself focused on my priorities?
What images or quotes best represent my dreams and values?
What’s a visual reminder I can add to my vision board to keep me inspired and motivated?
Where should I put my vision board so that I see it every single day?

Happy New Year! Cheers to a more aligned year!

I hope you found these New Year journal prompts helpful!

Now you should feel well-equipped to go out into the world as a more confident grounded and self-assured version of yourself.

You know who you are, what you want and how you’re going to show up in the world.

I call that a success!

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Investing in yourself can be in the form of coaching, courses, reading, journaling, practising self-care and many more things.

Spread the love

70 New Year Journal Prompts for Your Ultimate Glow-Up

Why journaling this new year is a game-changing

How to start journaling in the new year

Get the Values Over Perfection workbook!