Sobriety journal prompts
These prompts are for the day you are in. There is no count here to protect and no record to break, because a journal that scores you gives you something to lose on a hard evening.
How to use these
One a day, or one a week, or one tonight. Write what is true right now rather than what you would like to be true.
Today, as it is
Written for the evening it is written in. Nothing here counts anything, and a day you would rather not describe is still a day worth writing one line about.
- How are you today, honestly, in the first sentence that comes?
- What was the urge like today, if it came?
- What made today easier, and what made it harder?
- What did you do instead?
- What did you want to avoid feeling today?
- What time of day was hardest, and what was happening around it?
- What does your body want right now, before anything else?
- What is one thing you could do in the next hour that is kind to you?
The people, and the plan
Best written on a calm afternoon rather than a loud evening, which is the whole point of writing it down in advance.
- Who could you call if tonight gets loud?
- Who has been in your corner, and do they know it?
- Which rooms, hours, or people make this harder, and can any of them wait?
- What do you want to say if someone offers, and can you have the sentence ready?
- Who have you not been straight with lately, and what is the smallest true thing you could say?
- What helped last time it got loud, and is it available tonight?
- Who could you sit with this week with nothing in particular to talk about?
- What would you want a friend to do if they could tell you were struggling?
What is different now
For the days with room to look further than tonight. Not a progress report, and nothing here is owed to anybody.
- What are you doing with the time now?
- What is better than it was, that you had stopped noticing?
- What is still hard that you thought would be easy by now?
- What would you say to yourself at the start of this?
- What do you want your life to look like in a year?
- What have you got back that you were not expecting?
- What did you use to believe about yourself that has turned out not to be true?
- What would you like to save for, and what would it take?
No ads. No trackers. Nothing trains on what you write. Export everything as Markdown or Day One whenever you like. How privacy works.