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30 Journal Prompts to Get Over a Breakup

stack of journals on a small table next to a chair

Journal prompts for breakups can be really helpful when it comes to getting over a someone and healing.

They not only encourage you to vent and process the plethora of emotions that come with ending a relationship, they allow you to take a step back from the situation and even learn a lesson.

While making an effort to be positive can be amazing for our mindset, ultimately, feeling is healing and suppressing negative emotions isn’t good. When life is tough, it’s okay to acknowledge that and truly embrace the emotions that come with it so that we can move forward in a healthy way.

Breakups suck.

There’s no getting around that.

But there are ways we can get through it in a way that doesn’t negatively impact our future selves and future relationships.

Breakup journal prompts can help with this.

Journal prompts for breakups

  1. How are you feeling today? Is it better or worse than yesterday? How do you hope to feel tomorrow?
  2. How do you feel about this breakup?
  3. What emotions does thinking of your ex conjure up? Why is this?
  4. How did you play a part in this relationship ending, if you did at all?
  5. How do you feel about yourself right now?
  6. Write five things you’re grateful for that came from your relationship.
  7. Write five things that you’re grateful for that have nothing to do with your relationship.
  8. What’s one way you can put distance – mental and physical – between you and your ex? How do you plan to follow through with this?
  9. What’s your ‘tough pill to swallow’ regarding this relationship? What do you know you have to do to move on, but it sucks to admit?
  10. What’s one big lesson you learned from your relationship?
  11. What’s one quality or trait that you want to work on?
  12. What’s something you know you need to forgive yourself for?
  13. What are five things you like about yourself as a partner?
  14. What are 10 things you love about yourself.
  15. Write about something that your relationship was lacking and why.
  16. What are three ways you can self-sooth today?
  17. Write down three positive affirmations to repeat this week.
  18. Write about your dream partner.
  19. What are two limiting beliefs that you have coming out of this relationship? I invite you to debunk them.
  20. Write about a situation that you overcame recently that made you feel strong and proud.
  21. What is something that instantly makes you feel safe and calm?
  22. What will you not miss about your relationship? What do you get to do now that you are single?
  23. What are three awesome things about being single?
  24. How do you plan to show up yourself from now on?
  25. How can you ‘date yourself’?
  26. Write about an important non-romantic relationship in your life right now.
  27. What are five things more important than a romantic partner?
  28. What are three ways you can practise self-love every day?
  29. How do you feel about moving on?
  30. What are three ways for you to stay grounded and present?

Does journaling after a breakup help?

Journaling can be really helpful after a breakup because it helps you vent onto the page and release all of your emotions, which, let’s face it, probably aren’t currently in the best place.

It also allows you to sit back and observe what you write from a mindful place.

You can even look back at what you’ve previously written, get a real sense of perspective, and see how far you’ve come.

Journaling helps boost self-awareness and techniques like practising gratitude, scheduling in self-care, and repeating affirmations can be amazing for improving your mood and outlook.

And we all know how much our moods need boosting after a breakup.

hands writing in a journal with an iced coffee next to them

My goodness.

At best, relationships coming to an end can be awkward, ego-denting and a bit sad, whether you’re the one doing the breaking up, it’s mutual, or you’re on the receiving end.

However, on the other end of the spectrum you have heartbreak, pain, and what feels like a hundred different ever-changing motions washing over you minute-after-minute.

Did you know that heartbreak actually takes a HUGE toll on the body and mind?

I remember my first heartbreak to this day: I was 15 and I felt like my world was crashing down around me.

I didn’t eat or sleep for weeks and I thought I would never move on.

But, guess what?

Move on I did.

If you’re currently reading this in turmoil after a breakup, convinced you’ll never get over this, please know that you will. It just takes time.

I know it hurts, but allow yourself to feel the emotions your body wants you to feel, don’t fight it, and don’t be afraid to ask for help (such as therapy) if you’re struggling.

As well as using journal prompts for breakups and journaling in general, I also invite you to:

  • Eat food that makes you feel good
  • Get plenty of sleep
  • See your friends as much as possible
  • Cry it out
  • Wearing comfy clothes
  • Watch funny movies (bonus: watch these movies with friends)
  • Switch off from social media – take a step back
  • Work on self-love and self-worth
  • Practise self-soothing and self-care

Most importantly, give yourself the time and grace to process what’s going on in your life.

There’s no set time that you have to be over it by.

Take it at your own pace, be open and honest with yourself, vent your emotions however you see fit, and put some space between you and the person you’ve broken up with, if you can.

Some days you may feel as if you feel 10x better; others you may not be able to get out of bed again. Progress isn’t linear, but you will get there.

Sometimes, healing a broken heart takes so much time that it creeps up on you.

One day, you’ll suddenly realise that you’ve not thought of your ex once. You’ll feel hope, and you’ll trust that you’re on the right track.

What should I journal about after a breakup?

As well as choosing journal prompts to write about, there are other journaling techniques you can use after a breakup to help the healing process.

  1. Practise gratitude: Write down the little things you’re grateful for. It might be hard at first, so start small. For example, freshly made coffee, or a cosy pair of socks. Over time, this will help you feel more positive and appreciate the life you have.
  2. Set small goals: Set small daily goals and intentions to help boost motivation and give you a sense of achievement. When you’re heartbroken, just getting out of bed in the morning can seem like a massive task, so be patient with yourself.
  3. Write out affirmations: Repeating and writing out affirmations of self-love, confidence, and strength can be really empowering and effective.
  4. Schedule self-care: Self-care is easy to forget when your mind is preoccupied after a breakup. If you struggle with this, make sure to write down a couple of self-care activities to do that day.

Take it one day at a time and don’t rush the process.

Don’t beat yourself up, be gentle with yourself and practise forgiveness.

You’ll get there. You’ve got this.

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