90 Healing Journal Prompts for Divorce

Going through a divorce can be incredibly isolating, right? But you don’t have to face it all alone. I know how hard it can be to sort through those feelings, but sometimes, just writing things down can lift a bit of that weight off your shoulders.

I’ll share some prompts that might just do the trick for finding clarity and comfort to help you process your feelings, reflect on your experiences, and start healing. Who knows, by the end, you might find yourself starting a new chapter you’re actually excited about!

Healing Your Heart

1. Describe a moment during your relationship when you felt truly loved—how can you seek that same feeling within yourself?
2. What are three things about your relationship that you are grateful for?
3. When do you feel the most alone, and what can you do to feel supported?
4. Describe a moment today when you felt a sense of peace.
5. List three things that have helped you heal the most.
6. Recall a happy memory you have from your marriage. How can this memory bring you peace now?
7. List three small victories you’ve achieved since the divorce. Explain how they contributed to your healing.
8. “One surprising thing I’ve learned about myself through this divorce is…”
9. Reflect on how your definition of happiness has evolved since your divorce.
10. Recall the toughest day you faced during your divorce. How did you cope with it then, and how would you handle it now?

Forgiving and Moving On

1. What does forgiveness mean to you now? How has that definition changed since your divorce?
2. List three things you need to forgive yourself for. How can you work towards this forgiveness?
3. Write an honest letter to your ex-spouse expressing your feelings about the past and your intentions for moving forward.
4. “I know I’m ready to move on when I can think about…”
5. Reflect on a time when you were able to forgive someone else. How can this experience guide you in forgiving your ex-spouse or yourself?
6. Craft a mantra that encourages you to embrace forgiveness.
7. Recall a time you struggled with forgiveness. What did you learn from that experience, and how can it help you now?
8. Describe a peaceful future vision. How does forgiveness play a role in it?
9. List three benefits you believe forgiving yourself and others will bring into your life.
10. Picture an older, wiser version of yourself. What advice does this version offer you about moving on?

Taking Care of Yourself

1. What does “self-care” mean to you?
2. List ten self-care activities that bring you joy and explain why they matter to you.
3. Write about a recent day when you felt particularly well-rested and full of energy. What were you doing differently?
4. Describe your ideal self-care day from start to finish. What rituals will you include to nurture yourself?
5. “I feel most at ease when I…”
6. Reflect on how your self-care needs and routines have evolved since the divorce.
7. List your favorite hobbies that make you forget time. Why do they resonate with you?
8. Write about a time when putting your needs first made a positive difference.
9. Think about a challenging day and write down the self-care practices that could help you get through it.
10. Write down one promise to yourself about how you’ll take better care of yourself this week.

Setting Healthy Boundaries

1. Which boundaries would have protected your past relationships?
2. Name one boundary you’ll set this week and how you plan to communicate it.
3. Identify one boundary you consistently need to reinforce and why.
4. “Setting boundaries is challenging for me because…”
5. What situations challenge your boundaries the most? How can you prepare for them?
6. How can you balance between saying “yes” and “no” for your well-being?
7. List examples of healthy boundaries you admire in people around you.
8. How do you react when someone crosses your boundaries?
9. List ways you can enforce boundaries gently but firmly.
10. Confront your fears about setting boundaries. What steps can you take to address them?

Parenting and Family Life

1. How has your role in the family shifted since the divorce?
2. What support do your children need right now, and how can you provide it?
3. Describe how your relationship with your children has evolved since the divorce.
4. “One important lesson I want my children to learn from this experience is…”
5. Tackle a recent parenting challenge. What solutions can you find?
6. What values do you wish to pass on to your children during this time of change?
7. How do you find a balance between your needs and those of your children?
8. Describe a recent joyful moment with your family. Why was it impactful?
9. Picture the kind of parent you strive to be. What can you do about it?
10. Acknowledge something you admire about each family member.

Rediscovering Yourself

1. Think about a hobby you loved before your relationship. Why did you stop, and how could you start again?
2. Reflect on how your tastes in entertainment have changed. What new genres or artists are you drawn to now?
3. Write about your childhood dreams. Which ones still resonate with you, and how can you pursue them?
4. What parts of your personality are emerging or re-emerging after your divorce?
5. If fear of judgment wasn’t a factor, what new activity would you try?
6. “Rediscovering myself means…”
7. Compare your daily routine before and after divorce. What positive changes can you make or maintain?
8. Identify the strengths that have helped you the most during this tough time.
9. Plan a solo trip. Where would you go, and what would you do there?
10. List the qualities and traits you love most about yourself.

Building a New Identity

1. What new roles are you exploring in your life now, and how do they make you feel?
2. Which core aspects of your identity have stayed the same? Why are these important to you?
3. “Creating a new identity means letting go of…”
4. Make a list of attributes or skills you aim to develop in this new chapter of your life.
5. How does this fresh start allow for growth unavailable to you before?
6. Name a value you now hold dear and how you’ll live by it.
7. Write about a fear you’ve conquered recently. How did you do it?
8. How has becoming more independent reshaped your perceptions of self?
9. Detail the new responsibilities you have taken on. What insights have they brought?
10. Share an aspect of yourself that you’re proud to show the world.

Adjusting to Life Changes

1. What’s the hardest change you’ve faced recently, and how are you dealing with it?
2. Create a list of recent life changes. Which ones have been the toughest, and why?
3. Think about a change you initially resisted but now find beneficial. What shifted?
4. How do you handle the unpredictability that comes with life changes?
5. Identify a change that could lead to new opportunities. Plan how to take advantage of it.
6. What coping strategies have proven effective in managing these changes?
7. Describe a support conversation that helped you see a change positively.
8. Note your feelings about the most significant change you faced this week.
9. How can your experiences help others going through similar changes?
10. Visualize your life a year from now. What changes do you hope to see actualized?

Planning Your Next Steps

1. Identify your top three priorities for the upcoming year. How will you tackle them?
2. List five goals and explain why they matter to you.
3. “One thing I’m looking forward to in my future is…”
4. Detail the next step you’re excited to take and why.
5. Ensure your plans reflect your true values. How do they align?
6. Recall a successful plan from your past. What can those experiences teach you now?
7. What are the potential challenges to achieving your goals, and how will you face them?
8. Describe the people who support your dreams. How do they help you succeed?
9. Consider what career moves or educational endeavors you could explore next.
10. Reflect on what type of support you need to reach your goals. How can you seek it out?

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Frequently Asked Questions

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Final Thoughts

Writing through the pain of divorce isn’t easy, but it’s a powerful step towards healing. As you journal, give yourself permission to feel—really feel—what’s on your heart and face these feelings without judgment.

Take it one prompt at a time, and know that it’s okay to have days when you don’t feel like writing at all. This is your journey at your own pace. And from where I’m sitting, it looks like the best chapter is yet to come to you.