100 journal prompts to see your values

One question a day. That’s the whole method behind this list.

Each prompt below takes one line to answer. What you write stays private: no account and no email address required to try the daily prompt in the app this list points to.

The app behind this page isn’t built to hand you advice. It’s built to ask. An AI coach that asks rather than advises tends to leave more room for your own answer to show up, instead of someone else’s.

The 100 prompts below are grouped into eight value areas, based on Schwartz’s theory of basic values. Each group covers a different part of what tends to matter to people: growth, achievement, contribution, connection, stability, integrity, enjoyment, and freedom.

Skip any question you don’t feel like answering today. There’s no wrong way to use this list, and no need to answer them in order.

This is not a substitute for professional help. If a question brings up something heavy, it’s worth bringing to a person you trust, not just a page.

Growth & Learning

1. What did you learn today that you didn’t know yesterday?
2. Which skill would you like to get better at this month?
3. What book, video, or conversation changed how you think recently?
4. When did curiosity lead you somewhere unexpected this week?
5. What small habit is helping you grow right now?
6. Which mistake taught you the most this year?
7. What topic could you talk about for hours?
8. Who do you learn the most from, and what do they teach you?
9. What would you like to understand better by next year?
10. When did you feel proud of how much you’ve improved?
11. What question have you been sitting with lately?
12. Which new idea are you excited to try?
13. What does “growth” look like for you this season?

Challenge & Achievement

1. What goal are you working toward right now?
2. When did you push through something difficult recently?
3. What achievement are you quietly proud of?
4. Which challenge, once scary, feels manageable now?
5. What would you attempt if you knew you’d learn either way?
6. When did finishing something feel better than you expected?
7. What’s one goal you’d like to set for this week?
8. Which past challenge shaped who you are today?
9. What does success look like for you this month?
10. When did you surprise yourself with what you could do?
11. What’s a hard conversation you’re ready to have?
12. Which project deserves your full focus this week?
13. What milestone are you closest to reaching?

Contribution & Helping

1. Who did you help today, even in a small way?
2. What’s a way you’d like to give back this month?
3. When did helping someone else also help you?
4. Which cause or issue do you care most about?
5. What skill of yours could genuinely help someone else?
6. When did you feel most useful this week?
7. Who could use your support right now?
8. What act of kindness stayed with you recently?
9. How would you like to be remembered by the people you help?
10. What’s something you could teach someone this week?
11. When did a small gesture from you make a big difference?
12. What community do you want to contribute to more?
13. Who inspires you to give more of yourself?

Connection with People

1. Who made you feel understood this week?
2. What conversation are you glad you had recently?
3. Which relationship would you like to invest more in?
4. When did you feel closest to someone this month?
5. What do you appreciate most about the people around you?
6. Who would you like to reach out to today?
7. What’s a memory with a loved one you keep coming back to?
8. When did someone’s presence make a hard day easier?
9. What quality do you value most in a friend?
10. Who has shown up for you recently?
11. What would you like to tell someone you care about?
12. When did you laugh with someone this week?
13. What makes you feel truly seen?

Stability & Security

1. What helps you feel grounded on a busy day?
2. What’s one thing in your life that feels solid right now?
3. When did routine bring you comfort this week?
4. What would make tomorrow feel more predictable?
5. Which habit helps you feel prepared?
6. What does “enough” look like for you right now?
7. When did planning ahead pay off recently?
8. What small structure keeps your days steady?
9. Which part of your life feels most stable today?
10. What would you like to build more consistency around?
11. When did you feel safe enough to relax?
12. What’s one step you could take toward more stability this month?

Integrity & Trust

1. When did you stay true to your values this week?
2. What’s a promise you’re glad you kept?
3. Who do you trust completely, and why?
4. When did honesty serve you well recently?
5. What value would you never compromise on?
6. When did you do the right thing even though it was hard?
7. What does being trustworthy mean to you?
8. When did someone’s honesty earn your respect?
9. What’s a belief you stand firmly behind?
10. When did you keep a promise to yourself?
11. What would you like people to know is true about you?
12. When did trusting your gut turn out to be right?

Enjoyment & Comfort

1. What made you smile today?
2. When did you last feel completely relaxed?
3. What small pleasure do you want more of this week?
4. Which moment this week felt easy and light?
5. What activity lifts your mood?
6. When did you last lose track of time doing something fun?
7. What comfort food, place, or ritual do you love?
8. What would a perfectly restful day look like for you?
9. When did you last laugh until it hurt?
10. What’s something simple that brings you joy?
11. Which season or weather makes you happiest?
12. What are you looking forward to enjoying this week?

Freedom & Flexibility

1. When did having options make you feel free?
2. What would you do with an unplanned afternoon?
3. Which part of your schedule would you like more say over?
4. When did changing your plans lead somewhere good?
5. What does freedom look like for you today?
6. When did you follow your own pace instead of someone else’s?
7. What choice are you glad you get to make for yourself?
8. Which rule would you like to bend a little this week?
9. What would you try if nothing was fixed in place?
10. When did keeping things open-ended feel right?
11. What does independence mean to you right now?
12. Which part of your day do you want to keep flexible?

How to use these with the app

1. Pick one question. Any question from the list above works. There’s no required order.
2. Answer in one line. A single sentence is enough. The app behind this list is built around exactly that.
3. Come back tomorrow. One prompt a day, over time, becomes a map of what matters to you.

The app these prompts are drawn from is Notes that talk with you, built by Rin Inc. It turns daily one-line answers into a simple map across the same eight value areas used in this list, and an AI coach is there if you want to talk a question through further.

If a question above is easier to explore out loud than in writing, the AI coach in the app is built for exactly that: it asks a follow-up question rather than offering a fix.

Try it on iPhone or Android, or read more about the app on Notes that talk with you.