Journal Prompts to Help You Let Go of What No Longer Serves You

Letting go is a process—one that begins with awareness. These journal prompts are designed to help you identify what’s no longer aligned in your life, understand why you’re holding on, and gently explore what it could feel like to release it.

Identify the Weight

Start by noticing what feels off or heavy in your life without rushing to fix it.

• What areas of my life feel heavy, draining, or out of alignment right now? - Use this to scan your current roles, commitments, or dynamics that feel energetically off.

• What am I still holding onto out of habit, guilt, or fear? - Identify attachments you may be keeping for someone else’s comfort—or your own safety.

  
  

Challenge the Old Story

Now look at what beliefs or patterns are sticking around out of habit, not truth.

• What beliefs about myself or the world might be outdated? - Question messages you’ve internalized that no longer reflect who you are.

• What would I let go of today if I knew everything would be okay without it? - Remove fear from the equation and notice what wants to fall away naturally.

  
  

Visualize Release

Explore what letting go would actually feel and look like in your life.

• Who would I be without this relationship/role/thought pattern? - Imagine your life with space, ease, or even possibility where something once weighed you down.

• What is this attachment costing me emotionally, mentally, or physically? - Get honest about the toll it's taking.

Name the Readiness

Begin naming what you’re ready to change and how you can support yourself in that process.

• If I were being completely honest with myself, what am I ready to release? - Write it down without justification—just truth.

• What part of me feels afraid to let go—and how can I support that part? - Practice compassion. Acknowledge the fear without letting it control the outcome.

  
  

Create Space

Anchor the process in intention and action.

• What do I want to make room for in my life instead? - Define what you’re creating space for—not just what you're leaving behind.

• What would “letting go” look like as a small, doable action today? - Let this be concrete: a boundary, a word you stop using, a break, or a breath.

If these prompts brought something up for you—or if you're feeling stuck in the letting go process—wed love to support you. Therapy can help you sort through what to release and what to rebuild.

Schedule a session today or reach out with any questions. You don’t have to do it alone.