How to Get Started Prayer Journaling in 5 Minutes or Less—Seriously: Plus 10 Prompts to Help
Okay, friend, if you’re anything like me, you’ve probably experienced those moments when prayer journaling feels like a struggle.
Maybe you’re juggling a million things and can barely find a spare minute to catch your breath, let alone have a meaningful conversation with God.
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Or perhaps you’ve tried traditional prayer methods, but they just haven’t clicked for you. Trust me, I’ve been there too, and it can be downright frustrating.
But guess what? I’ve been leaning into this one particular game-changer that’s transformed my prayer life, and I wanna give you a newfound hope and permission to lean into it, too!
It’s called prayer journaling, and let me tell you, it’s one of the fastest spiritual practices I’ve implemented to help me unclutter my head and heart spaces.
Yep, I’m talking about combining the power of prayer with the simple act of putting pen to paper.
Now, I know what you might be thinking: “Monet, I barely have time to breathe, let alone start a whole new thing like prayer journaling!”
Yup, I get that.
But here’s the beauty of it: prayer journaling doesn’t have to eat up hours of your day.
In fact, I’ll show you how to kickstart this practice in just five minutes or less.
You heard me right, sis. Five. Minutes. Or less.
Prayer Journaling: Releasing Stess Through Prayers
And hey, I get it if you’re feeling a bit skeptical. I mean, does scribbling in a journal really count as a legitimate prayer?
Can it really deepen your connection with the One who called you out of darkness?
Well, my friend, let me share a little secret with you…
Prayer journaling is not only a legit form of praying, but it’s also been backed up by science.
Studies have shown that expressive writing, like releasing stress prayers, can reduce stress, boost your immune system, and even enhance cognitive function—who doesn’t want more of that?!
So yeah, it’s not just some fluffy trend; it’s a practice with real, tangible benefits.
And here’s the best part: prayer journaling can be as unique as you are.
There are no rules or expectations. It’s your personal space to pour out your heart, explore your spiritual journey, and seek guidance.
So if you’re ready to take your prayer life to the next level, let’s get to it, and I’ll show you how!
3 Steps to Prayer Journaling: Get Started in 5 Minutes or Less
Okay, friend, these three simple steps will help get you off the ground as you begin the practice of prayer journaling.
The key ingredient: don’t overthink it!
There’s literally no wrong way to get started, so focus less on getting it “right”, and more on “uncluttering your soul.”
Step 1: Set Aside 5 Minutes
Overcoming the objection of not having enough time is crucial.
Why? Because we tell ourselves this lie multiple times a day as we approach all the things that feel hard, are out of our normal routines, and eh-hem, are something we could possibly fail at.
But, there’s no failing here, sis!
So, just start by committing five minutes each day to prayer journaling.
Find a quiet space where you can focus, and set a timer if needed. I personally try to keep my phone away from me, so if you need a non-device timer, I like this one!
Remember, consistency is key.
Step 2: Choose a Prompt to Guide Your Prayer Journaling Time
1) “Dear God, today my heart swells with gratitude when I consider…”
2) “Lord, I need guidance in…”
3) “Heavenly Father, please bless…”
4) “Today, I am struggling with…”
5) “God, show me how I can serve others…”
6) “I pray for healing and strength for…”
7) “Thank you, God, for the following answered prayers…”
8) “Lord, help me be gentle with myself as I…”
9) “Please teach me to rest in your peace while I’m facing…”
10) “God, sustain me as I hope for…”
You’ll be surprised how a simple prompt gets the ball rolling when you feel stuck and fighting yourself in your prayer journey.
And maybe, just maybe, your prompt will unleash a flood of thoughts you need to express far past those first five minutes 😉
Step 3: Write Freely When Prayer Journaling
When you begin journaling, don’t worry about grammar, spelling, or style. Just let your thoughts flow onto the page.
A while back, I heard Beth Moore share with a writing group I was part of, that she’s already instructed her family to burn her journals when she passes.
What I love about her perspective is that she viewed her time with God through prayer journaling as a sacred space, not meant for others to peer at her rough-draft stages of hurt or processing, but to honor her by respecting her time with her Father.
So, friend, you have permission to be honest, vulnerable, and open with yourself and your Father.
Your prayer journal is not only a safe space for you to express your innermost thoughts and emotions, but an avenue by which releasing stress prayers help healing and wholeness to flourish!
To recap how to start your prayer journaling today:
- Get your timer going with just 5 minutes
- Choose a prompt if you’re struggling to get started
- Write freely without expectation
Still Wrestling With the Idea of Prayer Journaling?
Even with my 3 easy steps, you may still be wondering, “Why should I bother with prayer journaling, Monet?
Can’t I pray in my mind or out loud?”
While traditional forms of prayer are certainly effective, and I still use them daily, prayer journaling offers unique benefits that can enhance your spiritual life and overall well-being in ways that others don’t.
Boosting Brain Function
Studies have shown that the act of writing can have a positive impact on the brain. When we engage in writing, particularly in a reflective manner, it stimulates various cognitive processes, such as memory, creativity, and problem-solving.
By prayer journaling, we actively engage our minds, fostering mental clarity and spiritual growth.
Releasing Worry and Stress
Research also indicates that practicing mindfulness, like expressive prayer journaling, can significantly reduce stress and anxiety.
When we put our worries and concerns into words on paper, we externalize them, making them easier to process and let go of.
This process allows us to experience a sense of relief and peace as stressed is released through our prayers instead of bottled up within.
Just as the release of tears in times of stress and overwhelm usher in a physiological cascade of peace, so too does prayer journaling cultivate freedom from what we’ve been holding for far too long.
The Nitty Gritty of Establishing a Prayer Journal
Prayer journaling involves writing down our prayers, thoughts, and reflections in a dedicated journal or notebook.
While there are no hard and fast rules, prayer journaling provides a structured framework for connecting with God, self-reflection, and spiritual growth.
Organizing My Prayer Journal
Preface: Okay, these steps are totally optional, friend. So don’t get hung up on them to the point of not starting (been there, done that).
If it serves you to organize your journal in a way that suits your needs and preferences, here are a few suggestions to get you started:
Choose a Prayer Journal that Invites You to Make Journaling a Priority
Find a journal or notebook that resonates with you.
It can be a plain notebook, a beautifully designed journal, or even a digital journaling app.
The key is to select a format that inspires you to write and connect with the Spirit through prayer.
Create Sections Within Your Prayer Journal
You can divide your journal into sections based on different aspects of your prayer life. You can have sections for gratitude, prayer requests, answered prayers, Bible verses, or anything else that aligns with your spiritual journey.
Daily Prayer Journaling Routine For Active Seasons of Suffering
There are some days or seasons of my life that are harder to endure than others, and I’d imagine this to be true for you too, friend.
During these times, I often rely on prayer journaling with more frequency and as my fervent prayers tend to take up more of my capacity than my attempts at healing can keep up with.
Here are some possible routines to consider:
Morning Reflection Prayer Journaling
Begin your day by setting aside five minutes to reflect on your intentions, express gratitude, and seek guidance for the day ahead.
Write down your thoughts, prayers, and any Bible verses that resonate with you.
Pro tip: put your journal next to your bed the night before so you can easily start the day with God.
Midday Check-In
Take a break during the day to reconnect with what’s wearing on you soul.
Use prayer journaling to meditate, release and seek renewal from Him.
You might jot down your reflections and any prayer requests that come to mind.
Evening Reflection Prayer Journaling Sesh
Before you go to bed, spend some time prayer journaling what went well, what you’re struggling to release, and what you’re believing God to do in this season.
Prayer Journaling as a Powerful Spiritual Rhythm
Prayer journaling is a powerful practice that allows you to deepen your connection with God, release worries and stresses, and foster personal growth by bringing clarity to chaos.
By committing just five minutes each day to prayer journaling, you can experience the transformative benefits it offers to your mental and physical health that transforms your soul from stuck to free in Him.
So, tell me, what step are you wrestling with in your prayer journaling walk: carving out time, choosing a prompt, or writing freely and unreserved?
Hi-ya, friend!
I’m Monet, an accidental business owner and Founder of Purposed Box. I help women shift their mindset from their brokenness as a liability to the Kingdom, to leveraging it to live on purpose for it—2 Corinthians 1:3-4 style!
I live in Alabama with my best friend and husband, Josh. Together they’re raising two kiddos in a house full of noise, crumbs, and many baskets of clean, but unfolded laundry.
