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7 Journal Prompts to Help You Stop Obsessing Over Your Ex (and Start Reclaiming Your Power)
We’ve all been there.
You swore you were done... and then somehow found yourself rewatching his IG Story like it holds the answers to your emotional freedom. You start wondering if maybe the song he posted was about you. Spoiler: It wasn’t.
But here’s the truth your bestie (hi, me 👋) needs you to hear: he’s not the main character anymore: you are.
And if your brain feels like a toxic carousel of “what ifs” and “I miss hims,” journaling is about to become your best weapon in the breakup glow-up arsenal.
So grab that cute notebook. Light that candle. Put on your Hot Girl Healing playlist. These 7 journal prompts are designed to help you stop obsessing over your ex and start obsessing over you.
1. “What did I lose in that relationship that I want to get back for me?”
We’re not just talking time or tears (though, yeah, those count too). Did you stop dancing? Lose your sense of humor? Stop writing, painting, lifting, laughing? seeing your friends? Yep, don’t worry this happens to the best of us…
Write it all out. Because before you lost him, you lost parts of you. And it’s time to call those parts back home.
2. “What am I really holding onto, and what do I fear will happen if I let go?”
Are you holding onto the potential? The fear of starting over? That one good memory that’s somehow louder than the 36 bad ones? The he told me he is working on IT, whatever the IT is? He will change?
This is your chance to untangle the illusion from reality. (And FYI: potential doesn't pay emotional rent.)
3. “What would I say to my best friend if she were dating him?”
Oof. This one hits every time.
Because you know what you’d tell her. “Girl, absolutely not. Block him. He’s giving bare minimum with a side of delusion. He is not worth the pain”. We hate to see our best friend in pain, but we accept more pain then we should?
Now take your own advice, bestie. Write it down, read it back, and let your inner wisdom drag you (lovingly).
4. “What did I actually need from that relationship and where can I give that to myself now?”
He didn’t ruin you. He just failed to meet needs you maybe didn’t know how to ask for yet.
Affection? Validation? Safety? Write it out.
Then ask yourself:
“How can I start giving this to me right now?”
Because waiting for someone else to show up for you is a gamble. Showing up for yourself? That’s the jackpot.
5. “What was I craving so badly, I accepted less than I deserved?”
Whew.
Were you craving love? Comfort? The idea of a relationship more than the reality of him?
This prompt gets deep: but it’s a turning point. Because the second you realize you were just hungry, you’ll stop blaming yourself for nibbling on crumbs.
6. “What have I learned about myself from this breakup?”
Okay, time to flip the script.
Even if he was a walking red flag parade, you came out of this with wisdom.
Write down:
What you now know you won’t tolerate
What green flags matter more to you
What strength you found (because girl, surviving that took power)
7. “If future me , glowing, thriving and healed, wrote me a letter today, what would she say?”
Close your eyes and picture her.
She’s got peace, glowing skin, and zero urge to stalk his TikTok.
Now let her talk. Channel that version of you and let her remind you:
“This pain? Temporary. This obsession? A phase. The love you’re looking for? It’s already within you.”
💅 Bonus Tip: Write Like Nobody’s Watching (Because They’re Not)
These prompts aren’t about being poetic or “writing it right.” This is messy, soulful, private work. Be raw. Be cringe. Be brutally honest. This journal is your safe space, not a TED Talk.
And the more you spill it all out? The quieter your mind gets. The easier it is to move forward. The faster you reclaim the power you gave away.
You’re not obsessing because you’re weak. You’re obsessing because your heart is still catching up to what your intuition already knows:
He wasn't it. But you? You so are.
And every time you pick up that pen instead of picking up your phone, you're choosing healing. You're choosing clarity. You're choosing YOU.
Because honestly? You deserve someone who doesn’t make you spiral. Someone who isn’t a prompt in your breakup journal. Someone who reminds you of peace, not anxiety.
Until then, keep writing, keep glowing, and keep blocking with confidence. 💋
Hey, before you go — if today’s post hit a little too close to home and you know it’s time for a serious glow-up, I’ve got your back.
Meet the Over His Sht* breakup journal: part tough love, part therapy session, and a whole lot of sass. It’s the no-BS best friend you didn’t know you needed, with juicy prompts to help you vent, reflect, and boss up for good.
Ready to stop overthinking, stop stalking, and start choosing you?
👉 Grab your copy here and let’s turn that heartbreak into a glow-up story for the ages.
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