50 Grief + Loss Journal Prompts

For Heartbreak, Healing, and Remembering

This journal is a quiet place to breathe. A safe space to let the tears fall, the stories spill, and the ache soften just a little. There’s no right way to grieve - no deadline, no formula. Just you, your heart, and a page that’s ready to hold it all.

Let’s begin, wherever you are today.

1. What does my grief feel like in my body today

2. If my grief could speak, what would it say

3. What do I miss the most right now

4. What memory makes me smile through the sadness

5. What am I afraid to feel

6. What feels too heavy to carry alone

7. What does comfort look like to me today

8. What do I need more of right now

9. What does my inner child need in this moment

10. What would I say to my loved one if they were sitting beside me right now

11. How has this loss changed me

12. What part of me feels broken

13. What part of me is still whole

14. How can I love myself through this

15. What do I want people to understand about my grief

16. What’s something I wish I had said

17. What’s something I’m glad I said

18. What do I feel guilty about - and can I let that go

19. What do I feel grateful for in the midst of this pain

20. What helps me feel closest to them

21. What song, smell, or object brings their memory back

22. What traditions or rituals help me honor them

23. What dreams have I had about them - and what might they mean

24. How did they love me

25. How did I love them

26. How do I keep their spirit alive in my daily life

27. What legacy did they leave behind

28. What do I want the world to know about them

29. What made them laugh

30. What made them feel at peace

31. How do I take care of myself when grief flares up

32. What boundaries do I need right now

33. How do I handle moments when others don’t understand my grief

34. What does a gentle day look like for me

35. What does a hard day look like - and how can I meet it with softness

36. Who helps me feel safe and seen

37. What part of myself have I rediscovered through loss

38. What has grief taught me about love

39. What has it taught me about time

40. What has it taught me about being human

41. What would healing look like - not perfectly, but just today

42. What helps me feel grounded

43. What helps me feel held

44. What helps me feel connected to the earth, sky, or spirit

45. What helps me release emotion safely

46. What do I want to remember forever

47. What do I want to forgive

48. What can I let go of - even if just for a moment

49. What am I proud of myself for

50. What does hope feel like right now

This journal doesn’t have to be tidy. You can cry into it. Rage in it. Fill it with poems or scribbles or silence. You don’t have to be okay to start. You just have to show up - heart cracked open, pen in hand. That’s enough.