The Mom Reset: 5 Journal Prompts to Quiet Anxiety and Feel More Present
If you’ve been battling mom anxiety, let me start by saying this: You’re not alone, and there’s nothing “wrong” with you.
Being a mom is beautiful and messy, and it’s completely normal to feel like your brain is running a marathon you didn’t even sign up for. Whether it’s the fear of not being enough, the guilt that never seems to quit, or the constant juggling act of trying to do it all, let me be the one to remind you—your feelings are valid, and they matter.
That’s why I’ve put together these journal prompts specifically for moms navigating anxiety. Because sometimes, the best way to calm that storm swirling in your head is to get it out on paper.
Writing gives your thoughts a place to land, so they’re not just spinning on repeat in your mind. And trust me, sometimes seeing it all laid out is the first step to taking a deep breath and finding clarity.
(P.S. If you’re new here, I’m Kelly—a mom of four (including twins!) who knows exactly how easy it is to feel like you’re missing the moments that matter. I’ve lived the sleepless nights, the endless mental to-do lists, and the gut-wrenching guilt of wondering if I’m doing enough. Looking back, I wish I had been more present, more connected. That’s why I’m so passionate about helping YOU reset, quiet the noise, and feel more grounded in your motherhood journey.)
Why Journaling is a Game-Changer for Mom Anxiety
Before we dive into the prompts, I want to share something that’s been a game-changer for me: my 5-Minute Mom Reset Plan. It’s designed for those moments when you feel like you’re hanging on by a thread. It’s quick, practical, and honestly, it’ll save your sanity. Grab your free copy here—because I’m all about real solutions, not fluffy advice.
If you’re nodding along thinking, “Yep, this is me,” you’ll also love my posts on The Real Reason Moms Are So Overstimulated (And It’s Not Just the Noise) and 10 Quick Mindset Shifts for Overwhelmed Moms to Find More Calm in Chaos. Both dig into the mental load and offer practical tips to help you feel more like yourself again.
Alright, let’s get into the good stuff—
Journal prompts that can help you tackle mom anxiety head-on:
What’s one thing you’re anxious about right now?
Write it down in as much detail as possible. What’s the root of this worry? What triggered it? Once you’ve laid it out, jot down three things within your control that could help ease this anxiety. Shifting from the overwhelming “what ifs” to actionable steps can help you feel more grounded and capable.
What’s a moment from today that made you smile?
Anxiety has a sneaky way of overshadowing the good stuff. Take a second to reflect on something that brought you even a sliver of joy today. Maybe it was the way your child’s laughter filled the room or a rare moment of quiet with your coffee. Write about how it made you feel. Let this remind you that even in the chaos, there are moments of light.
What’s one thing you want to let go of this week?
Is it a grudge? Unrealistic expectations? That nagging voice telling you you’re not enough? Write about why it’s been hard to release and imagine the weight lifting as you let it go. Then, brainstorm one small action you can take to start that process. Letting go is a journey, not a one-and-done thing.
What’s one boundary you can set to protect your peace?
Boundaries aren’t selfish; they’re necessary. Think about an area where you feel drained or overwhelmed. How can you draw a line to protect your energy? Maybe it’s saying no to extra commitments or carving out 10 minutes for yourself daily. Write about how this boundary will benefit both you and your family. When you take care of yourself, you’re better equipped to take care of them.
What does “being present” look like for you?
Reflect on a moment when you felt truly connected with your kids. What were you doing? What helped you stay in that moment? Write about how it felt and brainstorm ways to create more of these moments. Remember, presence isn’t about being perfect; it’s about showing up and being intentional, even if just for a few minutes at a time.
Let’s Talk About What Your Reset Could Look Like
As you work through these prompts, keep this in mind: showing up for yourself isn’t selfish—it’s necessary. Although it may go against everything you have been taught (or maybe even what your inner critic is telling you), you cannot serve and love on your family when you are constantly overstimulated, full of anxiety and feel guilty about EVERYTHING.
If you’re ready to dive deeper and finally create lasting changes (or maybe you find some intense feelings after working through some of these journal prompts), I’d love to support you through one-on-one coaching.
We’ll tackle the overwhelm, ditch the autopilot, and get you to a place where you feel more present and in control. Sound like something you need? Book your free 15-minute consultation here. You don’t have to figure this out alone—I’m here to help every step of the way.
Here’s to Hitting Reset with Compassion and Confidence,
Follow me on Social @mom_reset_coach
Hey mama, ever feel like no matter what you do, it’s just not enough? You’re not alone.
This blog gets real about why so many moms feel like they’re failing and offers practical, doable ways to shift that mindset. Let’s redefine success together and ditch the guilt for good. You deserve to feel confident and at peace in your journey as a mom. Click to read—you’ve got this!