Personal Growth

New Year's Resolution Journal Prompts: 120+ Questions for 2026

Daniel W. Chen • December 25, 2025

Founder of Life Note, #1 AI journaling app for human wisdom.

120+ journal prompts for New Year's resolutions—from setting meaningful goals in January to reflecting on growth in December. Make 2026 the year you follow through.

Here's an uncomfortable truth about New Year's resolutions: by the second week of February, 80% of people have already abandoned them. The gym empties out. The journals gather dust. The ambitious goals quietly fade into "maybe next year."

But here's what's interesting: the people who do succeed at their resolutions share a common practice. They write. They reflect. They don't just set goals—they examine them, question them, and stay connected to why they matter.

Research backs this up. A study from Dominican University found that people who write down their goals are 42% more likely to achieve them. Writing forces clarity. It transforms vague intentions ("I want to be healthier") into specific commitments ("I will walk 30 minutes every morning before work"). It makes the abstract concrete.

This guide contains 120+ journal prompts designed specifically for New Year's resolutions—organized by when you need them. Use them before January 1st to set meaningful goals, throughout the year to stay on track, and when you're struggling to find your way back. Make 2026 the year your resolutions actually stick.

Why Journaling Makes Resolutions Work

Setting a resolution is easy. Keeping it is hard. The gap between intention and action is where most goals die. Journaling bridges that gap in three ways:

1. Clarity

Most resolutions fail because they're too vague. "Exercise more" isn't a goal—it's a wish. Journaling forces you to get specific: What kind of exercise? How often? When? What does success look like? The act of writing demands answers to questions you'd otherwise avoid.

2. Connection

Motivation fades. That's normal. But when you've written about why a goal matters—how it connects to your deeper values and the person you want to become—you can reconnect to that purpose when willpower runs dry. Your journal becomes a record of your reasons.

3. Course Correction

Life changes. Obstacles appear. Sometimes your January self sets goals that your March self realizes don't fit. Regular journaling helps you notice when something isn't working and adjust before you abandon the goal entirely. Small pivots prevent big failures.

How to Use These New Year's Resolution Prompts

Choose Your Timing

December / Early January: Use Parts 1-2 to reflect on the past year and set meaningful resolutions
Weekly: Pick one prompt from Part 3 for a quick 5-minute check-in
Monthly: Use the full Monthly Check-In section for a deeper review
When struggling: Go directly to Part 4 for prompts that help you get back on track
Year-end: Use Part 6 to close out 2026 with intention

Go Deep, Not Wide

You don't need to answer every prompt. Pick 3-5 that resonate and spend real time with them. One prompt explored deeply is worth more than twenty answered superficially.

Be Radically Honest

Your journal is private. Don't write what you think you should feel—write what you actually feel. The prompts that make you uncomfortable often hold the biggest insights. Lean into that discomfort.

Part 1: Reflecting on the Past Year

Before you can decide where you're going, you need to understand where you've been. This isn't about dwelling on the past—it's about extracting wisdom from it. The patterns you notice here will help you set resolutions that actually fit your life.

The Year in Review

What were the three biggest highlights of this past year? What made them meaningful?
What was the hardest thing I went through? How did I handle it? What did it teach me?
What accomplishment am I most proud of, even if no one else noticed?
What did I spend significant time on that, looking back, wasn't worth it?
What did I wish I had made more time for?
How did I grow as a person this year? What's different about me now?
What habits served me well this year? Which ones held me back?
What relationships strengthened this year? Which ones need more attention?
What surprised me most about myself this year?
What was I most afraid of this year? Did facing it change me?
When did I feel most alive and engaged this year?
When did I feel most drained or disconnected?
What did I learn about my limits and boundaries?
If I could give my January self one piece of advice, what would it be?
What am I ready to leave behind as this year ends?

Last Year's Resolutions (Be Honest)

What resolutions or goals did I set last year? Let me list them all.
Which ones did I achieve or make meaningful progress on? What worked?
Which ones did I abandon? At what point did I stop? What got in the way?
Were my resolutions actually important to me, or did they feel like obligations?
Did I set too many goals, spreading myself too thin?
Were my goals specific enough, or were they vague wishes?
Did I have a system for tracking progress, or did I just hope for the best?
How did I respond when I fell off track? Did I recover or give up?
What would I do differently in how I approached my resolutions?
What unfinished goal from last year still matters enough to carry forward?

For a complete year-end reflection practice, see our 50 journaling prompts for end-of-year reflection.

Part 2: Setting Meaningful Resolutions for 2026

The resolutions that stick aren't random self-improvement projects. They're connected to something deeper—who you want to become, what kind of life you want to build. These prompts help you find goals that actually matter to you.

Envisioning Your Year

What do I want my life to look like by December 31, 2026?
If 2026 goes exactly as I hope, what will be different about my life?
What would I regret NOT doing or trying this year?
What area of my life needs the most attention right now? (Health, relationships, career, finances, personal growth, creativity?)
What have I been putting off for years that I'm finally ready to tackle?
What would make me genuinely proud of myself by year's end?
What does my future self need me to start doing now?
If I could only accomplish ONE thing in 2026, what would matter most?
What's something I've always wanted to try but have been too afraid or busy to start?
What small change would have the biggest positive ripple effect across my life?
What does my gut tell me I need to focus on this year?
What would my life look like if I stopped playing small?

Testing Your Resolutions

Not every goal deserves your commitment. These prompts help you filter out resolutions that won't last and strengthen the ones that will.

Is this resolution truly mine, or am I setting it to please someone else?
Why does this goal matter to me? (Ask "why" three times to get to the real reason)
Am I excited about this goal, or does it feel like a chore before I've even started?
Is this goal specific enough that I'll know when I've achieved it?
What's the minimum viable version of this resolution? (The smallest step that still counts)
Will I still care about this goal in February? In June? In October?
What will I have to sacrifice or give up to achieve this? Am I willing to pay that price?
Am I willing to be uncomfortable, bored, or frustrated in pursuit of this?
Does this resolution fit my actual life right now, or only my imaginary ideal life?
If I fail at this resolution, will I be glad I tried anyway?
Am I setting this goal to fix something broken, or to build something meaningful?
Does this goal align with my values, or does it contradict them?
What would achieving this goal make possible that isn't possible now?

Need resolution ideas? Explore our 100 achievable New Year's resolutions for 2026—organized by life area with "minimum viable" versions for each.

Planning for Success

What specific actions will I take to work toward this resolution?
What's the very first step I can take this week?
What obstacles will I likely face? How will I handle each one?
What has stopped me from achieving this goal in the past?
What support do I need? Who can help me or hold me accountable?
How will I track my progress? (What gets measured gets managed)
What will I do on days when I don't feel motivated?
What environment changes would make this goal easier? (Remove friction, add cues)
What existing habit can I attach this new behavior to?
What will I do when I slip up? (Not if—when. Have a plan.)
How will I celebrate small wins along the way?
What would "good enough" progress look like, as opposed to perfect progress?

Part 3: Monthly Check-In Prompts

Resolutions don't usually fail in a dramatic moment. They fade slowly, through neglected weeks that become forgotten months. Monthly check-ins keep you connected to your goals before the drift becomes abandonment.

Recommended practice: Set a recurring calendar reminder for the 1st of each month. Spend 15-20 minutes with these prompts. Adjust your approach based on what you learn.

Monthly Reflection

How did I do on my resolutions this month? What grade would I give myself?
What progress am I proud of, even if it's small?
What got in the way of my goals this month? Was it external or internal?
Did I show up consistently, or did I work in unsustainable bursts?
What worked well that I should keep doing?
What didn't work that I should stop or change?
Am I still excited about this goal? If not, what changed?
Is my current approach realistic, or do I need to adjust my expectations?
What will I focus on specifically next month?
What's one thing I can do tomorrow to build momentum?
Did I practice self-compassion when I struggled, or did I beat myself up?
What would I tell a friend who had the month I just had?

Quarterly Deep Dive (March, June, September)

Every three months, zoom out further. These prompts help you assess the bigger picture and make strategic adjustments.

Looking at the past three months, what patterns do I notice in my behavior?
Am I meaningfully closer to my goal than I was 90 days ago?
What's the biggest lesson I've learned this quarter about myself or my goal?
Is this resolution still the right priority, or has my life changed?
What would I tell someone else in my exact situation?
Do I need to recommit, adjust, or let go of this goal?
What resources, skills, or support have I been missing?
What am I most proud of from the last three months?

Part 4: When You're Struggling

Everyone falls off track. Everyone. The difference between people who achieve their resolutions and those who don't isn't perfection—it's recovery. These prompts help you understand what's happening and find your way back.

Understanding the Struggle

What's really going on right now? Why am I struggling?
Am I struggling with the goal itself, or with something else in my life that's draining my energy?
What story am I telling myself about this setback? Is it true?
Am I being too hard on myself, or am I making excuses?
What would I say to a friend who was struggling exactly like this?
Is this goal still important to me, or am I holding on out of guilt or stubbornness?
What need am I meeting by avoiding my resolution? (Comfort? Rest? Escape?)
What's the cost of giving up entirely? What's the cost of continuing?
Have I made this too complicated? What's a simpler version?
What's the smallest possible step I could take today—even if it feels pathetically small?
Is this a motivation problem, a clarity problem, or an energy problem?
What external factors are making this harder than it needs to be?

Finding Your Way Back

What would "starting fresh" look like right now, without judgment about the past?
Can I commit to just one day of effort? Not the whole year—just today?
What would make this goal easier or more enjoyable?
Who could I ask for help, support, or accountability?
What's one small win I could create today to rebuild momentum?
How can I redesign my environment to support my goal better?
What permission do I need to give myself right now?
If I were coaching myself, what would I say?
What can I learn from this struggle that will make me stronger?
What would it feel like to succeed at this? Can I visualize it clearly?
What's the kindest, most productive thing I can do for myself right now?
How can I make getting back on track feel like a fresh start rather than a failure?

Part 5: Celebrating Progress

We're wired to notice what's wrong and overlook what's right. This negativity bias helped our ancestors survive predators, but it sabotages our resolution journey. We need to actively practice recognizing our wins.

Acknowledging Your Wins

What progress have I made that I haven't fully acknowledged or celebrated?
What would my past self—the one who set this goal—think of where I am now?
What difficult thing did I do recently that deserves recognition?
How have I grown through pursuing this goal, regardless of the outcome?
What new capability, habit, or insight have I developed?
What did I do this week that moved me forward, even slightly?
Who has noticed positive changes in me?
How will I celebrate this milestone in a way that reinforces my progress?
What does this progress prove about what I'm capable of?
What am I doing now that I couldn't or wouldn't do six months ago?
What obstacles did I overcome that I should be proud of?
If I listed everything I've done toward this goal, would I be surprised by the length?

Part 6: Year-End Resolution Reflection

As 2026 draws to a close, take time to extract the lessons. This reflection isn't just about measuring success or failure—it's about understanding yourself better and setting yourself up for an even more intentional 2027.

Looking Back on 2026

Which resolutions did I fully achieve? How do I feel about that accomplishment?
Which resolutions did I partially achieve? What progress is worth acknowledging?
Which resolutions did I abandon? Was that the right choice?
What surprised me most about my resolution journey this year?
What habits actually stuck? What made them stick?
What habits didn't stick? What got in the way?
How am I different now than I was in January 2026?
What did I learn about my own motivation, discipline, and patterns?
What external factors (life changes, unexpected events) affected my goals?
What would I do differently next year in how I approach resolutions?
What unfinished goal still matters enough to carry into 2027?
What new goal has emerged that wasn't on my radar in January?
What am I most grateful for from this year?
What message do I want to send to my December 2027 self?
If I could summarize what 2026 taught me in one sentence, what would it be?

Resolution Prompts by Category

Looking for prompts focused on a specific area of your life? Use these targeted questions:

Health & Fitness Resolutions

What does "healthy" actually mean to me, beyond a number on a scale?
What physical activity brings me joy, not just results?
What's my relationship with my body right now? What do I want it to be?
What health habit would my 80-year-old self thank me for starting now?

Career & Professional Resolutions

What would I do if I wasn't afraid of failing professionally?
What skills do I need to develop for where I want to be in 3 years?
Am I building a career I'm proud of, or just collecting achievements?
What professional boundary do I need to set this year?

Relationship Resolutions

What kind of friend/partner/family member do I want to be in 2026?
Which relationship deserves more of my attention this year?
What conversation have I been avoiding that I need to have?
How can I be more present with the people I love?

Financial Resolutions

What does financial security actually mean to me?
What money habit is quietly sabotaging my future?
What would I do with more financial freedom?
What's one financial decision I've been postponing?

Personal Growth Resolutions

What fear do I want to face this year?
What skill or hobby have I always wanted to develop?
What limiting belief about myself am I ready to challenge?
What would the most confident version of me do this year?

Building Your Resolution Journaling Practice

Having prompts is one thing. Using them consistently is another. Here's a sustainable system:

Weekly Check-In (5 minutes)

Every Sunday evening, answer one question: "What's one thing I can do this week to move toward my resolution?" Write it down. Put it where you'll see it. That's enough to maintain connection.

Monthly Deep Dive (20-30 minutes)

On the first of each month, use 5-7 prompts from the Monthly Check-In section. Review what worked, what didn't, and adjust your approach. This is where course correction happens.

Quarterly Review (45-60 minutes)

Every three months, step back and assess the bigger picture. Are you on track? Does the goal still matter? What strategic adjustments are needed? This prevents small drifts from becoming total abandonment.

Use Tools That Support You

Whether it's a physical journal, a notes app, or a dedicated tool like Life Note, find a system that makes journaling frictionless. The best system is the one you'll actually use.

Frequently Asked Questions

How many resolutions should I set for 2026?

Less than you think. Most people overcommit in January and abandon everything by March. Start with 1-3 meaningful resolutions. You can always add more later, but you can't un-overwhelm yourself.

What if I've already failed my resolution by February?

You haven't failed—you've gathered data. Go to Part 4 ("When You're Struggling") and use those prompts to understand what happened. Then decide: adjust and recommit, or consciously let go and redirect that energy elsewhere.

Should I share my resolutions with others?

Research is mixed. Some studies show that public commitment increases follow-through. Others suggest that telling people gives you a premature sense of accomplishment that reduces motivation. Know yourself. If accountability helps you, share. If external pressure backfires, keep it private.

How do I stay motivated when progress is slow?

Focus on systems, not just outcomes. If your resolution is to write a book, celebrate each writing session—not just the finished manuscript. Use Part 5 (Celebrating Progress) prompts regularly to recognize wins you might be overlooking.

What's the best time of day to journal about resolutions?

Whenever you'll actually do it. Morning journaling sets intention for the day. Evening journaling allows reflection on what happened. Experiment and find what fits your life. Consistency matters more than timing.

Make 2026 the Year You Follow Through

Resolutions don't fail because you lack discipline. They fail because of disconnection—you lose touch with why you started and what you're working toward. Life gets busy. Motivation fades. The goal that felt urgent in January becomes distant by April.

Journaling is the antidote. It keeps you connected. It forces you to slow down, reflect, and honestly assess where you are. It turns vague intentions into clear commitments and temporary setbacks into valuable lessons.

You now have 120+ prompts to guide your resolution journey from December planning through December reflection. But you don't need to use them all. You don't even need to use most of them.

Pick one prompt. Right now. The one that made you pause. The one you're slightly afraid to answer honestly.

Start there.

The person who reflects on their goals is the person who achieves them. Be that person in 2026.

Continue Your Journey

Ready to set your resolutions? Explore these related guides:

100 Achievable New Year's Resolutions for 2026 — Find the right goals for your life
Your Ultimate Goal Journal Guide — Master goal-setting methodology
50 Prompts for End-of-Year Reflection — Close out the year with clarity
Daily Journaling Habits for Staying Focused — Build consistency that lasts
150+ Journaling Prompts for Self Reflection — Deeper self-understanding
200+ Journal Prompts for Self Discovery — Know yourself at a profound level

Related Goal & Habit Resources

Keep Your Resolutions Alive All Year

The best resolutions need ongoing reflection. These practices will help you stay on track:

Morning Journal Prompts – Daily intention-setting to reinforce your goals
Bullet Journal Ideas – Track habits and progress visually
Manifestation Journal Prompts – Turn resolutions into reality
5-Minute Journaling – Maintain consistency even on busy days