Journal Prompts

Bonus mom overwhelm is real, and journaling can be a quiet place to put all the feelings that don’t always have a safe place to land. Here are some gentle, validating journal prompts when everything feels heavy.

Grounding & Emotional Release

1. What feels most overwhelming right now—and what part of that is actually within my control?

2. What emotions am I carrying today that I haven’t allowed myself to name?

3. If I could say one honest thing without fear of judgment, what would it be?

Identity & Self-Compassion

4. Who was I before I became a bonus mom, and what parts of her do I miss?

5. In what ways am I expecting myself to be “perfect” in an impossible role?

6. What would I say to another bonus mom who feels the way I do today?

Boundaries & Expectations

7. Where am I overextending myself to keep the peace?

8. What boundaries would bring me more calm—even if they feel uncomfortable?

9. What expectations can I release that were never mine to carry?

Love, Effort & Recognition

10. How do I show love in this family, even when it isn’t acknowledged?

11. What effort have I made recently that deserves to be seen—even if only by me?

12. What does “enough” look like for me right now?

Reframing & Hope

13. What parts of this season are temporary, even if they feel endless?

14. Where have I seen small signs of progress or connection?

15. What do I need more of in my life this week—rest, support, space, or reassurance?

Gentle Closing Prompt

16. Today, I give myself permission to let go of ________.