So… your heart kinda feels like it got drop-kicked off a cliff?
Yeah. Same. Breakups are brutal whether it ended with a dramatic screaming match or just faded out with the world’s saddest “we should talk.”
And right now, your brain’s probably on a loop:
- What went wrong?
- Why didn’t they fight for me?
- Am I overreacting or underreacting or just… spiraling?
Before you send that 3 AM text (don’t do it), let’s talk about something that actually helps:
A breakup journal.
Why Even Start a Breakup Journal?
Okay, hear me out.
Journaling isn’t about writing perfect paragraphs or being some kind of heartbreak poet (unless you wanna be, in which case… go off).
It’s about getting the chaos in your head out of your head.
You know that feeling when you’re overthinking for the 473rd time and your chest feels tight?
Journaling lets you release that.
According to this article from Harvard Health, writing about emotional pain can actually reduce stress and help you process trauma (yes, breakups count as emotional trauma).
What to Write in Your Breakup Journal (When You Literally Don’t Know Where to Start)
If your brain’s still going full static noise, start with one of these:
- The Raw Dump:
“What’s making me hurt the most right now?”
No editing. No second-guessing. Just vent. - The Memory Cleanse:
Write down moments that are stuck in your head on repeat (that convo, that text, that one look… you know the one).
Get it out so it stops replaying like a cursed TikTok sound. - What I Deserved (But Didn’t Get):
List the bare minimum things you should’ve received from this relationship (respect, time, communication… yeah, we’re going there). - My No-Contact Plan:
Map out your post-breakup boundaries. Whether it’s blocking, muting, or just emotionally detaching, write it down. - The “I’m Gonna Be Okay” Letter:
Even if you don’t fully believe it yet… write to your future self like you’re already healed and thriving.
How Often Should You Write?
Short answer:
Whenever the urge to stalk their socials hits.
Long answer:
Try making it part of your daily routine for at least the first couple of weeks post-breakup. Even if it’s just 5 minutes.
Mornings = less emotional chaos.
Late nights = honestly… sometimes necessary vent sessions.
Bonus: Breakup Journal Prompts for When You’re Mentally Wiped
If you’re too tired to think, here’s your cheat sheet:
- “One thing I miss (and why it’s okay to miss it)”
- “Three things I’ve done for myself this week”
- “One boundary I’m setting from now on”
- “What I learned about love (even if it sucked)”
- “What I hope for my next relationship (when I’m ready)”
(If you want a whole list of breakup-specific prompts, check out our Deep Prompts for When You’re in a Funk.)
Healing Looks Different for Everyone
Some days you’ll write 5 pages.
Some days you’ll just cry into your pillow and call it a win.
Both are valid.
Just keep showing up for yourself in small ways. Journaling is one of them.
If you want more beginner-friendly journaling ideas (outside the breakup spiral), check out our full Journaling for Beginners guide.
