Grief Journal Template: A Gentle Structure for Loss

Grief doesn't follow a schedule, and this template doesn't ask it to. Four gentle prompts for whatever you've lost: a person, a pet, a relationship, a place, a version of your life.

The template's own note: There's no schedule for this. Write as much or as little as you need.

The questions

1. What am I missing or mourning?
2. A memory I want to hold onto
3. What I wish they / it knew
4. What small step can I take today?

How to answer them

• Answer only the prompts you can today. Leaving one blank is fine.
• Memories fade in detail, not in meaning. Write the small specifics: a phrase, a smell, a Saturday routine.
• "What I wish they knew" can be a whole letter: or use the Unsent Letter template for that.
• The small step can be very small: eat something, go outside, call one person.

Example

An example of a filled-in entry:

What am I missing or mourning?
Dad's Sunday phone calls. It's been four months.

A memory I want to hold onto
Him reading the sports page out loud whether anyone was listening or not.

What I wish they / it knew
That I finally fixed the fence the way he showed me.

What small step can I take today?
Call my brother.

Grief & Loss is one of the Emotions templates, which are always free. On This Day can later bring these entries back on the same date. If grief feels unbearable or isn't easing over time, a grief counselor or doctor can help. In the US, call or text 988 any time.

Use it in Daykept

1. Open Daykept and tap Settings in the bottom bar, then Templates.
2. On the Gallery tab, find Grief & Loss (it's in Emotions) and tap Use now. A new entry opens with the questions in place.
3. Want it one tap away? Tap Save to keep it in My Templates. Daykept also suggests the templates you used most recently at the top of a blank new entry.

It's one of the 14 free templates in the Gallery. You can also edit your own copy (reword a question, drop one, add one) and save it as your own template.

Frequently asked questions

How often should I write about grief?

As often as it helps. Some people write daily at first, then on hard dates like birthdays and anniversaries.

Is it okay to write about a loss that isn't a death?

Yes. A breakup, a move, a friendship or a job can all be grieved.

More templates like this

Unsent Letter · Self Check-in · Free Writing.

Want the bigger picture? Read unsent letter journaling, or see everything else Daykept does.