Go gently

There's no right way to grieve and no schedule for it. Skip any prompt that feels like too much, and stop mid-sentence if you need to. If you're thinking about harming yourself or you're in danger, contact local emergency services or a crisis line now. In the US, call or text 988.

Prompts for remembering them

  • Tell the story of the first time you met them, or your earliest memory of them.
  • Describe their hands, their laugh or the way they walked into a room.
  • Talk about a phrase they always said and when they'd say it.
  • Describe a meal, a place or a song that brings them back.
  • Tell the story of an ordinary afternoon with them that you'd like to keep.
  • Talk about something they taught you, on purpose or by accident.

Prompts for saying how you are

  • Say how today was in three words, then talk about one of them.
  • Talk about the moment today when you missed them most.
  • Describe what people around you have said that helped, and what didn't.
  • Say what you're carrying that nobody else seems to see.
  • Talk about a part of the day that felt almost normal, and how that felt.

Prompts for things left unsaid

  • Talk to them directly for a minute, as if they could hear you.
  • Say thank you for one specific thing you never thanked them for.
  • Tell them what has happened since they've been gone that they'd want to know.
  • Say one thing you're sorry about, and one thing you've let go of.
  • Describe what you'd show them if they could visit for a day.

Prompts for carrying them with you

  • Talk about a way you're like them that you've only noticed lately.
  • Describe a small ritual that could keep their memory in your week.
  • Tell the story you most want younger people in your family to know about them.
  • Say which of their habits or sayings you want to keep using.
  • Describe how you'd like to mark their birthday or anniversary this year.

How to use these prompts

Pick one prompt or none at all, then talk for as long as feels right. Some people find it easier to say things out loud than to write them. Others find their own voice hard to hear later, so it's fine to keep only the words. In Dawn Light, turn off Keep recordings in Settings to keep only the transcript. With Plus, Apple's on-device model turns down some entries about very hard subjects, and those entries stay saved with every word.

Questions about grief journaling

What if I sit down to talk and nothing comes?

Many people have days like that. Saying that you don't have much to say today is still an entry, and the prompts will be here another time.

Should I listen back to what I recorded?

Only when you want to. Some people find it comforting months later, and some never do. Both are fine.

What if journaling makes the grief feel heavier?

Stop, and do something steadying, like a walk, a glass of water or a call to someone. A grief support group, a counselor or your doctor can also help. If you're thinking about harming yourself or you're in danger, contact local emergency services or a crisis line now. In the US, call or text 988.

A private place to talk

Dawn Light keeps what you say on your iPhone, with no account and an optional Face ID lock. Talk when you're ready and stop whenever you need to.

Get Dawn Light free

Unlimited entries, transcripts, search and iCloud sync. For iPhone, iPad and Apple Watch. Works with iOS 26, iPadOS 26 and watchOS 26 or later.