What to Pray When You Don’t Know What to Say: A Complete Guide to Finding Your Words

You bow your head, close your eyes, and… nothing. The words won’t come. Or maybe something comes out, but it’s the same three sentences you’ve prayed a hundred times before, and you wonder if God is as tired of hearing them as you are of saying them.

Maybe you’re staring at your journal, watching the cursor blink on your notes app, or sitting in your car before work trying to connect with God before your day begins. Everyone else seems to have this beautiful prayer language, and you’re just… stuck.

I’ve been there. Feeling like there must be a right way to do this, and I’m definitely not doing it. Wondering if “God, help” even counts as a real prayer.

Here’s what I wish someone had told me earlier: You don’t need fancy words. You just need somewhere to start. And that’s exactly what I’m going to give you today.

Why You Don’t Know What to Pray (And Why That’s Completely Normal)

Can I be honest? The first time I tried to pray out loud with someone, I stumbled over my words so badly I wanted to disappear.

Here’s what I’ve learned since then: feeling stuck in prayer doesn’t mean something is wrong with you or your faith.

The Perfectionism Trap

Many of us carry an unspoken belief that our prayers need to sound a certain way—eloquent, poetic, spiritual. We’ve heard beautiful prayers from pastors or podcasts, and we compare our stumbling words to their polished ones.

But prayer was never meant to be a performance. It’s a conversation.

The Vocabulary Gap

If you didn’t grow up praying or you’re newer to faith, you simply haven’t learned prayer language yet. That’s not a character flaw—it’s just inexperience. You wouldn’t expect to speak fluent Spanish without ever studying it. Prayer is the same way.

The Fear of Saying It Wrong

Some of us worry that if we don’t use the “right” words, God won’t hear us. Or we’ll accidentally say something wrong and mess everything up.

But Jesus addressed this directly in Matthew 6:7-8: “When you pray, do not keep on babbling like pagans, for they think they will be heard because of their many words. Do not be like them, for your Father knows what you need before you ask him.”

Did you catch that? God already knows what you need. He’s not waiting for you to get the words exactly right before He’ll listen.

And Romans 8:26 takes it even further: “The Spirit helps us in our weakness. We do not know what we ought to pray for, but the Spirit himself intercedes for us through wordless groans.”

Even the apostle Paul—the guy who wrote most of the New Testament—acknowledged that we don’t always know what to pray. And God teaches us that he made a way for that too.

The good news? There are simple, practical ways to start—no special training required.

What Does Prayer Actually Mean?

Before we dive into practical prayers you can use today, let’s make sure we’re on the same page about what prayer even is.

A Simple Definition

Prayer is talking to God. That’s it. It’s conversation—sometimes out loud, sometimes in your head, sometimes written in a journal. It’s bringing your real self to God and letting Him meet you there.

It’s not:

• A magic formula that only works with certain words
• A performance to impress God (or anyone else)
• Something only “super spiritual” people know how to do
• Limited to formal, King James English

It is:

• Honest conversation with your Creator
• Something you can do anywhere, anytime
• Available to you right now, exactly as you are
• Something that grows more natural with practice

What the Bible Says About Prayer

Matthew 6:6 — “But when you pray, go into your room, close the door and pray to your Father, who is unseen. Then your Father, who sees what is done in secret, will reward you.”

Prayer is personal and private—between you and God.

Philippians 4:6-7 — “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”

You can bring everything to God—every situation, every worry, every need.

1 Thessalonians 5:17 — “Pray continually.”

Prayer isn’t just for morning quiet time. It’s meant to be woven throughout your entire day.

Starter Prayers You Can Copy Word-for-Word

Here’s the truth: copying prayers isn’t cheating. It’s learning. Think of these as training wheels—they help you get moving until you develop your own words.

I want to give you prayers you can actually use today. Pick one or two that resonate and pray them this week.

Morning Prayers (Starting Your Day)

These are perfect for those first moments when you’re awake but haven’t grabbed your phone yet:

• “God, I’m Yours today. Help me see You in the ordinary moments.”
• “Jesus Christ, I need Your presence more than I need my plans to work out. Walk with me through this day.”
• “Father, teach me what it means to follow You today—in my actual life.”
• “Holy Spirit, go before me into everything I’ll face. Prepare my heart for what You have.”

Help Prayers (When You’re Overwhelmed)

For those moments when you feel like you’re drowning:

• “God, I don’t know what to do. I need Your wisdom.”
• “Jesus, this is too heavy for me. Please carry what I can’t.”
• “Holy Spirit, I’m at the end of myself. Please be my strength right now.”
• “Father, I’m overwhelmed. Help me take just the next step.”

Thank You Prayers (Practicing Gratitude)

Gratitude shifts something in us. These prayers help you notice God’s goodness:

• “God, thank You for [specific thing]. Help me notice Your goodness today.”
• “Jesus, even in this hard season, I see You in [specific way]. Thank You.”
• “Father, I’m grateful that Your love for me doesn’t depend on my performance.”

I’m Sorry Prayers (When You’ve Messed Up)

Grace is available, always. These prayers help you receive it:

• “God, I messed up. Thank You that Your grace is bigger than my mistakes.”
• “Jesus, I said/did [specific thing]. I’m sorry. Help me do better tomorrow.”
• “Father, I don’t feel worthy of Your love right now, but I’m choosing to receive it anyway.”

Night Prayers (Ending Your Day)

Release the day and rest in God’s care:

• “God, I’m releasing this day to You—the good and the hard. Let me rest in Your care.”
• “Jesus, thank You for walking with me today. Restore me while I sleep.”
• “Father, tomorrow is in Your hands. Help me trust You enough to rest.”

Grace note: Some days, “God, help” is enough. He hears that too.

One-Liner Prayers for Specific Situations

Here’s where this gets really practical. These are breath prayers—short, honest words you can pray anytime, anywhere. Save these in your phone and pull them out when you need them.

When You’re Anxious

Anxiety tells us everything depends on us. These prayers remind us it doesn’t:

• “God, You are bigger than this fear.”
• “Jesus, exchange my anxiety for Your peace.” (Philippians 4:6-7)
• “I can’t control this, but You can. I trust You.”
• “Father, help me cast this care on You because You care for me.” (1 Peter 5:7)

When You’re Making a Decision

Whether it’s a job change, a relationship, or what to have for dinner on a really hard day:

• “God, give me Your wisdom, not just my best guess.” (James 1:5)
• “Holy Spirit, close the wrong doors and open the right ones.”
• “Father, I choose Your will over my preferences.”
• “Jesus, I don’t need to know the whole path—just the next step.”

When You’re Feeling Alone

Loneliness can make God feel far away. These prayers help bridge that gap:

• “Jesus, remind me that You’re here even when I can’t feel it.”
• “God, I need to sense Your presence right now.”
• “You promised to never leave me. Help me believe that today.” (Hebrews 13:5)

When You’re Angry or Hurt

You don’t have to clean yourself up before coming to God:

• “God, I’m bringing You my real feelings. Help me process this with You.”
• “Jesus, I want to forgive, but I need Your help to do it.”
• “Father, heal the hurt I can’t put into words.”

When You Don’t Feel Like Praying

These might be the most important prayers of all:

• “God, I’m showing up even though I don’t feel like it. Meet me here.”
• “Jesus, I’m disconnected from You. Draw me close again.”
• “Holy Spirit, pray for me when I don’t have the words.” (Romans 8:26)

When Someone You Love Is Struggling

Sometimes we don’t know how to help someone we love. We can always pray:

• “God, I lift [name] to You. Do what I can’t do for them.”
• “Jesus, surround [name] with Your presence and peace.”
• “Father, give [name] the help they need, even help they don’t know to ask for.”

---

How to Pray Scripture Back to God

Here’s the truth that changed everything for me: the Bible is full of prayers you can use. You don’t have to make up words—you can borrow God’s own words and pray them back to Him.

This is called praying Scripture, and it’s one of the most powerful ways to learn what to pray when you don’t know what to say.

Why Praying Scripture Works

When you pray Scripture:

• You’re praying words that are already in line with God’s will
• You’re learning how biblical writers talked to God
• You’re filling your mind with truth while you pray
• You’re building a prayer vocabulary you can use forever

A Simple Method to Try

Here’s how to start:

Step 1: Pick a verse or short passage.

Step 2: Read it slowly, noticing words that stand out.

Step 3: Turn it into personal prayer by inserting “I” or “me” or “my.”

Step 4: Add specific details from your own life.

Examples of Scripture Turned into Prayer

Psalm 23:1 — “The Lord is my shepherd, I lack nothing.”

Becomes: “Lord, You’re my shepherd. I’m choosing to trust that I have everything I need in You—even when my bank account, my relationships, or my plans say otherwise.”

Psalm 46:10 — “Be still, and know that I am God.”

Becomes: “God, help me be still today. Quiet the anxious thoughts racing through my mind. Help me know—really know—that You are God and I am not.”

Philippians 4:13 — “I can do all things through Christ who strengthens me.”

Becomes: “Jesus, I can’t do this in my own strength. But through You? I can face [specific situation]. Please be my strength today.”

Using Psalms as Your Prayer Language

The book of Psalms is basically an ancient prayer journal. These 150 songs cover every emotion you’ve ever felt: joy, despair, anger, gratitude, fear, worship, doubt, hope.

When you don’t know what to pray, the Psalms often say exactly what’s in your heart.

Psalms for Different Seasons

When you need comfort: Psalm 23, Psalm 91

When you’re afraid: Psalm 27, Psalm 56

When you’ve messed up: Psalm 51, Psalm 32

When you’re grateful: Psalm 100, Psalm 103

When you feel forgotten: Psalm 13, Psalm 42

When you’re praising God: Psalm 145, Psalm 150

When you need help: Psalm 121, Psalm 46

How to Pray a Psalm

Try this with Psalm 139:23-24: “Search me, God, and know my heart; test me and know my anxious thoughts. See if there is any offensive way in me, and lead me in the way everlasting.”

Pray it slowly: “God, search my heart. You already know everything in there—the anxious thoughts I can’t shake, the fears I haven’t told anyone about. Show me if there’s anything in me that’s pulling me away from You. And lead me, Father. Lead me toward life.”

Prayer Formulas for Different Needs

Sometimes it helps to have a framework. These aren’t magic formulas—they’re just helpful structures to guide your prayers when you don’t know where to start.

The ACTS Prayer Formula

This classic format helps you cover different types of prayer:

A — Adoration: Start by praising God for who He is “God, You are faithful. You are good. You are with me.”

C — Confession: Acknowledge where you’ve fallen short “I confess I’ve been anxious instead of trusting You.”

T — Thanksgiving: Thank God for specific blessings “Thank You for my friend who checked on me. Thank You that I woke up this morning.”

S — Supplication: Bring your requests “Please give me wisdom about this job decision. Please heal my mom.”

The Breath Prayer Formula

This is an ancient practice of pairing a short phrase with your breathing:

Inhale: “Jesus” Exhale: “I trust You”

Or: Inhale: “Father” Exhale: “I need You”

You can pray this anywhere—in traffic, before a hard conversation, while you’re falling asleep.

What This Looks Like in Real Life

Let me show you how these prayers work in actual daily moments.

In the Carpool Line

You’re waiting to pick up your kids, feeling exhausted and wondering if you’re doing this whole mom thing wrong.

Pray: “Jesus, I’m tired. Give me patience for the next few hours. Help me see my kids the way You see them.”

Before a Hard Conversation

You need to set a boundary or address conflict, and your stomach is in knots.

Pray: “Holy Spirit, give me the right words. Help me speak truth with love. Go before me into this conversation.”

When You’re Scrolling and Comparing

You just saw someone’s highlight reel and now you feel inadequate about your actual life.

Pray: “Heavenly Father, help me remember who I am in You. My worth isn’t based on what they have or what I’m missing.”

In the Middle of a Hard Day

Everything went wrong, you’re behind on everything, and you just want to quit.

Pray: “God, I need Your strength for the rest of this day. Help me see one thing to be grateful for right now.”

You Don’t Have to Get It Perfect

Here’s what I want you to remember: God isn’t grading your prayers. He’s not waiting for you to find the perfect words before He’ll listen.

He’s your Father. And good fathers don’t need their children to perform—they just want their children to come to them.

Some days, your prayers will be long and thoughtful. Other days, they’ll be “God, help” whispered in a parking lot. Both count. Both matter. Both are heard.

The words aren’t what make prayer powerful. It’s the act of turning toward God—however imperfectly, however briefly—that changes everything.

So start where you are. Use the prayers in this post. Borrow the words of the Psalms. Pray Scripture. Or just talk to God like you would a friend you trust with your real, messy life.

Because that’s exactly what He is.

The more you pray, the more natural it becomes. The words will come. But even when they don’t? You’re still doing it right.

You’re showing up. You’re reaching for God. And that’s always enough.

Praying for you,
Katie

P.S. If you’d like a simple tool to help you know what to pray each day, I created a free 30-Day Prayer Prompt Guide. Each day gives you a specific, simple starting point for your conversation with God for everyday life. [Grab your free copy here →]