mindfulness journal prompts
HOME · Mind & Body

24 Mindfulness Journal Prompts To Get You Started

Answering mindfulness journal prompts is a process of self-reflection by writing your experiences, thoughts, feelings, and significant events without judgment. You can refer to it as a form of expressive writing. 

It focuses on being present and grounded in the moments. Mindfulness journaling is a means to connect with your inner self and achieve inner peace. It's the best way to keep your focused attention on the present moment in this hectic world. 

This article recommends over twenty mindfulness journal prompts to help you start journaling. You'll also learn about the benefits of mindful journaling and some tips on using these mindful journal prompts. 

Related Read: How to Write a Journal?

Benefits of Mindfulness Journaling 

journal and pen
Photo by Jess Bailey on Unsplash.

Get your eco-friendly notebooks and pens and reap the following benefits of mindful journaling:

  1. Journaling helps reduce stress. 
  2. Journaling improves your overall well-being.
  3. It makes you more self-aware. 
  4. You will learn to live in the present moment. 
  5. Journaling makes you more intentional. 
  6. You manage negative thoughts and feelings better.
  7. Mindful journaling teaches you more patience. 
  8. Journaling promotes self-discovery, self-love, and compassion. 
  9. It sharpens your problem-solving skills.
  10. Mindful journaling increases your creativity.

Related read: Health Benefits of Mindfulness.

Top Mindfulness Journal Prompts To Try  

1. What do you love most about yourself right now?  

journal with flower
Photo by Sixteen Miles Out on Unsplash.

Writing about the attributes you love about yourself is a great way to start mindfulness journaling. Write about the mental, behavioral, and physical qualities you like about yourself. It could be how your eyes sparkle when you smile or your smile lines. It could be your discipline or your sense of adventure. 

Journaling about the things you love about yourself helps you appreciate yourself better. It improves your mental and emotional health.

2. What lessons did your experience today teach you?

It is a mindfulness journaling prompt to help you access your daily life. Think about your experiences and the lessons learned at the end of each day. It could teach you a lot about yourself and the world. It'll help you reflect on your thoughts and feelings and help you become a better person. 

3. How much progress did you make towards your goals today?  

Next on our list of mindfulness journal prompts is journaling about your daily progress. It helps you track how well you're heading toward your goals. No matter how slow your progress is, it gives you the courage to keep going. It also helps you learn about areas of improvement. 

4. What is the ambitious risk you have taken? What did your experience teach you?  

writing on journal
Photo by Kelly Sikkema on Unsplash.

Reflecting on the risk you have taken in life will help you realize the level of your courage. Have you reached for your dream relentlessly? Were they calculated risks or bad risks? Did it end positively for you? And what lessons did you learn?

Answering these questions will teach you a lot about overcoming fear and decision-making. 

5. How easy is it for you to admit when you're wrong? 

As you practice mindfulness, you'll realize the need to accept your wrongdoings. It is a step necessary for personal growth. Sometimes, we are the cause of the problems we face. Other times, your behaviors harm other people.

However, your inability to consciously reflect and accept your wrongdoings can impede your growth. Reflect on this to improve your self-awareness. 

6. Do you get a good night's rest? If not, what can you do to improve it?   

We included queries about how well you sleep at night as a part of mindfulness journaling practice because sleep is essential to good health. A good night's sleep has a positive impact on your mental health. So, notice the days you experience insomnia or a night of restless sleep. 

Ponder on the possible causes of your terrible sleep schedule. It could be because of a late dinner, anxiety, or neighborhood noise. Identifying the cause will help you prevent it from happening again. 

7. Do you love your career path? If yes, why? If not, what would you do instead?  

Your career is a crucial aspect of your life. It is pivotal to evaluate your progress in your profession of choice. Our unhappiness and worries often come from working terrible and strenuous jobs to make ends meet. As a crucial part of self-reflection, do you love your job? 

Does it make you happy? Do you enjoy working with your co-workers? You should consider doing what you love if you have no positive feedback. 

8. What would you like to change in your life?  

journaling outdoors
Photo by Tyler Nix on Unsplash

Another important mindful journaling prompt is enquiring about the aspects of your life you'd like to change. We become sad because we are unhappy with what's going on in our lives. Think about how you'd change your life instead of harboring negative thoughts and feelings about your life. 

A crucial part of mindfulness is embracing the present moment, but it'll be hard to be present when you detest it. Work towards changing areas of your life you dislike to attain inner peace. However, learn to accept the things you can't change about your life. Acceptance is crucial to living in the present. 

9. Look out your window and describe what you see.   

Observing your environment is part of the mindful journal prompts you can include in your daily journaling sessions to help you think more positively. You live in the present moment by paying attention to your immediate environment. Only then can you learn to appreciate life's finer things. 

10. Make a list of 5 things you want to accomplish tomorrow.

A part of meditative journaling is planning your activities for the next day. It could be a part of your daily journaling session. Make a to-do list of goals you want to accomplish at the end of the day.

It could be as little as doing the laundry, reading a book, or going to the grocery store. Making these lists helps you become more proactive and helps reduce stress. Doing this daily will help you do things differently tomorrow. 

11. Are you happy to be alive? If yes, why? If not, why? 

Are you happy to be alive? It is an important question to address in your mindfulness journal. Determining your level of happiness from your past life events will help you move on in your mindfulness intervention. Learning why you're happy will make you more appreciative while knowing why you do not allow yourself to make your future self happy. 

12. Are you chronically online? If yes, why do you think you're addicted to the internet?  

The internet is often a vital contributor to our unhealthy habits and lack of mindfulness. It reduces our mental focus as we obsessively scroll to find the next dopamine rush.

We consume so much negative media that it blocks positive thoughts from forming in our minds.  It would be best to determine how your social media and digital device addiction affects your life.

13. What activities can take you away from your phone and the internet? 

grid journal
Photo by lilartsy on Unsplash

Once you have determined the extent of your addiction to the internet, work on reducing it.  It will help you gain clarity and improve your personal growth. Include activities that get your creative juices flowing and improve your mental focus.

Some of the activities you can partake in include yoga, reading, painting, crocheting, and a walk in a park. They should be activities that improve the quality of your life in the long run. 

14. Do you love your current friend group? If yes, why? If not, why? 

The relationships you keep also affect your mental state. Journaling your thoughts and feelings about your friendships will help you determine if they are right for you. Friends are supposed to make you happy and improve the quality of your life in general. 

You should move on to find better connections if you discover, upon further consideration, that your friendships don't improve the quality of your life. 

15. What are you doing to stay connected to others? 

Your connection with people in your life is something to consider severely in your meditation journey. It should be a part of your mindfulness prompts as you journal regularly. How do you connect to the new people you meet? What do you do to stay connected? 

Focusing on these questions helps you realize how your connections with people affect your everyday life. You will discover how you harm yourself to keep a friendship alive. 

It will also help you gain clarity on the right things you are doing to keep the right connections. We often take the best people in our lives for granted by treating them horribly. 

16. What is your favorite thing about being alive?

It is a gratitude journal format. Expressing the things you love about being alive will help you appreciate the present moment. Talk about your favorite shows, foods, and friends.

Also, consider experiences that put a smile on your face, no matter how little. Expressing your favorite things about being alive can drag you out of a depressive episode and increase your motivation.  

17. How can you bring more positivity into your life?

Practicing mindful journaling involves inspiring positivity into your life and daily affairs. Positivity gives you confidence, boosts your self-esteem, and makes it easy to handle the ups and downs of life.

You can bring more positivity into your life by listening to inspiring artists and words of affirmation and showing yourself more kindness. Make the list to suit your mental health requirements.

18. How do you recenter and regulate your emotions? 

Next on our list of mindfulness journal prompts is your emotional regulation. Watch how you regulate your emotions, especially when you're overwhelmed.

What calms you down? Finding calming techniques like breathing exercises and counting backward will help you handle your emotions during conflicts. It will also assist you in identifying your feelings quickly. 

19. What or where is your happy place?  

journal flatlay
Photo by Thought Catalog on Unsplash

Your happy place is a state of mind or a physical place where you can transport yourself to help regulate emotions. Your happy place could be thinking about the scent of your favorite flower or favorite person. It could be going on walks at a specific park or cuddling up on your favorite spot on your couch. 

Your happy place can help control your emotions when they are overwhelmingly intense. Create one if you don't have one. 

20. What negative thoughts and behaviors from the past are you still holding on to? How can you release them?

The crucial part of self-reflection is examining the cynical thoughts and behaviors your younger self-experienced. These thoughts and feelings harm your emotional well-being. Expressing them in your meditative journaling helps you work through them and release them gradually. Hanging on to pain stops you from living your best life. 

21. What would you do differently if no one judged you or told you what to do? 

You don't take control of your life because you're worried about what people will say or think. Sometimes, you don't live a complete life because someone is controlling and telling you what to do. Write out how you'd live if none of these elements were present. It will help you learn about what you want for yourself. 

22. What unhealthy routines do you need to remove from your life?

Journaling about the unhealthy habits you participate in is one of the first steps to achieving mindful living. You can include it in your monthly journal entry.  Identifying these bad habits will help you work towards healthy habits to improve your life. 

23. What are you grateful for?  

Gratitude journaling helps you express gratitude for the positive things happening in your daily life. Include it in your morning routine and night routine. Be grateful for your physical health, thoughts and feelings, the ability to express yourself, and eyesight. Be thankful for the clean air you breathe, the food, and the good relationships you have.   

24. In what ways do you show kindness yourself? 

journal with tea and flower
Photo by Sixteen Miles Out on Unsplash.

Self-compassion is a significant highlight of mindfulness meditation practice. Your inner dialogue shouldn't contain harsh criticisms and judgments towards yourself. Include the ways you show yourself kindness in your mindfulness journal entries. You will gain greater insight on how to be more gentle to yourself. 

More Mindfulness Journaling Prompts

  1. Do you have a healthy relationship with food? If not, how do you make improvements?   
  2. What positive things happened today? 
  3. When are you the most productive, and why? 
  4. What is your biggest pet peeve, and how does it affect you? 
  5. Have you been proud of yourself lately? 

Tips on how to use the prompts in your mindfulness practice 

journal close up view
Photo by Aaron Burden on Unsplash.
  1. Set aside a regular time for journaling daily. It could be in the morning or before bed. 
  2. Set your intentions with specific journal prompts. What do you want to gain from each session? 
  3. Writing on paper is better than using digital tools as a journal. It anchors you to the moment better. You can always scan/snap your paper journal to create a digital record.
  4. Don't limit your thoughts. Write as they come. Don't worry about grammatical errors and punctuation. 
  5.  Ensure to write the date of each entry. 
  6. Take your time to reflect on mindful journaling prompts. There's no need to rush. 
  7. Most importantly, enjoy the process! 

For more tips, check out this Ted Talk by Ryder Caroll, creator of the Bullet Journal® system, about how journaling declutters our mind.

Final Thoughts: Mindfulness Journal Prompts

Mindfulness practice is a method of keeping yourself anchored to the present. Mindfulness journaling is one of the various ways to practice mindfulness. We recommend these journal prompts to help you feel more connected to your thoughts and environments. 

As you journal more regularly, you gain greater insight into yourself and help you improve your emotional well-being. Begin journaling today and become your own best friend. 

Jen’s a passionate environmentalist and sustainability expert. With a science degree from Babcock University Jen loves applying her research skills to craft editorial that connects with our global changemaker and readership audiences centered around topics including zero waste, sustainability, climate change, and biodiversity.

Elsewhere Jen’s interests include the role that future technology and data have in helping us solve some of the planet’s biggest challenges.

Fact Checked By:
Isabela Sedano, BEng.

Photo by Ashlyn Ciara on Unsplash
Pin Me:
Pin Image Portrait 24 Mindfulness Journal Prompts To Get You Started
Sign Up for Updates