25 Mindfulness Journal Prompts for Inspiration

Mindful journaling will help you become more centered, happy, and effective in your daily life. Here are 25 prompts to help you get started.

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  • Keeping a mindfulness journal is one of the most simple ways to become more in tune with your soul and spirit.
  • You do not need any writing know-how to get started with a mindfulness journal.
  • Use the 25 prompts in this article as inspiration for your very own mindfulness journal.
Contents

There are many ways to become more mindful, the most common ones being various spiritual practices like meditation, breathing exercises, and yoga. While they can be helpful, these methods may not work for everyone.

One way of becoming more mindful in your day-to-day life is to start journaling. Journaling is a simple activity that anyone can do and it provides a quick, honest, and effective way of self-reflection.

Some people mistakenly think that they need to have considerable writing chops to start a mindfulness journal. Not true!
Journaling is not about how well and what you write.

Instead, it is about pure expression – you get your thoughts out of your head by putting them on paper. Sounds simple, but it feels almost like a form of therapy in how effective it is for becoming more grounded in your daily life.

But, how does one start a mindfulness journal? Well, this is where I will gladly lend a helping hand. To provide you with some inspiration, I wrote down 25 of my favorite mindfulness journal prompts.

Use these prompts as inspiration to get started with your mindfulness journal. The prompts are written in random order and you can freely pick the ones that seem most relevant to you and your life.

The habit of keeping a mindfulness journal might not make an immediate difference in your life – you need to stay consistent to see the legitimate positive effects of journaling. In fact, staying consistent with your journaling is much more important than what you actually write in your journal.

So, I figure it is about time we get the ball rolling. Here are 25 of my favorite mindfulness journal prompts:

How does my body feel right now?

This may sound silly, but if you’re sitting down, try to notice how it feels to have your butt planted on the chair. How does your back feel? If you’re standing up or lying down, focus on that instead…and then write about it.

Example: Right now, I feel a slight tingling in my toes. It feels pretty gentle and nice.

This journaling exercise was weird for me at first, but fun nevertheless. As you complete this exercise daily, you will notice yourself becoming much more in tune with your body over time. And, body awareness is one of the best ways of being mindful in day-to-day life.

How often do I think about something other than what I'm currently doing?

This is a great question to ponder because it gets you to think about how much time you spend getting lost in thought. For most of us, drifting away in thought is all-too-common. Especially during times when other tasks demand our attention.

When you write about drifting away, don’t criticize yourself about this. Mindfulness is about non-judgment, so try to keep all criticism away from your mindfulness journal.

When was the last time I helped someone else?

Ever feel like you’re thinking about yourself too much? When was the last time you helped someone else? Write about the last time when you went out of your way to help a friend, family member, or even a complete stranger.

If you can’t remember helping someone, then write about HOW you could be helpful for someone. Remember that even small things like smiling at a cashier or helping an elder cross the road are considered helpful acts.

What is an example of something that makes me happy?

For instance, I like taking long walks, listening to music insanely loud, and getting the chance to spend time with my best friends. Try to think of something that makes you truly happy and then write about it!

Writing about things that bring you happiness will flood you with positive emotions. In that sense, journaling is an effective method of relaxation after a grueling day.

What do I need from the people around me?

Write down exactly what you would need from the people close to you. Remember that no one has to read your mindfulness journal, so you are allowed to be completely open about all your needs.

How could I make my life better?

Write down ten things that would make your life better in a concrete way. This could be anything from earning a certain amount of money to finding a perfect partner. There is only one thing that is important here – the more specific you get, the better.

Do I feel like a failure or that everything is going wrong?

This is a mindfulness journal prompt purely for venting. Let’s say you just went through a day that made you feel awful. Well, now is the time to let it all out by writing about it in your mindfulness journal. Chances are that you will feel much better after writing it out.

If people looked at my life from a distance, what would they think is going on?

This is an interesting writing exercise that will make you see yourself from a distance. Try to see yourself from the eyes of someone else. It could be a complete stranger or someone you know very well, it doesn’t really matter. Use whoever comes more naturally to you.

How am I avoiding my problems or what don't I want to think about right now?

This mindfulness journal prompt is a bit difficult, so try to avoid this one if you fear getting triggered.

The purpose here is to shed some light on your problems and how you avoid dealing with them. If you really get into this writing exercise, you will get a much more mindful perspective on the issues you are dealing with. It is also likely that you will automatically stop hiding from your problems once you define your avoidance behaviors in writing.

Are there any negative patterns in my life right now?

Here, the focus should be on small sabotaging behaviors that you might not even consciously notice. For example, I used to eat junk food every time I had a stressful day at work.

The interesting thing is that I never even put these two things (eating badly and stress at work) together. It was only once I started journaling that I became mindful of this anti-stress coping mechanism.

And, becoming mindful about this also helped me to turn this pattern into something positive. Nowadays, I read a good book and have a cup of Yerba Mate tea when I am feeling stressed over work-related stuff.

What is the best thing about being me?

Yet another feel-good mindfulness journal writing prompt! Write about the things that make you happy, proud, and giddy about yourself.
I have found that this writing exercise is one of THE best ways of lifting my mood whenever I am feeling down.

What is something I can do to make the world a better place every day, even if it's just in some small way?

Here, you will focus on goodwill towards the world. You do not have to think about something lofty like world peace. Instead, focus on little things such as being complimentary towards others or giving a small donation to a charity of your choice.

What did I enjoy the most about my last meal?

Becoming mindful about eating has tons of benefits. In this mindfulness journal prompt, you will write about your last meal in detail. Describe the taste, texture, and smell of your last meal. Write about what specifically made this meal appealing to you.
If your last meal was truly awful for some reason (I hope not!), then stick to just describing the meal in detail.

What is my favorite thing to do with my friends?

Write about some of the things that you enjoy doing with your best friends. If you do not have that many friends, write about what you like to do with your family or even your coworkers. The point here is to find activities that truly recharge you mentally and spiritually.

When did I feel the most alive during the past year? What was I doing at that time?

Try to think about the times when you were in awe at the wonder of life. Maybe you just got a promotion you have been dreaming about. Maybe you had a great date with your partner. Or maybe you were struck by the beauty of nature during a walk.

Whatever it is, try to remember a time when you felt completely present and at ease and write about this time in your mindfulness journal.

What's one thing I can do to improve myself as a person?

Do not get too complicated here. No one is asking you to climb the Kilimanjaro or become a monk for a year. Instead, think of some mundane improvement that could make the biggest instant impact in your life.

For most people, it will take no more than a few minutes to figure out an area that needs quick improvement. And, writing this down will also improve the chances that you will actually make positive changes in a given area.

Tomorrow, what is one thing I am looking forward to doing?

Journaling about things that I am looking forward to…it never fails to put me in a good mood.
If you are currently going through a tough time, try to keep it simple. Surely you will find something. It could be as simple as a great breakfast that you will have the next day.

Where do I see myself in five years?

This is where you are allowed to go crazy. Write down your ideal vision of yourself in five years. What kind of car do you drive? What kind of job do you have? How are your relationships? To get the most benefit from this experience, try to be as specific as possible.

What is the point of this exercise? Well, writing down your vision of yourself will also help you to get clear on how to achieve some of those things. Just try it and you will see what I mean.

Who inspires me the most and why?

Write about someone who truly inspires you. It doesn’t matter who that person is. The only thing that matters is that this figure is someone who you look up to. It could be a celebrity, a friend, a historical figure, a family member, or even a fictional character.
Bonus points if you also write about WHY that particular figure inspires you.

What situations make me lose my temper?

This is where you will take a mindful dive into things that always seem to make you lose your edge. It could be something small like the way your colleague eats their lunch or something bigger like news about corrupt politics in your city.

Write it down and see how you will be much less irritated the next time this situation happens.

If I could give my child one piece of advice, what would it be and why?

This one is rather deep, but also very effective. Right off the bat, I can tell you that you can do this writing exercise even if you do not have a child.

What matters here is that you look deep into yourself and think about your legacy. If you had a child, you would love them unconditionally and would like to give them the best advice you had.

Think about what your child would need to know about the world to succeed and then put it into words. Sure, this is one of the most difficult writing exercises here, but it is also one of the most rewarding. I strongly suggest you try this one at least once.

If today was my last day and tomorrow never came, what would I regret not doing today?

Another one of my favorite mindfulness journals prompts. This exercise will pull you into the present by reminding you that you should not live in the future. Life happens here and now, so try your best not to act like it!

For me, this journaling exercise always reminds me to let my loved ones know how much I care about them.

If I could ask anyone in the world one question, who would I choose and what would be my question?

Surely one of the most interesting mindfulness journaling exercises on this list! Think about celebrities, world leaders…anyone you are interested in. Then, think of one single question that you would like answered. Oh, and consider that the one answering MUST answer honestly.

It is a super interesting exercise that will really make you think about how much is still unknown and mysterious to us.

So, who did I choose? I will not tell you the exact answer, but let’s just say that this man is one of the most well-known religious leaders in the world.

If I could create my ideal job, what would it be?

Here you will be asked to become mindful about your professional life. Write about what your ideal job looks like. Try to be as specific as possible.

Write about what you would do, where you would work, how often you would work, and how much would you earn at this job. Remember that sky’s the limit here! You do not need to be realistic.

A writing exercise like this will make you imagine a life where your passions, professional life, and personal life all combine. And, who knows, maybe this kind of life is possible after all. Maybe this writing exercise will be your first step towards creating this kind of lifestyle for yourself.

What are three things about my body that make me feel good?

Let’s finish off our list of mindfulness journal prompts with a feel-good writing exercise. Write down three things that you love about your body.

Most of us are very conscious about our bodies, but I am sure that anyone can find three things that they like about their body. It could be your beautiful eye color, your lush hair, or even something small like the cute shape of your toenail.

If you’re looking for a way to start your mindfulness journey, these journal prompts should provide some inspiration. Journaling is a great way to get in touch with your thoughts and feelings, and it can be especially helpful if you’re just starting out with mindfulness.

Don’t feel like you have to do all of the prompts – pick and choose the ones that appeal to you, or come up with your own ideas based on what you’re experiencing at the moment. The most important thing is to make time for yourself and be patient as you explore this new practice. Thanks for following along – I hope you find these prompts useful!