12 Powerful Mindfulness Journal Prompts to Be More Present

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12 Powerful Mindfulness Journal Prompts to Be More Present

Do you ever spend time journaling? How often do you check in with yourself about how you are doing and feeling? It is difficult to be present day to day and to truly keep track of how you are feeling.

That is where journaling can be super beneficial! Keeping a mindfulness journal (or any journal) can help you be more present, improve your mental health, understand yourself better, and even help you with achieving your goals! 

The practice of journaling has really blown up in the last few years. So many people keep a daily journal to simply write how they are feeling every day. Some people go the extra mile and create a bullet journal to keep track of everything (habits, moods, water intake, etc). 

However, you decide to journal is up to you and there is no right or wrong way to do it. The important part is having a space where you can sit with your feelings and thoughts.

Many people think mindfulness is just meditation but that is not true. Even if you can only spend 5 minutes before bed to recap your day, how you feel, and/or what you’re thinking it’s practicing mindfulness! 

If you want to start journaling and think keeping a mindfulness journal would be helpful to you but don’t really know where to start, no worries! Here are 12 mindfulness journal prompts to get you started! 

What is mindfulness? 

Let’s start at the beginning! What even is mindfulness? We just chatted about how some people think it’s meditation (which it can be) but it’s so much more!

Mindfulness is a state of awareness! More specifically, it’s the ability to be totally aware and present in the moment. It’s knowing where you are, what you are doing, how you are feeling, and not letting outside stimuli overwhelm you. 

So you can see that mindfulness is more than just meditation and yoga. It’s paying attention to your surroundings, being present when you eat, having a slow and intentional morning, and so much more! 

The benefits of journaling 

As we discussed earlier, there are a lot of benefits of journaling. Our brains crave order and systems. Throughout the day we can become pretty frazzled and our brains really don’t like that. It can lead to stress, mental health issues, and an array of other problems. 

Journaling is a way to get everything out on paper. It’s similar to when you have a problem and talk it through with someone. The simple act of talking is enough to give you clarity sometimes! 

Writing in itself is a systematic thing. When you write about your day you generally go in order. When you write about your feelings you tend to expand on them in an orderly way which helps you understand what is really going on. 

So, how does this actually benefit you? 

Benefits of journaling for being present and practicing mindfulness 

Since mindfulness is about being aware and focusing on the present, journaling can be very helpful to discover how you are feeling and what you’re thinking in the moment. 

By focusing on your feelings and thoughts in the moment you are actively engaging in your present life. 

Topics you may want to journal about: 

– How your body feels 

– What you are thinking/ worrying about 

– Digging into your own opinions and views 

– How you are feeling about certain situations after they occurred – What you are grateful for

Benefits of journaling for your mental health 

Journaling is a great way to get things out of your mind. In general, journaling relieves stress, is a way to process emotions, and helps people cope with depression. 

People who deal with anxiety and other mental health concerns can use journaling as a way to practice being more present and less in their heads. 

Benefits of journaling for goal achievement 

There is something about physically writing down your goals that help you achieve them. More often than not, people who don’t write down their goals will forget about them or get off course. 

Journaling about your goals and goal progress helps you identify your patterns, keep track of your progress, and gain clarity on what you want most. 

The best mindfulness journal prompts to be more present

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1. How does my body currently feel? 

Go through your body, head to toe, and note how you are feeling. 

Example: as I write this, I feel my neck tensing. I notice I am slouching and getting pain in my back. 

2. What am I grateful for right now? 

There is always something to be grateful for. Whether it’s a person in your life, the coffee you are drinking, or the air you are breathing… there is something you can focus on right now. 

3. What do I value in life and why?

Think deeply about your values. Do you value honesty, reliability, and authenticity? Why do you value these things? Are they present in your daily life? 

4. What is something I want to change in my life? 

Focus on changes you feel need to be made. What are they? Why do you want to change it? Be really honest with yourself. 

5. What are 5 things I love about myself? 

This can be hard because we aren’t always used to complimenting ourselves but give it a try! How does focusing on your positive traits make you feel? 

6. How can I be more present during the day? 

Brainstorm some ideas to help you stop and be more present. Maybe taking a break to walk or putting your phone away and just sitting with your thoughts could be helpful. 

7. Look outside and describe what I see 

The ultimate way to be present is to look around you and be aware of your surroundings! 

8. How do my stress levels feel right now? 

Rate your stress levels in the moment. How do you know when you’re stressed? How does your mind and body feel when you’re stressed? 

9. If I called my best friend right now, what would we talk about? 

Have something on your mind? Pretend you are talking to your BFF and write it all down.

10. What are my top 3 goals right now? 

Write out your goals and where you are at with them. Where are you stuck? How do your goals make you feel? Do these goals align with your values? 

11. When do I feel the most confident? 

Explain when you feel your best and why! You can hopefully uncover some ways to boost your confidence in the future. 

12. How do I feel about the day that just happened? 

What emotions are you feeling? Are you tired or energized? Did something good happen? Write it out. 

In summary 

Keeping a mindfulness journal is a great way to practice being present. You can focus on different aspects of your life (work, school, friends, personal, etc.) and get to the root of your thoughts and feelings. 

Journaling is not just beneficial to mindfulness though, it helps your mental health and goal achievement. 

Whether you are writing freely to express your feelings or using mindfulness journal prompts to get you started, the practice of journaling is fantastic for anyone.

What are your favorite mindfulness journal prompts? Let us know in the comments!