mindfulness journal prompts pdf

Mindfulness Journal For Adults : 61 Mindfulness Journal Prompts (+pdf)

This post is all about mindfulness journal for adults (+ mindfulness journal prompts pdf).

Disclaimer – This post may contain affiliate links, which means I’ll receive a commission if you purchase through my link, at no extra cost to you.

mindfulness journal prompts pdf

In a world where attention spans are declining and we’re constantly distracted by the next trending video, being present in the moment is a tedious job.

That’s why you need to be more intentional about practicing mindfulness everyday, especially as an adult.

But you also wanna keep it fun, isn’t it?

That’s why having a mindful hobby like journaling, cooking, or simply doing paint by numbers, is the best way to go about it!

Apart from being fun, mindfulness journal for adults also helps you dive deeper and learn more about your thoughts and patterns. Sounds intriguing? This post is for you!

If you’re completely new to this concept, we’re going over everything from what is mindfulness, to it’s benefits, and how to journal.

And you can also download the free mindfulness journal prompts pdf at the end of it 😉

What is mindfulness in simple terms?

Mindfulness in the simplest way is the ability to be aware of what is going on inside and outside you.

You’re sitting on the couch reading on your phone right now, but are you really aware of your surroundings?

Then, are you aware of what’s going inside you? Not just the thoughts in your brain, but the sensations your body is feeling, the tension in your muscles.

Ever had those days where you just woke up feeling weird but didn’t know how are you feeling and why exactly?

Most of us don’t even know what to name our feelings sometimes! We only go as far as ‘feeling bad’ or ‘feeling good’.

Mindfulness will help you calm down, and observe your feelings and surroundings in the present moment.

It honestly helps to relieve stress.

Because most of your anxiety and stress come from thinking about the future or the past. Whereas mindfulness helps you realize that right now, in the present moment, you are completely safe and secure.

how does mindfulness journaling help?

You can practice mindfulness in a lot of ways. Including mindfulness journaling for adults, mindful eating, meditation, or picking up a mindful hobby like paint by numbers.

Journaling is the simplest and the most effective one to start with.

Writing your thoughts down on paper helps you slow down your racing thoughts.

And in my case, makes me realize that half of the things I’m worrying are such an exaggeration.

Here’s how a mindfulness journal for adults can help you :

  • It helps you focus on the present
  • To be more intentional
  • Journaling helps you dive deep in your mind
  • It helps you stay more positive
  • When you start noticing all the things in your present moment, you start appreciating life more instead of regretting the past or
    stressing about the future.
  • It makes you more self aware.
  • Helps you declutter your thoughts
  • Improves emotional health, as it really helps you understand how you feel.
  • It boosts your mood. When you look at your feelings directly and sit with them; it’s easier to deal with them.

how to start a mindfulness journal for adults?

1. Make it cozy

Set up a cozy corner, where you won’t be distracted. Mindfulness journaling is the perfect self care activity.

My favorite (and easiest) way of making my space feel more relaxing and cozy is by lighting a scented candle. This sheer jasmine candle is my go-to for relaxing self care nights!

2. get your supplies

Gather your journaling supplies. You basically just need a notebook and a pen.

Speaking from experience, it’s better to use a spiral notebook than a hardbound one as it’s easier to fold the notebook and write on the complete page.

Oh, and don’t forget your mindfulness journal prompts pdf.

3. try something fun

There are so many fun ways to start a mindfulness journal for adults. And if you’re a beginner, you might not want to deep dive into the journal prompts straightaway.

So here are a some fun ways to do mindful journaling :

gratitude journaling

Simply write down 3 things you’re grateful for everyday. And be very specific about them.

It hardly takes 5 minutes of your time but will have a huge impact on your life. You can try this 5 minute gratitude journal to get started.

Related Post : How To Start A Gratitude Journal

check ins

You can try lots of monthly, weekly, daily check-ins. Here’s a simple 5 minute weekly check-in to help you.

Every week, write down 3 new habits you want to start this week (START), 3 old habits you want to stop doing this week (STOP), and 3 old habits you want to continue with (REPEAT).

It really helps you observe your actions and be more mindful about them in the future.

adult coloring

Sometimes you need to be a little extra and color swearing affirmations to feel better! Coloring will really just helps you forget about everything else and just focus on the task at hand. And you’d literally feel so relaxed by the end of it.

Ask your partner to join you, and make it a fun family activity.

4. answer journal prompts to dive deeper

Now, it’s time to dive deep. Use this mindfulness journal prompts pdf to really observe your what’s going on inside of you.

You don’t need to answer all the mindfulness journal prompts pdf right now. Simply answer 2-3 at a time and see how you feel.

mindfulness journal prompts (+pdf)

  1. How do you feel right now? What do you smell, taste, hear, see?
  2. What are the things that make you smile?
  3. Do you have any lingering feelings about yesterday? How can you start fresh?
  4. Where are you holding tension in your body right now?
  5. What are the things that truly motivate you?
  6. What are you grateful for this week?
  7. 3 things/people that take your energy away?
  8. How do you want to feel by the end of the day?

What would you do if you knew you could not fail?

  1. What would you do if you knew you could not fail?
  2. How can you start holding yourself accountable?
  3. What comes to your mind when you hear the term ‘good vibes’?
  4. What do you want to make more time for?
  5. 3 things that energize you?
  6. What habits are you working on?
  7. What do you really want?
  8. When was the last time you laughed so hard you cried?

List 3 things you LOVE about yourself.

  1. What’s your favorite self care activity that you can try this week?
  2. Name 3 people that inspire you. List 3 reasons why?
  3. How can you be 1% better tomorrow?
  4. How’s your sleep routine currently?
  5. Where’s your energy going? How can you use it better?
  6. Are you kind to yourself?
  7. What’s something you’re looking forward to?
  8. What’s the best advice you’ve received recently?
  9. What has brought you comfort recently?
  10. One small achievement that you’re proud of?
  11. What went well this week?
  12. What do you learn this week to improve next week?
  13. Highlights of the past week?
  14. 3 beautiful things you can observe at this moment?
  15. How can you romanticize your life today?
  16. What do you need to get off your chest?
  17. What is going right in your life?
  18. How do you want people to describe you?
  19. What are your values? How can you be more in line with them?

3 people that inspire you and why?

  1. 3 people that inspire you and why?
  2. When do you feel the most like yourself?
  3. Based on your daily routine, where do you see yourself in 5 years?
  4. When you make a mistake, do you feel compassion for yourself? If not, why?
  5. Are you holding yourself back in any way?
  6. What’s on your mind?
  7. What is an activity that makes you literally forget about everything else?
  8. What are you curious to learn more about?
  9. List 5 things that make you unique. How can you be more proud of it?
  10. What negative stories are you telling yourself? How can you replace it with a positive (or neutral) thought?
  11. What’s something that annoys you? How can you control your reaction next time?
  12. What’s your vision for the future? How does that vision makes you feel?
  13. Are you prioritizing your rest time?
  14. How does the act of journaling feel right now?
  15. When have you missed out on an experience because you weren’t fully present?

This post is all about mindfulness journal for adults (+ mindfulness journal prompts pdf).

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