Writing Prompts for Your Mindfulness Journal

If you have been looking for an inexpensive tool to express your thoughts and feelings while looking for patterns, a mindfulness journal may be the answer.

Don’t think of your mindfulness journal as a child’s diary or a teen girl’s angsty “Dear Diary.” A mindfulness journal is more than that. It is a safe place for you to reflect on your thoughts and feelings and identify any patterns connected to negative thoughts and behaviors.

But what do you write in a mindfulness journal when you feel stuck?

Writing Prompts for Your Mindfulness Journal

Getting stuck while writing happens to everyone. Sometimes the words are hard to form. Or painful.

Other times, you might not be able to think of a topic at all. It’s perfectly normal to hit these rough patches. What you want is to get into a free-flowing writing session, but you may need a writing prompt to get you started.

First, take the pressure off yourself. This isn’t school, and you don’t need to write five pages today. Or even one page if you can’t find the words. But try to give yourself the time to get started. Relax and take a deep breath. Ground yourself in the present and write the first word that pops into your mind, then go from there.

The following are several writing prompts you can try if you get stuck in your mindfulness journal.

Notice Your Surroundings

Look around you and take note of the environment. Tap into your five senses and describe what you hear, see, taste, smell, and feel around you. Can you name more than one item in each category?

List Three to Five Blessings

Mindfulness journaling is more than a spot to vent or record negative thoughts. You can also write a list of three to five blessings every day. Be specific and avoid repeating the same ones day to day.

Make it Autobiographical

Draw on your own life experiences. Think about a particular journey you have been on. Maybe it’s been with a new job, school, relationship, marriage, or parenthood. Tap into these experiences and write about how they have changed you and what you have learned along the way.

Questions to Make You Think

Prompt yourself with the following questions, designed to make you think long and hard. Challenge yourself with the answers, and use these as a stepping stone to reflect on the present and the future.

• What do I want to happen today?
• What or who should I pray for today?
• How can I challenge myself?
• What do I want to change in my life?
• How do my body and mind feel right now?
• What can I do to lower my daily stress?
• What are my dreams for the future?

Express Yourself Creatively

When the words won’t come, turn to your artistic side. Doodle, draw, or sketch images that express what you are feeling. Keep a pack of colored pencils or markers nearby for days when you need to express yourself creatively.

Throw Down a Brain Dump

Some days are long and difficult. These days need extra care, and you can give in to them by not worrying about using complete sentences in your mindfulness journal. Start by dumping every word in your mind, even if they don’t make sense. You can come back later to expound on one or two words that really stand out.

Visualize the Life You Feel Led to Live

Everyone feels led to do something, but gets so caught up in daily responsibilities and busyness that they forget they may have a purpose. Visualize the life you feel led to live. Write it down. What does your morning look like? What activity or work brings joy to your soul? Fully form that life on the page.

Talk to God with Written Prayers and Worship

Use your mindfulness journal at times to talk to God through prayers and worship. Everything you want to say, including the hard conversations, write it all to Him. Your mindfulness journal is a private book, so you can share what you need to get off your mind. Praise God for His grace and mercy, and actively listen. You may feel an answer in the stillness of your soul as you write.

Christian Counseling Now Available in Virtual

Our center now offers Christian counseling in a virtual format. Whether you are looking for more suggestions for creating a mindfulness journal or needing help with a specific topic, our office connects you with a Christian counselor who can assist you right away. Call or complete the contact form to get started.