mindfulness journal

7 Benefits Of A Mindfulness Journal (+ How To Do It In Just 5 Minutes A Day!)

A mindfulness journal is a simple tool that can help you cultivate awareness, sharpen focus, uncover thought and behavior patterns, and increase gratitude. In just 5 minutes a day, you can begin a journaling habit and start a practice of mindfulness.

Are you ready to set goals, increase your sense of self-awareness, and improve your emotional health as well as overall wellbeing?

Great, let’s get started!

Listen to this blog post!


What Is A Mindfulness Journal?

A mindfulness journal can be as simple as a blank piece of paper where you write about your daily life and your thoughts, or it can be a printed journal with guided prompts.

There are many options out there, but the basic purpose is to take a few minutes to sit quietly, notice your thoughts and feelings, and really get in touch with you the quiet part of yourself.

The use of mindfulness exercises is a great way to turn your focus inward and find wisdom and insight that only comes from self-reflection.

People use mindfulness journals for a variety of reasons, some include finding relief from depression and anxiety, stress relief, reaching a personal or professional goal, finding answers to a health problem, discovering new inspiration, and so much more.

Meditative writing or guided journal prompts can be used by anyone and are powerful tools that can be used whenever a person is looking to find clarity, accomplishment, or peace.

journal pages and prompts

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7 Benefits Of A Mindfulness Journal

Wondering why you should take time out of your busy, hectic day to start a mindful journaling practice and make it part of your daily routine?

Here are 7 reasons you should consider 😉


1. Cultivate Awareness

Life moves fast! When was the last time you checked in with yourself?

If you don’t stop and take a minute once in a while to check-in and do a few simple breathing exercises you may find that you are not in the place you want to be.

If you feel like you’re not living the life you dream of, are on an emotional rollercoaster, or know of things in life you want to change but aren’t sure where to start- you may want to consider devoting a little time each day to becoming more aware of what is going on in your mind and body.

And a great way to do that is to start a mindful life journal!


2. Be Present In The Moment

Have you ever felt sad or depressed? Dealt with anxious thoughts? Everyone has at some time, right?

While there are many reasons for those feelings, one is that when people feel sad or depressed they are often thinking of past experiences, and when people are anxious they are often thinking of the future.

This is very common, but by practicing being present in the moment it is possible to reduce or eliminate some of the unwanted feelings, cultivate awareness, and bring about the change we hope to see in our lives in a mindful way.

To practice being present and really become aware of your thoughts, feelings, and sensations, you can:

  • sit in a quiet place
  • take 3-5 long, deep breaths and let it out slowly
  • draw or color
  • write in a journal- (guided journals with daily prompts are great if you need help getting started)
  • take a warm bath
  • pray or meditate

These are just a few ideas of daily practices that can help you get out of your busy mind and be present in the moment.


3. Develop A Curious Attitude

This may seem strange, but if you want to change anything in your life it is important to develop a curious attitude.

Oftentimes people are so rigid in their thinking that they don’t see possible solutions to the problems they face.

But, if you want to change things in your life it is important to start asking questions and get really curious.

Asking “why” or “how” (much like a 3-year-old!) and really digging deep can help you uncover the reasons you procrastinate, why you feel so fatigued, why you didn’t go after that job promotion, or whatever else you wish to know.


4. Sharpen Focus

It is so easy to get sidetracked or pulled in every direction when you have multiple responsibilities like a home, family, career, or school.

To stay focused it is essential to have a goal and know the steps needed to meet that goal. This is one way that a mindful writing practice can be really helpful!

When you get up in the morning (before you grab your phone!) spend just a few minutes and set your intention for the day. Decide on your goals, add an affirmation or positive thought, and a few things that you’re grateful for.

You’ll be surprised how taking just 5 minutes to write down your thoughts and top 3 goals for the day can sharpen your focus.


5. Focus On The Positive

Another great benefit of a mindfulness journal is that it can help you focus on the positive things in your life.

It’s really easy to let negative thoughts take over your mind, but the latest research findings show that those with an overall positive attitude have better mental and physical health, tend to be more successful, have more fulfilling relationships, and live a longer life.

Thinking positively may seem like it comes easier to some than others, but with a little daily journaling and practice, anyone can learn to acknowledge and release negative thoughts and look on the bright side!


6. Practice Gratitude

One way to focus on the positives in life and bring your attention to the present moment is to practice gratitude.

Gratitude journaling doesn’t have to be a lengthy process, while writing in your mindfulness journal in the morning add 2 or 3 things that you’re grateful for that day.

Listing a few things you’re grateful for in the morning is a great way to start the day off on the right foot.

And reflecting on some things you are thankful for at the end of the day is the perfect way to relax your mind, remind you of what’s important, and wrap up your day so that you can get good, restful sleep.


7. Uncover Thought & Behavior Patterns

As you bring yourself to the present moment, become more aware of your thoughts and feelings, consider your life and choices with curiosity, gain focus, and practice gratitude, you will inevitably begin to uncover thought and behavior patterns.

You will begin to see how and why you think and evaluate some of the choices you have made up to this point in life.

This is not always easy, but if you allow yourself plenty of space, grace, and compassion, this awareness can bring about positive changes in your life!

mindfulness journal

FAQ’s About A Mindfulness Journal

Still have a few questions before you start your journaling journey? No problem, I’ll try to answer them here 🙂

1. Where do I start with journaling?

If you’re interested in starting a mindfulness journal, my advice is to keep it simple. Don’t feel like you have to have a special book, beautiful colored pens, and eloquent words flowing out onto your paper.

This is a practice just for you so if you want a beautiful book and colored pens then go for it, if not, you can start with a piece of paper, a Word or Google doc, or printable journal pages like the ones I have below.

It’s ok to start slow, write whenever you feel like it, and use different techniques if you want. Bullet points, drawings, collages, or daily prompts are all journaling so pick whatever feels right that day.

2. What do I write in a journal?

You can write anything you want!

Some people write about mental health issues they’re dealing with, others write daily affirmations, and others prefer to use journals that provide mindfulness journal prompts to find answers in a creative way.

It all depends on your preferences and the type of mindfulness journal you choose.

3. Is journaling good for the brain?

Journaling is great for the brain! Writing just 15 minutes 3 days per week has been shown to decrease mental stress, anxiety, and depressive symptoms and increase positive feelings of well-being.

In addition to that, researchers have also found that expressive writing can help boost immune function, help with recovery from trauma, and improve memory.


Mindfulness Journal: A Few Last Thoughts

If you have ever had a dream, wished for more clarity, focus, or peace- or just want to feel less overwhelmed, and aren’t quite sure how to achieve your goal, I would urge you to consider starting a mindfulness journal.

In as little as 5 minutes a day, you could put your thoughts and feelings on paper by answering guided questions and keeping a positive, calming, or motivational affirmation in your mind to help you stay focused and remind you to come back to the present moment when the stresses of life have you feeling frazzled and off-track.


journal pages and prompts

Ready To Start A
Mindfulness Practice?

Sign up below and you’ll get FREE printable journal pages and mindfulness prompts to get you started!



Give mindfulness journaling a chance, I’m positive that by writing for a few minutes each day you’ll learn some very interesting (and maybe even surprising) things about yourself!


100+ Mindfulness Quotes To Inspire, Motivate, And Uplift


mindfulness journal

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