Mindfulness has the potential to transform your life.

It can help you become more productive, more content, and less stressed.

Journaling is a great way to practice mindfulness, and you just need a notebook and a pen to get started.

Here’s how you can become more mindful through journaling.

Pay Attention

Mindfulness is all about paying attention to the physical world around you. If you’re stuck on what to write about, focus on something you saw, heard, tasted, smelled, or felt recently. Try to pin down the sensory details of the experience.

Focus on Gratitude

What are you thankful for?

Write about it in your mindfulness journal.

Gratitude and mindfulness go hand-in-hand – they’re both about slowing down and appreciating what
you’ve got in the here and now.

Doodle away

If you don’t feel like writing a traditional journal entry, then don’t.

It’s fine to draw pictures, make lists, or write poems in your mindfulness journal. Do what works for you.

Stop Being a Perfectionist

If you’re a perfectionist about your journal, stop!

There’s no right or wrong way to keep a journal. No one else has to read it. It’s okay to write boring entries, spell things wrong, and use messy handwriting. Your journal is for you and no one else.

Pick a Memory

Reflecting on a memory can be a good exercise in mindfulness.

Pick a memory and try writing down all the sensory details you can remember about it – for instance, the way the sun felt on your skin during your vacation last year. If you have lingering emotions surrounding the memory, explore those in your journal too. You can do this exercise
with big memories, but reflecting on your small memories can be valuable as well.

Practice Positive Self-Talk

Are you in the habit of noticing the dialogue inside your head?

If not, your mindfulness journal is a good place to capture your self-talk.

Negative self-talk, like “I’ll never get this right,” can cripple your self-esteem and make you less productive, even if you’re not aware you’re doing it. On the other hand, positive self-talk – such as “I work really hard”

  • can help you feel more confident and get more done over the course of a day.

Make Journaling a Habit

Like any other healthy habit, you’ll get more out of journaling if you do it regularly.

Set aside a regular time every day or week to write in your mindfulness journal.

Journaling is a simple, accessible way to get in touch with yourself and live in the present moment. If you want to boost your mood and your productivity, you can take the first step by starting a mindfulness journal today.