How to Get Started Writing a Mindfulness Journal

A mindfulness journal can help you relax, empty your mind of worries and negative thoughts, practice gratitude, and identify thought patterns. Learning how to use a mindfulness journal and deciding what to write is simple when you follow a plan.

Decide What Format to Use

Decide on the format you would like for a mindfulness journal. Digital devices can be safeguarded with security, and some people find that using an app on their phone makes journaling accessible anywhere.

For others, paper and pen remain the traditional route and offer a cathartic experience. You can use just a simple spiral notebook or choose a more ornate journal. Decide whether you plan to take your journal on the go, such as in a pocket or purse, or keep it at home. That will help you determine the size of your journal.

Consider Writing Prompts for a Mindfulness Journal

If you get stuck on a topic when writing in your mindfulness journal, consider using a writing prompt. Writing prompts give you something to focus on, allowing the words to flow freely. For example, use your environment as a starting point. What do you see, hear, or smell? Are you inside or outside? Describe it in detail and use that as a jumping-off point.

Other writing prompts you could try include:

• Create a gratitude entry, thanking God for three to five blessings
• Doodle or draw when you can’t find the words
• Write about any dreams or callings you feel led to live
• Write your story or a part of your life

You can always use your mindfulness journal entry to talk to God and pray over any concerns, worries, or fears.

Set Big Goals and Create a Plan to Achieve Them

Setting a big goal is quite different from making a resolution. Setting goals is an intentional act, and writing them down gives you permission to dream and create a plan to make them happen. Dream big, visualizing what you feel led to do, then write down five to ten goals in your journal.

The next step is to take action by jotting down the steps needed to make these goals possible. Choose one or two of these goals to work on over the next six months and list the tasks you need to achieve daily or weekly. Use your journal entries at times to reassess where you stand in your plan and celebrate your wins.

Write a Letter to Your Future Self

So many of us lament about what we would tell our younger selves with all the knowledge and experience we now have. You could write a letter to your younger self, but writing one to your future self gives you a chance to identify behaviors, thoughts, or situations you would like to change, which could be the catalyst you need.

For example, you might say, “I wish I could go back and tell myself to exercise daily because I’m going to need the strength and balance in the future.” Instead, write a letter to your future self, explaining why it’s important to make movement a part of your daily routine to continue living independently for as long as possible and to avoid falls.

Counseling Your Way

Never get stuck writing in your mindfulness journal again. Journaling is more than words. It reflects how you feel and how you think, but not all thoughts are true. Sometimes we convince ourselves of false beliefs, and that influences our behavior.

Christian counseling is available to you through in-person and virtual sessions. Choose sessions that fit your schedule in the best format for you. Give us a call to get started today.