90 Mindfulness Journal Prompts to Improve Your Life

In this article, you’ll discover 90 mindfulness journal prompts that will boost your confidence and help you identify what’s truly important in your life. You’ll learn to use the practice of self-reflection to find authentic peace and happiness from within.

But if you’re like most of us, you need mindfulness prompts to help you know what to write in your journal, right? That’s why I’ve put together 3 months worth of my favorite daily mindfulness prompts to help you improve your mindfulness and your life.

Before we get started, let’s make sure you understand the concept of mindfulness and how mindfulness journal prompts can help improve your life!

a young happy woman with long dark brown hair stands in a yellow field of flowers on a beautiful sunny day as she mindfully enjoys the smells sights and sounds of the field
90 Mindfulness Journal Prompts to Improve Your Life

Related Article: 43 Popular Topics for Journal Prompts to Help You Grow


What are Mindfulness Journal Prompts?

Mindfulness journal prompts will help you establish a regular habit of journaling about what’s on your mind and what’s going on in your life. Prompts will ask questions and give you thought-provoking ideas to write about in your journal as part of your efforts to become more mindful and present in your life.

Journaling is one of the most effective ways to learn mindfulness. It gives you time to reflect on the decisions you are making and learn to be present in every moment of life. It’s a valuable tool for getting in touch with your authentic highest self and helping you live your best life.

Journaling helps you develop a healthy mindset and live a more peaceful life. With so many benefits of journaling, why aren’t you doing it yet?

What is Mindfulness?

Berkley University of California has a very comprehensive definition of mindfulness: “Mindfulness means maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment, through a gentle, nurturing lens. Mindfulness also involves acceptance, meaning that we pay attention to our thoughts and feelings without judging them—without believing, for instance, that there’s a “right” or “wrong” way to think or feel in a given moment. When we practice mindfulness, our thoughts tune into what we’re sensing in the present moment rather than rehashing the past or imagining the future.

Mindful.org has another definition of mindfulness that I find particularly helpful: “Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.

This is the definition that resonates with me and takes me back to my very first exploration of mindfulness when I was reading A New Earth by Eckhart Tolle.

There are many benefits of mindfulness. Mindfulness helps reduce anxiety, improve relationships, embrace a happier lifestyle, foster self-awareness, and even strengthen your immune system. There are benefits for your mind, body, and soul.

So let’s get busy with these 90 mindfulness journal prompts!*

*It should be noted that these are simple prompts to give you ideas for what to write about each day. You should not spend a lot of time analyzing or questioning the meaning behind any of them. Use them as you feel best meets your needs. You can interpret each one in whatever way feels comfortable to you and write as little or as much as you want.


Related Article: 160 Awesome Gratitude Journal Prompts for a New Outlook on Life


a top view of female hands writing in a journal with a small candle and potted succulent sitting in front of the journal
Journaling gives you time to reflect on the decisions you are making and helps you develop an attitude of gratitude.

Journal Prompts for Mindfulness #1-30

These are your first 30 mindfulness journal prompts. Now you have a month of daily journal prompts to get you started! Happy Journaling!

1. What are 5 things that you do well?

2. What is your biggest pet peeve and why do you think you feel strongly about this?

3. What is the highlight of your week? Why?

4. Who is your best friend? Why?

5. How do you have an impact on the people in your life?

6. What did you have for a snack last night and how did it taste?

7. If you could be any animal, what would you be and why?

8. What is the biggest risk you have taken? How did it work out?

9. What 5 pieces of advice would you give your younger self?

10. When was the last time you cried and why?

11. List 5 things that make you SMILE.

12. How easy is it to admit when you are wrong? Why?

13. Make a list of 5 words that describe your physical attributes.

14. Make a list of 10 things you saw the last time you drove your car.

15. Describe your most recent dream.


Related Article: 30 Self Reflection Journal Prompts for Personal Growth


16. Do you get enough sleep at night? If not, what can you do to improve it?

17. When was the last time you felt motivated and excited about something?

18. Who would you like to spend today with and what would you do?

19. Close your eyes for two minutes and write about everything you hear.

20. Write 8 of your personality traits that serve you well in the workplace.

21. Write 8 of your personality traits that cause a problem in the workplace.

22. What’s your favorite food? Why?

23. If you had a time machine, where and when would you go to?

24. If you started over in your career what would you do and why?

25. When was the last time you practiced self care and what did you do?

26. What would you do with an hour of free time?

27. How can you practice more patience with yourself and your loved ones?

28. What is something you would like to change in your life?

29. When was the last time you read a book? What was it about?

30. Do you believe that mantras or daily affirmations can help you? Why or why not?

a top view of a journal and a pen sitting on a crocheted blanket as someone prepares to write about mindfulness journal prompts
Mindfulness journal prompts can help you develop a habit of being mindful and present in your daily life.

Mindfulness Journal Prompts #31-60

For month two, you can use these mindfulness journal prompts. Are you beginning to develop a habit of being mindful and present in your daily life? Do you feel more connected to your authentic highest self?

31. Look out your window and describe what you see.

32. When was the last time you listened to your favorite music or went to a concert?

33. What’s your favorite quote and why?

34. When was the last time you took a digital detox? Do you believe a digital detox is beneficial?

35. When you close your eyes at night, what do you see and think about?

36. Make a list of 10 things you want to accomplish tomorrow.

37. Make a list of 5 people you want to contact this week to catch up with.

38. Who was your childhood best friend? Why do you think you were best friends?

39. What do you want you tombstone to say about you?

40. What are the top 5 things on your Bucket List?

41. Write about your 5 best qualities.

42. How is your life different today than you thought it would be?

43. What is the best part of being YOU?

44. What are your favorite 5 TV shows?

45. How do you show people you love them?


Related Article: 31 Powerful Journaling Prompts for Healing & Recovery


46. Write 5 things you can improve about yourself.

47. Write 5 things you can do to improve your life.

48. What would your vision board include?

49. What are some of your healthy habits?

50. What are some of your unhealthy habits?

51. Write about what it means to you to be confident.

52. What makes you happy in life?

53. What do you want to be doing this time next year?

54. What is your favorite childhood memory?

55. How can you have more fun this week?

56. What are 5 things that you love about your home?

57. What are 5 things you would like to change about your home?

58. How can you make change happen in your life?

59. Where is the most inspirational place you have ever been and why?

60. What are some things in your closet that you love and why?

a close-up of three rocks that say mind body soul balancing on top of each other on a rocky beach against a blurred sunset
Mindfulness journal prompts can help heal your mind, body, and soul.

Mindfulness Writing Prompts #61-90

These mindfulness journal prompts should be helping you feel less stressed and more in touch with your emotions. You should be feeling more aware of your five senses and your surroundings. Are you practicing the habit of being present and mindful in your environment? You should be getting pretty good at it by now!

61. When was the last time you felt the rain on your skin and how did it feel?

62. What’s your favorite dessert and why do you enjoy it?

63. How does your body feel while you are journaling? Are you comfortable?

64. What does “your highest self” mean to you?

65. When are you most happy?

66. What is your favorite season or outdoor temperature? Why?

67. If you could tell your partner one thing right now, what would you say?

68. If you call a friend right now, what would you talk about?

69. What’s one thing you would like to tell your parents?

70. When are you most productive and why?

71. Are you a morning person or a night owl? How does that work for you?

72. What celebrity would you like to be friends with and why?

73. What movie do you want to see next and why?

74. When was the last time you felt pessimistic and why?

75. What do you do to conquer the feeling of pessimism and negativity?

76. When you do you feel most empowered and why?

77. What does your morning routine look like and how can you improve it?

78. What does your bedtime routine look like and how can you improve it?

79. What’s the best gift you’ve ever received and why?

80. What is the most outrageous thing you have ever done and how did it make you feel?

81. When was the last time you laughed out loud? Why?

82. What do you feel is not working well in your life right now? How can you change it?

83. Where is your favorite place to visit? Write about the sights, sounds, and feels.

84. Write about a time when you were scared. What did you see, hear, and feel?

85. What’s your favorite holiday and why?

86. Make a list of 5 things nobody knows about you.

87. Write about your first memory.

88. If you had three wishes, what would you wish for and why?

89. What’s your biggest challenge right now and how are you going to deal with it?

90. Write about 10 ways that journaling has helped improve your life.

a top view of a glittery pink journal and a white and black journal sitting on a white tablecloth with a mug of frothy coffee as someone prepares to write about mindfulness journal prompts
Mindfulness journaling helps you develop gratitude, relieve anxiety, and live a more peaceful life.

More Resources to Improve Mindfulness

If you are interested in more information about mindfulness and other areas of personal growth, I invite you to read my article, A Year of 28 Day Personal Growth Challenges. It’s a comprehensive article about how you can change your habits to improve your life and achieve happiness.

The article also tells you about our Sassy Sister Stuff 12 Month Personal Growth Planner. It’s a digital planner that is delivered directly to your email box for printing or saving on your device. These are the areas of personal growth that it addresses during the 12-months:

  • Minimalism
  • Family
  • Gratitude
  • Productivity
  • Wellness
  • Mindfulness
  • Self Love
  • Happiness
  • Purpose
  • Creativity
  • Confidence
  • Kindness

During some months, you do a designated task each day to help develop your new habit. Other months offer journal prompts for each day to help you develop new habits. Check with me if you’d like a 50% discount on the planner.

a calming close-up image of a beach shoreline with mindfulness written in the sand
The beach is an awesome place to practice mindfulness and journaling because of the sights, sounds, feels, tastes, and smells.

Final Thoughts on Mindfulness Journal Prompts

As you journal more regularly, you’ll find that you feel more connected with your thoughts and what’s happening around you. You will become more grateful for the positive things in your life and feel less stressed about negatives. Your mindfulness practice will become a part of your regular self-care routine.

In turn, you’ll be able to respond to situations rather than react to them; you’ll feel more confident about your decisions and choices; and you’ll feel more confident in creating the joyful, peaceful life you want.

If you want more ideas for journal prompts, check out the articles I’ve linked throughout this article. I’ll be continuing to add more journal prompts to Sassy Sister Stuff over time since I find that journaling is a powerful personal growth tool and women are including it in their self-care routine more every day! Check back often.

I hope you’ve found these mindfulness journal prompts helpful!

Love to ALL! ~ Susan

Are You Going to Use These Mindfulness Journal Prompts to Help Improve Your Life?

Please share your journaling experiences in the comments:)

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4 Comments

  1. What a generous thing to do! I love these prompts and your exploration of defining mindfulness. Being mindful / living in the present is something I at times struggle with, it’s not always easy to not think about the past or future but definitely when we can be in the moment we feel the most at peace. Even in terms of happiness! Reflection and journaling is a great way to stay connected to the now. Thank you for sharing and these great prompts, I’ll be trying a few!

    1. Thank you so much for your kind comments! I am not always so good about being present either, so I really have to focus on it. Good luck! xoxo:)

  2. You definitely got me thinking! What was the biggest risk I ever took, and how did that turn out? and If I had to choose a different career, what would that be? Hard answers to those questions! Thanks for a thought-provoking post; will probably have to return to this one.

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