Real examples of mindfulness journaling: step-by-step examples you can copy today

1. A 5-minute “morning check-in” – a simple example of mindfulness journaling

Let’s start with the kind of thing you can actually do on a Monday when you’re half-awake and already late.

Here’s a real example of a 5-minute morning mindfulness journaling routine:

Step 1 – Name what’s here (1–2 minutes)
Write three short lines:

• “Body feels…”
• “Mind is…”
• “Emotion right now…”

Sample entry:

Body feels: tight shoulders, a little tired.
Mind is: jumping to my to-do list.
Emotion right now: low-level anxiety, with a bit of excitement.

You’re not fixing anything. You’re just noticing. That noticing is mindfulness.

Step 2 – Choose one supportive thought (1–2 minutes)
Finish this sentence: “Today, I want to remember…”

Today, I want to remember I can only do one thing at a time, and that’s enough.

Step 3 – Set one gentle action (1 minute)
Finish this: “One small thing I can do to support myself today is…”

One small thing I can do to support myself today is take two deep breaths before each meeting.

This is one of the best examples of mindfulness journaling for beginners, because it’s short, structured, and doesn’t ask you to pour your heart out if you’re not ready.

2. “Name it to tame it” – examples of mindfulness journaling for stress and anxiety

When your brain feels like 27 browser tabs are open, mindfulness journaling can help you slow the spin. Here’s a step-by-step example of using your journal in the middle of stress.

Step 1 – Write exactly what you’re thinking (2–3 minutes)
Set a timer. Write the thoughts that are loudest, word-for-word, without editing.

I’m going to mess up this presentation. My boss will think I’m incompetent. Everyone else seems more prepared. I should have started earlier. I always do this.

Step 2 – Label thoughts as “story” or “fact” (3 minutes)
On a new line, rewrite each sentence and mark it:

• Fact: “I have a presentation tomorrow at 10 a.m.”
• Story: “My boss will think I’m incompetent.”
• Story: “Everyone else seems more prepared.”
• Story: “I always do this.”

This is a powerful example of mindfulness journaling because you’re practicing nonjudgmental awareness—exactly what mindfulness is about. You’re not arguing with your mind; you’re gently sorting.

Step 3 – Add one grounded response (2 minutes)
For each “story,” add a calmer, realistic alternative:

Story: My boss will think I’m incompetent.
Grounded response: My boss has seen me do good work before. One presentation will not define my entire career.

Story: I always do this.
Grounded response: Sometimes I prepare late, sometimes I don’t. I’m human, not a pattern.

This is one of those real examples of mindfulness journaling that people actually use before bed, on lunch breaks, or even in a parked car before a big meeting.

For more on how thoughts and emotions interact, you might like the National Institute of Mental Health’s overview of anxiety and stress: https://www.nimh.nih.gov/health/topics/anxiety-disorders

3. A “sensory snapshot” – examples of mindfulness journaling for being present

If you tend to live in your head, this example of mindfulness journaling pulls you back into your body and your actual surroundings.

Pick a moment in your day—waiting for coffee, sitting on a train, walking your dog—and capture it through your senses.

Step 1 – Set the scene (1 minute)
Write one line about where you are:

Sitting at the kitchen table, 7:14 a.m., gray light through the window.

Step 2 – Use the 5 senses (3–4 minutes)
Write a few bullet-style lines under each sense:

• I see: the steam from my mug, dishes in the sink, my phone lighting up.
• I hear: the fridge humming, a car passing outside, my neighbor’s dog barking.
• I feel (touch): warmth of the mug, cool floor under my feet, tightness in my jaw.
• I smell: coffee, toast.
• I taste: slightly bitter coffee, hint of sweetness.

Step 3 – Add one reflection (1–2 minutes)
Finish this sentence: “Right now, without changing anything, I notice that I feel…”

Right now, without changing anything, I notice that I feel more here, less in tomorrow.

Examples of mindfulness journaling like this are great when meditation feels intimidating. You’re doing the same thing—paying attention on purpose—just with a pen.

4. “Thoughts, feelings, actions” – step-by-step examples for emotional awareness

If you often think, “I don’t even know what I’m feeling,” this structure helps you connect the dots.

Step 1 – Describe the trigger (2 minutes)

Trigger: My partner didn’t text me back for three hours.

Step 2 – Separate thoughts, feelings, and actions (5 minutes)
Write three headings: Thoughts, Feelings, Actions.

Thoughts: They’re mad at me. I did something wrong. They’re losing interest.
Feelings: anxious, insecure, lonely, a little angry.
Actions: checked my phone 20 times, reread old messages, snapped at my roommate.

Step 3 – Add one mindful pause (2–3 minutes)
Under a new heading, write: Mindful options I could try next time.

Mindful options I could try next time:
• Notice the urge to check my phone and take 3 deep breaths first.
• Remind myself: “There are many possible reasons they haven’t replied yet.”
• Do a 5-minute activity (wash dishes, walk, stretch) before checking again.

This is one of the best examples of mindfulness journaling if you’re working on emotional regulation. It lines up with cognitive-behavioral approaches used in therapy and mental health programs. The Mayo Clinic has a helpful overview of how thoughts, feelings, and behaviors interact in stress and anxiety: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044476

5. Gratitude with honesty – examples of mindfulness journaling that aren’t fake-positive

Gratitude journaling is everywhere, but forced positivity can feel fake. Let’s do it differently.

Step 1 – Acknowledge what’s hard (2–3 minutes)
Write a few honest lines about what’s challenging right now:

I’m exhausted from work. I feel behind on everything. I’m worried about money and my health.

Step 2 – Gently widen the lens (3–4 minutes)
Add the heading: Also true right now…
Then list small, specific things that are okay or good, even if they’re tiny.

Also true right now…
The tea I’m drinking tastes good.
My friend texted to check on me.
My body carried me through another day, even tired.
I have a soft bed to sleep in tonight.

Step 3 – One line of appreciation (1–2 minutes)
Finish: “I’m glad I noticed…”

I’m glad I noticed that even on a stressful day, there are a few gentle things supporting me.

Examples of mindfulness journaling like this respect both sides: the struggle and the small good. That balance is at the heart of mindful awareness.

If you’re curious about the research behind gratitude and well-being, the Greater Good Science Center at UC Berkeley has accessible summaries of current findings: https://greatergood.berkeley.edu/topic/gratitude

6. “Evening rewind” – step-by-step examples for mindful reflection

At night, your brain often replays the worst parts of the day. This example of mindfulness journaling helps you review your day without spiraling.

Step 1 – Three short snapshots (3–4 minutes)
Write three headings: Morning, Afternoon, Evening. Under each, write one moment that stands out.

Morning: Rushed and snappy with my kids before school.
Afternoon: Laughing with a coworker during a break.
Evening: Scrolling on my phone for an hour instead of reading.

Step 2 – Add one feeling to each moment (3 minutes)

Morning: Rushed and snappy – felt guilty, overwhelmed.
Afternoon: Laughing – felt lighter, connected.
Evening: Scrolling – felt numb, then restless.

Step 3 – Choose tomorrow’s tiny experiment (3 minutes)
Finish this sentence: “Tomorrow, I want to experiment with…”

Tomorrow, I want to experiment with putting my phone in another room from 9–9:30 p.m. and reading instead.

This is one of those real examples of mindfulness journaling that quietly changes behavior over time. You’re not judging the day; you’re learning from it.

7. Body scan on paper – physical awareness examples of mindfulness journaling

Mindfulness isn’t just about thoughts. Your body is constantly giving you information. This step-by-step example brings body awareness into your journal.

Step 1 – Draw a quick outline (optional, 1 minute)
On your page, sketch a simple stick figure or body outline. It doesn’t need to look good.

Step 2 – Move from head to toe (4–5 minutes)
Write short notes as you mentally scan down your body:

Head: slight headache behind eyes.
Jaw: clenched, tension.
Neck/shoulders: tight, raised.
Chest: a bit heavy, shallow breathing.
Stomach: fluttery, maybe hunger + anxiety.
Legs/feet: tired but steady.

Step 3 – Add one act of kindness (2 minutes)
Finish: “One way I can support my body in the next 24 hours is…”

One way I can support my body in the next 24 hours is to stretch my neck and shoulders for 2 minutes after lunch and drink one extra glass of water.

Examples of mindfulness journaling that include the body can be especially helpful if you tend to ignore physical signals until you hit a wall.

For more on body-based mindfulness, the American Psychological Association discusses mindfulness and its impact on stress and physical health: https://www.apa.org/monitor/2012/07-08/ce-corner

8. Values in action – deeper examples of mindfulness journaling for meaning

Once you’re comfortable with the basics, you can use mindfulness journaling to explore bigger questions: What kind of person do I want to be? Am I living in line with that?

Step 1 – Pick one value for the week (3–4 minutes)
Choose a value that matters to you: kindness, courage, learning, honesty, creativity, family, health, etc. Write:

This week’s value: kindness (to myself and others).

Step 2 – Reflect on yesterday through that lens (5–7 minutes)
Write two headings: Where I lived this value and Where I drifted away from it.

Where I lived this value:
• I listened patiently when my coworker was stressed.
• I let myself rest for 20 minutes after work instead of pushing through.

Where I drifted away from it:
• I criticized myself harshly for a small mistake in an email.
• I brushed off a compliment instead of receiving it.

Step 3 – One intentional choice for tomorrow (2–3 minutes)
Finish: “Tomorrow, one way I can practice this value is…”

Tomorrow, one way I can practice this value is to notice self-critical thoughts and respond with the same tone I’d use with a close friend.

These kinds of examples of mindfulness journaling go beyond mood tracking. They help align your daily life with what matters most to you.

How to make these mindfulness journaling examples work for your real life

You do not need to do all of these every day. Think of these examples of mindfulness journaling as a menu, not a to-do list.

You might:

• Use the 5-minute morning check-in on weekdays.
• Try the “evening rewind” two or three nights a week.
• Reach for “name it to tame it” when anxiety spikes.
• Do a body scan on paper once a week to catch early signs of burnout.

If you’re worried you’re “doing it wrong,” remember: the heart of mindfulness journaling is paying attention with curiosity instead of judgment. If you’re doing that—even messily—you’re doing it right.

For a broader introduction to mindfulness and its health effects, the National Center for Complementary and Integrative Health (NCCIH) has an up-to-date overview: https://www.nccih.nih.gov/health/mindfulness

FAQ: examples of mindfulness journaling in everyday life

Q: Can you give a quick example of mindfulness journaling I can do at work?
Yes. Open a notebook or a notes app, set a 2-minute timer, and write:

Right now at my desk I notice… (list 3 body sensations)
I’m feeling… (name 1–2 emotions)
One supportive thought is… (write 1 sentence that’s kind and realistic)

That tiny structure is an example of mindfulness journaling you can repeat between meetings without anyone knowing.

Q: What are some of the best examples of mindfulness journaling for people who hate writing a lot?
Short, structured formats work well: the 5 senses “sensory snapshot,” the 3-line morning check-in, or a simple list of “Thoughts / Feelings / Actions” with just a few words under each. These examples include very little writing but still train awareness.

Q: Are there examples of mindfulness journaling that work with digital apps instead of paper?
Absolutely. You can type any of these step-by-step examples into a notes app, a journaling app, or even email drafts. Many people in 2024–2025 use habit-tracking or journaling apps and simply paste a template (like Body / Mind / Emotion or Thoughts / Feelings / Actions) to fill in each day.

Q: How often should I use these examples of mindfulness journaling to see benefits?
Consistency matters more than intensity. Three to five short entries per week can be more helpful than one massive brain-dump once a month. Research on mindfulness practices in general suggests that regular, bite-sized practice tends to support better stress management and emotional well-being over time.

Q: Is there an example of mindfulness journaling I can do when I can’t sleep?
Yes. Try this:

Right now it’s (time). I notice these thoughts… (write 3–5 lines).
In my body I feel… (name 3 sensations).
For the rest of the night, my job is just to… (e.g., “rest,” “breathe,” “be here,” instead of “solve everything”).

This kind of late-night entry is one of the gentlest examples of mindfulness journaling because it shifts you from problem-solving into simple noticing, which can make it easier to unwind.