What is a Mindfulness Journal?

A mindfulness journal isn’t like the diary you kept as a kid. It’s a tool to help you set goals and intentions for your day and check in with yourself. It helps you bring attention to what is going on in your mind and body while giving you a space to process the emotions of the day (if you need to). Keeping a mindfulness journal can also help you to declutter your thoughts and find more peace in the present moment. 

Why Should You Keep a Mindfulness Journal 

We spend so much time worried about what will happen in the future and obsessing over things that have happened in the past. It’s easy to lose sight of what each day has to offer. Also, keeping a mindfulness journal can help you keep your health and fitness goals top of mind. Whether you’re working on completing a new workout program, improving your nutrition, or just practicing good mental health habits, a mindfulness journal can serve as a daily reminder to stay focused. 

How to Keep a Mindfulness Journal 

Keeping a Mindfulness journal doesn’t have to require a lot of time or effort. In fact, the key to building any new habit is to start small. Take 5-10 minutes in the morning to jot down a few notes about your intentions for the day. In the evening, take another 5-10 minutes to reflect on what went well, what challenges you faced, and how you are feeling. You may also like to close the day thinking about the things that you are grateful for. While it’s often easy to obsess over the negative or challenging things that happen in your life, practicing gratitude each and every day can help you to bring in some positive energy and keep the big picture in mind. 

Practicing Mindfulness  

With the holidays coming up, you may already have some goals related to your mind, body, and nutrition that you are working towards over the next few weeks. Use the printable PDF below to check in on those goals. To get you started with a few ideas, you could focus on: 

    • Body: Going for a 20-minute walk, stretching on your lunch break, or completing one of the new featured workouts
    • Mind: Remembering to take a mental break every hour, practicing a morning meditation, or living in the present moment rather than being anxious about the future or obsessing over the past
    • Nutrition: Choosing a healthy snack option to help curb afternoon sugar cravings, drinking enough water, or meal-prepping healthy food options


Remember, making small changes can make a big difference in your daily life. Keeping a mindfulness journal is a great way to start shaping your mindset in a healthy, positive way.



adidas Runtastic Team Are you looking to lose some weight, get more active, or improve your sleep? The adidas Runtastic Team gives you useful tips and inspiration to reach your personal goals. View all posts by adidas Runtastic Team