Mindfulness Journaling to Live Your Happiest Moment in Life

• 1. Think about everything that happened today, including good things and bad things. Write down at least five things that were positive.
• 2. Choose one thought which you would like to change. This is important because it will help you notice if you have any limiting beliefs.
• 3. Remember something you learned today. Write it down in your journal.
• 4. Write down ten quotes that sum up your outlook on life. These could be quotes by famous authors, or just words that speak to you.
• 5. Notice three things you appreciate about yourself.
• 6. Describe what you learned yesterday. Did you remember anything new? Was this an easy day for learning?
• 7. Think about something you want to achieve in the future. What steps might you need to take to make it happen?
• 8. Imagine yourself as a different person. Describe how you would act and feel differently than you do now. How would you think of others? Would you treat them badly? Would you love more? Do these thoughts surprise you? Why?
• 9. What was your reaction when you realized something challenging? Be honest with yourself – was your response helpful?
• 10. Think about times when you felt grateful. Note why you are grateful. Does this gratitude influence the rest of your day? If so, what happens?
• 11. Recall your first memory. Tell the story in detail. Then imagine seeing the scene again in slow motion. How does it change?
• 12. Write about a situation where you made a mistake. Were there warning signs that led to the error? Could you see yourself making the same mistake next time? What should you have done differently?
• 13. What are ten qualities you admire most about someone else?
• 14. Write about a difficult emotion. What happened before you became upset? During the emotional experience? Afterward? What did you learn from it?
• 15. How do you react when you are angry? Are you aware of all the emotions involved? What makes you angry?
• 16. Imagine living a life without challenges. Describe how you’d be different.
• 17. Write down one skill you wish you had mastered. For instance, maybe you have great leadership skills but don’t realize it. Or perhaps you are skilled at negotiating, but don’t know how to use it effectively.
• 18. Identify any beliefs that keep you stuck. Is believing those statements true helping you move forward? If not, how could they be modified?
• 19. What did you learn last week? Did you continue to learn throughout the whole week? In other words, did you practice what you learned? If you didn’t practice, why not?
• 20. Think back over the past few days. Can you recall specific moments when you smiled? Can you pinpoint the exact moment you found joy? Did you find this feeling during your workday or during leisure time? If the latter, did you enjoy doing it?
• 21. What is one action you could perform right away to improve your mood? If you feel discouraged, what small step(s) could you take toward improvement?
• 22. What memories come to mind when you hear the word “hope”? Do these memories include hope-filled events or hopes unfulfilled?
• 23. What is one belief or thought that keeps you stuck? Might it help if you changed your perspective? Perhaps your attitude towards life has become too negative? Consider reevaluating your view of reality. What changes will occur if you alter your perception?
• 24. Try to notice whether positive feelings are always associated with success. What are some examples? What types of situations cause you to feel hopeful? When do you feel worried, anxious or stressed? What kinds of circumstances trigger these emotions?
• 25. What type of person would you like to be? Write three characteristics that describe your ideal self. Have you already started to live as your ideal self? How well do you think you are succeeding? What more needs to happen to make sure your goals and dreams come to fruition?
• 26. Make a list of ten things you appreciate about your present self. Look to the future and make another list—this time of five items you plan to accomplish in the coming year. Which list feels most satisfying? Why?
• 27. Write two lists: Your values and priorities. Compare the two lists. Do they align? Are you practicing the traits on your priority list? How can you improve your behavior?
• 28. Do you feel like there are certain people who have done something special for you. Maybe someone helped you succeed academically or professionally; maybe someone listened patiently while you shared feelings of fear and confusion. Who was it? How might you repay this kindness by giving them a gift? A thank-you note may be appropriate.
• 29. Now write down one goal that you want to achieve in the next six months. Be descriptive and specific. If you accomplish it, are you happy and proud? Why or why not? What happens if you don’t?
• 30. Choose an activity you love (dancing, gardening, reading) and/or something you hate (watching television, cleaning). What motivates you to perform these activities? Where does your motivation come from? Is there anything else we could add to increase your motivation level?
• 31. List 10 ideas that could lead to greater happiness and fulfillment. Use this information to brainstorm new strategies for attaining positive change. Share your thoughts with those who care about you.
• 32. Recall times when you felt happy. Was there a particular event or circumstance triggering this emotion? If so, why were you able to experience joy? Could you identify other positive experiences in which you felt great pleasure? Consider ways that you can replicate such occasions.
• 33. Think about where you see yourself in five years. How do you imagine yourself achieving your personal goals? Describe the kind of person you wish to be. Will you still be living in the same house?
• 34. Describe what makes you smile. For others, smiling is contagious. Why? Would you like to become more spontaneous and openhearted? Does it matter how often you smile?
• 35. Name three things you consider essential to your life. Define each word. If you could remove any one thing from your environment, what would it be?
• 36. Tell us about a time when you did something positive (even though it wasn’t easy), but you enjoyed the result. What motivated you to take action? What are some important lessons learned?
• 37. Remember a time when you made a decision to behave differently. Describe the feelings you had at the time. Were your actions aligned with your intentions? How did you feel afterward? How did others respond to your improved performance?
• 38. Reflect on a situation when you didn’t act on your own behalf but you realized it was best for everyone involved. When did you learn this lesson? Have you ever experienced similar situations? Can you think of another way to act when faced with the same choices?
• 39. What would happen if you consistently chose to treat yourself well? As your self-compassion increases, will you choose to apply this same standard toward others?
• 40. Choose a small action that shows compassion for yourself today. What impact might you make by being mindful? What kinds of changes might occur as a result of this simple effort?
• 41. Imagine a moment when you behaved badly. In order to repair the damage caused to yourself and others, what would you say or do differently? Are there any additional steps you could take?
• 42. Recognize someone who has treated you kindly and respectfully. How has this person influenced you positively? Describe ways that you have been inspired by their strength and courage. Can you think of anyone who has served as an inspiration for you? What would you say to them?
• 43. Who inspires you to be courageous? Which qualities exemplified by this individual inspire you? Give special thanks to those who represent ideal standards of behavior.
• 44. Explore whether there is anything you need to forgive yourself for. How does forgiveness help you grow into a better person? What do you hope to accomplish through reconciliation?
• 45. What should you do next time you find yourself thinking negatively? Do you realize you’re already doing most of the work necessary? Perhaps you can try refocusing your mind and cultivating a different mindset.
• 46. Identify a goal that’s meaningful to you. Write down what would have to exist before you can reach this objective. Is it possible that you’ve failed in previous attempts? Can you imagine that this dream may not manifest until another year? Another decade? What if you die first?
• 47. Think back over your life and recall a time when you were truly happy. What was happening in your life? Has joy remained constant throughout your journey? Why or why not?
• 48. Write a letter to your future self. Share your thoughts about where you see yourself going and how you want to live your life.
• 49. Acknowledge times when you needed to hold space for others. Describe your experiences. Have these moments improved your relationships with family, friends, coworkers, and strangers? What about your life? Where do you see yourself after completing this exercise?
• 50. Make a list of all your accomplishments, both personal and professionally. What did you achieve? If you could trade places with one person and change any aspect of his/her life, who would you choose?
• 51. Create a gratitude listing. List five things you are grateful for. Be specific—don’t just use the word “thankful.” Then read the list out loud. Continue reading aloud each day, adding to your list.
• 52. What kind of people do you admire? What makes them so great? What lessons can you learn from observing these individuals? If you had the opportunity to meet one of these people, whom would you choose?
• 53. Recall a time when you displayed courage. Was there something at work behind such an act? How did it affect you (or some other person)? Did this incident make you less fearful? More confident? Who else witnessed your display of bravery? How did they react?
• 54. Remember a time when you showed kindness to someone, perhaps out of pity but also because you knew that it benefited the recipient. Could a similar action improve your relationship with a loved one? With a stranger? Yourself?
• 55. Reflect upon the fact that you don’t have to be afraid of fear itself. It’s merely a thought that arises in response to uncertainty. Look forward to experiencing the many benefits of overcoming fear.
• 56. Think about a moment in which you experienced love. How did you feel? Were you aware of your emotions? How did these feelings impact you? How did they affect those around you?
• 57. In what ways have you been blessed by chance encounters? What kinds of interactions have led you to new opportunities? Have these moments changed the course of your life? If so, how?
• 58. Review your personal strengths. The more you practice being aware of your positive qualities, the more these traits will become a part of you.
• 59. Write down your best attributes as well as any flaws that need improvement. Are you willing to admit that you still have room for growth?
• 60. Consider any changes you’d like to make in your life. Is it possible to adopt practices that will lead to greater happiness and fulfillment? Who is responsible for creating the necessary conditions for such a transformation? Who supports you while you’re making these adjustments?
• 61. Write down your goals, dreams, and wishes for the future. Do you know exactly what you hope to accomplish? Can your plans help you move toward your desires or hinder you? Read over your goals regularly. Will you reach them? Why not?
• 62. Consider a situation in which you could have taken an action to prevent a problem from developing that has later negatively impacted others. How might you act differently now?
• 63. What qualities should we strive to acquire as human beings? What qualities are most important to our survival as a species? What actions must we take to save ourselves before our planet is destroyed?
• 64. What skills do you possess that are essential to a balanced existence? Which ones do you neglect? For instance, why don’t you exercise more often? If you were required to undergo medical testing, how much attention would you give to the results?
• 65. What does it mean to be “at peace”? Don’t all creatures seek tranquility within themselves? Are humans alone in needing external sources of calmness? Why not?
• 66. Imagine yourself as a younger version of yourself. Would things appear different now? What aspects of your character might be clearer today?
• 67. Think of a time when you felt proud of yourself. What caused this sensation? Where did it come from? How did it affect your mood? What made you feel even more energized?
• 68. Examine the effects of anxiety on your thoughts and feelings. Does the mere presence of stress cause you distress? Has anxiety ever helped you achieve something worthwhile?
• 69. What was the last time you faced a challenge that seemed overwhelming? In retrospect, was that experience difficult? Was there another way to solve your difficulties?
• 70. What makes you angry? What causes you to get upset? When has anger been useful? When have you considered venting your frustrations rather than expressing them physically? Have you been able to control your temper?
• 71. What beliefs and attitudes create an ideal life? Whom do you look up to? How can you emulate their behavior?
• 72. Imagine being completely free. Where do you think you would want to travel? What kind of person would you want to meet? What kind of relationships might you desire?
• 73. What role do you play in the world around you? Do you support worthy endeavors that benefit society? Are you aware of how your own actions may contribute to social ills?
• 74. What makes someone else attractive? What about something unattractive? Explore various ways in which beauty comes into our lives.
• 75. How can you improve your ability to empathize with others? How can you learn to understand the emotions of those whom you encounter?
• 76. We are capable of great acts of compassion; imagine for a moment how these qualities manifest in your daily life. Share your ideas on how people can practice kindness.
• 77. Is self-control desirable or necessary? How strong are your impulses? Can you resist them without suffering?
• 78. Describe an incident in which you had no choice but to make a decision – whether positive or negative. Have you ever regretted that choice? What consequences resulted?
• 79. Are you willing to accept compliments or criticism? Explain why some people find compliments harder to accept than others.
• 80. Write down one thing in your life for which you are grateful. (This will likely include many items.)
• 81. Write about experiences in which you failed to act appropriately. What were they like? Were the consequences pleasant or unpleasant?
• 82. What is the most important event of your lifetime so far? How did it effect your outlook on the future?
• 83. List three books you enjoy reading. What did each of them teach you? Any lessons that could help you lead a better life?
• 84. What’s missing in your life that would make everything seem perfect? Write a letter to a friend who can fill that void.
• 85. What does it mean to take responsibility for your choices? Does making amends require you to change others’ perceptions as well as your own?
• 86. How often do you express gratitude to those closest to you? Write about the most rewarding moments you remember.
• 87. Consider all the people you know. What do you admire about them? What gives you strength? What do you envy in others’ lives?
• 88. Think about times when you’ve given generously to others: what was the result? Do you regret having done it? Why?
• 89. Are material things simply distractions from living an authentic life? How does money affect that authenticity for you?
• 90. Which characteristics do you value in yourself? In other people? Think of the traits that make a person unique.
• 91. What kind of relationship has meant more to your happiness? What kind of friendship offers you resilience?
• 92. Define wisdom. What might it be able to offer you?
• 93. Write about experiences in your life where you have been fortunate enough to receive guidance and encouragement. What have you learned from such events?
• 94. Imagine a day of perfect clarity, in which your mind is free of confusion, stress, depression, anxiety, etc., and only clarity prevails. Describe your feelings upon reaching this point.
• 95. Think back over your entire life. Make a list of people whose words have influenced you. Who have encouraged you? Who has inspired you?
• 96. What are you grateful for in your personal growth and development – both now and since childhood? Are there any aspects you wish you’d spent more time exploring?
• 97. Describe your first experience with mindfulness and meditation practice. What changes occurred in your life after doing this work?
• 98. How would you define true love? What defines it for you?
• 99. Write about a time when you felt unappreciated. What happened next? Was there anything you did that made the situation better?
• 100. What do you believe is your greatest weakness? How could you use its opposite as proof of courage?
• 101. In what ways does age bring with it new challenges? New opportunities? Is the older you get, the easier it becomes to let go of old habits? If yes, how much effort must we put into letting go of bad habits that no longer serve us?

Conclusion

I hope that these mindfulness journal prompts have helped you to be a better person in your everyday life.

Best of luck!