31 Mindfulness Journal Prompts to Help You Find Happiness - a little dose of happy - aldohappy.com

31 Mindfulness Journal Prompts to Help You Find Happiness

Are you looking for a way to live in the present moment?

If so, mindfulness journaling may be just what you need. A journaling practice can help you connect with your inner thoughts and feelings and can be a great way to de-stress and relax.

This blog post will provide 31 mindfulness journal prompts to help you live in the present moment.

What Is Mindfulness?

Stop what you’re doing and look around. Pay close attention to the detail around you. What do you see, hear, and feel?

If you’re sitting in your living room, you might notice the texture of the furniture, the sound of a clock ticking, or the warmth of your coffee mug. This is mindfulness – being aware and attentive to what’s happening in your immediate environment.


Mindfulness is a concept that teaches us to be aware of our thoughts and feelings in the present moment. It helps us focus on one thing at a time instead of becoming overwhelmed by everything happening around us.

When you’re mindful, you better understand your thoughts and feelings because you’re paying attention to them. This can help reduce stress, improve mental focus, and bring clarity to your thoughts. Instead of worrying about the past or fretting about the future, you can enjoy what’s happening now.

How to Become More Mindful With Daily Journaling

Mindfulness isn’t something that happens overnight. It takes practice and patience. If you’re looking for a mindfulness practice that is simple, doable, and effective, journaling could be your answer.

Journaling allows you to reflect on your daily life. By writing down your thoughts and feelings, you’ll be able to observe your inner dialogue and understand why you’re feeling certain things. You’ll also be able to look back at what you’ve written and see how your thoughts shift over time.


You can journal in a notebook handwriting with a pen, use an app or website that helps you keep track of your thoughts, or voice record your thoughts and feelings. The key is to journal regularly and make it a practice you commit to daily.

31 Mindfulness Writing Prompts to Get You Started

When you’re first starting mindfulness journaling, it can be difficult to know what to write about. Here are 31 mindful journaling prompts to help you become more aware and connected to the present moment.

1. What do I appreciate most in my life right now?

Gratitude journaling is a great way to practice mindfulness. Create a list of all your reasons to be happy – small things, big things, anything that comes to mind. Later, you can spend time writing why you included each item on your list.

2. What thoughts and feelings did I experience today?

thoughts and feelings

Think about how you felt as you did different activities throughout the day. What thoughts were going through your head? Try to be specific and write them down without judgment.

3. When did I feel happiest today? What was I doing?

Write down the details you remember. Focus on the moments that passed quickly but made you feel content and fulfilled. Maybe it was a hug from a friend, a great cup of coffee, or a beautiful sunset.

4. What did I learn today?

Reflect on the knowledge you gained during the day, whether it’s a new skill or an interesting fact. Even something minor, like a funny anecdote, can be enough to prompt insight.

5. What progress did I make toward my goals today?

If you have a goal that you’re working towards, take some time to think about how far you’ve come. Celebrate the small wins and identify any areas you need to work on.

6. What did I do to make a positive impact today?

We all have the power to create something good in our lives and the lives of others. Recall the kind things you did and brainstorm other ways to be kind in your everyday life.

7. Are there any actions or decisions I made today that I should do differently tomorrow?

Reflect on your decisions. What was the outcome? What could you do differently to get a better outcome?

8. What healthy habits can I implement to help boost my mood in the long run?

Think about what you can do to improve your mental health and well-being. Are there any self-care ideas that you want to try out? Start with small habits that you can implement immediately and incorporate more as you go along.

9. How do my surroundings (both physical and emotional) affect the way that I think and act in different situations?


Pay attention to your environment throughout the day and think about how they make you feel. Do certain places or people make you feel more inspired and energized?

10. Do particular smells, sounds, images, or tastes hold special significance for me when it comes to maintaining a sense of inner peace/serenity?

Focus on your senses. What sounds, scents, or tastes make you feel more grounded and relaxed? How can you bring these things into your life more often?

11. What can I do to show myself compassion and understanding?

It’s important to be kind and loving to yourself, especially when times are tough. In what situations could you speak kindly to yourself and practice more patience and understanding? Write self-love affirmations to remind you of your worth.

12. What is the best advice someone has ever given me, and why does it still resonate with me?

Think about the best life advice you’ve ever received. How has it changed your outlook, and how do you continue to apply it in your life?

13. How can I bring more joy into my day-to-day life?

What are some of your favorite activities, hobbies, interests, people, etc., that make you feel more balanced and fulfilled? How can you make time for them in your everyday life?

14. Who are the people who inspire me or make me feel safe and supported?

people who inspire me

Take a moment to think about the people in your life who add value and joy. What qualities do they have that you admire? How can you cultivate these same qualities in yourself?

15. What things bring me back to my center when I feel overwhelmed or off balance?

This could be anything from a soothing bath to going outside and connecting with nature. Identify the activities that help you stay grounded so you can make sure to do them regularly.

16. What can I do to stay motivated and focused on my goals?

It’s easy to get distracted or lose sight of why you’re doing what you’re doing. Think of the things that help you stay on track and remind yourself of your end goal. Create an accountability calendar and set realistic timelines for yourself.

17. What dreams can I pursue to make my life more meaningful?


What hopes and aspirations do you have for yourself? Why are those your dreams? How can you manifest your dreams? Brainstorm the steps and create a plan of action.

18. Which of my qualities am I especially proud of lately, and how have these helped me reach my goals?

Take time to recognize and appreciate your strengths. How have these traits been beneficial for you? What new skills can you learn or develop to reach the next level?

19. What have been some of the biggest lessons I have learned over the past few months?

Reflect on your experiences and the things you have learned. How can you apply these lessons to your life and use them to grow?

20. When was the last time that I felt truly content with my life, and what made it so special then that isn’t present now?

Think of a moment that made you feel really happy and content. What did you do differently at that time? How can you find ways to recreate that feeling?

21. What or where is my happy place?

happy place

Where do you feel most at peace? What are its defining characteristics? What can you do to make this place more of a refuge and sanctuary for yourself?

22. How can I cultivate more self-awareness to better understand who I am and what I need?

How is journaling helping you? Do you need to practice other mindfulness techniques like yoga or meditation to help you connect more with yourself? What other activities could you do to stay in tune with your inner self?

23. What am I doing to stay connected to others?

Cultivating relationships can be a challenge, especially when you’re busy. Who are the people who matter most to you, and what are you doing to stay connected with them? How can you nurture these relationships and make sure they stay strong?

24. Am I holding on to any negative thoughts or attitudes from the past, and how can these be released in a healthy manner?

release negative thoughts

Identify the areas where you feel stuck and consider the best way to release these feelings. Writing usually helps, but you may also need to talk it out with a friend, trusted family member, or therapist.

25. Are there any beliefs about myself that need challenging or changing as part of an overall shift in mindset or attitude towards life in general?

Think about the stories you tell yourself. Are there any that no longer serve you? How can you reframe these thoughts and create more positive narratives for yourself?

26. What would I do differently if I knew no one was judging me or telling me what to do?

Tap into your own inner wisdom and intuition. How can you take steps to make decisions that will bring you closer to what you really want? What will it take for you to listen to yourself and follow your own inner guidance?

27. Are there any unhealthy routines that need cutting out right away before they cause further distraction/confusion?

Take an honest look at your day-to-day habits. Are there any habits that can be changed or improved to make your life run more smoothly? Do you need to create new routines that bring more structure and order?

28. What is your biggest pet peeve, and what can you do to ensure it doesn’t impact your day-to-day life?

What is the one thing that drives you crazy? How can you make sure it doesn’t take up too much headspace or cause unnecessary stress? Are there any steps you can take to reduce the impact of this pet peeve?

29. What boundaries have I set for myself that I need to be reinforcing?

What can you do to keep these barriers in place and ensure you feel respected? How can you make sure that your needs are being heard and taken into consideration?

30. What feedback have I received that affected my own opinion enormously – if so, what was said, and what did it make me feel?

Think about the compliments or constructive criticism you’ve received. How did it make you feel? What can you take away from this experience and learn from it?

31. What are stories from today worth sharing with my future self?

stories worth sharing

Reflect on the moments that made you smile, laugh, or feel proud. What details can you share that will bring back those happy feelings and remind you of the good moments in your own life? What can you learn from them, and how can they help motivate your future self?

Final Thoughts

Self-reflection is essential to help you better understand who you are and what matters most to you.

By taking the time to answer these questions, you can gain greater insight into yourself and your motivations. The more you journal, the more you’ll gain clarity and direction in your life. So, get started now! Let the words flow and see what insights come up.

The Do Happy App can help! The app includes a mindfulness journal that provides space for you to reflect on 10 elements of happiness every day. After a few weeks of logging positive thoughts, you’ll start to uncover what brings you joy.

Download the app today to get started on a journey of mindfulness and self-discovery!