Mindfulness is the practice of bringing deliberate, non-judgmental awareness to our present moment experience. Regular mindfulness practice can reduce stress, improve focus, enhance emotional regulation, and increase overall wellbeing. This worksheet provides a structured approach to developing and maintaining a consistent mindfulness practice in your daily life.
Print this worksheet or complete it digitally.
Part 1: Assessing Your Current Mindfulness
Rate each statement on a scale of 1-5:
Interpretation:
- 10-20: Beginning awareness - great opportunity for growth
- 21-30: Developing mindfulness - building a foundation
- 31-40: Established mindfulness - deepening your practice
- 41-50: Advanced mindfulness - maintaining and sharing your practice
Part 2: Setting Your Mindfulness Intentions
Your "Why"
What motivates you to practice mindfulness? (Check all that apply and add your own)
Write a brief statement about why mindfulness matters to you personally:
Your Mindfulness Vision
Imagine yourself after practicing mindfulness consistently for six months. Describe:
How you might feel differently:
How you might respond differently to challenges:
How your relationships might be affected:
How your daily experience might change:
Part 3: Designing Your Formal Practice
Selecting Your Core Practices
Check the formal mindfulness practices you'd like to incorporate into your routine:
Creating Your Practice Schedule
For each practice you selected, decide when and for how long you'll practice:
Practice 1:
Practice 2:
Practice 3:
Preparing for Success
What might help you maintain your practice? Check all that apply:
Part 4: Integrating Mindfulness Into Daily Life
Mindful Moments
Identify 5-10 routine activities that you can transform into mindful moments:
Mindfulness Triggers
Select environmental cues that can remind you to return to mindfulness:
STOP Practice
Commit to practicing the STOP technique several times daily:
S - Stop what you're doing
T - Take a breath
O - Observe what's happening internally and externally
P - Proceed with awareness
When will you practice STOP? (Select specific times or situations)
Part 5: Working with Challenges
Anticipating Obstacles
What challenges might arise in your mindfulness practice?
Creating Solutions
For each challenge you identified, develop a specific strategy:
Challenge 1:
Strategy:
Challenge 2:
Strategy:
Challenge 3:
Strategy:
Self-Compassion Practice
Write a kind message to yourself for moments when practice is difficult:
Part 6: Daily Mindfulness Journal
Use this template to track your practice for one week:
Day 1:
Formal practice completed:
Informal mindfulness moments:
Challenges encountered:
Insights or discoveries:
Day 2:
Formal practice completed:
Informal mindfulness moments:
Challenges encountered:
Insights or discoveries:
Part 7: Weekly Review and Reflection
After completing one week of practice, reflect on your experience:
What went well with your practice this week?
What was challenging about your practice?
What did you notice about your mind, body, or emotions?
How did mindfulness affect your daily life and interactions?
What adjustments would make your practice more sustainable?
What are you grateful for from this week's practice?
Part 8: Deepening Your Practice
As your mindfulness practice develops, consider these ways to deepen your experience:
Extending Practice Duration
How might you gradually increase your formal practice time?
Exploring New Practices
What additional mindfulness practices would you like to explore?
Learning Resources
What books, courses, or teachers might support your practice?
Community Connection
How might you connect with others who practice mindfulness?
Retreat Experience
Would a day-long or residential retreat be possible in the future?
Remember:
- Mindfulness is a skill that develops with consistent practice
- The wandering mind is normal—noticing it IS the practice
- There is no "perfect" meditation—every experience is valuable
- Self-compassion is an essential component of mindfulness
- Small, consistent practices often yield better results than occasional long sessions
- The benefits of mindfulness tend to unfold gradually over time
- The present moment is always available as an anchor for your awareness
This worksheet is designed for personal growth and does not replace professional therapy or counseling. If you're experiencing significant mental health challenges, please consult with a qualified healthcare provider.