Mindfulness Journal — Morning & Evening (Printable)
A one-page, two-part template for a brief morning check-in and an evening review. Print and keep it by your bed or desk.
Morning check-in (60–180 seconds)
Before writing: take one mindful breath. Set a brief intention for your day (e.g., "notice tension without fixing it").
I notice...
I feel...
Today I value...
Evening review (60–180 seconds)
Close the day with curiosity. Write one short sentence for each prompt.
One thing I learned...
One thing I'm grateful for...
One small change for tomorrow...
Micro-journal / In-the-moment
Use this area for short notes, triggers, or wins throughout the day.
Weekly review snapshot
At the end of the week, highlight 3 insights and one action.
Trigger map (quick)
When upset, note: circumstance → reaction → kinder response (1–2 lines each)