10 Mindfulness Journal Prompts to Slow Down, Tune In and Power Up

10 Mindfulness Journal Prompts to Slow Down, Tune In and Power Up

We can only power up when we slow down and tune into what our mind and body is actually telling us. Slowing down and tuning in is the basis for mindfulness, a tactic coaches, spiritual teachers and billionaires—yes billionaires—swear by.

Yet, we live in a world where the toxic “hustle mentality” is all we know. Not only are we not being mindful, but we're afraid to take time off for so many reasons. We're afraid of falling behind or worried about letting someone else down.

While this may seem like it’s helping you get ahead in your career, life or business—it’s actually hurting you. Psychology Today explains:

“If you’re a hustle culture member, studies show that you’re cutting your career short, slowly destroying your mental and physical health, and harming your relationships. And you may even die at an earlier age than your cohorts.”

Don’t let the hustle mentality keep you from doing big things and living your most empowered and epic life. Use these mindfulness journal prompts to slow down so you can take time to tune into you and ultimately, power up to create your most successful future self.

What do I need to let go of to embrace the slow down?

So often we keep ourselves on the go because we’re afraid of what will happen if we do in fact slow down. Stories, limiting beliefs and fears keep us in this go-go-go mindset. With this journal prompt, you get to uncover what you need to let go of to embrace the slow down.

What’s my favorite way to slow down? How can I do that at least once this week?

We all have a favorite activity that allows us to slow down and tune in. Maybe it’s taking a bath, listening to our favorite album, or sitting outside listening to the birds chirping. Identify that top activity and plan it into your upcoming week.

This is one of the best mindfulness journal prompts to use at the start of each week. Tune into what feels good and then make time for it!

What about slowing down scares me?

Slowing down is scary—if we’re not working or taking care of someone or something, then we’re not being productive, right? Wrong. Slowing down is “productive” in that doing so gives us space to tap into ourselves, which always leads to deeper connection, more ideas, and so much more. 

What specifically are you afraid of about slowing down? Are you worried about getting all your work down? Are you afraid someone else won’t pick up the slack? Identifying this fear is the first step to moving past it so you can finally slow down, tune in, and power up.

What three feelings am I experiencing right now? What feelings do I want to feel?

This is one of the mindfulness journal prompts to use at least once each week, if not daily to create a routine around tuning in. It’s also one of my favorite ways to slow down and tune in because we don’t often stop and ask ourselves: what am I really feeling right now? Not just fine or good, but what really is the underlying feeling for you at this moment or day? 

To dig in, pull out the feelings wheel. Identify which feelings are present and if you want to shift out of any of them, choose the ones you want to feel. Sometimes shifting into feeling content or excited is as simple as choosing to do so. 

How does tuning in serve my greater why?

We can’t make big things happen if we never come back to our center. When we tune in and align with what we want, we tap into our own unique power store, where we know exactly what we want. This is one of the mindfulness journal prompts you’ll come back to a few times each year to recalibrate and reconnect with what you want.

What story keeps me on-the-go, instead of slowing down?

Were you told you needed to be doing something to be productive or valued? Even if you weren’t, so often, that’s the message we get from the world around us. We hear stories of entrepreneurs working around the clock and are constantly bombarded with the idea of hustle mentality. It’s no wonder we’re always on the go—we think we should be! 

What specific story or belief is keeping you on the go? Dig into this with a few more questions: What does it mean to you and how can you reframe it?

What’s one thing I can take off my to-do list this week and slow down instead?

So often, we pile our to-do list with tasks that don’t need to be done right now. Whether we’re trying to work ahead, anticipating potential problems, or trying to over deliver at every step—it’s easy to crumble under an unforgiving to-do list. 

Take this time to find something that doesn’t need to be done today or this week and instead, substitute it with an opportunity to slow down. Resist the urge to fill that space and pencil slow down time into the calendar like you would any other task or appointment.

What part of my day makes me anxious? What does my body say it wants instead?

So often, our bodies are already telling us that we need to slow down—we’re just not listening. This is one of the most powerful mindfulness journal prompts for getting in tune with what our body is already saying. If your body is feeling anxious, it’s probably because it needs time to recalibrate and reconnect. If this is happening every day, it may be time to re-think your schedule to give your body and mind what it wants instead. 

What’s one good thing that came out of taking time off?

The funny thing is: when we step back from working or staying on the go, we often have our best ideas. On an episode of Mindset Reset Radio, Sarah of the Slow Entrepreneur Movement, experienced this herself. When she started giving herself time to slow down, she actually went back to work feeling more refreshed and with even more creative ideas. 

Whether you were on vacation or simply took the afternoon off, what’s one good thing that came out of that time off? Use this prompt as a way to remember the value of slowing down and tuning in, and how in doing so, we power up.

What is it about structure that I’m holding onto? How can I release that?

Humans thrive in routine. In fact, routines actually provide us with a variety of health benefits, including less stress, better sleep, better eating habits, and more effective use of time. However, when we become attached to a structured way of living, we get out of touch with ourselves. We lose the ability to listen to ourselves and change course when needed.

For example, instead of waking up after a hard day and taking time to slow down, you jump right back into your routine. Why? Because you think you have to. Ask yourself honestly why you need such a rigid structure. Then consider how you can release that need. While you don’t want to let go of all routine, there’s value in allowing for the flexibility our bodies crave.

Save These Mindfulness Journal Prompts

These mindfulness journal prompts can be used any time of the day, week or year. Learning how to slow down is a journey and continually coming back to these powerful prompts and questions will help you make your way with intention and connection. Slowly but surely you’ll discover the power of slowing down to tune in and power up.

 


Jessica Thiefels is a published author, host of Mindset Reset Radio, CEO of Jessica Thiefels Consulting, and co-founder of Don’t Ask How. She's been writing for more than 10 years and has been featured in top publications including Forbes and Entrepreneur. Jessica is on a mission to empower women to make their own rules and live with intention so they wake up every day excited about the life they get to live. Follow her on InstagramTwitter, and LinkedIn.


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