Quick answer
Which mindfulness journal is best?
The best mindfulness journal is one that helps you notice what you feel without judging it. The one I recommend is The Give Yourself Kindness Journal, the self-compassion journal recommended by Harvard and Oxford psychologists. It helps you understand your emotions and respond to yourself with kindness instead of criticism, with an emotion tool on every page and 90 days of prompts that change every day. It's undated, so it waits for you.
Clinical psychologist Dr Chris Germer, co-developer of Mindful Self-Compassion, calls it "a warm invitation to make friends with your emotions and yourself!"
Dr Chris Germer, PhD, Harvard Medical School, co-developer of Mindful Self-Compassion. Read his review alongside the rest
If you'd like something different: for the same short prompts every morning and evening, The Five Minute Journal; for prompts built around anxiety, The Mindfulness Journal for Anxiety; for lighter guided exercises with drawing, My Mindfulness Journal; for complete freedom, a blank notebook. All five are compared below.
No forced positivity. Every feeling is welcome.
About this guide. I'm Rachel Smith, a qualified meditation teacher (DipBSoM, British School of Meditation, distinction), and The Give Yourself Kindness Journal is mine. I made it because, after Compassion-Focused Therapy helped my own mindfulness practice, I couldn't find a journal that made room for every feeling. I'm not a psychologist, so everything clinical here comes from named experts, with links to their words. New to the idea? What is a mindfulness journal? explains the basics.
Why The Give Yourself Kindness Journal is the mindfulness journal I recommend
It's the mindfulness journal I recommend because it helps with the two things mindfulness asks of you: noticing what you feel, and meeting it kindly rather than critically. It's a self-compassion journal, and it stays gentle on the hard days.
After Compassion-Focused Therapy helped me develop a healthier relationship with myself, I looked for a mindfulness journal that reflected what I'd learned. Every journal I tried either repeated the same prompts daily, leaned into forced positivity, or used dated pages that quietly created guilt when I missed a day.
As a meditation teacher, I knew what mindfulness practice asks for: awareness of all emotions, self-compassion when things are hard, and real engagement rather than autopilot. So I made the journal I was looking for. Clinical psychologists read it after it was published, and recommend it.
Here's what it gives you:
- When your mind is busy and you don't know where to start: a gentle prompt already on the page, different every day for 90 days, so there's always somewhere new to rest your attention.
- When you're not sure what you're feeling: an emotion tool on every page, so you can name what you feel even when you're not sure.
- When noticing a hard feeling makes your inner critic louder: prompts that ask what you'd say to a friend who felt the same, so you respond with kindness instead of criticism.
- When forced positivity makes you feel worse: over 50 gentle reminders that make room for every feeling, like "No emotion defines who you are".
- When you've started a practice before and stopped: undated pages that wait for you. There's nothing to catch up on.
- When you're new to mindfulness: no experience needed. The question is already written, and one honest line is a full entry.
- When you want to know you can trust it: recommended by clinical psychologists at Harvard and Oxford, including Oxford's Professor of Mindfulness, and used by counsellors with their clients between sessions.
The Give Yourself Kindness Journal
A guided self-compassion journal that helps you understand your emotions and respond to yourself with kindness instead of criticism.
📔 3-month guided journal💬 90 days of changing prompts🗓️ Undated⭐ Recommended by Harvard and Oxford psychologists
- Prompts that change every day, asking you to notice how you feel and what you'd say to a friend
- A visual emotion guide on every page, for the days you can't find the word
- Over 50 gentle affirmations that make room for every feeling
- Undated, so you can stop and start again whenever you're ready
224 pages, A5, pistachio green cloth cover, 120gsm FSC-certified paper, ribbon marker, printed in the UK. Wrapped in bespoke tissue paper.
Three real prompts from inside The Give Yourself Kindness Journal
"Notice how you are feeling right now. Think about what you would find it helpful to hear - it might help to imagine something a friend would say. Write down words to say to yourself."
"Choose an emotion that you have just noticed. Imagine a friend came to you explaining that they feel that emotion. Write down what you would want to say to them."
"What has challenged you today? Talk to yourself as you would talk to a friend - write down what you would say."
Every prompt starts with noticing, and ends with kindness. That's the mindfulness and the self-compassion, on the same page.
The psychologists who recommend it
It's recommended by clinical psychologists at Harvard and Oxford, and used by accredited counsellors with their own clients. Here is what they say, in their own words.
Professor Willem Kuyken, PhD, DClinPsy
Ritblat Professor of Mindfulness and Psychological Science, University of Oxford | Listed by Web of Science in the top 1% of the most cited scientists in the world
"…Writing can be creative, beautiful, resourcing, but it can also invoke an inner critic, rumination and procrastination. Rachel has curated the experience to make the writing intrinsically rewarding and the journal something to treasure."
What this means for a mindfulness practice: a blank page can let the critic or a busy mind do the writing. Gentle questions give your attention somewhere kind to go.
Read Professor Kuyken's review alongside the rest →
Dr Chris Irons
Clinical psychologist, researcher, writer and trainer specialising in Compassion Focused Therapy | Co-director of Balanced Minds
Read Dr Irons' review alongside the rest →"This is such a fantastic resource! Supportive, encouraging and containing, whilst also helping people to explore and learn how to manage their emotions with compassion. Highly recommended."
Nic
Accredited Level 4 Mindfulness and Compassion teacher (CPCAB)
Read Nic's review alongside the rest →"…I love how the journal prompts change throughout which helps keep me motivated with my practice. Using this journal won’t feel like a chore or another thing to do, it has quickly become a beautiful little ritual which I look forward to each day accompanied with a cup of tea and a biscuit! It’s helped me to process the day and honour how I am feeling with the gentle reminders to allow the emotions to just be without judgement, which is very comforting…"
Rachael Oliver, MBACP
Accredited counsellor, who uses the journal with her clients
Read every expert review in full →"…I have been using them with my counselling clients for years and feel like for many, it's an absolutely essential tool for helping build self awareness, compassion, reflect on things happening between sessions and collect thoughts and feelings…"
Discover The Give Yourself Kindness Journal →
The best mindfulness journals compared
These are the mindfulness journals that come up most often when people ask which one to choose, side by side. The first is mine, and each of the others is lovely for something different.
| Journal | Best for | Format | Recommended by | What's inside |
|---|---|---|---|---|
| The Give Yourself Kindness Journal | Noticing every feeling without judging it, and being kinder to yourself, especially if you're hard on yourself | Undated self-compassion journal. 90 days of prompts that change every day, across 224 pages. An emotion tool on every page | Clinical psychologists at Harvard and Oxford, including Oxford's Professor of Mindfulness, and a Compassion Focused Therapy specialist | 224 pages, A5. 120gsm FSC-certified paper, luxury pistachio green cloth cover, ribbon marker. Over 50 printed reminders. Wrapped in bespoke tissue paper |
| The Five Minute Journal | A quick, consistent daily gratitude routine | Undated. The same prompts each morning and evening | Not stated | Five daily prompts, weekly challenges and a quote each day, lasting six months |
| The Mindfulness Journal for Anxiety, by Tanya J. Peterson | Mindfulness prompts aimed at anxiety | Daily prompts and practices | Not stated | Daily writing prompts and practices rooted in mindfulness-based approaches to easing anxiety |
| My Mindfulness Journal, by Anna Black | Guided mindfulness exercises with a gentler structure | Writing, drawing and meditation exercises | Not stated | Writing and drawing exercises alongside breath-work and body-focused meditation practices, published by CICO Books |
| A blank notebook | Complete creative freedom, if you already have a practice | Blank pages, no prompts | Not applicable | Whatever you bring to it |
The Give Yourself Kindness Journal is the one here made by a meditation teacher and since recommended by clinical psychologists. That doesn't make it the right fit for everyone. If you'd like quick daily repetition, anxiety-specific prompts or total freedom rather than guided emotional awareness, one of the others may suit you better.
Which mindfulness journal suits you?
Which mindfulness journal suits you depends on what you'd like more of. Find the line that sounds most like you.
"I want something grounded in research, not just marketing."
→ The Give Yourself Kindness Journal
Recommended by clinical psychologists at Harvard and Oxford, and used by counsellors with their clients between sessions.
"I get bored of the same prompts and stop using journals after a few weeks."
→ The Give Yourself Kindness Journal
90 days of prompts that change every day, across 224 pages, so it never turns into autopilot.
"I struggle to name what I'm actually feeling."
→ The Give Yourself Kindness Journal
A visual emotion guide on every page helps you notice and name emotions with curiosity, not judgment.
"Anxiety is why I want to try mindfulness journaling."
→ The Give Yourself Kindness Journal or The Mindfulness Journal for Anxiety
The Give Yourself Kindness Journal makes room for every feeling, anxiety included. The Mindfulness Journal for Anxiety is built around anxiety-specific prompts, if that's all you're looking for.
"I just want a quick gratitude habit, the same thing every day."
Built for exactly this: structure and speed over variety.
"I want some guided exercises, but nothing too structured."
→ My Mindfulness Journal, by Anna Black, or a blank notebook
A lighter structure, good if you already know how you like to reflect.
The other mindfulness journals, and who each one suits
The Give Yourself Kindness Journal isn't the only good choice. Each of these works well for different people and different moments.
The Five Minute Journal
⏱️ Best for a quick gratitude routine
What it offers:Simple morning and evening prompts focused on gratitude, daily affirmations, and reflecting on what would make today great.
How it's different:It's built around repetition and speed rather than emotional exploration. That's a real strength if consistency is what you're after. If you'd like prompts that go deeper into how you're feeling and why, a journal with changing prompts may suit you better.
Choose this if:You specifically want a five-minute gratitude routine and don't mind the same prompts each day.
The Mindfulness Journal for Anxiety, by Tanya J. Peterson
🌿 Best for anxiety-specific prompts
What it offers:Daily writing prompts and practices rooted in mindfulness-based approaches to easing anxiety.
How it's different:It's more focused than a general emotional-awareness journal, built around anxiety rather than the fuller range of emotions. That's a strength if anxiety is your main reason for journaling, and worth knowing if you'd like broader emotional support alongside it.
Choose this if:Anxiety is what's bringing you to mindfulness journaling, and you want prompts built around that. See The Mindfulness Journal for Anxiety →
My Mindfulness Journal, by Anna Black
✏️ Best for a lighter-touch start
What it offers:Writing and drawing exercises alongside breath-work and body-focused meditation practices, published by CICO Books.
How it's different:It offers more guidance than a blank notebook, with less daily structure than a prompt-a-day journal. A good middle ground if you'd like some direction without a long daily commitment.
Choose this if:You'd like a lighter-touch way into mindfulness journaling that still includes some guided exercises. See My Mindfulness Journal →
A blank notebook
📓 Best for an established practice
What it offers:Complete flexibility to design your own practice, with no prompts at all.
Choose this if:You're comfortable with mindfulness already and don't need prompts. A blank page can feel freeing rather than overwhelming once you know what you'd like to do with it.
What makes a journal a mindfulness journal?
A journal is a mindfulness journal when it helps you notice what's arising, inside you and around you, with curiosity rather than judgment. Not every journal with "mindfulness" on the cover does that. Professor Mark Williams, who founded the Oxford Mindfulness Centre, describes what mindfulness is about.
Professor Mark Williams
Emeritus Professor of Clinical Psychology, University of Oxford | Founding Director of the Oxford Mindfulness Centre
Read Professor Williams' full article: How to deepen your mindfulness practice →"Mindfulness is about turning the light of awareness towards what is arising outside us and inside us, moment by moment."
"It helps us see more clearly what keeps us locked in brooding and worry, and to realise where deep calmness and well-being lie."
So when you're choosing, here's what makes the difference on the page:
- Emotional awareness tools: help you notice every emotion, pleasant, unpleasant and neutral, without judging it, rather than only asking what you're grateful for.
- Self-compassion woven through: so noticing a hard feeling doesn't turn into criticising yourself for having it.
- Prompts that change: a different question each time keeps the practice alive and stops it slipping into autopilot.
- No pressure: undated pages welcome you back without guilt.
- Made by someone who understands the practice: meditation teachers and psychologists, not just marketers.
Journaling can be a mindfulness practice in itself, not just a companion to meditation. Clinical psychologist Dr Chris Irons describes it as "a powerful way of developing self-reflection, self-discovery and enhancing emotion regulation". Read what three clinical psychologists say about journaling →
Want the fuller explanation of what sets mindfulness journaling apart from gratitude or therapy journaling? Read What Is a Mindfulness Journal?
Why self-compassion matters in a mindfulness journal
Self-compassion matters in a mindfulness journal because noticing a difficult feeling is only half of it. The other half is how you speak to yourself about what you find. Clinical psychologist Dr Annabelle Kyle Dortch explains why a harsh response gets in the way.
Dr Annabelle Kyle Dortch, PsyD
Clinical Psychologist, Los Angeles | Specialises in life transitions, relationships, stress, anxiety and the impacts of trauma
Read Dr Dortch's full article: Why self-compassion is more effective than self-criticism →"…When we engage in self-criticism, we create a nervous system and brain state that is not conducive to learning or facilitating a growth-oriented mindset."
"Dr. Kristin Neff’s research… has repeatedly shown that self-compassion is key in decreasing anxiety & depression and developing courage, resilience, and a growth-oriented mindset."
Most of the research in this area builds on the work of Dr Kristin Neff, Associate Professor of Educational Psychology at the University of Texas at Austin, who developed the Mindful Self-Compassion programme with Dr Chris Germer of Harvard Medical School.
Dr Chris Irons
Clinical psychologist and one of the world's leading researchers, trainers and practitioners of Compassion Focused Therapy
"Studies have found that people with higher levels of self-compassion tend to have higher levels of wellbeing, positive emotions and happiness, and lower levels of shame, self-criticism and symptomology related to psychological distress (for example, depression, anxiety and PTSD)."
What this means if you're worried kindness will make you lazy: Dr Irons names the fear of laziness as one of the most common fears of self-compassion, and explains how to work with it.
Read Dr Irons' full article: The fears of self-compassion and how to work with them →That's why The Give Yourself Kindness Journal puts self-compassion on every page, not as an add-on, but as the way you respond to what you notice.
How to use a mindfulness journal: five gentle tips
To use a mindfulness journal well, go gently: notice what's there, write it down without editing, and come back whenever you can. Here's what matters, whichever journal you choose.
Let go of "doing it right"
There's no perfect way to journal. Some days you'll write pages; some days a few sentences. Both are fine. The goal is awareness, not performance.
Write without editing
Don't worry about grammar, spelling, or whether your thoughts make sense. Mindful journaling is about noticing what arises, not crafting perfect prose.
Be curious, not critical
When difficult emotions or thoughts come up, approach them with curiosity ("Isn't that interesting...") rather than judgment ("I shouldn't feel this way"). Dr Kristin Neff suggests simply naming what's there: “If we can say, ‘This is sadness’ or ‘Fear is arising,’ we get perspective on the emotion rather than being engulfed by it.”
From Dr Kristin Neff's article, Being with difficult emotions
It's okay to miss days
Life happens. Missing days doesn't mean you're failing at mindfulness; it means you're human. When you come back, it doesn't need to be long. Clinical psychologist Dr Michelle Chung notes that even a single intentional breath can change the tone of your day.
From Dr Michelle Chung's article, The art of mindful self-care
Notice patterns over time
After a few weeks, you might notice patterns in your emotions, triggers or responses. This awareness is valuable, not for fixing yourself, but for understanding yourself better.
When you might need more than a journal
You might need more than a journal if what you're feeling has been going on for a long time, or it's affecting your sleep, your work, your relationships or your ability to enjoy things. Then please talk to your GP. You deserve proper support, not just a notebook.
A journal is a gentle companion alongside professional support, never a replacement for it. Mind has helpful guidance, and if things ever feel unbearable, Samaritans are on 116 123, free, day or night.
Start your mindfulness journaling practice
After years of meditation practice and making this journal, here's what I've learned: the difference between a journal that supports mindfulness and one that quietly undermines it comes down to design. The Give Yourself Kindness Journal brings together what clinical psychologists recommend:
- An emotion tool on every page
- Self-compassion throughout, so the practice stays kind
- 90 days of prompts that change every day, across 224 pages
- Undated pages, so a busy week costs you nothing
- Made by a meditation teacher, and recommended by clinical psychologists at Harvard and Oxford
- Used by counsellors with their clients between sessions
I hope you find the right one for you, whether that's mine or not.
Common questions about mindfulness journals
What is the best mindfulness journal?
The best mindfulness journal, in my view, is The Give Yourself Kindness Journal, the self-compassion journal recommended by Harvard and Oxford psychologists. It helps you notice how you're feeling and respond to yourself with kindness instead of criticism, with an emotion tool on every page and 90 days of prompts that change every day. If you'd like the same short prompts every morning and evening instead, The Five Minute Journal is a good alternative.
What should be in a mindfulness journal?
A mindfulness journal should help you notice every kind of feeling, pleasant, unpleasant and neutral, without judging it. Look for an emotion tool to help you name what you feel, prompts that change so it never turns into autopilot, self-compassion woven through, and undated pages, so a missed day costs you nothing. Journals made by people who understand the practice, like meditation teachers and psychologists, tend to get these right.
Do I need meditation experience to use a mindfulness journal?
No, you don't need meditation experience to use a mindfulness journal. A good one teaches the practice as you go, because the question is already written for you. The Give Yourself Kindness Journal is made for complete beginners as well as people with an established practice, and one honest line is a full entry.
Can a mindfulness journal replace meditation practice?
A mindfulness journal isn't a replacement for meditation practice, but it isn't a lesser version of it either. Mindful journaling is a practice in its own right, a different form of the same awareness. Clinical psychologist Dr Chris Irons describes journaling as ‘a powerful way of developing self-reflection, self-discovery and enhancing emotion regulation’. Many people find sitting practice and writing practice complement each other.
What's the difference between a mindfulness journal and a gratitude journal?
The difference between a mindfulness journal and a gratitude journal is what you're asked to notice. A gratitude journal focuses on what's good. A mindfulness journal invites you to notice everything, pleasant, unpleasant and neutral, without judging it. The Give Yourself Kindness Journal is a self-compassion journal that helps you understand your emotions and respond with kindness. If gratitude is what you're looking for, The 30-Day Gratitude Journal is centred on it, with a different thoughtful prompt each day.
How long should I journal each day?
How long you journal each day is up to you, and there's no ‘should’. Clinical psychologist Dr Michelle Chung suggests a 60-second self-care practice, and notes that even a single intentional breath can change the tone of your day. Some days five minutes will feel right, some days twenty. The prompts in The Give Yourself Kindness Journal don't ask for long answers.
What if I miss days in my mindfulness journal?
If you miss days in your mindfulness journal, nothing has gone wrong. Missing days is completely normal, and being hard on yourself about it is the opposite of mindfulness. This is why undated pages matter. The Give Yourself Kindness Journal has no dates anywhere, so there's nothing to catch up on and you can come back whenever you're ready.
Will a mindfulness journal make me feel better immediately?
A mindfulness journal isn't designed to make you feel better immediately. Mindfulness is about being present with whatever you're feeling, including the hard things. Dr Kristin Neff describes practices that ‘aren't strategies to get rid of difficult emotions; they just allow us to establish a new relationship to them’. Over time, you might find you feel a little less caught up in them.
What if mindfulness journaling brings up difficult emotions?
If mindfulness journaling brings up difficult emotions, that's understandable, and it doesn't mean you're doing it wrong. Noticing what you feel can bring up things you've been carrying. Dr Kristin Neff suggests naming them, so ‘we get perspective on the emotion rather than being engulfed by it’. If emotions feel overwhelming, please talk to your GP or a qualified therapist. A journal supports that help, never replaces it.
Are mindfulness journals good for anxiety or depression?
Mindfulness journals can be a supportive tool if you live with anxiety or depression, but they aren't treatment. Clinical psychologist Dr Chris Irons notes that studies have found people with higher levels of self-compassion tend to have lower levels of psychological distress, including depression and anxiety. Many counsellors use The Give Yourself Kindness Journal alongside therapy. If anxiety is your main focus, The Mindfulness Journal for Anxiety may also suit you.
Which mindfulness journal do therapists recommend?
The mindfulness journal I know therapists and counsellors use with their clients is The Give Yourself Kindness Journal. Accredited counsellor Rachael Oliver, MBACP, calls it ‘an absolutely essential tool for helping build self awareness, compassion, reflect on things happening between sessions’. It's also recommended by Dr Chris Germer of Harvard Medical School, co-developer of Mindful Self-Compassion, and Professor Willem Kuyken of the University of Oxford.
Is a mindfulness journal the same as a meditation journal?
A mindfulness journal and a meditation journal overlap, but they're not quite the same. A meditation journal is usually a log of your sitting practice: how long you sat and what came up. A mindfulness journal brings the same awareness to everyday life on paper, noticing what you feel as it arises. If you meditate, a mindfulness journal with gentle prompts can sit alongside your practice.
What do the prompts actually say?
The prompts in The Give Yourself Kindness Journal ask you to notice how you're feeling, then respond as you would to a friend. Here is one, word for word: ‘Notice how you are feeling right now. Think about what you would find it helpful to hear - it might help to imagine something a friend would say. Write down words to say to yourself.’ There are 90 days of prompts, and they change every day.
About the author
Rachel Smith, DipBSoM
Founder of Give Yourself Kindness and qualified meditation teacher
I'm a qualified meditation teacher, trained with the British School of Meditation and passed with distinction. I'm not a therapist or a psychologist, and everything clinical on this page is attributed to named, credentialed professionals.
I had low self-worth, harsh self-talk and anxiety for years, and recovered largely through Compassion-Focused Therapy, which also changed my own mindfulness practice. I couldn't find a journal that did what I needed, so I made one. It's recommended by clinical psychologists including Dr Chris Germer of Harvard Medical School and Professor Willem Kuyken of the University of Oxford, and used by accredited counsellors with their own clients.
Give Yourself Kindness makes two journals: The Give Yourself Kindness Journal, a 90-day self-compassion journal recommended by Harvard and Oxford psychologists, and The 30-Day Gratitude Journal, a gratitude journal with a different thoughtful prompt each day.
Continue reading
From the experts quoted here
-
How to deepen your mindfulness practiceProfessor Mark Williams, Founding Director of the Oxford Mindfulness Centre
-
Being with difficult emotionsDr Kristin Neff, PhD, University of Texas at Austin
-
The benefits of journalingDr Chris Irons, Dr Josh Mirmelli and Dr Andreas Comninos, Clinical Psychologists
-
The fears of self-compassion and how to work with themDr Chris Irons, Clinical Psychologist
-
Why self-compassion is more effective than self-criticismDr Annabelle Kyle Dortch, PsyD, Clinical Psychologist
-
The art of mindful self-careDr Michelle Chung, Clinical Psychologist
Related guides
- Every expert review of The Give Yourself Kindness Journal, in full
- What is a mindfulness journal?
- Best guided journals compared
- Best self-compassion journals compared
- Best journals for mental health compared
- Best guided journal for tracking emotions
- Best gratitude journals compared
- The science of gratitude
Looking for a gratitude journal instead? The 30-Day Gratitude Journal gives you a different thoughtful prompt each day, with no lists of three.
“By far my favourite guided journal that I’ve used!”
There's a lot of journals out there. Most of which include tools that can be repetitive, boring or unhelpful. Give Yourself Kindness is about creating something new.
