Stimulating Activities for Seniors Series: Practicing Mindfulness through Journaling

Mindfulness has many benefits for older adults, including lowering blood pressure, reducing stress, and improving immune function. We can achieve mindfulness when we give ourselves an outlet to express our thoughts and feelings. One such outlet is journaling. Journaling is inexpensive, easy to start, and can be done anywhere by anyone. Journaling is proven to sharpen mental focus, boost happiness, maintain fine motor skills, and help with sleep, improving one’s mental and physical health. 

Here are four simple steps to begin journaling today. 

1. Get your Supplies Ready.

Journaling is one of the easiest activities to jump into, as it only requires a pen or pencil, a journal, and a bit of your time. 

Before you get started, make sure you have these supplies on hand. Your journal does not have to be expensive or fancy, since it is the content you write inside that matters! Journaling also does not require a lot of time. Five to ten minutes is all you need to get started.  

2. Start by Practicing Gratitude.

Journaling allows us to increase our happiness by reminding us of the experiences, people, and things that we are thankful for in life.  

In your journal, create a list of things you are grateful for in your life. Go into as much detail as you would like when making your list—Remember that this exercise is for you! You can be as general or as specific as you want to be. List items can include family, friends, activities, special events, or anything that makes you smile. Start with 5 things that make you happy and add to the list as more things come to mind.    

Here is an example of a gratitude list: 

Things I am thankful for:

• My friend stopped by to bring me my favorite treat.
• I woke up feeling healthy and happy. 
• My sweet granddaughter made me laugh today. 

3. Take a Moment to Reflect on Your Day.

Daily journaling can help you keep track of your goals and reflect on the experiences of your day.Journaling at the start of the day can help you set goals and prepare for potential challenges. Try asking yourself questions like: 

“What am I excited for today?” 

“What will I do if I am overwhelmed/tired today?” 

“What might challenge me today?”

Journaling at the end of the day can help you process feelings and thoughts from the day. Try asking yourself questions like:  

      “What did I enjoy doing today?”

      “What (if anything) went wrong today?”

      “What will I do differently tomorrow?”

4. Remember to Write Regularly.

Try to commit to a schedule that works best for you. 

Your journaling can occur as much as every day or as little as one to three times a week. Are you a morning person? Or do you do your best writing in the evening? Pick a time of the day where you can put all other tasks aside and give yourself time to reflect on how you are feeling. Having a consistent schedule increases the likelihood of the journal being effective! 

Following these four steps will get you started on your mindfulness journey. Remember, your journal is anything you want it to be. Whether you are reflecting on the day, recognizing what you are thankful for, or even just doodling, you are taking the steps to become a more mindful you. Happy Journaling!