Start simple. Quick notes help you track emotions, spot patterns, and stay present.
Note taking whether you’re in the 21-Day Walking Mindfulness Program or practicing on your own.
How to take notes (fast)
- Be brief. Capture keywords, not essays: “anxious,” “tight chest,” “calm after walk.”
- Log triggers + date. Example:
“Jul 14 – anxious after unexpected work email.”
“Jul 15 – frustrated in traffic.” - Observe, don’t judge. Write what happened and how it felt. No self-critique.
When you’re ready, expand into journaling
- Set a regular time. Same window daily builds the habit.
- Make it easy. Quiet, comfy space; one notebook or app.
- Write freely. Don’t worry about grammar—capture truth.
- Use prompts. “How do I feel today?” “What helped?” “What am I grateful for?”
Be kind to yourself
Practice with warmth. Re-read weekly to spot patterns, wins, and gentle next steps.
“Writing is a way of talking without being interrupted.” — Jules Renard
Helpful resources
Canva: 2025 Digital Vision Board Planner
https://www.canva.com/design/DAGYL-x-uUw/kY2s7P9n_kd5Wjs3s891kA/edit7P9n_kd5Wjs3s891kA/edit
Download: 21-Day Mindfulness Daily Planner (PDF)
https://21daymindfulness.com/wp-content/uploads/2024/10/21-Day-Daily-Planner.pdf
Edit in Canva: 21-Day Emotional Tracker
https://www.canva.com/design/DAGVxnQYkkU/yAoxb0qg4i6IPjvD2qa7Nw/edit
(Make a copy to your own Canva before editing.)
