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Getting Started with the Mindful Me Journal

The ‘Mindful Me’ journal is a daily journal for children aged 6-12, based on Positive Psychology research evidence suggesting that journaling is strongly linked with greater happiness, better mental health, and overall well-being.

Through daily gratitude, emotional reflection, self-love practices, thought provoking questioning and many exciting challenges, the ‘Mindful Me’ journal will help children to become more mindful individuals. They will feel connected to themselves on a deeper level, which will empower them to develop their own emotional intelligence, relish good experiences, deal with adversity, and build strong relationships with themselves and as a result, others.

The Mindful Me journal has been created based on scientific research and evidence suggesting that daily journaling supports children’s overall mental health, physical and emotional well-being. The journal is designed to boost these benefits for children by creating a simple 5-10 minute daily routine, which helps children develop positive life habits, such as introspection. Furthermore, using this journal is an excellent way to encourage children to reveal their thoughts and speak about the joys and problems they encounter every day, some of which they may have not opened up about if they were not promoted. The journal therefore not only creates a safe space for children to feel comfortable discussing their feelings and innermost thoughts.

Meet Henry, the Mindful Champ Chimp

Your child will love the Mindful Champ character, Henry the Chimp, who will take children through the book and teach valuable lessons about self-love, confidence, mindfulness, goal setting, and much more!

Introducing these types of concepts to children from an early age is fundamental in developing to their well-being because this will act as the blueprint for self-love, resilience, confidence, and all rounded mindfulness that will carry them into their adult years.

What our journal covers:

  1. Inspiring Quotes – Inspirational words of wise people can remind children of what they already know but also spark something new for them to think about.
  2. Gratitude Lists – Helping children to appreciate the good in their lives has a range of benefits for their physical, mental, social, and emotional well-being.
  3. Emoji of the Day – Emotional reflection using emoji of the day allows children to understand their feelings better and become more emotionally attuned.
  4. Achievement Tick Lists – Acknowledging small achievements provides a sense of victory and pushes children to keep improving by helping them think of new goals to achieve.
  5. Growth Mindset Statements – Changing children’s language helps them develop a healthy mindset that thrives on challenge, and sees failures not as unintelligence, but as a springboard for growth.
  6. Reflective Questions – Probing questions can support children to reflect on experiences they have had, how it made them feel and what they learnt from them.
  7. Affirmations – Conditioning thoughts using affirmations is a powerful tool to help children take charge of their thinking, which will ultimately change their life.
  8. Gratitude and Self Love Challenges – Fun weekend challenges allow children to unleash their creativity and dive deeper into practicing gratitude and self-love.

Before starting the journal, SET the INTENTION

Intention setting is a great way to really focus on the final result and the steps you need to take to get there! By setting clear intentions of what you want your child to gain from doing this, will help you support them on their journaling journey.

Examples of intentions:

  1. Giving your child a safe space to reflect, introspect and express their thoughts and feelings.
  2. Connect on a deeper emotional level with your child and really understand their desires and emotional needs.
  3. Helping your child to develop a positive habit
  4. Encouraging your children to feel comfortable when discussing their feelings

A great way to support children on their journal journey is to model daily journaling. It’s not always easy for children to start a new habit however, when they see you doing it (and even doing it with them), it will help them to get into understand the process and embed it into their daily routines.

Helping your child start their journal journey

  • Making using the journal fun! Be enthusiastic about starting the Mindful Me Journal as this will most likely get your children excited too!
  • Explain the benefits of journaling so children understand why they are doing it and how it will help them.
  • Explain that the journal belongs to them and it is theirs to write in, decorate and express themselves as creatively as they wish!
  • Use the ‘Mindful Reward Tree’ in the journal to encourage habit tracking through small meaningful rewards that children can look forward to
  • Use colourful pens, pencils, crayons, and felt tips so children can personalise the journalise as they wish!
  • Set a time in the day for your child to journal, e.g. an hour before bedtime, so they can get used to the routine of it and look forward to it!
  • Remember that forming a new habit for children (and even adults) can be quite challenging so set realistic expectations. If they miss a day, it’s fine! They can just pick it up the following day!
  • Adapt the activities to suit the needs of your child and if some days your child is too tired to write, you can act as scribe for them. There is no hard and fast rule on how to use the journal!

Good-luck and enjoy this journey as you get more connected with your children!

P.S. Don’t forget to get involved by tagging and hash tagging ‘MINDFULCHAMPS’ to share your child’s Mindful Me journal journey on social media!

Lots of love,

Nima x


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