Appendix B: Morning Mindfulness Worksheets
The following worksheets are designed to support your morning mindfulness journey. Each worksheet addresses a specific aspect of developing and sustaining your practice. Print these pages or create your own versions in a journal to deepen your relationship with morning mindfulness.
Worksheet 1: Morning Mindfulness Assessment
Use this worksheet to evaluate your current morning patterns and identify opportunities for greater mindfulness.
Morning Mindfulness Assessment
Current Morning Patterns
1. What time do you typically wake up? _______________________
2. What is the first thing you do upon waking? _______________________
3. How would you describe your typical morning mood? _______________________
4. On a scale of 1-10, how rushed do your mornings feel? _______________________
5. When do you first check electronic devices? _______________________
Morning Awareness
6. What aspects of your morning do you enjoy? _______________________
7. What aspects of your morning would you like to change? _______________________
8. Where do you notice the most autopilot behavior? _______________________
9. Where do you already experience moments of presence? _______________________
10. What morning activities might benefit from greater mindfulness? _______________________
Morning Aspirations
11. How would you like to feel at the beginning of your day? _______________________
12. What quality would you most like to bring to your mornings? _______________________
13. What small change might have the biggest positive impact? _______________________
14. What support do you need to create more mindful mornings? _______________________
15. What obstacles might arise, and how might you work with them? _______________________
Worksheet 2: Morning Practice Design
This worksheet helps you create a personalized morning mindfulness approach that fits your life and preferences.
Morning Practice Design
Your Core Practices
First Moments Practice: What will you do immediately upon waking?
_______________________
_______________________
Formal Meditation: What type, duration, and when?
_______________________
_______________________
Mindful Activities: Which morning activities will you bring mindfulness to?
_______________________
_______________________
Tiered Practice Approach
Minimum Practice: What you'll do even on your busiest or most challenging days (2-5 minutes)
_______________________
_______________________
Standard Practice: Your regular approach for typical days (10-20 minutes)
_______________________
_______________________
Extended Practice: For when you have more time (20+ minutes)
_______________________
_______________________
Implementation Plan
Environmental Supports: What will help make your practice easier?
_______________________
Cues and Triggers: What will remind you to practice?
_______________________
Potential Obstacles: What might get in the way, and how will you address it?
_______________________
_______________________
Worksheet 3: Morning Mindfulness Tracker
Use this tracker to monitor your practice consistency and notice patterns over time.
Morning Mindfulness Tracker - Month: _______________
Monthly Reflection
Most consistent practice element: _______________________
Greatest challenge: _______________________
Notable patterns: _______________________
Benefits observed: _______________________
Adjustments for next month: _______________________
Worksheet 4: Morning Intention Setting
This worksheet guides you through creating meaningful intentions for your day.
Morning Intention Setting
Daily Intention Practice
Date: _______________
Morning check-in: How do I feel as I begin my day? (body sensations, emotions, thoughts)
_______________________
_______________________
Consider today: What matters most today? What challenges might I face?
_______________________
_______________________
Quality of being: What quality would best serve me and others today? (patience, courage, focus, compassion, etc.)
_______________________
My intention: Create a clear, positive statement of how you intend to meet your day.
Today, I intend to: _______________________
Anchors: What will remind you of your intention throughout the day?
_______________________
Worksheet 5: Morning Resistance Investigation
Use this worksheet when you notice resistance to your morning practice, helping you work with challenges skillfully.
Morning Resistance Investigation
Date: _______________
The resistance I'm experiencing: Describe what's happening (skipping practice, shortened practice, mechanical practice, etc.)
_______________________
_______________________
Physical sensations: What do I notice in my body when resistance arises?
_______________________
Thoughts and beliefs: What thoughts accompany this resistance?
_______________________
_______________________
Emotions: What emotions are present with this resistance?
_______________________
Contributing factors: What circumstances might be influencing this resistance? (sleep, stress, schedule changes, etc.)
_______________________
_______________________
Wisdom in the resistance: Is there something my resistance is trying to tell me?
_______________________
_______________________
Skillful response: How might I work with this resistance wisely?
_______________________
_______________________
Worksheet 6: Quarterly Practice Review
Every three months, use this worksheet to review and refine your morning mindfulness approach.
Quarterly Practice Review
Review Period: _______________ to _______________
Practice Assessment
Consistency: How regular was your practice? (estimate percentage of days practiced)
_______________________
Most consistent element: Which aspects of your practice were most sustainable?
_______________________
Challenge points: Which aspects were difficult to maintain?
_______________________
Benefits and Growth
Noticeable benefits: What positive effects have you observed?
_______________________
_______________________
Growth areas: How has your understanding or capacity grown?
_______________________
_______________________
Looking Forward
Elements to maintain: What's working well that you want to continue?
_______________________
Elements to adjust: What needs refinement or change?
_______________________
Elements to add: What new practices might you explore?
_______________________
Seasonal considerations: How might you adapt your practice for the coming season?
_______________________
Worksheet 7: Morning Mindfulness Manifesto
Create a personal statement of your values and intentions for morning mindfulness practice.
Morning Mindfulness Manifesto
Date Created: _______________
My core values related to how I begin my day:
_______________________
_______________________
_______________________
Why morning mindfulness matters to me personally:
_______________________
_______________________
_______________________
My commitment to myself about morning practice:
_______________________
_______________________
How I will approach challenges and obstacles:
_______________________
_______________________
The quality of awareness I aspire to bring to my mornings:
_______________________
_______________________
My personal morning mindfulness manifesto:
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
Signed: _______________
Using These Worksheets Effectively
To get the most benefit from these worksheets:
- Set aside dedicated time for reflection when completing them
- Be honest with yourself rather than writing what you think you "should" say
- Revisit your completed worksheets periodically to notice changes and patterns
- Focus on what's actually sustainable rather than what sounds impressive
- Consider sharing insights with a friend or practice partner
- Adapt the worksheets to better fit your unique needs and circumstances
Remember that these worksheets are tools to support your practice, not measures of your success. Use them in ways that genuinely serve your journey.
Morning Mindfulness Worksheets
Download these printable worksheets to support your morning mindfulness practice. Each worksheet is designed to help you develop and maintain a consistent and meaningful practice.
Morning Mindfulness Assessment
Evaluate your current morning patterns and identify opportunities for greater mindfulness.
Download PDFMorning Practice Design
Create a personalized morning mindfulness approach that fits your life and preferences.
Download PDFMorning Mindfulness Tracker
Monitor your practice consistency and notice patterns over time.
Download PDFMorning Intention Setting
Guide yourself through creating meaningful intentions for your day.
Download PDFMorning Resistance Investigation
Work with challenges to your practice skillfully and with curiosity.
Download PDFQuarterly Practice Review
Review and refine your morning mindfulness approach every three months.
Download PDFMorning Mindfulness Manifesto
Create a personal statement of your values and intentions for morning practice.
Download PDFDigital Worksheet Alternatives
If you prefer digital tools to paper worksheets, the Positive 4 Daily Mood Journal offers many similar tracking and reflection features.
Try the Positive 4 Daily Mood Journal