Mondays: you either love them, or hate them. How you spend your Monday has the potential to set the tone for the rest of your week. If you dread the Monday morning start, then you’re not alone. Lots of people dread Mondays, and can’t wait for the day to be over. But what about if there was another way to approach the start of the week with the help of mindful Monday questions?
Mondays can be an opportunity to reset, refresh, and take note of where you’re currently at in life. You have the opportunity to plan your week, focus on your goals, and also reflect on the previous week. In this article, we will be exploring mindful Monday questions that you can use to create the best possible week.
If you don’t know where to start when it comes to making your Mondays a day of reflection, it’s easier than you think. A great way of developing more self awareness is to start a journaling practice.
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Beginning a Journaling Practice
There are many proven benefits to journaling. Some prefer using bullet journals, planners, or even digital journaling. You can choose a method that works for you, and spend a few minutes on a weekly basis writing out your thoughts, feelings, and reflections.
If you don’t know where to start, keeping a word document on your computer, or a journaling note in your phone notes app is a good place to begin. The more you journal, the more your practice will develop.
This is where journal prompts come in handy. Prompts take the pressure off deciding what to journal about, and will allow you to become mindful of your current thoughts and feelings.
You might choose to focus on one or two prompts for the day, or even more if you wish. Choose a number of questions that don’t overwhelm you and really spend some time reflecting on them.
Here are 25 powerful journal prompts to have a mindful Monday, and get your week off to a great start!
25 Mindful Monday Journal Prompts
Mindful Monday questions to reflect on the previous week
Use these journal prompts to take stock of what happened last week, and how you can use these lessons to ensure you have an even better week ahead.
1. What did I achieve last week?
Achievements don’t have to be huge things. It’s also important to celebrate the small wins. Reflect on what you achieved last week and how it made you feel.
You might have more than one thing you achieved, and if you do, that’s great! Equally, if you didn’t manage to achieve much, that’s okay. Think about what you might be able to achieve this week.
2. What surprised me last week?
The way life unfolds can be unexpected at times, and things can happen which completely take us by surprise. Did anything like this happen last week? How did you handle it?
Equally, you might have surprised yourself by how you reacted to something, or how well you approached something. How and why did this surprise you?
3. What didn’t go as planned last week?
No matter how hard we try, we can’t control every single aspect of our lives. This is why learning to let go, surrender, and go with the flow are so important.
Reflect on what didn’t go to plan, and how this made you feel. It might have been something negative, or equally, it could have been something positive.
4. What am I carrying forward from last week into this week?
Things might happen that take a long time to fully process. You might notice that you’re still holding onto emotions, or even certain thought patterns.
It’s a great idea to become mindful of what you’re holding onto, and how it might still continue to affect you in the coming days. Is it helpful to carry this forward, or does it need to be left in the past?
5. What was the biggest lesson from last week?
Life is always teaching us lessons, in both expected and unexpected ways. It’s helpful to reflect on what you learned in the previous week, and how you can use this lesson moving forward.
Is this lesson a recurring one, or is it something new that life is trying to teach you?
Mindful Monday questions to focus on the week ahead
You have seven days stretching ahead of you, so don’t underestimate just how much you can achieve in this timeframe. If you’re ready to set some new goals, work on new habits, or simply get organized, these are the prompts for you!
6. What is my main theme/focus for this week?
Getting clear on what you’d like to focus on is a great way to stop overwhelm and confusion. Choosing one theme or focus for the week means you will be able to make good progress without experiencing burnout.
A theme is a great idea if you’d like to keep it more general. Popular choices for a theme include gratitude, self love, and health.
7. What engagements/plans do I need to remember?
Life can be so busy sometimes, it can be difficult to keep track of everything. It’s a great idea to spend some time on a Monday taking note of all the important events you have coming up in the week ahead.
It also gives you time to get prepared for these events if you need to. You’ll feel less rushed, and much more organized, which is always a great thing!
8. How do I want to feel at the end of the week?
If you don’t want to set a goal for the week, you can instead choose to focus on a feeling. It’s a good way to get in touch with your emotions, and focus on the things that help you feel better.
You might choose to cultivate feelings of calm this week, or maybe you’ll focus on feelings of determination. Decide what works best for you, then prioritize it on a daily basis.
9. What 1-3 goals do I want to achieve in the next seven days?
You can focus on goals over a long period of time, but you can also focus on smaller goals on a weekly basis. Deciding these goals on a Monday is an excellent way to get focused.
Not too sure what areas of life to set goals in? This article here covers everything you need to know.
10. What habit can I improve on by the end of the week?
Monday is an excellent day to take note of your habits, and choose one that you’d like to develop or enhance.
Looking to develop some better habits? Why not try meditation, daily movement, reading before bed, or drinking more water.
Mindful Monday questions for personal care
The way we look after ourselves has never been more important. Self care has become very popular in recent years, and I believe this is only a good thing.
The better we take care of ourselves and our personal needs, the more we have to offer in other areas of life. You don’t need to spend hours a day prioritizing self care. Just an extra 5-10 minutes a day can have a big impact.
11. Did I drink enough water today?
Never underestimate the power of hydration. Numerous studies show drinking lots of water is vital to health. It’s a good idea to check in with how much water you drink on a daily basis.
12. Did I nourish my body with the right foods today?
Unhealthy foods can leave us feeling tired, groggy, and not performing at our best. Fuelling yourself with delicious and healthy food is a great way to take care of yourself.
There are so many ways to nourish the body, so reflect on what foods agree with you. Even a few small changes to your diet can have a big impact.
13. Can I make time for physical movement today?
Exercise comes in many forms, and it’s all about finding the right type for you. Gentle yoga might be your preference, or maybe you enjoy boxing classes. Have fun experimenting with different activities.
Don’t have much time or money to dedicate to physical movement? A simple 20 minute walk in your local area is a great way to move your body, and also spend time outdoors.
14. How can I prepare myself for a good night’s sleep tonight?
A surge in scientific research over the past few years has shown that sleep is more important to our health than previously thought. Developing a good sleep routine is an excellent way to improve your sleep quality.
If you struggle with sleep, consider using these effective sleep affirmations to make your bedtime more peaceful.
15. How can I make time for self-care today?
Lots of us lead busy lives where it feels like we barely have a minute to slow down. I believe that no matter how busy we are, it’s always possible to find a few moments to prioritize self care.
Reflect on the ways in which you do or don’t make time for self-care, and how you can improve this in the coming week.
Mindful Monday questions for personal and professional development
Focusing on your personal and professional development is essential to success. The following journal prompts encourage you to reflect on different aspects of your life. Monday is the perfect day to reflect on these key areas for a productive week.
16. What are 3-5 things I am grateful for right now?
Gratitude has the power to completely transform your day, and even your week. Writing down a few things you’re grateful for on a Monday will give you the boost you need.
You might also consider creating your own gratitude affirmations to use over the next seven days. When you begin a gratitude practice, you realize just how fortunate you are!
17. How can I be more positive?
Positivity isn’t about pretending you don’t have any problems, and sweeping your feelings under a rug. To me, positivity means choosing to see good in your circumstances, and taking the time to view them with a little perspective.
Journal the events or circumstances in your life that would benefit from taking a more positive viewpoint.
18. What am I currently contributing to my work?
We spend so many hours of the week at work, so it’s a good idea to reflect on your professional life on a Monday. Take stock of your current projects and the progress you’re making.
How do you feel about your contributions, and are there any changes you need to make?
19. Do I feel fulfilled on a daily basis?
When was the last time you actually paused and reflected on your levels of fulfillment? Part of your mindful Monday practice can involve journaling about your current levels of satisfaction in your life.
If you don’t feel as fulfilled as you’d like, consider the changes you can make to improve this.
20. How connected am I to my dreams?
Dreaming big is so important. You deserve to follow your dreams and have big ambitions. Never apologize for wanting to create a better life for yourself.
Use this vision journaling method to get excited about what the future might hold for you.
Mindful Monday questions for relationships
What would life be without the support and guidance of our loved ones? Relationships, whether intimate, personal, or professional, are the glue that holds life together. Use these journal prompts to explore your current relationships.
21. Have I made enough effort with my loved ones today?
We can all be guilty of taking our loved ones for granted. Use this journal prompt to think about how you can make more effort with the special people in your life.
Consider writing an affirmation letter to your loved one to let them know how special they are to you. Here are examples of affirmation letters for your husband, wife, daughter, and friend.
22. How can I make more time for special people in my life?
Quality time with loved ones is important. It’s natural for time spent together to ebb and flow with the demands of life, but consider if there is anything you can do to increase quality time.
23. When was the last time I complimented or praised a friend/colleague?
Compliments and praise make everyone feel good. It’s probably more natural to criticize or complain about someone than it is to offer compliments, so let’s work on changing that.
Consider writing a list of compliments or praise about your friends or colleagues, and set yourself a goal of offering one per day for the next week. See how it improves your relationships.
24. Do I have any conflicts I need to resolve?
Nobody enjoys conflict, and it makes all parties involved feel uncomfortable. Carrying conflict with you during the week can lead to an increase of unpleasant emotions, so it’s a good idea to deal with it if you can.
Think about conversations you’ve been avoiding. Does it feel possible for you to open up dialogue this week? What would the benefits be of doing this?
25. Who could I call or text today?
A call or text takes no time at all, but they can have a big impact. You can brighten someone’s day with an unexpected text or call.
Consider setting a goal of calling or texting one person today to let them know you are thinking of them.
Final Thoughts on Developing a Mindful Journaling Practice
You won’t regret spending some time every week reflecting on the above journal prompts. As always, start small, and don’t overwhelm yourself. Just answering one or two prompts every Monday morning could have a beneficial impact on the rest of your week.
Looking to create a helpful Monday morning routine? You might enjoy using these Monday affirmations to enhance your journaling experience. Choose to seize the day and have your most productive week yet!