Mindfulness worksheet: a free printable for a short everyday practice

Does a mindfulness worksheet help?

Honestly, we don't know of a trial of this worksheet, and a worksheet isn't a mindfulness course. The exercises are our own short, everyday versions of the practices the NHS describes: noticing ordinary activities, returning attention to the breath when the mind wanders, treating thoughts as passing mental events and naming them.

The evidence for mindfulness programmes is mixed. In the 2014 review by Goyal and colleagues in JAMA Internal Medicine (47 randomised trials with active control groups, 3,515 adults in diverse clinical populations, searches to November 2012), mindfulness programmes had moderate evidence of improving anxiety, depression and pain. For stress and distress, and mental health quality of life, the evidence was low. For positive mood, attention, substance use, eating habits, sleep and weight, the authors found low-grade evidence of no effect or insufficient evidence. They also found no evidence that meditation programmes were better than any active treatment. Their conclusion was that meditation programmes can give small to moderate reductions in several negative aspects of psychological stress.

On the downside, the 2020 review by Farias and colleagues looked at adverse events in meditation: 83 studies, 6,703 adults. 55 of the studies reported at least one adverse event, Across all the studies, about 8.3% of participants had an adverse effect. In experimental studies it was 3.7%; in studies that just observed people it was 33.2%, so the figure varies a lot with how the study was done. Anxiety, depression and cognitive changes were the most frequently reported. The authors say such events are not uncommon and may occur in people with no prior mental health history. That's why this worksheet puts stop-any-time reminders at the start and in the breath practice.

If you want a longer guided practice, try the body scan script. For a quick way to come back to the room, the 5-4-3-2-1 grounding worksheet is shorter. For a week-by-week habit, see the gratitude journal prompts.

These are educational self-reflection tools, not therapy. See our editorial standards.

If you want to go deeper

• NHS. Mindfulness (nhs.uk).
• Goyal, M., Singh, S., Sibinga, E. M. S., et al. (2014). Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357-368.
• Farias, M., Maraldi, E., Wallenkampf, K. C. & Lucchetti, G. (2020). Adverse events in meditation practices and meditation-based therapies: a systematic review. Acta Psychiatrica Scandinavica, 142(5), 374-393.

Your questions, answered

What is mindfulness?

The NHS describes mindfulness as paying attention to what is going on inside and outside yourself, moment by moment. That includes noticing sensations in your body and your thoughts and feelings as they happen. You can practise it in ordinary moments such as eating or walking, or sit quietly and return your attention to your breath.

How do I practise mindfulness every day?

Pick one ordinary activity and give it your attention for a few minutes: the sensations, sounds and smells of making tea, a walk or a shower. When your mind wanders, notice and bring it back. The NHS suggests choosing a regular routine to focus on. This worksheet gives you a week of tiny practices to try.

Does mindfulness work?

It depends what you mean by work. A 2014 review of 47 randomised trials with active control groups, 3,515 adults in diverse clinical populations (searches to November 2012), found moderate evidence that mindfulness programmes improved anxiety, depression and pain, low evidence for stress and quality of life, and low-grade evidence of no effect, or not enough evidence, for positive mood, attention, sleep, eating habits, substance use and weight. It found no evidence that meditation programmes were better than any active treatment. Those were programmes tested in trials, not a worksheet.

Can mindfulness make anxiety or low mood worse?

For some people, yes. The NHS says mindfulness is not right for everyone and that some people find it can make them feel worse. In a 2020 review of 83 studies, 55 reported at least one adverse event, and anxiety and depression were among the most reported. If it makes you feel worse, stop, and speak to your GP if the distress doesn't pass.

Is mindfulness a replacement for therapy?

No. This is an educational self-reflection tool, not therapy or medical advice. The NHS says NICE recommends mindfulness-based therapies for less severe depression, but those are therapies, not a worksheet. If you're struggling, speak to your GP. In a crisis, call Samaritans on 116 123 (UK and Ireland), call or text 988 (US), or find a helpline at findahelpline.com.

Is this mindfulness worksheet free?

Yes. Use Download PDF for a print-ready copy, or Print straight from the page. There is no payment and no email needed. You can also fill it in on screen, and your answers save in your browser.

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