Morning Pages with a Mindful Twist: A New Way To Start Your Day
There’s something special about early mornings—the world is still quiet, the coffee is fresh, and the day is full of possibilities. But let’s be honest: most of us spend those first precious moments scrolling through our phones, checking emails, or mentally replaying yesterday’s to-do list.
What if there were a better way to start the day? A practice that clears mental clutter, sparks creativity, and brings a sense of peace before the chaos begins?
Enter morning pages—a free-flow writing practice popularised by Julia Cameron in The Artist’s Way. But today, we’re adding a mindful twist to this morning ritual, blending morning pages with mindful journaling to create a practice that’s both grounding and inspiring.
Ready to transform your mornings? Let’s dive in.
What Are Morning Pages?
If you’re new to the concept, morning pages are a form of freewriting done first thing in the morning. Julia Cameron describes them as three handwritten pages of stream-of-consciousness writing—no editing, no structure, just raw, unfiltered thoughts spilling onto the page.
The idea? Clear mental clutter, unlock creativity, and quiet your inner critic. Morning pages aren’t about writing something good—they’re about writing anything. Complaints, ideas, random thoughts, grocery lists—it all goes on the page.
But what if we approached this practice with mindfulness?
The Mindful Twist: Bringing Presence to Your Pages
Mindfulness is all about being present in the moment, aware of your thoughts without judgment. While traditional morning pages are a brain dump, mindful journaling invites us to be intentional with our words.
Rather than letting our minds spiral into a to-do list tornado, we can use morning pages as a way to ground ourselves, reflect, and set a positive tone for the day.
So how do we bring mindful journaling into our morning pages?
Here’s a step-by-step guide to making this practice both expressive and intentional.
Step 1: Set the Scene for Mindful Writing
Creating a peaceful environment helps signal to your brain that this is a time for reflection.
• Make it a ritual – Light a candle, sip tea, or take a few deep breaths before you begin.
• Choose a quiet spot – A cozy corner, your kitchen table, or even your bed.
• Gather your tools – A notebook and pen (because handwriting is more meditative than typing).
By starting with intention, you’re setting the tone for a mindful journaling practice.
Step 2: Begin with a Moment of Awareness
Before you start writing, take one minute to check in with yourself. Close your eyes, take a deep breath, and ask:
• How do I feel this morning?
• What’s on my mind?
• What energy do I want to bring into today?
This brief pause helps you transition from autopilot mode into a mindful space.
Step 3: Write Freely, but with Awareness
Morning pages typically follow a stream-of-consciousness style, and that still applies here. But with a mindful twist, you’re not just dumping thoughts—you’re also noticing them.
As you write, try to stay present with your words:
• If your thoughts start spiraling into stress, gently guide them back to the page.
• If you notice negative self-talk, pause and reframe it with kindness.
• If your mind goes blank, take a breath and write about the present moment.
There’s no need to force positivity—just practice awareness.
Step 4: Add a Mindful Journaling Prompt (Optional)
If blank pages overwhelm you, try starting with a prompt to bring focus to your writing. Here are a few mindful journaling prompts to incorporate into your morning pages:
• “What’s one thing I’m grateful for today?”
• “What do I need most from myself right now?”
• “How can I show up for today with presence and intention?”
• “What emotions am I carrying this morning, and how can I hold space for them?”
These questions help shift your mindset from reactive to reflective.
Step 5: Close with Intention
Instead of slamming your journal shut and rushing into your day, take a moment to close your practice mindfully.
• Re-read a sentence or two that stood out.
• Set a small intention based on what you wrote.
• Take a deep breath and visualise the kind of day you want to create.
This simple closing ritual helps carry the benefits of morning pages into the rest of your day.
Why This Practice Works
Blending morning pages with mindful journaling has some powerful benefits:
✅ Clears Mental Clutter – Gets thoughts out of your head and onto paper.
✅ Increases Self-Awareness – Helps you notice patterns in your thoughts and emotions.
✅ Reduces Stress – Writing things down brings clarity and emotional release.
✅ Boosts Creativity – Frees your mind from distractions, making space for ideas.
✅ Cultivates Gratitude & Intention – Helps you start the day on a mindful note.
Unlike traditional morning pages, which can sometimes turn into an unfiltered rant, this approach keeps the benefits of freewriting while adding presence and intention.
Overcoming Common Roadblocks
Of course, even the best habits come with challenges. Here’s how to navigate a few common ones:
“I don’t have time in the morning.”
Even five minutes of mindful journaling can make a difference. Start small—write one page instead of three.
“I don’t know what to write.”
Begin with a simple check-in: How am I feeling right now? Once you start, the words will flow.
“My inner critic won’t shut up.”
Remind yourself that there’s no “wrong” way to do morning pages. Let go of perfection and just write.
“I forget to do it.”
Pair it with an existing habit—after making coffee, before checking your phone, or right after waking up.
Final Thoughts: A New Way to Start Your Day
Morning pages have been a beloved practice for decades, but adding a mindful twist makes them even more powerful. Instead of just clearing mental clutter, this approach turns your morning journaling into a moment of presence, reflection, and self-care.
So tomorrow morning, before reaching for your phone or diving into the day’s chaos, grab a notebook and take a few mindful moments with your thoughts.
Who knows? You might just find that the best way to start your day is already within you—waiting to be written down.
Extra Links
https://theslowlivingjournal.com/morning-pages
https://www.eyemindspirit.com/blogs/spirituality-science/how-to-practice-morning-pages-journaling
