Mindfulness practice log
A menu of simple mindfulness practices and a log to track them, with the reminder that a wandering mind is normal and the gentle return is the practice.
Written by Tarun Vermani, Trainee Clinical Psychologist Last reviewed
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Mindfulness practice log
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What mindfulness is
Based on Kabat-Zinn (2003) and Segal, Williams and Teasdale (2013): mindfulness-based stress reduction and mindfulness-based cognitive therapy.
Your mind will wander, and that is not a failure. Noticing it has wandered and bringing it back gently is the practice. It builds with short, regular sessions.
This can bring up strong feelings. You can stop at any point, use a grounding skill, and come back to it later or bring it to your next session.
If you have lived through trauma, eyes-closed or body-focused practices can sometimes feel unsettling. Start with sounds or the five senses, keep your eyes open, and stop if you feel worse.
Choose a practice
A few simple ways to practise. Start with about five minutes.
The wandering mind
The goal is not to empty your mind or stay perfectly focused. It is to notice when you have drifted and return kindly, without telling yourself off. Each return is a repetition of the skill.
Practice log
| # | Date | Practice | Mins | What you noticed | Actions |
|---|---|---|---|---|---|
| 1 |
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When to use the Mindfulness practice log
The Mindfulness practice log is an interactive mindfulness-based cognitive therapy (MBCT) worksheet. Consider this resource when exploring recurring patterns of low mood and how a client notices thoughts and feelings, particularly within relapse prevention work for recurrent depression.
It is designed to be used within therapy rather than as a standalone self-help tool: a therapist introduces it, works through it collaboratively, and helps make sense of what it surfaces. You can preview the full worksheet above, then assign it digitally for clients to complete between sessions on any device or download it as a print-ready PDF.
How it works
Most people work through it in around 10 minutes. It moves through four short steps:
- What mindfulness is: Based on Kabat-Zinn (2003) and Segal, Williams and Teasdale (2013): mindfulness-based stress reduction and mindfulness-based cognitive…
- Choose a practice: A few simple ways to practise. Start with about five minutes.
- The wandering mind: The goal is not to empty your mind or stay perfectly focused. It is to notice when you have drifted and return kindly, without telling…
- Practice log
Completed on the Formulate platform, your client's answers are saved automatically and shared straight back to you, so you can review them before the next session rather than waiting for a paper copy to come back.
The MBCT approach behind it
The Mindfulness practice log draws on mindfulness-based cognitive therapy (MBCT). MBCT draws on mindfulness practice and cognitive therapy, with a focus on relapse prevention for recurrent depression. It invites clients to notice thoughts, feelings and bodily sensations without becoming caught up in them. The emphasis is on recognising familiar patterns as they arise and exploring how to respond, rather than treating every thought as a fact or instruction.
It is intended as one part of a wider course of therapy rather than as advice or a diagnosis. The therapist can help decide how it fits the work and discuss what emerges.
Evidence & sources
This worksheet draws on mindfulness-based cognitive therapy. Key sources include:
- Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144-156. doi:10.1093/clipsy.bpg016
- Segal, Z.V., Williams, J.M.G., & Teasdale, J.D. (2013). Mindfulness-Based Cognitive Therapy for Depression (2nd ed.). New York: Guilford Press.
For use alongside professional support
Formulate provides educational CBT resources for use with a qualified therapist. They are not a substitute for professional assessment, diagnosis, or crisis care.
If you need urgent help now:
- Emergency services: 999 — if you or someone else is in immediate danger
- NHS 111 (NHS 24 in Scotland): 111 — choose the mental health option for urgent help, in England, Scotland and Wales (in Wales, press 2)
- Lifeline: 0808 808 8000 — for urgent help in Northern Ireland, free, day or night
- Samaritans: 116 123 — free, day or night, 365 days a year
- Shout: 85258 — text SHOUT, free, day or night
- SANEline: 0300 304 7000 — 4pm–10pm, every day
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