Checklist
Daily mindfulness practice checklist
A short list of small things you can do across a day. Nobody does all of them, and the list is not a score. Pick two or three that suit you, ignore the rest, and tick what you did. The ticks clear themselves the next day, so every day starts fresh.
Ticks are stored in this browser only, on this device, and are not sent anywhere. They reset at midnight by your device clock. Printing gives you a blank-looking copy only if you press "Clear ticks" first.
Why the list is so short and so small
Habit advice from psychology and public health consistently favours small, specific actions attached to something you already do. "Three breaths before I look at my phone" is easier to repeat than "be more mindful". Each item here is meant to take from under a minute to a few minutes, and none requires special equipment or a quiet room. If you want the longer reasoning, the guide to building a daily mindfulness practice goes through how to start small and stay flexible.
How to use it
Choose two or three items for the week and leave the others blank. Keep the page open on your phone or print it and stick it somewhere you will see it. Tick an item when you have done it, even if it was a short or imperfect version. Do not carry unticked items forward, since the point is to build a pleasant habit, not to clear a to-do list. After a week, swap out anything you did not enjoy. If a practice makes you feel worse, drop it. Some people find body scans or sitting in silence uncomfortable, and that is a reason to choose something else, not to push through.
What this is not
This checklist is a planning aid for a general wellbeing habit. It does not assess how you are doing, diagnose or treat any condition, and it is not a substitute for care. If stress, low mood or anxiety is affecting your sleep, work or relationships, talk to a doctor or licensed mental health professional. If you are in crisis, call your local emergency number or a crisis line for your country (in the US, call or text 988). To understand how stress and mindfulness fit together, read can mindfulness help with stress.
Where this comes from
The items reflect common everyday mindfulness suggestions found in general public health introductions to mindfulness, such as those from the National Center for Complementary and Integrative Health and the UK National Health Service, which describe noticing the present moment through breathing, the senses and routine activities. The "attach it to an existing routine" and "start small" approach follows widely taught habit-building advice. This page was written from that published guidance. It has not been clinically tested, and it is general information, not medical advice. See the disclaimer.