Mindfulness Questionnaire: A Simple Tool to Check In With Yourself

Mindfulness isn’t about having a perfectly calm mind—it’s about paying attention to the present moment with curiosity, without judgment. But how do you know if you’re truly practicing mindfulness in your daily life? That’s where a mindfulness questionnaire comes in.

This short set of questions can help you pause, reflect, and notice where you are right now. It’s not a test with right or wrong answers—it’s simply a tool for awareness.

Mindfulness Questionnaire

1. When I wake up in the morning, do I check in with my body and breath before reaching for my phone?

2. Do I eat at least one meal a day without distractions, paying attention to the taste and texture of my food?

3. How often do I pause during the day just to notice how I’m feeling physically and emotionally?

4. Do I catch myself replaying the past or worrying about the future more than living in the present?

5. When I listen to others, am I truly listening—or already planning what I’ll say next?

6. Do I take time each day, even just a few minutes, for intentional stillness (breathing, meditation, or silence)?

7. How do I respond to stress—by pausing to notice, or by reacting automatically?

8. Do I give myself moments of gratitude for small, everyday things?

9. Am I aware of how much time I spend on screens, and does that align with what I really want?

10. At the end of the day, do I reflect on moments I was present—or moments I drifted on autopilot?

How to Use This Questionnaire

• Journal your answers: Write them down to spot patterns over time.

• Check in weekly: Notice where you’re growing and where you’re getting stuck.

• Use it as a reset button: If life feels overwhelming, go back to these questions.

Mindfulness isn’t a destination. It’s a practice, a choice you make again and again in each moment. Let this mindfulness questionnaire be your gentle reminder to come back to yourself.