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Notice your thoughts

Notice your thoughts
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Practice noticing your thoughts by sitting quietly, breathing, naming each thought, and recording them as words or drawings in a short daily journal.

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Step-by-step guide to notice your thoughts

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Understanding Thoughts - Elementary School | Child Mind Institute

What you need
Colouring materials like crayons markers or colored pencils, pen or pencil, small notebook or journal, timer or watch

Step 1

Find a quiet comfy spot to sit.

Step 2

Get your journal and a pen or pencil.

Step 3

Sit comfortably with your back straight and relax your shoulders.

Step 4

Write today's date at the top of a fresh page in your journal.

Step 5

Set a timer for 3 minutes on a clock or watch.

Step 6

Close your eyes or soften your gaze.

Step 7

Take three slow deep breaths in and out.

Step 8

Notice the first thought that appears in your mind.

Step 9

Give that thought a short name in your head like "home" "game" or "worry".

Step 10

Open your eyes.

Step 11

Write that one-word name or draw a small picture of the thought in your journal.

Step 12

Repeat noticing each new thought and recording a one-word name or quick drawing until the timer rings.

Step 13

When the timer rings take one calm breath.

Step 14

Choose one word or drawing on your page that surprised you.

Step 15

Share your finished pages on DIY.org.

Final steps

You're almost there! Complete all the steps, bring your creation to life, post it, and conquer the challenge!

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Help!?

What can we use instead of a journal, pen, or a clock/timer if we don't have them?

Use any notebook, loose paper, or a sketchpad with a pencil, crayon, or marker instead of a journal and pen, and use a phone timer, kitchen timer, or watch in place of a clock for the 3-minute timer.

I'm getting distracted and can't notice new thoughts during the 3 minutes—what should I try?

Follow the step to take three slow deep breaths and close your eyes or soften your gaze to settle attention, and if you still get distracted try shortening the timer to 1–2 minutes and focus on naming or drawing the first thought that appears.

How can we adapt this activity for younger children or older kids?

For younger children, make it 1–2 minutes and have them draw the thought with crayons instead of writing a word, while older kids can extend to 5–10 minutes, write the date, and add a short sentence about the chosen surprising word or drawing.

How can we personalize or extend the activity after finishing the page?

After choosing the word or drawing that surprised you, decorate or color that page, write a sentence about why it surprised you, keep the dated pages to compare over time, or photograph and share your finished pages on DIY.org as suggested.

Watch videos on how to notice your thoughts

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Mindfulness for Kids - Learning about our thoughts

3 Videos

Facts about mindfulness for kids

✍️ Writing or drawing thoughts in a daily journal helps clear your head and spot patterns over time.

⏱️ Short checkpoints—like a 2-minute 'notice your thoughts' check—can reset your mood during the day.

🗣️ Naming a feeling or thought out loud—like "I'm worried"—actually makes it feel less intense.

🧠 Regular mindfulness practice can change the brain—areas for attention and emotional control grow stronger.

🧘‍♀️ Even 5–10 minutes of mindful breathing a day can help kids feel calmer and focus better.

How do I guide my child to practice noticing their thoughts?

Start by sitting with your child in a quiet spot for 2–5 minutes. Guide them to take slow, gentle breaths and notice any thoughts that come up. Encourage them to name each thought simply (for example “worry,” “fun,” or “hungry”) without judging it. After the sit, have them record the thought as a single word or quick drawing in a short daily journal. Finish with a positive comment and a deep breath to close the practice.

What materials do I need for the 'notice your thoughts' journaling activity?

You only need a small notebook or daily journal, a few pens or crayons, and a comfortable seat or cushion. A timer set for 2–10 minutes helps keep sessions consistent, and a quiet, low-distraction spot makes noticing easier. Optional extras include a simple feelings chart, sticker rewards, or prompt cards with basic emotion labels. No special materials are required—consistency and a calm routine matter most.

What ages is the 'notice your thoughts' activity suitable for?

This activity can be adapted for many ages. For preschoolers (3–5), use very short sits (1–3 minutes) with adult labeling and drawing. Elementary-age children (6–10) can try 3–7 minutes and use simple words or pictures. Preteens and teens can do 5–10 minutes, write brief reflections, or keep a longer journal. Always tailor language, prompts, and session length to each child’s attention span and comfort level.

What are the benefits of practicing noticing thoughts with a daily journal?

Noticing thoughts helps children build emotional awareness, increase self-regulation, and learn that thoughts are temporary. Daily journaling strengthens vocabulary for feelings and creates a private habit of reflection. Over time kids often become less reactive to upsetting thoughts, better at calming themselves, and more able to communicate emotions. This gentle practice also supports focus, reduces anxiety triggers, and lays groundwork for lifelong mindfulness skills.
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Notice your thoughts. Activities for Kids.