The Mindful Mamas Journal is a free beautifully designed, printable self-care and emotional wellbeing workbook for mums, mothers-to-be, and carers. Created by and for parents through the PACT community, this reflective resource supports mental health, emotional resilience, mindfulness and self-compassion through a series of guided exercises, journaling prompts, and calming activities.
Developed in response to the experiences of hundreds of parents during the COVID-19 pandemic, this 7-week wellbeing course encourages women to slow down, check in with themselves, and build sustainable tools for everyday self-care and connection.
Key features of the journal include:
Daily gratitude and journaling pages
Self-esteem building with affirmations and self-love letters
Coping strategies such as breathing techniques, grounding tools and mindfulness colouring
Goal-setting templates with visual tools like “Sprouting Goals” and “Mindful Hands”
Exercises on setting boundaries, managing guilt, and navigating difficult conversations
Emotional check-ins, confidence-boosting reflections, and comfort zone worksheets
Reflective writing activities and creative tasks such as origami and nature walks
Care Map templates to build a personalised support toolkit
A printable certificate to celebrate course completion
Perfect for use by:
New mums and mothers of young children managing stress and overwhelm
Parent support groups, perinatal wellbeing services and peer-led programmes
Doula-led courses, maternal mental health workshops, and community groups
Individuals seeking to build confidence, set healthy boundaries, and reconnect with themselves
This journal is more than just a workbook—it is a nurturing space where mothers and caregivers are reminded that self-care is not selfish, but essential. Whether used independently or as part of a group, the Mindful Mamas Journal offers a powerful combination of reflection, creativity and support for women navigating the demands of parenting and everyday life.
