Posted on Leave a comment

50 ‘Healthy at Home’ Journaling Prompts

  1. What does it mean to you to be healthy?
  2. What has been your biggest health struggles while being at home?
  3. How has your mental health been?
  4. What has been giving you anxiety?
  5. What are your biggest fears during quarantine?
  6. How has your physical health changed?
  7. What weight trends have you noticed recently?
  8. How has your diet changed since spending more time at home?
  9. What is causing you the most worries?
  10. How has your exercise routine changed?
  11. Are there any home workouts you have tried?
  12. Pick at least 3 new at-home workouts you can try in the next week.
  13. Pick an exercise you can do with others you live with.
  14. What do you think is the most important aspect of nutrition?
  15. What are some healthier food items you can add while at home?
  16. To improve your nutrition, try adding some structure to your day, then journal about
    your experience.
  17. How have your cravings changed since you have been home?
  18. Do you feel you are a boredom eater?
  19. Have you noticed any emotional eating tendencies?
  20. Go outside to walk and get fresh air, then journal how you feel afterwards.
  21. What is a way you can embrace and take advantage of being at home?
  22. What are the main sources of your stress lately?
  23. What are some stress relieving activities you have tried?
  24. What hobbies have been keeping you busy?
  25. How are you dealing with your kids’ health and wellness while being at home more
  26. In what ways are your kids getting exercise?
  27. How are you focusing on proper nutrition for your kids?
  28. Try creating a new daily routine that encourages healthy habits.
  29. What are 5 things you miss from before you were quarantined?
  30. What are 5 things you look forward to when things get back to normal?
  31. Name 5 people you can’t wait to spend more time with.
  32. What are 5 things you can be grateful for right now?
  33. Make a list of healthy snacks you can add to your diet.
  34. How have you been socializing lately?
  35. List some ways you can reach out to people more.
  36. What is something you have always wanted to try?
  37. If your productivity is suffering, what are some reasons you think that is?
  38. Give yourself a break – what are some things you believe you have done right?
  39. List self-care activities you have participated it while being at home.
  40. List some NEW self-care activities for your shelter-in-place time?
  41. What is a creative activity you can try while being at home.
  42. List the main things that have been on your mind lately.
  43. When you think of how you spend your time when you are bored, what comes to
    mind first?
  44. When the shelter in place orders are lifted, what is a way you can get out more?
  45. How has quarantine changed your mindset?
  46. What do you think you took for granted before quarantine?
  47. Have you read any books while in isolation?
  48. How do you think life will be different moving forward.
  49. What are some changes you have made that have improved your health so far?
  50. List 10 ways you can be physically and mentally healthier while at home.
Posted on Leave a comment

Journaling your Way to Massive Action Success

Journaling is not just for 12 year old girls! Journaling can be a powerful weapon in your get-it-done arsenal, and it’s easy to do. You can and should put all kinds of things in a goal journal, not just your thoughts and feelings on a given day.

Journaling is just one way of tracking your actions and successes, and yes, even your setbacks and failures. It also keeps your goal right in front of your face so you keep on top of taking action steps each and every day. It keeps all your ideas and revelations in one place so you can go back and review whenever you want. For example, if you are having trouble getting motivated one day because you feel like you’ve been working hard, but making little progress, going back into your goal journal is a wonderful way to help you see that all of those little actions really are paying off in a big way. So what should you keep in your goal journal? Start with these ideas and add to them as you see fit.

  1. Detailed goal--Write down your exact goal in as much detail as possible. Describe it in a way that makes you feel excited about what your life will be like when you achieve your objective.
  2. Your Why--Your Why is the big reason why you want to reach the goal you have defined for yourself. It’s the reason you are willing to take the massive action steps needed to change your life for the better.
  3. Massive action plans and schedule–When you make the plan for how you will go about reaching your goal, write it here. Writing it down is important so that you can track your efforts so you can see what actions are creating the most results.
  4. Braindumps--A brain dump is just a list of actions that you need to take in no particular order. Sometimes all the tasks you need to take build up in your head, making you confused about where you should start and what you should do next.
  5. Prioritize--After you do a brain dump, organize the tasks into a priority list and add them to your daily and weekly to-do lists.
  6. Daily to-do list–Write out your to-do lists here so they are always handy.
  7. Aha’s–As you make massive action, you will have inspiration or aha moments when something becomes clear. Capture those ideas here so that you can refer to them later when you are ready to put them into action.
  8. Journal entries–Yes, you should actually journal. Sometimes there’s nothing better than stream of consciousness writing to help you solve a problem or get your worries off your chest. It’s a therapeutic and inspirational way to work.
Posted on Leave a comment

Laying the Groundwork for Self – Expression

Being able to adequately express yourself isn’t something that comes naturally to some, or even most of us. But it’s important for you to be able to express yourself and express your wants, needs, and desires, as well as express things you don’t like. Being able to express yourself is necessary to live an authentic, fulfilling, and healthy life, and to help you create the life of your dreams!

There are three main steps involved in learning to express yourself. These steps may not feel natural at first because they are new, but stick with it! You’ll soon find yourself better able to express yourself to those around you with confidence.

  1. Learn to listen to yourself, your emotions, and your intuition. Too often, early in life, we are taught (directly or indirectly) to hide our emotions, and put on a smiling face even when we don’t feel like it. It’s time to unlearn all of that. So, the first step is to begin to really feel the emotions that are inside you. Your first instinct may be to mentally run away from those feelings but try not to do that. Feel each emotion, no matter what it is, without any self-judgment. Your emotions are simply what they are, and there aren’t any wrong emotions, only wrong ways that we’ve learned to react to them. So, quiet yourself and allow yourself to feel because you can’t express yourself if you don’t know what you’re feeling.
  2. Acknowledge whatever you are feeling. Honor those feelings, again with no judgment. By self-validating your feelings, you learn to seek answers from within yourself, rather than always looking outside yourself for solutions. In reality, all we need we already have inside of us. Acknowledging your feelings might seem very frightening at first because you feel vulnerable. That’s okay. That feeling of vulnerability will go away once your mind realizes there isn’t really any need for fear.
  3. Tune in to how your body reacts to the emotions you are now experiencing. Body awareness is very important in learning to express yourself, as it is one of the best ways to gauge your comfort level. If you tense up in response to an emotion, show your body and brain that everything is going to be okay by doing some deep breathing. Close your eyes, acknowledge the feeling, and then let it go. If a part of your body tenses up, consciously relax it. Use your new awareness to find what works for you in terms of expressing yourself, both emotionally and physically.
Posted on 7 Comments

How Journaling Can Change your Life for the Better

You may not have journaled since you were a kid. Or maybe you’ve never tried it and don’t see the point. But, the action of putting pen to paper is an extraordinarily beneficial way to improve your life. Journaling is an effortless way to change your life when nothing is going right.

Discover what’s important

When you free write, you end up writing about the things that are most important to you. They may be things that you don’t even think of as that important but looking back over your writings later will give you a strong inclination of what you find the most rewarding in your life. For example, if you find yourself coming back to the idea of starting your own business over and over again, it’s obvious that it’s a dream that’s important to you. When your life is in chaos, you have less to lose, and you might decide to go for it and see what happens.

Track successes

We get used to living in a routine and frequently overlook the small actions we make that add up to beneficial changes in our lives over time. Journaling helps us see all the successes we’ve had, even when life isn’t going the way we want it to. Using a journal as a form of tracking our successes can bring us a great deal of comfort when times are tough.

Let go of old emotional blocks

We can share our deepest fears and worries in a journal. When we feel down, we often need a sounding board more than we need advice, and journaling gives us that. We can let out and then let go of past hurts and failures, our needs and wants, without having to tell anyone about them but ourselves. Writing is cathartic and can help us release old emotions and beliefs that are no longer serving us.

Find the answers

People who journal often report that they find the answers to problems within themselves by using journaling to tap into their unconscious. Each of us has the answers to every problem already inside of us and journaling is a way to access those answers in a positive way. It’s amazing how allowing ourselves to be honest and open to our struggles ends up making the answer we’ve been seeking so obvious – it’s all there in black and white.

Encourages creativity

Many people who journal find themselves writing poetry or drawing to express themselves. A journal is a safe place to be creative. There’s no judgment from others, just an open invitation to express ourselves in whatever way comes up. Allowing this creativity to spring forth is another way that our problems get solved because we allow our minds to be in a different, creative space that is open to all possibilities.

Posted on Leave a comment

How to Use Writing to Achieve Emotional Balance

You are well aware of the power of your emotions. You probably also understand how sometimes they can seem out of control and unmanageable. If you’d like to achieve emotional balance, greater control over your emotions and better health the following information will prove invaluable.

There are certain skills to managing emotions. These include:

Definition: defining the emotion in your own terms and from your own understanding.

Distance: it is important to gain some distance from your emotions. This will help you gain clearer understanding of your feelings and how they are impacting you. When you are in the middle of the situation dealing with the emotions in the here and now everything will seem muddled and you will struggle to see what is happening as well as the bigger picture.

Release: by understanding and recognising the emotion as well as achieving distance you will be able to begin releasing the negativity surrounding it.

Focus: through focus on the emotions and the attendant triggers, feelings and behaviors you can gain clarity and create change.

Regrouping: by following through the previous skills you will be able to regroup your thoughts, feelings and attitudes. Creating a new set of behaviors when dealing with difficult situations will help you to cope will help you to cope in the future.

Maintenance: like all habits practice makes perfect and you will need to constantly remind yourself of the positive changes you have made with regard to your emotions and their impact on your life. What will you do to remind yourself how to remain positive, calm and balanced?

Writing can help you to achieve emotional balance as it will take you through all the skills above.

How does it work?

If you are suffering from an emotion such as sorrow then everything you think, feel and do will be tainted by it. It will have a negative effect on you and your actions. No one wants to live in sorrow for long.

By taking a piece of paper and a pen you can write yourself into a more emotionally balanced state.

Start by writing a really happy memory of a time when you were not experiencing any sorrow or any other negative emotions. Make your writing really descriptive so that you can see the scene clearly, make it colorful, add sounds, smells and things you can touch as well as taste. Write down how you felt and why you felt so positive and happy. Try and include the following:

  • When?
  • Where?
  • What?
  • Who?
  • How?
  • Why?

This positive memory will become an anchor. You can display it somewhere prominent or keep it safely hidden for use when needed. It is designed for use when you are feeling anxious, stressed, sorrowful, angry or any other negative emotion. If you have a bad day you can refer to it and be reminded of a happier positive time.

Next, follow each step from defining the negative emotion you are feeling to maintenance. Again include the when, where, what, who, how and why as this will really help you understand the emotion as well as any triggers and resulting behaviors.

By writing your thoughts and feelings at each stage, as well as identifying the triggers, you can not only understand the emotion better but yourself and your reaction to it. By having this written insight into yourself you are learning how to take control of your emotions and achieve balance. You will be able to refer to it to remind yourself how to cope with difficult situations or simply how much you’ve achieved and grown.

Posted on Leave a comment

Which Crystals Are Good For Meditation

Meditating takes time and practice to master. The main goal of meditation is often to clear your mind. However, those who experience anxiety and depression, usually find it difficult to clear their minds. Running thoughts interrupt their ability to meditate. Using crystals in meditation practice helps in channeling these thoughts into the crystal. By releasing your thoughts, this aids in clearing the mind. Crystals can be used by beginners and experienced meditators to hold the intention for their meditation.

Why Use Crystals in Meditation

Using a crystal in meditation acts as a visual aid to clear the mind or hold an intention for your meditation. If you consider how a stuffed animal helps a child feel comforted when upset, a crystal works in a similar way. When a person who experiences anxiety has running thoughts, it can be hard to keep the mind from focusing on these thoughts. By holding a crystal in meditation, they can channel their running thoughts into the crystal. The solid object of the crystal offers comfort and unique vibrational qualities to the meditator.

Crystals also act as intention holders. If, for instance, the focus for the meditation is to heal grief, setting the intention to release grief into the crystal helps to bring about this desired outcome. The crystal then acts as a witness to the meditation. This takes the responsibility off the individual to release grief by themselves. The comfort that comes from the crystal helps them release the grief more easily.

Which Crystals Aid in Meditation

  1. White Quartz

White quartz crystals hold a unique vibration from other crystals and are widely used in a variety of healing work. The clearer the crystal, the more it can help with a master healing vibration. White quartz crystals are often very pure in energy and are able to find energy blockages. By using them in meditation, you can find that channeling thoughts to them will also help in releasing these thoughts from your mind. Once you channel the negative or running thoughts from your mind, you are able to think more clearly and are better able to clear your mind in meditation.

  • Selenite

Selenite’s naturally calming vibration also helps in releasing negative and running thoughts from the mind. One thing that is different from selenite is that it carries a protective energy that keeps other people’s energy from affecting yours. Its energy can act as a barrier to keep other people’s energy out of your space. Most people who experience anxiety and depression find themselves thinking of the past or future events that involve other people. By using selenite, the crystal helps to release these thoughts to focus on the present.

  • Blue Agate

Blue agate is a natural healing stone that helps to calm the mind and emotions. The stone’s pale blue color and smooth ripples in the appearance gives the impression of water, which is part of the reason why this stone is recommended for meditation. It is helpful during meditation to provide enough calmness to the individual to focus on clearing their thoughts. It can also provide a relaxing feeling. It is known to help relieve a person experiencing anxiety and depression temporarily for them to practice meditation.


  • I am releasing negative thoughts to make space for stillness
  • I am comforted and protected while I meditate
  • As I hold this crystal, my mind releases negative and running thoughts
  • I am channeling stillness into my meditation
  • I am channeling my thoughts into my crystal and letting go of all I need to
  • I am practicing stillness in my meditation and holding the intention to let go
Posted on Leave a comment

Why Practice Spiritual Self Care Daily

Why Practice Spiritual Self Care Daily?

A spiritual connection is a form of routine, which helps to bring people in contact with the divine. According to a clinical study, spirituality is to seek to find meaning in life outside of the person. It is a connection to the world and to explore what one’s purpose is in the world.

What is the Difference Between Spirituality and Religion?

Both spirituality and religion share the belief that there is a divine presence or creator, ethics, and awe at our created universe. During a spiritual connection, rather than go through an established set of rituals in a social setting, the relationship is between you and the divine as you reflect and become more aware of that divine presence. A spiritual connection can be the point at which we come fully into awareness of the divine and begin to manifest our desires.

For many people, the first step towards discovering this divine presence is the discovery of the divinity within themselves. Through meditation and contemplation, the mind opens to spiritual truths, which can apply to your life. Time spent alone can awaken spirituality through listening to yourself. Spirituality takes time to connect with the truth within yourself in the space of stillness. 

Of course, the very nature of a spiritual connection is that there are no boundaries. The divine being remains transcendent and not bound by any physical reality. When we believe in the existence of that divine presence within ourselves, then we naturally feel more at ease and peace in our lives.

What is Spiritual Self Care?

Spending time in spiritual self-care encourages more connection with the divine to meet your spiritual needs. Setting up a daily or weekly routine to engage in spirituality will have multiple benefits for your wellbeing. Spiritual self-care can include any activity that helps you learn, grow, and connect with the divine by yourself or with others.

How Can We Benefit from Spiritual Self Care?

Spiritual self-care benefits your health, including mental and emotional well being. Studies show that having a belief in a divine presence is part of what increases life expectancy, reduces stress and depression, and can improve social connections.

By participating in spiritual self-care, you also form an identity with your beliefs that can increase confidence and mental well being. Finding purpose in something meaningful establishes better mental health.

What Forms of Spiritual Self Care Are There?

There are many ways of attaining a spiritual connection. We can access the universe using meditation, prayer, contemplation or journaling, nature, and reflecting on personal experience.

  • Meditation can be the most empowering connection with the divine. Being able to stop ourselves from negative thoughts brings peace and the ability to make more sense of the world and our meaning in it. Without the ability to control our thoughts, our emotions could easily consume us.
  • Instead of relying on logic in an attempt to control our emotions, through meditation, we can transcend chaos. Meditation allows us to let go of our thoughts to find stillness. There are many different forms of meditation. Some involve deep breathing, mindfulness, or guided exercises.
  • Many people associate meditation with spirituality, but there are many more forms of spiritual self-care. If you walk in nature, the appreciation and involvement of being outdoors is a form of spiritual self-care. Walking in nature can connect you to the divine in recognition of the creation of life around you.
  • Taking time to reflect on the meaning of life, your purpose, or what lessons you’ve learned from personal experiences in a journal is also a form of spiritual self-care. Reflecting in this way means that you are open to learning from the past to grow and change.
  • Writing a daily gratitude entry is another form of spiritual self-care. It focuses your mind on what you appreciate in life. Gratitude is beneficial for mental health and proven to change negative thoughts to more positive ones.

Set Up a Daily or Weekly Spiritual Self-Care Routine Taking time for a daily spiritual connection will benefit many areas of your life and help you feel more at peace and ease. Once you take time to decide what spiritual self-care you wish to participate in, be sure to keep a daily or weekly schedule to keep track of your activity.

For a limited time, I’m offering this Daily Spiritual Connection Planner for FREE ! Grab your copy below. Hurry, this offer expires at month’s end. October 31, 2020.

Enjoy !

Posted on 2 Comments

100 Prompts for Personal Development

Personal Development Journaling Prompts

  1. What are some things you love about your personality?
  2. What are some things you love about your physical appearance?
  3. List 3 strengths you admire in yourself.
  4. List 3 strengths you admire in others.
  5. What brings you the most confidence?
  6. What is something about yourself you used to think negatively about, but now you
    think positively?
  7. What does positive self-talk mean to you?
  8. What types of things trigger your negative self-talk?
  9. What do you feel negatively affects your self confidence?
  10. Have you noticed anything different lately with your self-esteem?
  11. What are some confidence changes you have noticed as you have gotten older?
  12. List 5-10 things you want to improve the most about yourself.
  13. List 5-10 things you want to improve most about your life.
  14. What steps have you taken so far to better your life?
  15. What are some steps you still want to take to better your life?
  16. What do you feel is keeping you from the necessary steps?
  17. Do you know what your personal roadblocks are?
  18. Do you believe you are someone who procrastinates?
  19. In what ways are you getting in your own way?
  20. How is your mental health affecting your personal growth?
  21. What does personal growth mean to you?
  22. Do you continuously work on your own personal growth?
  23. When was the last time you took a course or read something to expand your
  24. What do you feel is a big part of your identity right now?
  25. What do you want people to remember about you?
  26. When you write in your journal, what do you feel you get from it?
  27. What is something you were hoping to get more of from journaling?
  28. What do you feel is a lasting impression you have on other people?
  29. Do you remember the first time you wanted to work on yourself and improve your
  30. List some of the best personal development books you have read.
  31. What is the best self-help advice you have ever received?
  32. What is something from your past you will always remember?
  33. Write down a DONE list. Everything you have accomplished either today, this week,
    or this month.
  34. Do you feel you give yourself enough grace when things don’t go perfectly?
  35. What are some things you need to forgive yourself for?
  36. What are some accomplishments you are most proud of?
  37. List the biggest life goals you want to work towards.
  38. List specific actions you have taken to work toward these goals.
  39. Talk about the biggest challenges you have had in your life so far.
  40. How have they changed you?
  41. What actions have you taken to overcome your challenges?
  42. What does personal strength mean to you?
  43. Do you practice self-love on a regular basis?
  44. How can you make yourself more of a priority?
  45. Do you have unconditional love for yourself?
  46. What are some past events that are dictating your present?
  47. How life has gone a different direction than anticipated
  48. What are your biggest priorities in your self-help journey?
  49. If someone asked about your self-help journey, what would you tell them?
  50. What events have made a big impact on your life?
  51. Who are some people who made a big impact on your life?
  52. How have you handled tragedy?
  53. How have you handled stress?
  54. Are you pushing yourself enough to reach your full potential?
  55. What is holding you back from reaching your potential?
  56. How often are you out of your comfort zone?
  57. Where does your comfort zone tend to lie?
  58. List 3 things you can do to get out of your comfort zone.
  59. In personal development, what causes you the most anxiety?
  60. Does something trigger anxiety when you are working on yourself?
  61. Do you have cycles you keep going through, and get stuck in?
  62. What are your thoughts on using a vision board?
  63. In what ways do you like to use a vision board?
  64. What is your ideal life?
  65. How far away are you from that ideal life?
  66. List people who have had a positive impact in your life, and why.
  67. List people who have had a negative impact in your life, and why.
  68. Who are people in your life helping to motivate you?
  69. What do you think has the most value in life?
  70. What are your moral philosophies?
  71. Do you stand by your convictions?
  72. What gives you the most strength?
  73. If life were to end tomorrow, what would be your legacy?
  74. What do you want your legacy to be?
  75. What are your thoughts on money?
  76. What place does money have in your life?
  77. Where do you want your finances to be?
  78. Have you invested any of your money?
  79. Have you learned about investing?
  80. Do you have a retirement account?
  81. Do you have long-term plans or only short term ones?
  82. What is your 5-year plan?
  83. What is your 10-year plan?
  84. What is your plan for 20 or more years?
  85. What does it mean to be living the dream?
  86. List 10 things that would define living the dream.
  87. List 5 people you greatly admire.
  88. How can you be someone that others admire?
  89. What steps can you take this week toward personal development?
  90. Start a daily to-do list for personal growth.
  91. How can you combine self-care with self-help?
  92. What is something you always wanted to do?
  93. What steps will help you do something you always wanted to do?
  94. How do you know when something is fulfilling to you?
  95. How have your dreams changed over time?
  96. Do you have a good work/life balance?
  97. Describe how this year has gone for you so far.
  98. How do you set your goals and priorities?
  99. What brings you the most happiness and joy?
  100. When you look back on your life, what do you want to remember the most?