Journal Your Way to Self-Worth

Journaling is a fantastic way to build your self-worth. It’s a well-established practice in therapy and psychology, and it works equally well for children and adults. Journaling can be art or writing or a collage or a combination of whatever feels right for you. 

 

There is a range of prompts to help you get over the fear of the blank page or to help you get over those ‘um, I don’t know’ moments. This article provides a few suggestions, but once you get into the swing of journaling, the ideas will flow!

 

• You can make it easier to break-through the ‘bashful barrier’ if you find it hard to find positive things to say - you can start at the back of the journal and work forward, write in a spiral or turn your book sideways or upside-down. 

 

• Write in your happiest memories and include photos of parties, holidays and loved ones. You can make timelines of the best days in your life that make you feel proud of yourself, like graduation, your first job, your first solo car trip. Work over multiple or fold-out pages, make double-spreads, include photos as well.

 

• You can use affirmations to remind yourself of your positive traits, for example

o   I am kind 

o   I am good at…

o   People really like my…

o   I’m proud I can…

o   I am loved by…

o   I feel good when…

 

• Think of three things your Inner Critic finds fault with and consciously turn them around – write down the positive in your journal. You can use your journal as a way of visualizing your goals – what do you want to achieve, feel or do today, this week, by Christmas? 

 

• You can also make your journal a beautiful object – go to an art store and buy your favorite colors in a range of media – pencils, watercolors, collage papers, stamps. Use glitter, stickers, puff paints – you can go wild and treat your inner child. Your book about you will reflect all the colors within. Or maybe you’d prefer something more minimalist – make your journal a thing of monochrome beauty, use lovely rich Japanese inks, textured papers, graphite. Experiment with pens, pencils, and brushes – see how many different lines you can make. 

 

Make journaling a happy activity. Something that you enjoy working on and reading. And then when you do have times when you’re not feeling so good about yourself, you have a tangible object to look at to defeat your Inner Critic.

Navigating Life’s Big Decisions

Things are always changing. One minute you think you have it all figured out, and the next, you are struggling to make big decisions that could change the course you are on. For some people, making these big decisions can seem like a breeze. They can take a look at the options and decide without even slowing down. For others, these big decisions can be enough to derail them and may leave them frozen in their tracks. 

 

Everyone needs help when it comes to navigating the big decisions in life. No matter what crossroad you find yourself at right now, there are a few easy things that you can do to make sure that you navigate these big decisions with grace and ease. These include:

 

Be Gentle with Yourself

 

Even if the change you plan to make is a good one, it is still hard to accept and allow change into your life. You like the status quo, the way things have always been, and any kind of change, whether it is good or bad, can be a little scary. As you make some of the adjustments in life and move forward with that change, remember to be gentle with yourself and allow time for you to get used to it. 

 

Know Your Why

 

As you make some big changes in your life, it is a good idea to know your why and remember it. There may come times when you make big decisions when you will need to return to that why remembering why the change or the decision was so important for you in the first place. For many people, this why is going to be like a big compass as they try to navigate the unknown. Remembering the why can help them stay organized and will lead them on the right path as they go. 

 

Keep Your Routines

 

According to the American Journal of Lifestyle Medicine, a good routine is going to be imperative when you are going through major changes. This routine will help give you something to fall back on, something you can rely on again, ensuring that you won’t feel completely lost or in uncharted territory. 

 

You can choose the type of routine that you would like to do. Maybe you have a special morning routine that includes waking up, doing some exercise, taking a shower, and enjoying a cup of coffee on the porch. You may have the routine in the evening. You can choose how to implement a routine that gives you a sense of security as you try to get a lot done. 

 

Do Journaling

 

Processing your complex emotions in your head can be a challenge. Taking the time to a journal can make a big difference. There is no judgment when you write down your thoughts and emotions and no one else has to see the information. 

 

You can then go back through the pages and see how you are feeling and watch your emotions and thoughts change as the events in your life unfold. And in the end, you may see that the thing that caused you anxiety or made you upset in the past no longer has a firm hold on you. 

 

Final Thoughts

 

Whether you are excited about a change that is coming your way or you feel a lot of apprehensions, just know that others around you are dealing with the same thing. There are a ton of life decisions that you need to think about, but when you have a plan in place and give yourself some grace as you navigate it all, you will find that these life changes no longer have to be as scary and can lead you to something amazing in the end. 

 

Should You Keep Your Dreams to Yourself?

In 2010, Derek Sivers participated in a TED Conference. His speech lasted just three minutes and in it, he encouraged people to not share their goals with their friends, family, co-workers, or anyone around them. Derek backed up his reasoning with several scientific studies (listen to his presentation here).

 

In his speech, Derek says, “When you tell someone your goal and they acknowledge it, psychologists have found that’s called a social reality. The mind is kind of tricked into feeling it’s already done. Then because you’ve felt that satisfaction, you’re less motivated to do the actual hard work necessary.”

 

Derek goes on to point out how talking about an important life change or goal can make you less likely to succeed. But those aren’t the only reasons you may want to keep your latest ambition a secret from everyone else. Here are three more reasons you should consider keeping mum:

 

Talking about a Goal Destroys Your Stamina

 

How many times have you told someone else you were going to do something hard? Maybe you told a co-worker that you’re planning on losing 50 pounds. Perhaps you told a family member that you were going to get out of debt this year. 

 

You may think doing this pumps you up and makes you more likely to accomplish your goals. But talking about doing something hard can actually drain your energy. You start to come up with all the reasons you won’t achieve it. You might tell yourself, “Well, I just can’t say ‘no’ to sugar. I don’t mind debt that much and I don’t want to change my standard of living.”

 

Sharing a Goal Can Discourage You

 

You’re really going to do it. This will be the year that you quit the factory job you hate so much and start your work at home business. Then you make the mistake of sharing a goal with someone else. 

 

The problem is the other person is negative and quickly points out all of the reasons you’re bound to fail. They may say unsupportive things like, “You don’t have a degree. You don’t have the time. Where are you going to get the money?” 

 

Within a few minutes, you start feeling discouraged. You’d felt so energized and were determined to act on your motivation earlier. But now, you’re filled with self-doubt and negativity.

 

Telling Others about Your Goal Can Damage Your Reputation

 

You’re always the one in your circle of friends with the big dreams. You love sharing your visions and ideas with other people. After all, your new goal is going to work out spectacularly.

 

The only problem is your goals change frequently.  You’re always pursuing something new and you rarely see a goal through to completion. While being a dreamer has its advantages, if you don’t pair your goals with follow-through, you can end up damaging your reputation. People will describe you as flaky and no one will trust your word.

 

Before you tell a friend or family member about your next goal, consider carefully if you should do that. You may accomplish this dream and become more successful if you keep it to yourself rather than sharing it with someone else.  

 

Are You Journaling Your Dream?

You’ve decided to get serious about your dream. But the dream is big and you feel overwhelmed. You’re not sure where to start or how to breathe life into it. You only know you want it so badly that you can taste it.

 

You’re first step could be journaling your dream. Find or buy a journal. Pick one that fits your personality and inspires you to fill each page. Some people like buying fancy leather bound journals while others prefer notebooks from a discount store. It doesn’t matter what your journal looks like or what material it’s made from, it only matters that you love it.

 

Capturing the Journey

 

If you’re not sure how to begin your journal, begin by writing about your dream. Talk about when you first remember becoming aware of the dream. Did you know you wanted to write books when you stepped into the library as a little kid? Did you know you were meant to be on stage when you participated in the theater club in high school? Did you only just discover your dream? Write about it!

 

It’s important that you remember this journal is for your eyes only. You don’t have to worry about perfect spelling and grammar. You’re not going to be graded on your sentence structure or expected to use the right punctuation. You’re free to let everything out in this space.

 

Praying for the Dream You Desire

 

Some people use journaling as a way of connecting with God and praying over their dreams. For example, one woman would start her journal entries with the words: “Dear Heavenly Father…”. She viewed each entry as a love letter to God and found it helpful to share her dream journey with Him.

 

Another woman used her journal to draw images that depicted her life. If she had a bad day and experienced a setback, she would sketch her frustrations and pain. When she had a good day, she would depict her feelings in the forms of cartoons. 

 

Speaking Your Dream into Existence

 

After you’ve dreamed or doodled your goals in your journal, it can be helpful to brainstorm your mantra. You can then repeat these mantras when you’re working on your goal and when you’re tempted to give up and let your dream die.

 

For example, Lesley’s dream was to become a public speaker despite the fact that she suffers from social anxiety. She wanted to spend her time motivating teenagers who felt like everyone had given up on them. 

 

As she began looking for speaking opportunities, she would repeat to herself, “I believe in myself and in my dreams. The world is filled with hurting teenagers who need to hear my message.” 

 

When it comes to your journal, there are no rules. If you want to doodle or draw all over it, do it. If you want to fill it with letters to God or the universe, do it. If you want to write your mantra down a hundred times a day, do it. Remember, this is your safe space where you’re free to dream. 

3 Simple Ways to Recharge Your Body

When it comes to being productive, your body is just as important as your brain. If you don’t care for your body, you’ll have a hard time finding the motivation to get through your day. You’ll experience decreased energy and be more likely to feel sluggish and tired. 

 

The best way to get back into your normal productive routine is to recharge your body. You’ll find it easier to tackle your work with motivation and you’ll be able to give your full attention to all of the projects on your plate. While there are many ways you can recharge, here are three of the most popular ways.

 

Take a power nap.

 

A power nap is a short nap that enables you to wake up feeling refreshed. The trick with a power nap is the timing. If you don’t nap long enough, then you may feel groggy upon waking. If you nap too long, then you’ll have a tough time getting to sleep when it’s bedtime.

 

Many people find that the best length of a power nap is between fifteen and twenty minutes. For even better results, stick to a regular nap schedule. Most doctors advise taking your power nap in the middle of the day. This will allow you to get the benefits of a power nap without it wrecking your sleep cycle.

 

Treat yourself to a massage.

 

Many business owners spend a significant part of their day in front of a computer. When you sit all day like this, it’s easy to overwork the muscles in your neck and shoulders. That’s why it can be helpful to get a shoulder or neck massage. 

 

Besides helping your muscles, a massage is an excellent way to increase your blood circulation and getting one will make you feel more alert. It’s also helpful if you suffer from chronic pain due to a medical condition like fibromyalgia or arthritis. You can opt for a day trip to the local spa or you could find a massage therapist online through a website like American Massage Therapy Association (AMTA).

 

Go on a mini retreat.

 

A retreat is a chance to withdraw from everything around you. It gives you the space to reflect on your priorities and sort through your emotions. A mini retreat might be just what your body needs if you’ve been experiencing a difficult time such as the diagnosis of an illness, the loss of a loved one, or another catastrophe.

 

Your mini retreat doesn’t have to last long. You can choose to have your own private retreat for just a few hours. Try to pick a place or a series of places that you can go where you feel safe and comfortable. For some people, a safe place might be a library, church, or museum. 

 

Remember that in many ways your body is like your car. It can get you to your destination but it does need regular care and maintenance in order to operate well.

 

Journal Your Thoughts

 

• What are some warning signs that you’re about to burnout? What are some activities that will recharge you and prevent burnout?

• What's your favorite way to re-charge?

• How often do you schedule time to re-charge? If you don't, how can you work 'recharge time' into your day?

 

Achieve Inner Peace and Focus with These 6 Strategies

It’s difficult to stay productive when your brain is buzzing. You have so many ideas and thoughts in your head that it’s tough to focus on your to do list. But you don’t have to let the mental noise ruin your productivity. You can quiet your brain by doing a few simple things then you’ll be able to return to work with focus and clarity.

 

Start a journal. 

 

When your mind is buzzing, try writing down your thoughts in a journal. This exercise will help you empty your mind so that your brain is free to focus again. Once you’ve finished with your thoughts, write about the benefits that finishing your tasks for the day will bring you. By writing about your tasks, you’ll be able to sort through and pick which ones are the most important to you.

 

Try coloring.

 

Coloring for half an hour is a great way to let go of mental clutter. Allow your thoughts to come as you focus on the design of your coloring sheet. Besides helping calm your brain, coloring also allows you to get into a creative mindset. That makes it a great activity if you’re trying to come up with a solution to a problem or seeking inspiration for a project you’re working on. If you dislike coloring, you might try doodling instead. You’ll still get the same benefits as coloring.

 

Practice yoga.

 

Yoga is another great way to calm your mind. It’s effective because it allows you to get fully in tune with your body. If other thoughts try to interrupt you, push them away and focus on your current pose. You don’t have to buy an expensive DVD to practice yoga. There are many yoga videos available for free on YouTube.

 

Take a walk.

 

Taking a walk, even a short one, is helpful when your brain is buzzing. Not only does walking get you away from your desk, it’s also a great way to relieve stress. You can powerwalk or jog if you prefer that to a leisurely pace. But be choosy with your location. Busy streets can make it hard for you to focus and relax. Instead, opt for quiet streets or walk at local park that you enjoy visiting.

 

Meditate.

 

Meditation is a quick way to calm your mind and body. Get into a comfortable position and focus on your breathing. Take slow breaths and feel your body move as you inhale and exhale. Release any conscious thoughts as they come to you. If you’re new to meditation, it can be helpful to choose an object or word to focus on during your session. 

 

Take a hot bath.

 

A hot bath is the perfect way to calm an overactive brain. Besides helping you relax, a warm bath can also improve circulation and ease tense muscles. After you’re finished soaking, try to take a quick shower with lukewarm or cold water. This wakes your body up and energizes you so that you’re ready to tackle the rest of your to do list.

 

When your brain is buzzing, don’t try to work despite it. Instead, acknowledge how you feel right now and try one of the exercises listed above. Then you’ll be able to return to work with a focused mindset.

 

Journal Your Thoughts

• When you're overwhelmed, what helps you relax the most?

• Do you find yourself frequently flitting from task to task without accomplishing anything? What do you think is causing this?

• How can you create a system that lets you capture and organize your ideas?

 

4 Refreshing Drinks to Rehydrate Your Body and Boost Your Brainpower

Do you feel fatigued while you’re working? Do you frequently experience headaches or dizziness while you’re building your business? Do you find yourself feeling like your brain is in a haze as you struggle to think clearly?

 

These symptoms might sound scary at first. But they’re often caused by a simple medical condition known as dehydration. Dehydration happens when your body doesn’t have enough fluid. As a result, you may feel tired and achy. You can experience dry mouth, headaches, and even dizziness as a result of your dehydration. 

 

The good news is that it’s easy to fix dehydration. You just need to drink a few glasses of liquid. Water is the best choice to rehydrate your system. Other beverages like coffee and soda contain caffeine, which can further dehydrate you. That’s why you should opt for water if at all possible.

 

But what if you hate the taste of water?

 

While some people believe water has no taste, others insist that it does have a boring flavor. If that describes you, then try one of these healthy options to mask the flavor of your water. You’ll still get the health benefits of drinking but without the taste you dislike.

 

Water and Lime

 

Lime is a great way to add flavor to your water. This mild citrus fruit is filled with Vitamin C and cancer fighting flavonoids. If you’re really craving a sweet taste, consider adding one teaspoon of raw honey to your lime water.

 

Cucumber and Apple Water

 

Combining cucumber and apple will give your water a sweet, refreshing taste. Cucumbers are an excellent source of several B vitamins while apples are known to fight diseases like Type 2 diabetes and Alzheimer’s disease. 

Green Tea

 

If you’re still not a fan of water after trying to natural flavors provided by nature, then opt for green tea. Not only can green tea help rehydrate your body, scientists believe that it helps the body burn fat naturally.

 

Fresh Mint Tea

 

Like green tea, peppermint tea also boasts many health benefits. It can be useful in preventing nausea and reducing painful stomach cramps. Another advantage of drinking peppermint tea is that it’s a natural anti-inflammatory. If you have an autoimmune disease like arthritis, then it may be helpful to drink peppermint tea regularly.

 

When it comes to staying productive, your hydration level makes a huge difference. If you’re poorly hydrated, you won’t feel as well and your work may suffer. But drinking more water and tea throughout the day will help prevent this. As a result, you’ll feel energized and alert throughout the day.

 

Journal Your Thoughts

• Are you drinking enough regularly to prevent dehydration?

• How can you add more water and tea into your daily routine?

• What are some unhealthy drinking choices that you're making? Could you replace one of these choices with a healthier alternative?

 

5 Energy Boosting Snacks to Recharge

If you’re a business owner working from home, you probably have easy access to all sorts of foods. From the pantry to your desk drawer, it’s easy to keep treats on hand when you work for yourself. It can be tempting to indulge your sweet tooth between meals or eat several servings of your favorite salty snacks in the afternoons.

 

But in order to keep your energy level up throughout the day, you need to choose healthy snacks. Healthy snacks are easier for your body to digest and can help you stay productive. These are the best foods to reach for when you start feeling hungry and need a quick snack.

 

Green Smoothies

 

Smoothies are an excellent way to get more fruits and vegetables in your diet. Not only will a smoothie nourish your body, it’s also a good source of vitamins and minerals. But read the labels for the green smoothies that are on store shelves. Some of them have added sugars or other ingredients that aren’t as healthy for you. Try to compare two or three brands to find the smoothies that taste the best and are the most nutritious.

 

Eggs

 

Eggs aren’t just for breakfast. They also make a great snack for fending off your mid-day munchies. Eggs are naturally packed with protein so you’ll feel full longer. There are many ways you can make eggs but one of the simplest ways is to hard-boil a few, peel them, and leave them in the fridge. Then next time you’re craving a snack, grab an egg. 

 

Soups with Legumes

 

Legumes are vegetables that are encased in a pod or shell, like green beans and peas. Legumes are rich in fiber, which prevents blood sugar spikes. When it comes to soups, it’s best to go homemade if possible. But if you decide to purchase ready-made soup, try to look for a low sodium option since sodium is a preservative that’s abundant in processed foods.

 

A healthy chocolate fix

 

Maybe it’s been one of “those kind of days” and you really just need a quick chocolate fix. Instead of reaching for your favorite brand of chocolate, try a healthier alternative like a chocolate banana smoothie. You still get the taste of chocolate but you also get the health benefits of a banana.

 

Fruit and Yogurt

 

Indulge your sweet tooth with a bit of fruit and yogurt. Yogurt is made from milk, which is a good source of protein. You might be tempted to grab a yogurt from the store shelf that already contains fruit. But that type of yogurt is likely to have added preservatives and extra sugar. That’s why it’s best to opt for plain yogurt and mix in your own fresh fruits. 

 

Running a business isn’t always easy. But eating healthy should be. Keep in mind that you don’t have to make everything from scratch. There are plenty of ready-made snacks that you can buy at your local grocery store. Compare labels on different products to make sure that you’re picking the most nutritious one.

 

Make your healthy snacks easy to reach for. Store the ingredients you need for a smoothie next to your blender. Pre-cut your vegetables so you can just grab a serving and mix in some yogurt. In order to stay productive, you need to give your body healthy foods.

 

Journal Your Thoughts

• What snacks do you reach for when you want a treat?

• How do you feel about your current eating habits? What could you do to improve them?

• Do you keep healthy foods on hand? Why or why not?

3 Reasons Why You Can't Get Into Productivity Mode

When it comes to running your own business, there’s always something productive you can be doing. But some days, you may find it difficult to get into your normal work rhythm. You may feel distracted and struggle to focus on your tasks. You may experience headaches or dizziness. You might also be feeling fatigued.

 

Instead of giving up and watching Netflix for the next few hours, it can helpful to check in with your body. When you stop to check in with yourself, you may find that a simple fix is all that’s required for getting back into your normal productive mode. 

 

Here are three things that can disrupt your natural work flow:  

 

Your body is hungry.

 

When you’re hungry, it’s hard to think things through and that makes decision making difficult. That’s why it’s important that you take time to nourish your body. You wouldn’t set out on a road trip with an empty gas tank so don’t expect your body to perform at its very best when you’re denying it much needed fuel. 

 

You can easily remedy this situation by getting something to eat. But steer clear of sugary snacks. They may give you a temporary burst of energy but that energy will be gone within a couple of hours, leaving your body just as hungry as before. Instead, try to opt for healthier snacks that contain plenty of protein like a handful of nuts or a serving of lean chicken breast. 

 

Your thoughts are scattered.

 

You go to work on one project but get distracted by another one. Then you decide to check your email and catch up on your social media updates. Before you know it, you have twelve different activities open on your screen. 

 

When this happens, you might be experiencing a lack of focus. You have so many ideas and tasks that you don’t know where to start working. In this case, it’s best to pause and make a list. Write down everything you need to accomplish today or this week. Then prioritize these projects by numbering them. Your most important task should be number one so after you’re finished with your list, start there. 

 

Your body is exhausted.

 

There are many things that can cause you to feel exhausted besides a lack of sleep. Emotional stress, illness, chronic pain, and other problems can deplete your energy. When you’re exhausted, it’s hard to work on your business.

 

The best way to tackle exhaustion is to practice self-care. Look at your life and ask yourself what you really need right now. You might need a day off. You might need a sitter to help watch your kids while you work. 

 

You might need to let go of stressful clients or remove projects that aren’t a good fit for your talents. Don’t hesitate to give yourself what you need. If you take good care of yourself, you’ll find it easier to nurture your business.

 

It’s important that you take time to check in with your mind and body a few times each day. When you do this regularly, you’ll begin to notice your body’s rhythms and be able to plan your work around them.

 

Journal Your Thoughts

• When you struggle to get into your normal rhythm, what's usually the cause?

• How often do you pause to listen to what your body needs?

• How do you take care of your body when it has a need? In what ways, do you put yourself on the back burner?

The Power Of Mindfulness Meditation And A Creative Journal

As you head in to each of your creative sessions you need to have done everything that you can to put yourself in the right state of mind for what is to come. If you do not do this then you will find that your session is a real struggle and you may not come up with any creative ideas at all.

 

In order to overcome this, there are two things that you can do prior to your creative sessions to provide you with the best chance of being rally creative and to come up with the results that you desire. These things are mindfulness meditation and the maintaining of a creative journal.

 

You Need a Clear Mind

 

If you go in to your creative session with your mind full of the clutter of the day then you are not going to get the best out of it. Things happen to us during the day which are best left behind when you are trying to be creative.

 

When you mind is full of other thoughts it is going to be tough to find the necessary brain power to generate creative ideas. You need to clear this mind clutter so that you can focus on coming up with innovative solutions. A great way to clear your mind is to be in the present and forget about the past and the future.

 

Learn and Practice Mindfulness Meditation

 

A lot of people are aware that mindfulness meditation is a great way to clear your mind and ground yourself in the present moment. But they do not practice it because they believe that it is too difficult to do.

 

Mindfulness meditation is a lot easier than you probably think. People all around the world are now using this for a few minutes each day to clear their heads and prepare themselves to be in a calmer and more relaxed state.

 

There are plenty of resources online that will explain what mindfulness meditation is, what it does and how you can learn it. You will find a lot of helpful videos on YouTube that will show you how to practice mindfulness meditation. Don’t make excuses, just learn how to do it and practice regularly.

 

Practice mindfulness meditation before every creative session. You only need to spend a few minutes doing this. It really is effective in clearing your mind and grounding you in the here and now. This is exactly where you want to be for your creative session.

 

The Creative Journal

 

If you are not using a journal right now for recording your thoughts, your goals and the actions that you need to take every day to achieve your goals then you need to start one right now. You do not need a fancy leather-bound journal – just use an ordinary note pad.

 

As you develop your creativity you are going to come up with a lot of creative thoughts. It is vital that you pay attention to these thoughts so you need to keep a record of them so that you can evaluate them properly.

 

When you record all of your creative thoughts in your journal you will be able to reflect on these to see how much progress you have made in the development of your creativity. This is great way to motivate yourself and keep going.