Lyn Bailey – Life by Design

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  • Six Years Later

    Six Years Later

    Title: Six Years Later: A Heart Overflowing with Gratitude (and a Gift for You)

     

    Yesterday, a wave of relief washed over me, a feeling so profound it brought tears to my eyes. Six years after my bowel cancer surgery, I received the all-clear once again. I am still cancer-free.

    Those two words, “cancer-free,” are more than just a medical term. They represent a second chance, a gift of time, and a renewed appreciation for the beauty and fragility of life.

    The journey hasn’t been easy. There were moments of fear, uncertainty, and exhaustion. But through it all, I discovered the incredible power of gratitude. It wasn’t an instant cure for my worries, but it was a steady anchor, a reminder of the good that existed even amidst the challenges.

    Gratitude isn’t about ignoring the pain or pretending everything is perfect. It’s about acknowledging the blessings, big and small, that weave through our lives. It’s about recognizing the resilience of the human spirit, the kindness of others, and the simple joys that make life worth living.

    In the past six years, I’ve learned that gratitude is a practice, a muscle that strengthens with use. It’s about shifting your focus from what’s lacking to what’s abundant. It’s about finding beauty in the everyday moments – a warm cup of coffee, a heartfelt conversation, a sunset painted across the sky.

    This milestone has inspired me to share the transformative power of gratitude with you. I want to help you cultivate a deeper sense of appreciation for your own life, no matter what challenges you may be facing.

     

    Want to dive deeper into the power of gratitude? Download my FREE Gratitude Worksheet! This simple yet powerful tool will help you cultivate more joy, appreciation, and positivity in your everyday life. Click the link HERE to grab your copy and start your gratitude journey today!



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  • How Gratitude Can Change Your Perspective

    How Gratitude Can Change Your Perspective

    How Gratitude Can Change Your Perspective

    They say the love of money is the root of all evil. We are not here to pass judgment on that inanimate object, but the idiom does point out the danger of obsessing over what you don’t have. Often, people who love money never believe they have enough, so they never enjoy the fulfillment of their passion.

    Focusing on what’s missing does not recognize one important fact: Your mindset is a choice, not a destination.

    You can choose to be grateful for what you have right now. The choice takes a millisecond. You are free to choose gratitude for the goodness in your life rather than frustration over what you don’t have. By the way, science tells us that choice can do you a world of good.

    The Many Benefits of Gratitude

    Would you like to lower your blood pressure? Gratitude has been proven to do exactly that. Express gratitude regularly, and you will enjoy more positive emotions. A gratitude practice has been linked to reduced chronic pain symptoms, better sleep, and better overall wellness in mind and body.

    Those are some pretty nice rewards for simply taking the time to say, “Thank you.”

    By the way, those benefits are yours whether you are thankful for something you have done or someone else has done for you. You get the same rewards if you are sincerely grateful for a beautiful sunrise or sunset. Taking time to appreciate the goodness in some far-flung part of the world will make you happier and healthier.

    Your Mindset Creates Your Reality

    Do you know someone who is usually negative? They can’t find a good thing in the world or their life. They can have an experience you would be grateful for, but all they take away from the situation is negativity.

    You probably know someone who is the exact opposite of that person. They are always happy and upbeat. Their positive outlook doesn’t prevent them from experiencing difficulties and overcoming challenges, but it allows them to make the best of a bad situation.

    In each of these cases, mindset creates reality. Most of the time, you will see what you expect to see. Express gratitude, and you foster a mindset of positivity. Guess what you begin to see everywhere? You see goodness and positive people and experiences.

    The person who obsesses over what they don’t have will continue to experience lack. They don’t have the time to be thankful for the gifts in their life. They constantly try to achieve or possess something they don’t currently have. With that mindset, they are constantly frustrated and possibly even angry because they don’t have what they want.

    Planning for the future and working to achieve your goals is okay fine and necessary.. That gives you purpose. Just be sure to appreciate what you have. Gratitude for your life as it is now fosters positive emotions and has an almost magical way of attracting more goodness.

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  • Easy Ways to Start a Gratitude Journal

    Easy Ways to Start a Gratitude Journal

     

          4 Easy Ways to Start a Gratitude Journal 

    Journaling your thoughts is a proven mood booster. It helps you develop a better sense of yourself, fosters goal achievement, and is a great stress reliever. Start a daily gratitude journaling habit to lower your high blood pressure, sleep better, and experience more happiness and contentment.

    Those are just a few of gratitude’s many physical and mental health benefits. Combining gratitude and journaling is a wonderful way to enhance overall well-being, and here is a four-step process for getting started.

    1. Choose a Space and Time

    The human brain doesn’t like surprises. It prefers to know what’s going to happen. Scheduling your gratitude journaling practice at the same time each day makes your brain happy. It starts to mentally prepare you before your scheduled journal time.

    You will get more out of the process when you set a schedule for journaling and stick to it. The same is true of the environment you choose. Always journal in the same space. If you can dedicate a space to nothing but writing in your gratitude journal, all the better.

    Your survival instinct and sensory network will begin to recognize your chosen space and time as a positive experience. Expressing gratitude triggers happiness and other positive emotions. Your brain rewards that positive experience with feel-good hormones and neurotransmitters, and you look forward to your journaling sessions.

    2. Choose a Medium

    We recommend that you write by hand in a physical journal. Handwriting boosts learning and memory in a way that typing on a keyboard or tapping on a touchscreen can’t. That means you naturally get more out of the process when you take a physical journal and record your reflections.

    There are countless journals available online. Your local bookstore may carry gratitude journals. You can also use a simple notebook to record your expressions of gratitude.

    Digital gratitude journals provide anytime access if you can’t lay your hands on your physical journal. Current users highly rate the following apps. I haven’t personally used any of these. I prefer to hand write in my journal.

    • 365 Gratitude Journal
    • Gratitude
    • Presently – A Gratitude Journal

     3. Use Gratitude Prompts

    Some days, you need help to recognize the goodness in your life. That’s what gratitude prompts do. Here are a few prompts to help you start your gratitude journal.

    I am thankful today for _____.

    • What did I do today that made me smile?
    • What can I see in my immediate surroundings that I am thankful for?
    • What do I experience in nature that makes me happy?
    • What memory do I have that fills me with joy?

    Most gratitude journals you purchase will come equipped with daily prompts and other features to simplify the process.

    4. Take Daily Action

    That’s it—it’s that easy. The next step is to take action. Stick to your schedule, and don’t miss a day for the first three or four weeks. By then, you will be so used to the process that it will become a habit. Start a gratitude journal today for more happiness and better overall well-being.

    If you want help or support to start your journaling, then I’m offering a FREE Discovery Call to help you get started. Just click HERE to book your call.

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  • Daily Habits to Cultivate Gratitude

    Daily Habits to Cultivate Gratitude

    Simple Daily Habits to Cultivate Gratitude

    Develop an attitude of gratitude, and you will live a happier and healthier life. Gratitude has been a big part of my life for many years. It has helped me get through many major challenges in my life, including a marriage breakup after 34 years, and a diagnosis of bowel cancer over 5 years ago. Regular gratitude practice has been linked to significant health benefits in the mind and body. Your relationships will improve, and so will your outlook on life. I am living testament of this. Here are a few tips for cultivating gratitude daily for an overall wellness boost.

     

    Volunteer And Help Others

    How does helping others make you grateful? Volunteering your time or services develops an appreciation for what you have. It is a simple way to cultivate gratitude and connect with others who want to help in their community.

     

    Say Thank You Five Times Every Day

    Commit to thank someone five times every day. Do it in person. If this isn’t possible, then pick up your phone and do a FaceTime or audio call. This is far more personal and meaningful than a text message. If text is the only way available, as is currently with my granddaughter who is overseas for eight weeks, then by all means use it. Expressing gratitude in someone’s presence gives you the benefits of socialization. Personal interactions trigger the production of chemicals that make both parties feel safe and happy with the connection.

    Committing to five “thank yous” every day is positively contagious. You will find yourself expressing gratitude more than five times each day in different experiences and aspects of your life.

     

    Give a Genuine Compliment

    Paying a compliment is a form of gratitude. You express your happiness about someone’s clothes, hairstyle, or behavior. People love receiving compliments. The recipient of your grateful recognition might be having a difficult day. Your sincere compliment could change their perspective from negative to positive. I like to make a point of complimenting someone each time I go to the supermarket. It may be a worker on their work, or another shopper on the colour of their top. You can always find something if you just look.

    As with any act of gratitude, paying a genuine compliment makes you feel good, not just the recipient of the thanks. You are happy about what you did, and your self-respect grows. 

     

    Express Gratitude for Yourself

    You can thank yourself for being the unique person you are. Be thankful for your skill or a random act of kindness you performed. Being grateful for some aspect of yourself is a sign of respect. Your self-esteem and self-appreciation grow, and that’s a beautiful thing. This is often the most difficult expression of gratitude to give. Try it in front of a mirror, and repeat it until you feel comfortable thanking yourself.

     

    Start a Daily Gratitude Journal

    Record your thoughts every morning and each night. Begin and end your day with wellness-boosting thoughts of gratitude. Each morning, express gratitude for what you hope to accomplish. That increases the chances that you will have a good day.

    At night, journal about the goodness you can take away from your experience. What people, places, and things were you grateful for that day? Are you thankful for something you did or experienced? Digital gratitude apps ensure you can always record your thoughts about what you are thankful for.

    If you feel this is too much time or effort, then just get a small notebook and every day write down just three things you are grateful for, just three things.

     

    Say “Thank You” to Your Mistakes

    Look at the positive side of your mistakes and failures. If you let them, they can be wonderful teachers. Mistakes tell you what didn’t work, and they are stepping stones to improvement. Be grateful for your mistakes and embrace anything positive you can take away from the experience. This is often the hardest time to feel grateful. Believe me, if you do this, it can change your whole enjoyment of your life. When I was diagnosed with cancer I became grateful for my doctor who ordered the blood tests that detected something was wrong, grateful for my surgeon whose expertise saved my life, grateful for my family and friends who rallied around me during that difficult time. 

     

    Start today with our FREE Mini Gratitude Journal. Click here.

     

     

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  • Mindfulness Tips

    Mindfulness Tips

    Mindfulness Tips for Daily Life

     

    Learn how to practice mindfulness with simple techniques and tips for all ages. Enhance your well-being and manage stress effectively. Start today!

    Mindful.org emphasizes how mindfulness can reduce stress, sharpen focus, and just make you feel better overall. It’s like giving your mind a much-needed break from the constant chatter.

    When you incorporate mindfulness into your routine, you start to live with more intention. You’re not just reacting to everything on autopilot. This shift in perspective can make your experiences richer and help you handle life’s inevitable ups and downs with more resilience.

    Think of mindfulness as a powerful tool in your back pocket, ready to help you manage anxiety and stress. It’s a path towards better mental health and a calmer, more focused you.

    Integrate Mindfulness into Your Day

    Instead of thinking of mindfulness as something “extra” you have to do, try weaving it into your existing routine. Here’s how you can bring mindfulness to three key parts of your day:

    Mindful Mornings: Start Your Day Right

    How you begin your morning sets the tone for everything you do. Instead of immediately reaching for your phone, take a few moments for yourself. Think about how you want to approach the day. What qualities do you want to embody? What kind of energy do you want to bring to your interactions? Setting a clear intention first thing in the morning can make a world of difference.

    Mindful Work: Stay Present at Work 

    Let’s be real: work can get stressful. But you can use mindfulness to stay grounded, even on hectic days. If you feel your attention waning or frustration mounting, try taking a few deep breaths. This simple act can bring you back to the present moment and help you respond to challenges with more clarity. Remember, mindfulness can actually improve your focus, allowing you to be more productive and engaged with your tasks.

    Mindful Evenings: Wind Down with Intention 

    After a long day, it’s tempting to just collapse on the couch. But taking a few minutes for a mindful wind-down can lead to more restful sleep. Try a short walk and pay attention to the sights, sounds, and sensations around you. As you get ready for bed, reflect on your day. What went well? What are you grateful for? Acknowledging both the positive and negative experiences can help you process your emotions and let go of any lingering stress.

    Remember, mindfulness is a journey, not a destination. Be patient with yourself, experiment with different techniques, and find what works best for you.

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  • 7 Mindfulness Techniques for Daily Life

    7 Mindfulness Techniques for Daily Life

    7 Mindfulness Techniques for Daily Life

    Learn how to practice mindfulness with simple techniques and tips for all ages. Enhance your well-being and manage stress effectively. Start today!

    Feeling overwhelmed? You’re not alone. Many of us are juggling demanding schedules, endless to-do lists, and the constant pressure to do more. But there’s a way to find more ease and balance, even amidst the chaos. Mindfulness techniques offer a path to greater self-awareness, helping you manage stress, improve focus, and cultivate a sense of inner peace. Ready to discover how a few simple practices can make a world of difference?

    Key Takeaways

    • Mindfulness is a practice, not a destination. It’s about bringing awareness to your thoughts and feelings without judgment, not about achieving a perfectly clear mind. Start small, be kind to yourself, and remember that consistency is key.
    • Mindfulness can be tailored to your life stage. Whether you’re a parent looking to help your kids manage big emotions, a teen navigating the ups and downs of adolescence, or an adult seeking more calm and focus, there are mindfulness practices that can help.
    • There are plenty of resources to support your practice. Explore mindfulness apps, books, online courses, local groups, or even just setting daily reminders for yourself. Find what works best for you and enjoy the journey.

    What is Mindfulness?

    Mindfulness is a practice that involves focusing on the present moment with an attitude of openness and non-judgment. It encourages you to become aware of your thoughts, feelings, and surroundings without getting caught up in them. The Mayo Clinic describes it as “a type of meditation focusing on present moment awareness without judgment,” involving techniques like breathing exercises and guided imagery to relax your body and mind.

    Essentially, mindfulness is about shifting from an automatic, fast-paced way of thinking to a more deliberate and conscious approach. Mindful.org explains that it’s about strengthening your ability to be present and make conscious choices, rather than reacting on autopilot.

    And mindfulness isn’t just about meditation; you can practice it in everyday activities. Life Insight notes that it’s about paying careful attention to your present experience, whether it’s a sight, a sound, a taste, or even a thought or emotion.

    Incorporating mindfulness into your daily life can lead to significant mental health benefits, especially when it comes to managing stress and improving your overall well-being.

    How Mindfulness Affects Your Brain

    Mindfulness isn’t just a trendy buzzword; it’s a practice grounded in real science. When you practice mindfulness, you’re actively changing the physical structure and function of your brain. Think of it like strength training for your mind.

    One of the key areas where mindfulness makes a difference is strengthening brain circuits related to attention and emotional regulation. This means that mindfulness practices can be particularly helpful for managing symptoms of ADHD, improving focus, and reducing impulsivity.

    But the benefits go beyond just concentration. Mindfulness can actually increase your capacity for compassion and empathy. By being present and tuning into your own emotions, you become more attuned to the experiences of others.

    And in our always-on world, mindfulness provides a much-needed antidote to stress. Experts suggest that mindfulness helps develop a more flexible nervous system, making you more resilient and adaptable to life’s inevitable challenges.

    7 Powerful Mindfulness Techniques to Try Today

    Ready to weave mindfulness into your daily life? These seven techniques can be practiced anytime, anywhere, to invite more presence and calm into your day.

    Mindful Breathing: Anchor Yourself to the Present

    This is where it all begins. Mindful breathing is a foundational practice used to ground yourself in the present moment, especially helpful during times of stress. Mindful breathing exercises are often the foundation of mindfulness practice.

    Body Scan Meditation: Take a Journey Through Your Body

    A body scan meditation is a wonderful way to connect with your physical self. This practice cultivates body awareness and can help release tension you might be carrying.

    Mindful Eating: Savor Every Bite

    Instead of rushing through your next meal, transform it into a mindful experience. Put down your phone, turn off the TV, and truly focus on the food in front of you. Mindful eating.

    Walking Meditation: Find Zen in Motion

    Who says meditation requires you to sit still? Walking meditation brings awareness to the physical act of walking. This practice helps you find a sense of calm and focus amidst the busyness of your day.

    Gratitude Journaling: Cultivate Positivity

    Shift your focus from what’s lacking to what you appreciate with gratitude journaling. Each day, take a few moments to jot down three to five things you’re grateful for—big or small. This practice helps you cultivate a more positive mindset and appreciate the good in your life.

    Loving-Kindness Meditation: Nurture Compassion

    This heart-centered practice involves directing feelings of love and kindness towards yourself and others. This practice helps cultivate compassion and acceptance, both for yourself and those around you.

    Progressive Muscle Relaxation: Release Tension

    If you often find yourself feeling physically tense, progressive muscle relaxation can provide relief. This technique is a powerful tool for managing stress and promoting physical relaxation.

    Experience the Benefits of Mindfulness

    Mindfulness isn’t just some abstract idea—it’s a practical tool to improve your well-being. Think of it as a way to hit the reset button on your brain, allowing you to deal with daily stress more effectively. Mindfulness helps us shift away from overthinking and negativity, bringing us back to the present moment.

    And the best part? You don’t need to spend hours meditating to see positive changes. Even a few minutes of regular mindfulness practice can make a difference. The Mayo Clinic also highlights how these practices can benefit both your mental and physical health, contributing to a more balanced lifestyle.

    Get your FREE Mindfulness Worksheet here!

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  • The Value Of Organizing Tomorrow Today

    The Value Of Organizing Tomorrow Today

     

    The Value Of Organizing Tomorrow Today

    If you want to maximize your effectiveness and the amount you get done each day, organize tomorrow, today. The second that you open your eyes you can already be clear and certain about what you have to do that day.

    It’s much more effective than trying to plan your day on the fly!

    In the evening, you’re much more objective about the next day than you are when you’re in the midst of it. It’s easy to plan a trip to the gym the day before. It’s not as easy to do so on the same day when it’s raining, and you’re just not in the mood.

    The best time to plan tomorrow is today!

     

    Follow this process:

    A. What do you want to accomplish? Depending on your job, health, family, hobbies, and life in general, what you want to accomplish will vary. Make a list of all the things you want to accomplish tomorrow. Include tasks that help you to reach your goals. Your list might have activities like this:

    • Make a nutritious lunch for kids.
    • Be at the office by 7:45.
    • Give a great presentation at work at 2:00pm.
    • Eat a healthy lunch.
    • Work out for 30 minutes.
    • Practice piano for 30 minutes.
    • Speak with an employee about frequent absences.
    • Call my financial planner to schedule a meeting about my portfolio.

     

    B. What are the best ways to accomplish those tasks? There are many ways to accomplish something. But there is only one best way. Think of your resource constraints (including time) and determine the optimal way for you to accomplish the tasks you’ve identified as most important.

    • What foods will you include in your child’s lunch?
    • What is the best route to get to work? What time do I have to get up in order to be at work by 7:45?
    • What do I need to do to be prepared for the presentation? Do I need to reserve a room? Who should be present?
    • What will I have for lunch? Will I bring it or go out to eat?
    • What type of workout will I do? Where?
    1. What are the obstacles you’re likely to face? Consider everything that might get in your way and develop a plan that will address those obstacles.  If something goes wrong, how are you going to handle itMake a plan that has the greatest possibility of avoiding the fewest obstacles as possible.
    2. When are you going to do your tasks? Decide when you’re going to do each of the items on your list. Bill Gates plans his day in 6-minute intervals. You might not have to be that precise. Find a method that works for you.
    3. Evaluate your day and try again. At the end of the day, take a look at your day and look for ways to do better. Use what you learned to improve your planning process.
      • What did you accomplish?
      • What did you fail to get done?
      • When are you going to do it?
      • What could you have done better?

    Make the most important decisions about your day the night before. The day is for executing, not deciding.

    Save your decision-making time for the evening when you can be more objective and thoughtful.

    Put your nose to the grindstone during the day and get things accomplished. Living life by the seat of your pants might be exciting, but it’s not the most productive way to live. Make a good plan and then follow it to the best of your ability. The quality of your life will soar.

     

     

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  • How to Make Your Journaling More Effective

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    Any type of journal that you keep can be beneficial. It doesnít matter if itís just to document your life or to work through problems – you can use a journal to do it all. From tracking your projects to documenting vacation to overcoming anxiety, a journal will work for you if you pick the right type and make journaling a ritual.

    * Find the Right Medium for You ñ For some people, thatís pen and paper. Many experts claim thatís the best way because of its simplicity. However, you have to do what works for you, and what works for you is what you will do daily. If you make it too hard, you wonít do it.

    * Turn Journaling Daily into a Habit ñ To be most effective, journaling has to go on for a long time. Itís a long-term strategy to How to Make Your Journaling More Effective


    Any type of journal that you keep can be beneficial. It doesnít matter if itís just to document your life or to work through problems – you can use a journal to do it all. From tracking your projects to documenting vacation to overcoming anxiety, a journal will work for you if you pick the right type and make journaling a ritual.

    * Find the Right Medium for You ñ For some people, thatís pen and paper. Many experts claim thatís the best way because of its simplicity. However, you have to do what works for you, and what works for you is what you will do daily. If you make it too hard, you wonít do it.

    * Turn Journaling Daily into a Habit ñ To be most effective, journaling has to go on for a long time. Itís a long-term strategy to improve your life and not something that is going to have any effect overnight. For this reason, ritualize your journaling so that it becomes a daily habit.

    * Set Up a Comfy Journaling Spot ñ Find a good space you can journal in each day, one which is relaxing and without stress. Some people like to keep their journal by their bedside so that each night when they get into bed, they can quickly write in their journals.

    * Choose the Right Style of Journal for Your Needs ñ The type of journal you want to keep depends on how you plan to use it. You may want to track a project, in which case youíll need a project journal. If you want to simply document your life, youíd want a classic journal.

    * Use Your Journal to Work Through Life and Reach Goals ñ Donít just write in the journal; actively seek to improve something in your life – whether itís the thoughts which drive your feelings or improving your actions so that you experience more success.

    * Consider Using More Than Writing to Document Your Life ñ You donít need to just use text. You can use images, pictures, tickets, and other memories inside your journal too. Sometimes a few pictures and mementos mean more than anything you can write to help you remember.

    * Read and Reflect Occasionally ñ Take at least a few minutes to re-read parts of your journal. Once youíve kept it for a year, itís fun to go back and read the same day from last year to find out whatís different now and whatís the same and why.

    * Keep Your Journal Secure ñ You donít want to worry about anyone getting into your private business when youíre not around, so keep it hidden. If itís on your computer, keep it password protected.

    If you know why you want to journal, itíll be easier to figure out which type of journal you need to keep to make your journaling more effective. Sometimes you just want to document your life, while other times you want to work through something difficult. It really depends on your goals and the point of the journal.

     


    improve your life and not something that is going to have any effect overnight. For this reason, ritualize your journaling so that it becomes a daily habit.

    * Set Up a Comfy Journaling Spot ñ Find a good space you can journal in each day, one which is relaxing and without stress. Some people like to keep their journal by their bedside so that each night when they get into bed, they can quickly write in their journals.

    * Choose the Right Style of Journal for Your Needs ñ The type of journal you want to keep depends on how you plan to use it. You may want to track a project, in which case youíll need a project journal. If you want to simply document your life, youíd want a classic journal.

    * Use Your Journal to Work Through Life and Reach Goals ñ Donít just write in the journal; actively seek to improve something in your life – whether itís the thoughts which drive your feelings or improving your actions so that you experience more success.

    * Consider Using More Than Writing to Document Your Life ñ You donít need to just use text. You can use images, pictures, tickets, and other memories inside your journal too. Sometimes a few pictures and mementos mean more than anything you can write to help you remember.

    * Read and Reflect Occasionally ñ Take at least a few minutes to re-read parts of your journal. Once youíve kept it for a year, itís fun to go back and read the same day from last year to find out whatís different now and whatís the same and why.

    * Keep Your Journal Secure ñ You donít want to worry about anyone getting into your private business when youíre not around, so keep it hidden. If itís on your computer, keep it password protected.

    If you know why you want to journal, itíll be easier to figure out which type of journal you need to keep to make your journaling more effective. Sometimes you just want to document your life, while other times you want to work through something difficult. It really depends on your goals and the point of the journal.

     

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  • How to Get Started Writing a Journal

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    Getting started journaling isnít something that you need to think about too hard. Yes, there are numerous types and styles of journals and ways to do this that may or may not be more effective depending on your goals, but you can simply get some paper (or your computer) and get started today.

    * Dust Off Your Pen and Paper ñ You donít need anything special to keep a journal; in fact, purists believe that using pen and paper is the best way to journal because you can carry it with you anywhere and you donít need technology. So, there will be no excuses.

    * Do It First Thing in the Morning ñ Donít procrastinate about keeping your journal. Itís best to do it in the morning before you begin your day so that you have the right frame of mind for the day. Plus, you only need five to ten minutes, so itís not that big of a deal.

    * Do It Last Thing at Night ñ Another time to do it is before bed. This works especially well for gratitude journals. That way you can go to sleep thinking about all the things you are grateful for instead of things youíre worried about.

    * Write Every Single Day ñ Whenever you choose to do it, try to set it up so that it becomes a ritual and a habit. Journaling every single day is going to be more effective than just doing it when you feel like it.

    * Start Simply ñ Donít start being worried about style and substance right now; just work on the daily habit with pen and paper (or if itís easier for you, a computer or smartphone). Donít make it hard – just get going.

    * Begin with Today ñ Start right now and write about your day today. Thatís the easiest thing to do. What of significance happened today? How did you feel about it? What would you do differently? What would you do the same?

    * Try Different Types of Journals ñ Once you develop the habit, you can start trying different types of journaling like a bullet journal, or a vision journal, or maybe even a project journal for your next project.

    * Keep It Private ñ The main thing to remember about your journal is that it should be kept private. The only exception is if you want to share thoughts with a therapist, counselor, or coach. Or if you want to turn it into a book or course, to help someone else overcome whatever you overcame.

    Keeping a journal will help you deal with the things that happen to you as well as the things that have not happened to you. The main reason is that writing it down helps you remember what you did right and what you did wrong. It helps you improve your decision-making capacity for similar situations. The main thing is just to get started journaling in any way that works for you.

     

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  • How Journaling Can Help with Mental Health Issues

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    Keeping any type of journal will help with improving any mental health issues. However, if you really want to tackle a specific problem youíre having, it will help to determine the right type of journal to keep. Keeping a particular kind of journal may work best for your issue.

    * Boosts Your Mood ñ If you really want to boost your mood, keeping a gratitude journal is where itís at. All you have to do is once a day, preferably before bed, write down what youíre grateful for today. It might not seem like much but itís very powerful for going to sleep, thinking positively about your life.

    * Increases Your Sense of Well-Being ñ As you write out your thoughts, youíll start seeing issues from a new angle just because youíre opening your mind to think about it. This is going to make you feel more capable of dealing with whatever happens.

    * Lessens Symptoms of Depression ñ Understand that depression is something different from sadness, and that you likely need a counselor. Writing it all down can make it seem less horrific so that you can feel better. Plus, you can look back at days you thought life was “over” and see better days after.

    * Reduces Anxiety ñ The problem with anxiety is that it was designed to help us get away from immediate danger. It triggers the “fight or flight” response. If each time you have that anxious feeling you choose to write in your journal how you are feeling and why, youíll start to control it better.

    * Lowers Avoidance Behaviors ñ Many people who have mental health issues practice avoidance behaviors such as not going to places that cause them anxiety, or not doing the things they need to do due to how they feel. When you write it out, it helps you get the feelings out but do the thing anyway.

    * Youíll Sleep Better ñ Pouring your heart out into a journal is a great way to get things off your chest. However, for sleep, go to the gratitude journal and write down what youíre thankful for today and go to sleep thinking of that.

    * Makes You a Kinder Person ñ Exploring your own emotional state and accepting your own feelings while you work through what makes you who you are in your journal is going to make you naturally more empathetic to others too. Letting go of judgment for self improves your thoughts for others also.

    * Improves Your Memory ñ This is almost a situation where you want to say “duh” but it has to be said. Writing down things helps you remember them because you can go back and read it, but also because the act of writing something down enables you to recall it.

    One thing that can really help you make your journaling work is to learn how to keep one effectively. Make some journaling rules, do it every day to create a habit, and keep it private unless you decide to let your therapist see it or you decide to use it to help others. This is for you and only you for the most part.

    Click here for your FREE Gratitude Mini Journal
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