Journaling: Explore the Possibilities With My Free eCourse

prismAre you a journaling devotee, beginner, skeptic, or critic? Have you actually tried it or just been aware of it around you? What are your opinions about the practice?

I have come to see journaling something like a prism – a tool that can provide clarification by helping us focus on particular aspects of our lives.

Depending on what we wish to look at, there are different styles and techniques to explore.

Journaling has been a way for people to express themselves for centuries. Its current popularity can be seen in a Google search for “journaling” that returned 47,300,000 results!! This clearly indicates that there a lot of people providing lots of information on this broad topic which has many subtopics and categories.

Perhaps you are wondering what all the fuss is about and would like an overview to see what the possibilities are for you. Or perhaps you have journaled and are interested in expanding your view of the varieties and potential of journaling.

I invite you to sign up for my brand new free ecourse, “Journaling: a Prism to Clarify and Enhance All Aspects of Life.”  It is an overview that can give you some new options for using journaling. It includes some free sample journals to try.

Go here to sign up and you will receive it via email in 7 parts over 14 days. You will also have access to a Facebook group on the topic. http://carolbrusegar.com/journaling-prism-to-clarify-and-enhance-life/

Your first lesson will be available immediately upon signing up.

Check out a couple of my previous blog posts related to journaling.

The first is about 4 major purposes to journal: https://carolbrusegar.com/journaling-as-a-tool/  I talked about personal growth, self-discovery, gathering ideas and brainstorming solutions, and capturing life experiences. Journaling provides a great tool for these things.

Another great use is to nurture and increase our creativity. https://carolbrusegar.com/journaling-techniques-to-boost-your-creativity/

How About a Midyear Check-in?

check inIf you are anything like me, you are amazed to realize that the midpoint of the year is upon us. It’s a great time to do a check-in with ourselves. It can be about personal goals and situations, family or groups in which you are involved, work, business or any other area of life. As the days, weeks and months seem to whiz past us – or we whiz through time on a roller coaster – a milestone like mid-point of the year can be a good reason to assess and refocus.

(If you are reading this at another point of the year, you will probably see that similar questions can be used at any point when you want to assess and regroup.)

I suggest a few simple questions to get started. Here they are:

What do you consider your accomplishments and high points of the first half of the year?
What attitudes, habits or practices helped those things happen?
What held you back from being at a different point at mid-year in each of the areas you are reviewing?
What needs to change so your results are different in the second half of the year?
What are your major goals for the next six months? (or another timeframe you choose)
What do you need to do to make them happen?
What additional resources or tools (of any kind) do you need?
What are the first steps to take and when will you take them?

I am finding this very helpful. I am ending the first half of the year with a very productive last month. By actually writing down what contributed to that will help me build in things to maintain and accelerate my momentum. Identifying what held me back earlier in the year allows me to make sure those same things don’t sabotage me in the coming months.

Although it is easier to read through questions like these, think of some responses and move on, the impact will be so much greater if we write down answers. The resulting document can be kept where it is a visible reminder on those days and even weeks when life takes us off course.
May your second half of the year be enhanced by your thoughtful assessment and planning!

FREE TOOL: I have put these questions into a worksheet in 2 formats. Use the one that works best for you. The links below will take you to the PDFs that you can download and print. 

Mid-Year Assessment Form A

Mid-Year Assessment Form B

 

Habit Stacking: A Gentle Way to Enhance Your Life

Habit StackingIt’s summer and the time of year when routines ordinarily shift. Whether you have children on summer break, hours are adjusting at work or volunteer and extracurricular activities go on hiatus or ramp up, the season usually brings changes. In this year of 2021 the changes include phasing out of pandemic restrictions and figuring out what this new season will include. Habit stacking can be a great tool as you make adjustments in your own and your family’s lives.

Habit stacking is adding small things to our already existing routines. We all have morning, evening and other routines that are habits we barely think about as we do them. For example, you may get up, eat breakfast, shower, brush your teeth, and possibly exercise each morning, in that order.

Creating a new habit can seem like a job that requires effort. You’ve heard that it takes 21 days of repetition to establish a new habit; others say even longer. Yes, repetition will be necessary, but habit stacking is an easier way to make some desired changes.

Author S.J. Scott wrote a book called Habit Stacking: 127 Small Changes to Improve Your Health, Wealth, and Happiness. These are all things you can do in five minutes or less – tiny habits at its best. The book is a great tool for learning this technique.

Habit Stacking Works in All Areas of Life

Tiny habits work in all areas of life:

  • Leisure (Your days off, vacation time)
  • Organization (Keeping the house and/or workspace clean, organized, and decluttered)
  • Finances (Making and saving money, reducing debt)
  • Productivity (Finding your best working hours, getting tasks done on time)
  • Spirituality (Connecting with the earth and your Higher Power)
  • Health and Fitness (Your mental and physical well-being, including what you eat and how you exercise)
  • Relationships (Developing loving relationships with family and friends, getting along with co-workers)

Getting Started with Habit Stacking

The basic process is this:

  • decide which of the above areas you want to improve and identify why this is important to you
  • identify a current routine which you can augment with micro habits on this topic
  • choose and add/stack those micro habits to it.

For example, if you want to focus on health and fitness and you do a few minutes of yoga in the morning, you can stay on the mat and do five minutes of meditation. After that is complete, you can do four minutes of visualization, and to finish it up, do three minutes of deep breathing.

Here are some examples of areas of life where we already have routines that we can augment with the tiny habits we choose to add.

  • When we wake up in the morning
  • When we start work
  • On a break or lunch
  • After work
  • After dinner
  • When exercising

These are examples – adjust with your own life routines.

S.J. Scott believes that you should only add micro habits to one routine at a time. So using the example above, you will augment your morning yoga routine to improve your health and fitness to start with. You can add micro habits to other routines after this is one is established. Repetition is key; doing your expanded routine including the new tiny habits each day for 21 to 30 days will establish a lasting pattern.

Example of Habit Stacking

Let’s look at a daily routine for enhancing relationships using habits stacking. We will use dinner time as our example. You can stack several mini-habits like this:

  • When we prepare dinner, I will ask about their day.
  • When we sit down to eat, I will say how grateful I am for not only the food but having them in my life
  • During the dinner, I will put away my cellphone and focus on what they say
  • During cleanup, I will touch my partner’s or child’s lower back to make a physical and emotional connection.
  • After dinner, I will take their hand, and we will walk around the block while I express my love

Just like goals, being accountable will help you to succeed. Tell people what your stacked habits are, and if they see you miss a step, they can remind you what you need to do.

 

Habit Stacking: 127 Small Changes to Improve Your Health, Wealth, and Happiness includes access to a companion website with bonus downloads, checklists and videos. Here’s where to access the book:

Get S.J. Scott’s book here: Habit Stacking