How to Give Thanks

Thanksgiving is the perfect reminder to be grateful and give thanks for all our blessings.

Even on our worst days and during our most trying times we have so much to be thankful for.

I’m going to let you in on a little secret…you don’t have to wait for Thanksgiving to show and give thanks.

By starting each day with gratitude, we are able to flip our perspective on life and the day ahead. An attitude of gratitude can shift your entire outlook.

A few ways I like to give thanks daily and express my gratitude:

• I write down 3-5 things I’m grateful for each day

• I verbally share my thanks with those around me

• I quietly say 3 things I’m thankful for before I meditate

Find a way to express your gratitude, something that works for you. From experience I can say that writing it down or saying it out loud can be very powerful, and it will actually help shift your nervous system into a more parasympathetic state.

Photo By Jontel Chere

Mood Boosting Journal Prompt

With a full moon and a change of seasons approaching our energy may feel like it’s all over the place. Some of us may even feel totally drained of energy. There is so much negativity surrounding us in the news, media outlets, and every place we turn it seems…how do we escape the negativity? We turn inward. We journal, we release any stored emotions, and we recognize that we can only control our actions and our reactions, and we find something that brings us joy.

Here is one journaling exercise you can do if you need a mood boost or are simply ready to release some stored emotions.

Grab your journal and your favorite pen and let’s get to work!

First, I want you to write down how you feel energetically in this moment. Whatever comes up first write it down, there are no wrong answers here.

Next, write down 2 things that you can accomplish today that will help boost your mood. Get creative…maybe it’s going for a walk, creating a vision board, cleaning out a closet, taking a bath…whatever will boost your mood and help you to release stored emotions. 

Then I want you to put your pen down, close your eyes, and imagine yourself doing those two things today. Imagine yourself walking through each of the steps of those activities. Notice how you feel doing those activities, perhaps feel your shoulders begin to soften, feel the breath begin to slow, feel the body begin to relax and feel the mood begin to elevate. Perhaps, feel a smile across your face. Just take another moment here to notice how you feel.

Now, I want you to write down one thing you can do every single day to boost your mood and maintain a high vibe lifestyle. It doesn’t have to be complicated, but write down something you can do for yourself to maintain this feeling.

One more time, put your pen down, close your eyes and imagine yourself adding this one activity into your day - every day. How does that feel for you? Does it bring you joy? Does it help to balance out some of the other emotions and stressors? Does it make you smile?

Find something that brings you joy.

2 Questions to Ask Yourself Everyday

It’s essential to check in with ourselves every single day to see how we are really doing.

Pay attention today and notice how many times people ask you “how are you doing?”, but rarely do they give you time to actually answer before they have already moved on. That is one of the reasons why I feel that it is key to check in with yourself everyday, and ask yourself these two questions.

How are you doing?

What are you grateful for?

Write these questions in your journal, and just allow yourself to write whatever comes up for you. Most likely the answers will be different each day depending on your current circumstance, what you are experiencing in life at that moment, and so forth.

Allow yourself to be real, raw and vulnerable. No one has to read your journal except you. This is your time to really allow yourself to open up and check in….like really how are you doing? Not everyday is going to be sunshine and rainbows, and that’s okay - that’s “normal” in fact. Allow yourself to work through your feelings and your thoughts on paper.

Then once you feel complete with that question, write down what you are grateful for. Personally, I like to list 5 things that I am grateful for each day. This allows me to keep my head in a positive space…or bring it back to a positive high vibe space…and bring that energy with me into my day.

With the busyness of our lifestyles it can be difficult to stay in the present and focus on our current blessings and life. It seems like we are always planning and looking to what is next. These two questions will help you stay present, check in with yourself daily, and help you to live a more grateful life.

Photo By Jontel Chere

Reflecting back on 2020...

As we approach the end of 2020 (finally!) I can’t help but reflect back on this year.

The good, the bad, and the seriously ugly. This sure has been a year for the books.

Over the last several months I’ve noticed many of us getting stuck in talking about how awful and challenging this year has been…I’ve been guilty of this too at times.

I talk so much about flipping the script and how important it is to try and see things from another perspective; I’ve had to remind myself to do this at times this year and I’m here to gently remind you to do the same.

In a previous post I talked about how challenging this year has been for me personally, and how I would never had survived this year if it weren’t for the love and support of my husband. All of which is true, however when I stay in that mindset of trauma, loss, and challenges it only makes this year seem harder and overwhelming sad. When I am able to step outside the sadness and the challenges, and see the joy and amazing things that I was able to accomplish (no matter how small they may be) then life all the sudden seems beautiful once again. Does this make sense?

For instance, professionally this year has been incredible for me. Despite having 2020 roll in and cancel all my incredible events, I pivoted in a way that I had only dreamed of prior. I won Top 40 Under 40 for Southwest Florida (2nd time in two years!!), I was featured in 4+magazines, my business has grown and remained in the black all year, and I have expanded into a place where I am actually having fun in my business again. It’s amazing!

So as we all reflect back on 2020, I’d ask that you allow all of the feeling in…but do your best to flip the script and find some inspiration and amazement from this year.

After reflecting back on this year, consider what you would like to leave behind in 2020?

For me personally, I am leaving old patterns and behaviors that no longer serve me. I have stepped into my own, I have found what truly makes me happy, and you can bet that I am bringing this with me into the New Year!

Journal Prompt:

Find a comfortable seat, close your eyes, and think back on this year. Allow all the emotions and months to rush through your being, feel it all. Then open your eyes, and write down the first things that come to mind….what would you like to leave behind in 2020?

Photo By: Jontel Chere

Holiday Journaling Prompt

Hi Friends! Can you believe we are only 16 days away from Christmas?? The holidays are in full swing in my book. This time of year can be one of the most stressful, overwhelming and lonely times of year for many of us…in a “normal” year…but it’s 2020 and these feeling are x100 for so many.

I am a big advocate for daily journaling…daily as in every single day…not just when your life is upside down. Daily journaling helps us to get all those thoughts out of our heads. We can put them to paper and decide, “hey, that’s a great idea Jen” or “hmm…yeah, I’m going to put that negative energy aside”. Journaling allows us to be unbiased and write/communicate without ANY judgement…that’s kind of amazing!

For many of my clients I recommend journaling as a way to begin communicating with themselves, be truthful and honest with their feelings in a completely judgement free zone. Often times many of us hold back on communicating our true feelings for fear of rejection, ridicule or fear of not being understood. At our core we all want to be seen, heard, valued and understood. This all starts with us, within us.

I have been journaling on and off for years, and have dozens of journals piled up in my office as we speak. However, it wasn’t until this year that I really stuck with a daily journaling practice - remember it takes a minimum of 21 days to start a new habit!

Now that I have I can not imagine going back. I’m someone who constantly has a million things going on in my head (and on my desk). I am working on projects well into 2021 and early 2022 (yes…insane but so exciting!!)…and journaling helps me to clear my thoughts professionally, personally, and on a deeply emotional and spiritual level some days. I am able to get everything “off my chest” and onto paper. The act of writing it down helps me to immediately feel better, more organized, and more rational in my thoughts. Sometimes my journaling looks more like a to-do list, some days it’s just my gratitude list, but regardless of what I journal I always feel better.

Back to the holidays…

Stress and depression tend to be at an all time high this time of year, ironic since this is supposed to be the happiest time of the year. To help my fellow readers, clients, and followers out I thought I would give you a holiday journaling prompt to help guide you through this time of year.

Start by writing down 3 things you are grateful for (don’t overthink it…just the first 3 things without judgement).

Then write down what your ideal holiday season would look like. (dream BIG)

Then take a moment to reflect on this list, and see what you can possibly accomplish this year (COVID-19 and all). Did you want a family dinner on Christmas…okay, FaceTime or Zoom call with your family. I know people who all make the same recipe then video chat and share the meal together.

You do not have to be alone this holiday season.

What else can you accomplish from your ideal holiday season? You want to open presents with your family and friends, okay great! You want to bake cookies with your Mom, awesome! You want to send Christmas cards, do it! There are so many ways in which we can all be together this holiday season…without actually being together IRL.

Write it all down…dream big…allow yourself to smile and fantasize about the holidays. Allow that holiday magic to fill the air.

If we continue to focus on the good - the magic - it will drown out the sadness and the inevitable changes of 2020.

Just know that you are not alone, and you can always return to your journal - as often as you’d like - to dream, ponder, and consider the possibilities.

This post came about because one of you recently reached out and requested tips for journaling and journaling prompts, so I began last month with my Attitude of Gratitude journaling post (if you haven’t checked it out yet definitely do so!) and thought it was a great idea! If you have any questions about journaling or would like more journaling prompt comment below and let me know!

Attitude of Gratitude - Journaling Prompt

Journaling can change your whole perspective.

It’s not only incredibly therapeutic, but it can be a wonderful way to help clear your head.

If you are anything like me, you probably have a million things swirling around in your head at the same time. Journaling provides me with clarity. It allows me to channel and organize my thoughts.

In the mornings I write in my gratitude journal. I write down 4 things that I am most grateful for - in that moment. I don’t over think it, I simply write the first 4 things that come to my mind. Starting my day with gratitude, actually allows me to keep these 4 things front and center {and on my heart if you will} as I move through the rest of my day. So when someone cuts me off in traffic, or I’m rushing to meet a deadline, or I forgot something - I am able to breathe, reset, and bring myself back to these 4 things.

If you are reading this thinking “yeah, right…that will never work for me” trust me I get it, I was skeptical at first too. Even after years and years of journaling I was doubtful whether writing in my gratitude journal daily would keep my mind focused and positive all day. After a year of doing so, I can tell you first hand it does. In fact, some days at night when I am preparing for bed (and completing my evening routine) I think back to those 4 things, and it really helps to calm my mind.

At first I thought my 4 things would always be the same…my family, my job, etc. But after months and months of writing I can tell you that they change daily. Sure, I am always grateful for my family and my job, but the “in the moment” 4 things change daily.

Now let’s be honest, some days journaling - and even a journaling assignment as simple as this - can be tough. Some days you may wake up on the wrong side of the bed, or be working through trauma or loss, and finding even one thing to be grateful for can be overwhelming. However, as someone who has endured more loss and trauma than some experience in a lifetime, I can tell you it is possible to find gratitude daily. It is in these difficult dark times, that it’s so important to focus on the light and the simple or even mundane things that you are grateful for.

Take a moment right now and write down the 4 things you are most grateful for.. Don’t think, just write.

One of the things I like best with this exercise is that there is no wrong answer. There is no judgement when expressing gratitude. You are simply thankful, and that is it.

My favorite gratitude journal is from ESPWA but you can also just take a journal you already have and write your own 4 things in it daily.

Happy Journaling!