Transformation Journey with Journaling - Discover Purpose, Clarity, and Balance

1. About Transformation Journey With Journaling: Hi, I'm Caprice, and welcome to the transformation journey with Journaling. I'm a skill share instructor and a writer. For the last seven years, I've been on a transformation journey, and journaling has been a huge part of that. I want to bring to you all of the things that I have learned through journaling. In this course, you're going to learn journaling is important. Also, how to create a journaling practice that works for you, even with your busy schedule. The benefits of journaling for your emotional well being and how quickly those actually take effect. You're going to remove perfectionism, that thing that's been holding you back for such a long time. You're going to learn simple and effective journaling prompts and techniques that make journaline fun and easy to do. You're also going to learn how to do self care for yourself. Who is this course for? This course is for anybody looking to make a transformation in your life. It's for anyone who wants to start a journaling practice. For those that maybe started a journaling practice before and didn't keep with it. For those that have been journaling for years and maybe want to up their game a little bit. It's for anybody who again wants to make a change in their life. At the end of this course, what you'll discover is the new person that's been hiding within you for so long. You're going to discover new passions, new desires. You're going to remove all the things that you've been holding onto for years. You are going to get rid of that. You're going to become the person that you've been wanting to come for so long. I look forward to seeing you in class, and thank you so much. 2. Why Journal: So why journal. It's become a pretty buzz word buzz thing to do, I want to say in the last year, two years, probably, especially since we've had some changes to our environment. But the thing is, why not journal. So journaling has been proven scientifically. They've done studies for this that shows that in as little as 12 weeks, just journaling 15 minutes for a three days of those weeks. Your anxiety reduces your overall health improves. And your mental clarity is there. I guess the question is why not journal. Journaling allows you to get all the rumble that you hear in your mind all day long, and you just sometimes want to say, stop, but you just don't know where to stop. That is another reason a journal, just to get it out of your mind. Sometimes you don't have people that you can talk to. Maybe it's information you just don't want to share with others, but it's wonderful to write it down and to get it out. There is no reason or no format that you have to follow. You can just take that pen, that piece of paper, and just write whatever comes to your mind. Do not think about it. So journalin allows you to release those emotions, release that energy that you're having by there. It allows you to release the fact that you're stuck. It allows you to find the opportunities to evaluate what are those constant thoughts that are always in your mind? You might think that you're having a thought about something that happened at work or something that happened at home or how the kids are bothering you. When in fact, it really could just be something that someone had said or did or you saw something that might have triggered something you buried a long time ago. Talking it through and writing it down allows you to recognize those little things that have been popping up for you that are constantly in your mind and jagging around like little blades of fire in your mind. Again, the question is why not journal? Just journal and allow yourself to be your own friend. Allow those inner thoughts to come out. Allow yourself to be free. Free yourself. Take the burden off of your shoulders. Does it immediately remove everything? Absolutely not. But what it does is it takes you on a journey where you start creating and you start seeing places and ways that you could make changes for yourself. It allows you to put some of the puzzle pieces together. Maybe it's friends you're realizing are no longer in a good spot or maybe it's friends that are just jumping on you and you need to start allowing for boundaries. Just allow yourself the journaling process. We'll give you so much more clarity and allow things to come into focus for you. If at all anything, it allows it just to be free from your mind so you can get it out and not have to think about it anymore. That is why you should journal. There's so many other things, but let's just start off with that immediate why. Let's get it out of our minds. Let's allow you to move forward. Let's allow you to get that clarity going. Let's allow you to feel free. Let's allow you to remove that burden. So, you can go ahead and get your workbook right now, the 30 day challenge and fill out one of those pages, or you can simply just get your own workbook, a notebook, a piece of paper. I even if you write down today sucks, Today was a wonderful day. That's journaling. You don't have to write paragraphs, you don't have to write a dissertation. You can write two words. I'm happy. I'm loved. I love, and just move on from there. That is why we, journal to let go, release, allow things to come in, allow things to let go. Again, go find that cozy spot. Go enjoy your day, maybe grab a cup of coffee, some tea, quiet yourself in a place, set a time for 15 minutes, jot down whatever comes to your mind, and I'll see you soon on the next video. 3. How To Fit Journaling Into Your Busy Schedule: O. Hi. In this video, we're going to talk about how to fit journaling into your busy schedule. Unfortunately, we use time restraints as a bit of an excuse to not journal. We refuse sometimes to give ourselves five, ten, even 15 minutes of quiet time. And we just allow it to fall to the wayside and not do it at all. Let's talk about ways we can incorporate journaling into your very busy schedule. It's actually simple and easy to do as long as you give yourself a little bit of grace and time to go forward with it. So we're going to start small. It does not have to be a big project because starting a big project ends up going to the wayside and we don't end up doing it. So we're going to start small and we're going to start with just 5 minutes a day. I want you to schedule on your calendar for the next week, for the next seven days. I want you to set aside 5 minutes for yourself. Within those 5 minutes, you're going to grab your journal, you're going to find a quiet spot, and then you're just going to write whatever comes to your mind. As I mentioned in the other video, it does not have to be a huge long list of anything. It could be five words, ten words. But you'd be surprised that once you start allowing your mind to just release, how much you might actually continue to write. It's not about thinking about what you're writing, it's just about what you want to get out of your mind. So, grab your calendar and put 5 minutes for the next seven days. After seven days, I want you to increase it to 10 minutes or maybe 15 or 20. Do it whatever feels right for you and whatever is working right for your schedule at that time. Another way you can add journalin into your day is maybe pair it with another activity. A lot of times we are very much into our routine. Do you set aside a few minutes in the morning, maybe to grab a coffee or eat a little bit of breakfast or in the evenings? Right before you go to bed instead of turning on your TV maybe or looking at your phone, grab your journal instead. Again, set a timer for maybe 5 minutes, 10 minutes, 15 minutes or longer depending on whatever works for you, and set that side or add it to that routine that you normally have. Just go ahead. And put that in there just as you would if one of your kids, your husband asked you to do a favor and do this favor for yourself. Add that into your day. Set another timer for yourself. Set a timer for your five, ten, 15 minutes and just give yourself the time to do it. Do it while you're waiting for something to cook in the oven. Set that timer. I'm always using the timer in my oven. When you're waiting for the pasta to cook or your chicken nuggets to come out of the oven, grab that journal, hide yourself in a corner and write something in that journal. Again, does not have to be long, short and sweet works as well. If long comes out, let it flow. Also be flexible. You do not have to write every Monday, Tuesday, Wednesday, five days a week, three days a week, set whatever works for you. If maybe you set aside a time to actually journal, like I suggested to set a timer or a calendar invite for yourself. If that doesn't work out for yourself because something came up, that's okay. Reschedule it for yourself. It's okay to have flexibility. The key is to give yourself consistency. It's about building a pattern, building your mindset to do this. Again, flexibility is okay. Do not beat yourself up if you can't make that scheduled time for yourself. Just reschedule a time for yourself. What I want to do here is to start getting into the practice. If you didn't print out your 30 day journal, your challenge journal, you can go grab that or go and grab another piece of paper, a journal. Let's find some time I want you to set a time for about three, 5 minutes. I just want you to write down, write down one thing that made you smile today. Whether it was seen at bright and shiny, you got to leave work early, you got a discount at the grocery store. It was just a relaxing day. Whatever made you smile, I want you to write that down. That will be your first journal prompt for today to get you started. But again, go back, go schedule some time for yourself and add it to your very busy day and just give yourself a little bit of consistency. I hope this works out. I see you in the next video. 4. Simple Journaling Prompts & Techniques: Hi. Today in this video, we're going to talk about simple journaling prompts and techniques. I want to make journaling fun and easy for you. It should not be hard. It should be about allowing yourself to grow and feel better. So start with daily gratitude. What is something in your day that you were grateful for? Was it being able to talk to somebody, an old friend, a family member that you haven't talked to in a long time? Was it just the fact you gave yourself 20 minutes to go to your favorite local coffee shop and grab a cup of tea or that wonderful chi latte that you've been hoping for in a long time? Be grateful for. When you write it down, it allows you to feel that emotion again and just bring it into yourself and experience it again. Write something you've been grateful for and allow it to come full circle. Also, think about your highlights from today. What was something exciting that happened to you or just made you happy, just made you smile, made you stand a little bit taller. What was something you did? Write that down, experience it again. Ask yourself a couple of questions or this question to start out with, what were you proud of today? What is something that you did that made you proud? Was it that you completed a task that's been hanging out for a long time, that you were able to help somebody work through a problem, that you volunteered at a local shelter that you've been wanting to do? Anything? What is something that made you proud of today? Maybe it was the fact that you just yell at somebody, that you were able to have a very calm day. That would make me proud. Some days are a little bit rough. Write yourself a future letter. So who are you in the future? Who do you want to be? Who is this future self that you see internally, that you want to bring out that you want to experience. What advice would you give that person to help you get to your future self? Write that letter down, experience it, B bold, let it all out, all the things that you think you can't do. Write that letter to your future self and tell them how you want to get there, what you want to see in your future self? Another huge one for me is just mind dumping. That is just allowing your day to just come out of your mind. It's like your journal is now your best friend, they're able to say anything to, and you just want to get it out. It's really amazing that once even writing it down on paper and getting it from mind to paper allows you to just let it go, allows you to experience it. Most helps you get through what do you need to do? How do you get through this? Is it really as bad as you thought it was? Or maybe it's even this wonderful day that you were experiencing and you just want to let it all out and keep experiencing it. I was such a great feeling for that day. Sometimes you need some prompts to help get you started, especially when you're new to journaling. What I want you to do is I want you to go grab a journal or grab your third day journal. Here are three different things that we're going to try in there. I want you to set a timer for 3 minutes, and I want you to do a brain dump. Just allow whatever's going to come out and allow it to flow. I also want you to write three good things. It could be about anything. What are three good things that either stood out for you, that you want to do, that you completely love, that might change something for you, just write three good things. And then I also want you to do one word reflection. Just write down one word that comes to mind. Don't think about what that word should be. What is one word that comes to your mind? Maybe it was love, hope. Fear, scarcity. Any of those. When you write down those one words, you're going to start seeing a pattern of where you were in that day and what's going on. Then it's going to help you bridge the gap and how to re thinkin through things and where you might need to make some course corrections. So that's your goals for today. I want you to get out those journals, set some time for yourself. Again, five, ten, 15 minutes, 30 minutes if you really got some time, and go for it, and write it down, enjoy it, and I will see you in the next video. Have fun day. 5. How Journaling Help Your Emotional Well Being: I. In this video, we're going to be talking about journaling for our emotional well being and how it helps our mental and physical being as well. Why does journaline or how does journaline help that? Anytime you're able to express your emotions, whether it's on paper or even verbally, you feel so much better because you're able to bring the emotion to the top, feel in the presence. Think about a time when you may have written a letter to somebody, and it's very positive or Maybe they weren't feeling well, but you wanted to make them feel better. You wrote these positive words in this wonderful letter, and how did you feel after you wrote that letter? I bet you felt really good because you knew that when that letter gets that person, that supportive letter gets that person, how well they're going to feel. Those are words written down. The emotion that comes from those words are powerful. The same thing goes for journal. Your own words are so powerful. However, we never allow our words out. We keep them in our body. We don't release them. Many times we will tell somebody else, say, like, I love you. Um, you know, have a great day. But you ever tell yourself that? Do you ever want to give yourself that same emotion? I'm sure you feel that when other people say that to you, that emotion comes to you. But when you journal, you're allowed to bring those emotions out and experience those emotions. It helps you process those emotions and take them in and then dissect them and see where they should be in your system that day? Do you need to get rid of them? Do you need to just experience it and be done with it? Do you want to experience it again because maybe it was so positive? It allows that emotional release and for you to provide clarity and understanding to your emotions. So maybe you had a discussion with somebody and you thought that it went one way and your interpretation was in such a way that it brought up these certain emotions for you. But you're really not sure and you really don't have anybody to talk with. Writing that down, writing that situation down allows you to re evaluate the situation. Maybe at the time that you heard it, you weren't in a decent mindset, and so you might have taken it a different way. But when you wrote it down, when you re read it, you might think, Oh, well, maybe I was a little too at haste and I shouldn't have thought that way. Oh my goodness, I was right and now I need to figure out how to correct this issue. But what it does is allows you to bring it back home, allows you to bring it back to the present instead of continuing to fester about it. Think about when you're festering or have something inside of you that you just haven't released. It makes you feel tired and lethargic. Sometimes when you have multiple situations like that, you start getting sick, like maybe physically sick. And it definitely, hinders your emotional state. You might start getting a little bit more stress, feel more anxious, start getting a little depressed because you can't get rid of those emotions. You can't accept them in and feel them. So when you can't release them, they keep boiling up like a big pot of boiling water, ready to explode one day, and you might have thought that you've gotten rid of it because maybe they're not at the forefront of your thought, but they are definitely buried deep down in your soul, and the hard you get rid of. I'm sure there's times when maybe during a conversation, something brought up, something else from a long time ago in your past. You're like, gosh, where did that thought come from? Why do I feel like this? These are the emotions that you can get out on paper. Once you release them and you might see patterns with them, then you can see, you can put your puzzle pieces together and how you need to take care of that. What can you do to feel better so those same emotions don't come up? Or again, what if there are happy moments, what was I experiencing in my life that made me feel so good, and how can I continue to experience that? These are the things that journaling allows you to put together for yourself. It allows your mind just to be free and feel free. Your journal is your best friend. It's that person that you can just say anything you want to. There's no filters, no nothing. You just write and write and write. Allow yourself to listen, allow yourself to explore. Allow yourself to feel the emotions. Allow yourself to be free. What I want you to do is I have a couple of ways that we can go ahead and start journaling for this video. I want you to set a timer for 15 minutes. Go grab your 30 day journal, go grab your regular journal, some pieces of paper, and I want you just to freewrite. Just dump everything out for 15 minutes or longer. And just write whatever comes to your mind. Don't think of a topic, Don't think of what you think you should be writing. On that day that you sit down, I want you just to whatever is on your mind, start writing. Right, right, right. One thing will lead to another. Then when you're done, just read it over and see where you're at that day. Accept the emotions that come with it. Do you feel that inner turmoil inside? What can you do to release that? Do you need to have a conversation with somebody? Do you just need to write something more about it? Do you need to break it down into further details? Just write about it, don't censor yourself, swear, yell, scream, cheer, smile, cry. Whatever you need to do that comes up, allow yourself to feel it? It's going to be cathartic for you. It will allow you to come through. Another one that you can do is write a letter to someone you're struggling with. Now that someone can also be yourself. You might just be struggling with yourself. But perhaps you are having a dear friend of yours that you just might be going through a bad time with. Whether you send this letter or not is up to you, But definitely write a letter. Allow those feelings to flow, allow your voice to be heard, because a lot of times when we're having these struggles with people, we don't allow our voices to be heard. When you journal, you allow for that. You allow your feelings to come through, you allow your emotion to come through, you allow your perceptions to come through. There's no right or wrong. You are allowed to feel how you feel. You are allowed to experience those. The other person, if you do send it, needs to also accept your feelings for who they are and what you feel. Totally up to you if you want to send it, but definitely write a letter and make it as long or short as you need. Your mind will usually stop you when there's nothing more to say. You can sit on it and revisit that as well. Now, another thing, why is, as I mentioned in the beginning, what are the benefits of journaling? There are so many benefits and in such a short time they can be achieved. As little as 12 weeks journaling for three times a week, minimum 15 minutes each of those sessions, you will have more mental clarity. You will see your anxiety and stress reduce, and you're going to start feeling better. It's amazing when you're just allowed to let these emotions flow, how well you feel. Your mood improves, your mental ability improves, things start to change for you. You might start moving in a new direction in your life that you always wanted to go because you're not stuck anymore. You felt them, you allowed them to come. Just writing words bring such new clarity. It allows you to get over those hurdles. It allows you to move forward instead of backwards. It allows you to not be stuck in that puddle of mud anymore or that quick sand that you feel like you're in. With that, I want you to go grab your journal, continue with your 30 day process, and I will see you in the next video. 6. Perfectionism Is No Longer Your Enemy: Hi. In this video, we're going to talk about perfectionism and how it's the enemy. We want to embrace imperfection. We want to embrace your creativity. So perfection is so over rated. We know deep down in our souls, in our hearts, nothing is perfect. There is no perfection, no matter where you go, and that's what makes everything meat and cool and makes you want to do something else. If everything was perfect, what a boring world we live in. The goal is that you want to do it to your best of your ability. Just do the process that you want, focus on the process, not the end result. Forget all the judgments that you think might be coming. A lot of this probably stems from when we were children because we lived a lot of black and white. It's either right or wrong. There was no in between. You could supposedly have creativity, but it was structured for you in a box to do X Y and Z and check all the boxes. This is not what journaline is about. Journaline is allowing and teaching you how to just be you, how to embrace yourself, how to be honest and vulnerable to write for yourself and to yourself. Nobody else matters in this process, only you. This is all about you, and yes, you can be selfish here. This is all about how your journey is going to be through your journaling. This is going to allow you to embrace yourself, forget about all the rules that might be lingering still in your mind and just go with it. It's about growth for you. It's about your own self expression that you might have been holding back for quite some time. Maybe it's because you think you should have been living life a certain way versus how you really want to live it, or how you should be expressing yourself, you can't say something because Aunt Susie is going to get mad at you, or you can't do this because mom or dad told you that was always wrong. When deep down in your gut, you knew that it was always right. Let's start with some affirmation. Grab your 30 day journal or your regular journal or again, your piece of paper. Let's start writing down some affirmations so we can get rid of this perfection nonsense that still might be lingering. I want you to write down. I accept myself as I am. Again, I accept myself as I am. Write that five times, write that once, write it every time you feel that you need to just remind yourself that you don't have to be somebody else. You can just be you. Next, I want you to write down, my best is good enough. You don't have to be at somebody else's level. You are just at your level. You be you, you enjoy who you are, because your best is good enough. Write that down again. My best is good enough. The next one is, this one's a big one. I release the need for everything to be flawless. So if you think your house always needs to be clean because somebody's coming by, I doubt anybody's really paying attention. Let it go. If you just didn't have the time, let it be. I'm sure it's fine. You want to release the need. Release the need for everything to be flawless because will everything really be flawless? Probably not. Even if you thought you cleaned your house as well as you did, there might be something in the corner that you forgot and then you're going to be so frustrated with it that's still hanging out there. Just release that need. B you, B you in the moment, B you for what it is at that time. That's all that matters. Now, here's a really cool feature that I recently have taken on myself, and it's really become a huge part of my journaling process. It's adding a drawing to your journaling. I want you to find a blank page, and I'm sure back when we were in school, we all were taught color in the lines. If you didn't color in the lines, it was wrong. I want you to draw your own picture of how you're feeling about, maybe something you wrote in your journal, maybe something you saw outside. Maybe it's an emotion you want to get out, maybe it's just something you want to express of where you want to go, what you want to experience one day. Want you to color outside the lines. I want you to be imperfect. I want you to create something without thinking about it. I just want you to create. I want you to realize once you see that picture, what is it that you're bringing up for yourself? What is that emotion that you want to share with yourself, that you wanted to put in that book that's coming up in your mind. What is the picture that's relevant to whatever you're working through right now? Again, make it yours. This is about you. The process, not about being perfect, because we know perfect doesn't exist. B as perfect as you can, B as wild as you can and enjoy the process. And I will see you in the next video. 7. Self Care Through Journaling Making It A Priority: Hi. In this video, we're going to talk about self care through the journaling and how to make it a priority. You may have tried journaling in the past and found that it didn't work for you. What I have found is that primarily it doesn't work because we don't set aside time. We don't give it a level of importance. Now it is time to give it that level of importance. You are going to make this a priority for yourself. You are going to give yourself at least 5 minutes a day, if not a little bit longer, but minimum 5 minutes a day to do this. You are going to remove any guilt that you might feel for giving yourself some quiet time. If you even have to go hide in the bathroom to find your quiet space, I want you to do it. And you are not to feel guilty about it. There is no reason why you cannot take minutes for yourself to release your emotions and allow yourself time to just brain dump and get it all out. No more keeping it in, no more keeping it tucked inside and building up and just festering like that green little monster inside of you. It's time to get rid of it. Now, think about this. When you start doing things that you feel are good for you. When you start feeling good about yourself. What do you think is the ripple effect with that? When you start feeling good about yourself, you start feeling good about creating that confidence in you. Do you see that you attract new things to you, better things, the things that you want? The old say misery loves company. When you're miserable, you find miserable things, but when you're happy, you find a sense of peace and calm and peace and calm starts to find you. You're not looking or you're not sending out the vibes of negativity, you're bringing in positivity. Those are the ripple effects that are going to help you. When you allow yourself this importance to journal, because now you're going to start feeling better about allowing these motions to go. When you start feeling better, again, the ripple effects happens and better is going to come to you. So here's what we need to do. You need to prioritize time for you. Yes, you are going to set aside a specific time each day. I'm sure that you have at least five or 10 minutes somewhere in the day. Even if you have to shove something else aside, I'm asking that you do it. Do it for you. Set aside that time. Let's start with a specific time each day. I know I mentioned in one of the earlier videos, you can have flexibility. But in the meantime, I want you to schedule the same time every day. We want to get you into a nice positive habit, a nice positive flow, something to look forward to every single day, as you go ahead with your day and you're like, Okay, now is my time for me, now is my time to release. Now is my time to allow my motions to accept them and release them. Now I get to concentrate on me and not everybody else. Set that time aside, grab your journal now. I'm sorry, grab your calendar now and do that whether it's your phone, your calendar on your wall, wherever it is, we need to tap it in your purse. Do that. Next is to find your favorite quiet space to do this in. You might have your bedroom that you lock yourself in. Again, I know I said, go hide yourself in the bathroom, wherever you can find a space where you know someone's going to be knocking at the door, looking for something. I want you to pick that as your spot. Maybe it starts out at one spot in the beginning and then later you might start clearing out a little nook in your house and put a favorite chair there and a nice little candle, maybe some essential oils to be blending where you're going and free yourself, some tea, coffee, your favorite cola, whatever it is for you. Create a little space for yourself where you can go enjoy Feel the relaxation, you don't want to feel anxious while you're there. You just want to feel relaxed because again, this is about you. This is about your time. Then I want you to realize about the mind shift that's going on while you've been doing this? You might not see the first couple days. But come seven, come ten days when you've been doing this? I want you to go back and I want you to reflect and see some of the things that you've written. I want you to explore those from when you first started writing to six or seven days later. How has that changed for you? How do you feel? How does I don't know, H your world changed at all yet? Do you feel a little bit more positivity coming? Do you feel a little bit lighter? So in your 30 day journal on your sixth day, there is a reflection page. If you filled out pages 1 through five, the first five days, I want you to go back and review those. And then on the reflection page, I want you to write anything that you might have come across that might be you know, lingering that you see similarities. And I want you to put the reflection down. I want you to read through that. I want you to explore that. So go ahead and take your time, go schedule your time right now, and I look forward to seeing you on the next video. 8. Creating A Journaling Practice That Sticks: Hi. In this video, we're going to talk about how to make your journaling practice stick. We want to make sure that you create a nice habit for yourself that allows you to be free and a new things that you've never achieved before. I know you can get excited once you start jumping into something new and the first seven days sounds phenomenal, and you do really well the first seven days, but then we tend to tee off and not continue with our practices. So some of these tips, I've already mentioned the other videos, but sometimes hearing them over again helps. I'm going to suggest that you take these steps so you can create a journaling practice or at least start one and then modify it and go along as your needs fit for yourself. The first one is always to set aside a specific time of day to do it. Whether that's early in the morning, before you go to bed, somewhere in the middle of the day, maybe during your lunch break, I want you to put it in whatever calendar that you use, you have a reminder that pops up on maybe your phone and smack you in the head a couple of times, but one that you're not going to snooze and be like, I'm going to get back to that in 5 minutes. This is something that when you set it, you are going to stop, you're not going to set it and forget it, you're going to set it, and you're going to do it when it pops up. Whether you need to carry your journal with you in your bag or your purse, have it in a space for you, make sure it's always with you. For whatever reason if it's not with you, here's a tip to, do it in your phone. Create a note pad in your phone, where you can always translate it to your other book, but find something or some place that you can write it down on. So you can stick to that date and time that you have scheduled for yourself. As I mentioned before, yes, you can have some flexibility. I'd rather you not have flexibility at least in the first month. We want you to create your nice journaling practice for yourself without allowing that flexibility in the beginning. But do what you need to do, I don't want to become burdensome. We need this to be fun for you, achievable and also pleasurable for you. So I also want you to if you're at home or if you are out, create a dedicated space for yourself. Maybe it is that special spot in your house where you feel the most comfortable. Maybe you have a favorite chair. Maybe you have a favorite coffee shop. Maybe you have a favorite spot that you drive to at your local forest preserve, where you find some free time. Maybe you take a walk and you know there's a special bench that you want to write your notes on. Any place that you find comfort for yourself, that allows you to feel free, open, unbothered, unworried, nobody's knocking at your door. Find that space for you and make that your space. The next thing is to is to start small. I don't want you to have to feel that you need to write pages and pages and pages. Now, if pages and pages come out, allow them to come out. But if in the beginning, you just take 5 minutes, 10 minutes, go ahead and do that, take the time. As I mentioned before, if words are coming out, draw pictures. Pictures are the same as journaling. Pictures, as you know, tell many stories, probably sometimes even a larger stories than your words do. Draw pictures, I words aren't coming out, do both, whatever your mind is feeling that day. Then I want you every five, six, seven days. I want you to go back and I want you to review what you either drew or written, and I want you to reflect on what you wrote, what you did. Now, in the 30 day challenge workbook that you probably have downloaded, there is a page every six day to go ahead and do that practice to reflect on what you've done, or to go through it and see what might be some patterns that you're finding. Make sure you do reflection on that. And one really important thing to do is to buy a journal or notebook that you love. I always like to find ones that have funky covers, maybe have a good affirmation on the front of the cover. Whatever one gets you excited about picking that book up, grab that for yourself. I mean, you can get them at your local target. Amazon always has a ton. There's many places that you can find a favorite journal for yourself. Make sure it's something you enjoy. It's a special book for you. It's yours. You want to make it yours, so make sure it's a book that you really enjoy. Another fun thing that I really enjoy doing is I love writing in colored pens. So find your favorite pen that you like to write with. Maybe it's even colored pencils. Whatever you feel passionate about while you're writing what makes it even more special for you, makes it more of a special moment, not just jotting down some words in a book, but makes it a journey, a special time for yourself. If buying that special colored pen, maybe it's a little bit more expensive. A few colors makes it feel that much more exciting, I say, go for it. And add some affirmations. If you come across, you're reading a book, see it on a sign, add these affirmations like we did in the last videos, where you give yourself some positive tunes to go on. If there's something that helps drive a message for you. Write those in your journal as well. They will help continue the process for you and help you feel even more enlightened as you go forward. Take all of these tips. Don't let journaling go to the wayside. There's too many health benefits. There's too much positivity that comes from it, and I want you to take that next journey for yourself. I know you probably do want to take that next journey because you are here. You are watching these videos. You have downloaded the 30 day journal for the busy women. You want to learn how to do this. Don't make it difficult for yourself, make it as easy as possible, but be honest, be vulnerable, be consistent, and give some time to yourself. So I want to thank you for being here with me on this journey. You always know where to reach me, and I look forward to learning more about your journaly practices. I wish you all the success and a wonderful life going forward. Thank you so much. 9. Congratulations Transformation Journey with Journaling: Thank. Congratulations. You have completed the video series. I am so proud of you for taking the steps to find the transformation to the life that you desire. Now, don't stop these journalin practices, continue to move forward. If at any time, you want to come back and watch the videos, please feel free to do that. Remember, this is your time. Allow yourself the vulnerability. Allow yourself the time and self care. Allow yourself to become who you want to be. This journey is yours and no one else's, and you can make it anything that you wanted to be. Congratulations again. If you ever need anything for me, you can always find me at caprice mae.com. Again, congratulations on your new pound journaling practices. I wish you so much success, and I can't wait to hear what's changed for you in your future. Take care and congratulations.