Are you ready to dive into the world of mindfulness with your Mindful Mums Journal? Here are five top tips to help you incorporate it seamlessly into your daily routine:
If you are one of the luckier mams, and you so happen to open an eye before your alarm or the sound/feeling of little thumps and bumps, with your journal right beside you (thank your past-self for that one) take a quick minute to jot down any quick thoughts, reminders, a little self-love note, random ideas, last night’s dreams, goals, and things that make you smile. Don’t think – write, doodle, scribble…
These few moments of quiet reflection, even if you are reaching into the past or future mind, is a mindful task. One that you can build and start looking forward to as you notice a shift in mindset.
Pair journaling with any daily activity to make it a seamless part of your routine. A fascinating fact about habit stacking is that it leverages the principle of “cue-based learning,” which is rooted in behavioural psychology. When we link a new habit (like journaling) to an existing one (like drinking coffee in the morning), the existing habit serves as a cue to trigger the new behaviour. This method increases the likelihood of the new habit forming and sticking over time. Habit stacking was popularized by author James Clear in his bestselling book “Atomic Habits,” where he emphasises its effectiveness in building positive routines.
Each morning, as you wait for the kettle to boil, fill that time with journaling. Other peak windows are just after you kiss the kids goodnight, before you start scrolling on the couch, or before you turn the light off at night. An ideal moment is using the journal to help wind down before bed, simply write about your day (noting the little wins!). By linking journaling to an existing habit, such as your morning or bedtime routine, you’ll be more likely to stick to your journaling practice. Experiment with different combinations to find what works best for you and feels most natural.
Whatever your working day looks like, take a moment during your “lunch break” to pause and reflect on how you’re feeling both physically and emotionally. Use your journal to jot down any thoughts or emotions that arise, as well as any insights or realisations you’ve had throughout the morning.
This midday check-in can help you stay present and grounded, ensuring you’re taking care of your mental and emotional well-being throughout the day. Don’t forget you can journal more than once, and if you do, it’s always intriguing to look back on previous journal entries to acknowledge the missed wins, little lessons and revelations.
Look, the struggle IS real. And yes it’s quite possible that, maybe, sometimes…most times… we will skip the journal. And that’s OK. If you are struggling to keep up, and then beating yourself up over it, well, this defeats the purpose. There is no right or wrong to this. Showing up is half the battle. Finding that moment, that daily task, those tiny windows and filling it with a minute of journalling. That’s the goal here. As an idea, why not start weekly?
Set aside time each week to conduct a weekly review in your journal. Reflect on the past week’s highs and lows, and set intentions for the week ahead. This regular practice will help you stay focused and aligned with your goals.
By incorporating these simple yet powerful practices into your daily and weekly routine, you’ll not only make the most of your Mindful Mums Journal but also cultivate a deeper sense of mindfulness and presence in your life.
Remember, it’s the small, consistent actions that lead to meaningful change. So, embrace the journey, celebrate your progress, and as Winnie the Pooh famously said, ‘You’re braver than you believe, stronger than you seem, and smarter than you think.’ Enjoy the transformative power of mindfulness in your motherhood journey!
