Ep 19: All About Journaling... What, When, How, Why, Where?!

Journaling can be a lot of fun if you take the time to explore the many ways you can go about doing it!

There are bullet journals, art journals, stream-of-consciousness journals, gratitude journals and more!

Listen to Episode #19 for some reasons you should consider journaling, ideas for different ways to journal (it's not just writing down the events of your day!), how to find time and some fun tools you can try out.

Shoot me an email at kortney@kortneyrivard.com and let me know what you thought of this week's episode!

Recsources:

Download 26 FREE Journal Prompts HERE

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Transcript

Ep 19 Journaling: What, When, How, Why, Where?!

 Well, hello everybody and welcome to episode number 19. 

[00:00:05] Today, I'm gonna give you some ideas for journaling. I'm really surprised at the number of people that I work with that are resistant to journaling. It's like, you know, I don't have time or I don't know what to write, stuff like that. But, journaling actually doesn't have to be hard and it actually doesn't have to take a lot of time and it can be really fun. 

[00:00:25] There's a lot of different ways to journal and you can learn a lot about yourself by doing it. 

[00:00:31] I decided to do an episode dedicated to journaling, just because last week on the show, Capital-S Stories I mentioned In the episode that I have so many clients that are resistant to journaling. So I figured since there are a lot of people who don't really like to journal that I would, you know, bring this to the front of everyone's mind and, like I said, give you some ideas to make it fun. 

[00:00:55] So, yeah, today, I'm going to talk about some ideas for journaling you can try.  It's definitely more than just sitting down and writing about what happened in your day, although that's certainly one way to do it. And I'm also going to talk about some tools for journaling like apps.  If you like to get creative pens, markers, different fun notebooks and stuff like that. 

[00:01:16] Why am I doing an episode on journaling? I already kind of touched on that, but like I said, a lot of people are resistant to it and you know, no time, they think they're not creative, they sit down and don't know what to write, they feel blocked or they think it's silly and it won't really be of use to them. 

[00:01:34] But if you feel like you are resistant to it, I feel like you should try it because a lot of times the things that we feel the most resistance to, are the things that might actually help us the most.  

[00:01:45] Personally, I go in and out of journaling. I don't journal all the time. I would really like to do it more often and I'm guilty of the time excuse. I get sidetracked by all the other same reasons that everyone else does. You know, I'm busy when I have a free moment -  like, what is that? Right? Sometimes writing is just like the last thing I want to really do. 

[00:02:05] I'm a digital journaler for the most part,  but I also have a couple of - I'm a notebook addict - just ask my family. There's like a bajillion notebooks around my house and they all kind of have their own special purposes, but my family couldn't really tell you what they. They just all seem the same to them. 

[00:02:26] But like I said, I'm a digital journaler for the most part, but I also have like a special notebook for journaling thoughts around my business. I have one - and I'll get into this in a little bit - but for my goals for the year that I write them down every day.  Or not so much every day right now, but it's at least a goal. 

[00:02:47] But journaling helps me really identify the thoughts that I have that are limiting me.  It helps me identify the blocks that I have so I can work on really choosing better thoughts and beliefs. And, you know, that keeps me from playing small. It helps me to really step out of my comfort zone. Really look at why I might be afraid of something for example. 

[00:03:11] I also like to art journal and I don't actually do this a lot, but as I was preparing this episode, I thought, you know, that's something I should get back into. My mom is a really talented artist and  she really got me interested in art journaling. And we actually did a course. Oh, it was maybe four years ago, five years ago, or maybe more than that. 

[00:03:31] It was Brene Brown and Oprah Winfrey on the Gifts of Imperfection. And every week, there was a different art journaling exercise, and it was really a lot of fun. We really enjoyed it. I'm considering doing a workshop on art journaling. So if that interests you, we'll be sure you are on my mailing list. So you are the first to know about that. 

[00:03:52] And also by the way, you don't have to be artsy or like talented at art to do art journaling, there's a lot of different methods and ways to go about that. And I'll talk about that later in the show. 

[00:04:04] I usually do a travel journal when I go on big trips . I did one when I went to Italy the first time.  It was kinda neat - I wrote in there every day and put like little snippets of like train tickets and things like that.  I did one when I was in France, and in Italy a second time.  The UK too. 

[00:04:24] It's when you're in a place like that, it's really awesome to have those kind of firsthand memories, especially to go along with your photographs if you take a lot of pictures. It's a great way to really capture your whole experience. 

[00:04:37] So journaling has also really, really helped me vent my emotions during some really tough times in my life.  It's also been kind of enlightening to go back and read about some of those times later down the road after I've emerged on the other side of struggles.  It kind of reminds me to go back and look at how resilient that I have been. 

[00:04:57] I talk a lot about gratitude journaling-   my mom, I talk about this story a lot - my mom gave me a gratitude journal several years ago. And that was really the catalyst for practicing gratitude, even though I thought it was ridiculous at the time when she gave it to me. You know, I did it once in a while and then when I really needed it,  it was hard, but I started doing it pretty religiously and  no joke that changed my life. Just doing it over and over, over time really changed my mindset to one of more abundance than scarcity. 

[00:05:32] I also mentioned earlier, I have a journal for all of my goals that I've chosen for the year. And what I try to do is I try to write them down every day. I've kind of strayed away from this, but I needed to get back to the everyday thing.  in 2019, I did that. I wrote down my goals like almost every day for the whole year. 

[00:05:53] And , I don't know why I'm not doing this now, because I can tell you that a lot of the things on that list I actually achieved.  When you bring those goals front and center to the front and center of your mind it's so much more likely that you'll achieve them. 

[00:06:09] Bullet journaling is another one.  And I'm going to get to into some more specific things, but, bullet journals are kind of fun.  st basically, you know, you can use that for just about anything. So, I know I kind of already mentioned some reasons why you should consider journaling, but I'm going to go into some deeper reasons, or some more reasons. 

[00:06:28] Journaling can really help you get clarity on things. You know, you can kinda, you can do a pros and cons list. You can just make it bulleted if that's easier or a chart or a table of pros and cons. You can really write out your feelings about different options that you have. 

[00:06:48] If you're struggling with a big decision, I think a lot of times for me anyway, and other people that I talk to is when you have a lot of mental clutter. It feels very chaotic in your brain. And so it's a little hard to sift through all of that stuff, swirling around. And so by getting things out on paper, or if you're a digital journal or that's hard to say digital journaler like me, onto a screen, it just really helps to,  separate things out and to really address things one at a time. Which is very helpful in getting clarity on things. 

[00:07:28] Journaling can really help you with focus. If for example, maybe you're trying to get a project done and you're having a hard time with all the pieces of it. You know, again, it's, it's getting that stuff in your brain out, so you can focus your energy. You'll be a little more methodical about it. 

[00:07:50] It really, really helps with self-awareness. And if you listen to my podcast regularly, you know what I always say, self-awareness is half the battle or noticing is half the battle.  The more that you journal about things happening in your life, or if you like, let's say, for example, you struggle with body image and you journal on your thoughts around your body. That practice will help you notice those thoughts real-time. And when you're noticing them real-time, you can change them in the moment.  When you're journaling about it,  you can brainstorm or write down all the thoughts that are in your head at the moment and you can kind of practice thinking different thoughts on paper, which is then helpful to take into the - that will help you get to the point of being able to choose your thoughts.  To be more helpful in real time. 

[00:08:39] I mentioned goals. Journaling can really help you reach your goals. Like I said, it just brings them front and center. So they're, I mean if you write your goals in there and you revisit them very often, you know, you don't forget about them. There are so many people, and I've been guilty of this too, but at the beginning of a new year, we'll set new year's resolutions or goals. And then, even if you write them down, they just kind of get lost in the place that you write them. And so many people just don't revisit them. And this is, it's almost like they're creating a wish instead of a goal. 

[00:09:15] So, you know, if you journal about your goals and even journal about the steps that you can take to get there. Those are some really good ways to utilize a journal. 

[00:09:26] It's a great place to put your, deep thoughts and desires. It's a safe place, you know, if you hide it or hide it under your mattress... or if you use a digital journal it's password protected. 

[00:09:41]You can really hash stuff out without worrying what it sounds like. You know, like if you're trying to figure out how to handle a situation, you can hash it out in your journal. You can use it to complain about work. You can vent your emotions if you're upset about something. You can create memories, like as mentioned the travel journal, or you can use it as like a chronology, like just chronicle your days,  which some people really love. I think it's kinda neat that my grandmother, she has a lot of journals and her journals are like that - it's like what they did that day. And you know, more of a traditional journal. 

[00:10:18] Some people will use a journal to write poetry or songs or just to do lists to bullet journals are really great for that.  

[00:10:26] It's an excellent place to work on limiting beliefs and thought work. I talk a lot about choosing your thoughts to be more helpful in my work and , we'll talk in a little more detail about that in a minute, but it's really hard to do that kind of work in your head. 

[00:10:45] Journals are a great place to collect ideas, inspiration  and it relieves  stress to just write. I think if you kind of get in the habit of it and learn that it doesn't have to be good, you know, it doesn't have to be judged. You don't have to judge it. It doesn't have to be like, you know, a piece worthy of publication. And it's just thoughts, right? When you can get over that hump of caring what it sounds like, then it's really pretty relaxing. 

[00:11:10] If you are trying to improve your writing, it's also a great way to do that. Just getting in the habit of writing and putting words down does help with that. 

[00:11:19] You can also use a journal to record interactions with people and make kind of make sense of them. After-the-fact kind of reflect on something and maybe, maybe it's a situation that you wish you would have handled differently. You can journal about how you wish you would have handled it differently, or that kind of thing. 

[00:11:38] And you can really. Use a journal also, like I mentioned before, going back to read previous entries, you can really see your progress. I think it's fascinating for me to go read my journals from like five or six years ago - when I was going through a really hard time. It's, in some ways it's hard to relive that, but it's amazing because it's like, so much progress and I'm such a totally different person. 

[00:12:04] But journaling, you can use it how it works for you.  If you want to use it for really getting to know yourself better,  you can really dig into who you are by journaling  -peeling away the layers to really get to who you are at your core. 

[00:12:21] You can also use a journal just to kind of get your creativity fix.  I mentioned art journaling or, you know, sketching, or even just doodling. It's kind of fun too.  

[00:12:32] And there are probably a ton of other ways to journal as well, but also you can use the journal to really focus on like manifesting what you're dreaming of, what you really want in your life.  It helps you focus your energy in that direction. So now the fun part, we're going to talk about different kinds of journals. 

[00:12:50] And as I was brainstorming all these things and doing some research, I got some great ideas.  I was kinda like, man, it really did inspire me to get back into a journaling habit, but not just one kind of journaling. To kind of mix it up and do different things. 

[00:13:04] So the first thing I'll talk about is just, you know, reflecting on situations,  kind of,  you know, that kind of an entry. If you have a situation that was upsetting, or even if it was a good situation, you ask yourself what happened, what was the outcome? Did you learn something? What could you have done differently? Stuff like that. You can also ask yourself questions like, you see a lot of journal prompts out there, which I also have some free ones that you can go to my website and download. There are 26 prompts that are really kind of centered around getting clarity on what you want your life to be like. So you can go to kortneyrivrd.com and download those for free. 

[00:13:44] But you could do the same question every day, so you can look at your response over time. Or you could do a different prompt every day. Or you could do multiple prompts in a day. But these are really great for learning a little more about yourself. Cause there are a lot of, you know, if you go get my prompts on my website,  you know, there are a lot of questions that we just kind of take for granted and we don't really contemplate. So they're really good for learning a little bit more about yourself, your values, what you want in life, what you're afraid of, you know, where do you feel stuck? That kind of thing. 

[00:14:18] Journaling about your emotions, can really relieve stress and anxiety. And it also just gives you a really good way to explore your emotions. Not everybody is great with knowing what their emotions are - like, really getting in touch with them and knowing if they're feeling angry, sad, frustrated, just pinpointing it. So that can really help.  You can either take a situation and journal about your feelings about it, or you can also pick an emotion. And this is kind of a fun thing to play with, but pick an emotion - like say you pick frustrated and just think of situations where you felt frustrated and kind of explore that. What comes to your mind? 

[00:14:59] A dream journal can be kind of fun if you're one of those people that has real vivid dreams are actually remembers their dreams the next morning, that can be kind of fun. 

[00:15:08] One thing I like to do is letters to your future self. Or letters to your younger self is fun, too. But, if you're really working on reaching a goal, or if you're in a difficult time or something, you can write a letter to your future self that says, you know,things are really difficult right now and here's how I'm feeling. And I can't wait to come out on the other side and I know that you, future self,  are feeling this better way and, it kind of makes it a little more believable. 

[00:15:37] Or you can also write a letter to like a future soulmate or a future dream. It just kind of helps make it a little more real. 

[00:15:46] Rewriting Atories. Last week, we talked about Capital-S Stories on the show.  Rewriting those Stories is a perfect use for a journal.  And again, like the Story we, we defined it last week, but it's basically a narrative that you have running in your head that you hook into and believe even though it's you know, probably not true. 

[00:16:06] Like one of the Stories might be,  the most money I'll ever make is in my corporate job. So I can't leave. Well, that's a story or a limiting belief that you can change that Story. Cause it's not necessarily objectively true.  You just decide what you want your Story to be instead. So you can, you know, journal around the Story and why you believe it's true , where it came from...maybe you can pinpoint that and then you can journal about what you'd rather believe your Story to be. Like maybe your Story would be instead:  a corporate job is not the only way to make six figures. I can do what I love and find a way to make a good living too. 

[00:16:46] Here's a fun one. I've done this before. But write a letter that you won't actually send. I've actually done the worst thing and written the letter and then sent it. Don't do that. Don't do that. So it's good if you can put it in a journal and just write it down, write down all your frustrations and, you know, swear words and whatnot. And then just don't send it - probably a better idea.  Or you can write down fears. If you put in a journal entry write down fears about something.  It gives them a voice. It kind of acknowledges that they're there, but you don't have to hook into them. 

[00:17:24] Like if public speaking is not really your thing and you're asked to do a presentation at work and you're just like freaking out. You can journal about it. What, what exactly are you afraid of?  

[00:17:37]  And once you figure out all of the things you're afraid of. Then, you know, you acknowledge they're there. And you can kind of almost make friends with them a little bit, like, okay, you're there.  Let me see which ones are rational and I can do something about, and which ones I kind of have to let go of. I do this with my daughter. Sometimes she tends to get you know, worked up about things if she's got too much going on, or if she doesn't have total control over a situation. So, you know, we do a brain dump of everything  that's on her mind, everything she's afraid of. We write it down on a piece of paper. And then we go through each thing. Okay. Is there something we can do about this? 

[00:18:14] And if the answer is yes, then we come up with a little plan kind of hash it out. Like what can we do? And if the answer is no, then I'll ask her, is this something that you can just let go of right now? And usually that's tough, but we're working on it. 

[00:18:28] I mentioned gratitude journaling. This is a super easy way to journal and it only takes a few minutes. If you just work it into a routine in the morning or the evening, it just write down three things that you're thankful for that day or similarly, you can also do, you know, things you like about yourself. Or you can do both too. 

[00:18:47] If you have anxiety about something. You can journal, you can do the worst case scenario exercise.  You just figure out how your thoughts lead to the worst case scenario. 

[00:18:59] But you can see how your thoughts we'll really spiral into a situation that when you write it on paper is kind of, you can kind of see that your thoughts are leading to probably an unlikely scenario or an unlikely outcome. 

[00:19:13] It can also be kind of entertaining too. If you look at it a little light heartedly. 

[00:19:18] I mentioned bullet journals. Bullet journals are kind of fun.   I don't think they are for everyone just because they're a little bit more labor intensive,  you know, cause you kind of create your own little spreads, but it's a great place to put lists or, you know, you can plan out your week. You can track workouts, you can. I mean, basically the sky's the limit with bullet journaling. But it can really help from an organizational standpoint to-do lists,  done lists,  movies I want to see, or  if you're trying to lose weight, you know, a tracker, if you're trying to drink more water, you can track your water, all sorts of things. They're super fun. 

[00:19:55] I actually have kind of a bullet journal for my business planner, I am such a planner freak and I can never quite find one that's perfect for me. So I decided to create my own. And essentially it's a bullet journal. I just kind of follow the same structure for every week, but it's really awesome. I like it a lot. I use markers and I'll talk about some fun markers at the end of this too. 

[00:20:18] To-do lists, braindumps, you know, just getting it all out.  This could be a bullet journal thing or, you know, just a spiral notebook. And it's kind of, you don't really think about this is journaling, but it, it kind of is. You can split things into, you know, must-do, not as important, low priority, next week, next year. 

[00:20:39] I already mentioned goals, really good to have a journal for your goals.  You can track your progress. You can write down your action plans. Like I said before, you can write down your goal every day. So you really keep that front and center. You could write down your why, if you've followed me for a while, you know, when I talk about goals, they talk about how important it is to know your why for them. 

[00:21:02] You can also journal what you learn in a course or a class or from an experience. So like, you know, just, just, recording your thoughts on lessons learned that kind of thing, or an inspiring quotes journal. That's really fun too. And again, you guys, like you can put a lot of these things into one journal, but these are just some ideas. Like, you know, if one of these sticks out to you, you can have one journal just to kind of have the same theme, you know, and have multiple journals or just the one, or you can just mix it up, which makes journaling really fun. I think. 

[00:21:35] Here's one that I think is super fun -  is stream-of-consciousness writing where you just start with a piece of paper or a notebook and a pen, or, you know, if you have an app. You just write - stream of consciousness, whatever is coming out of your brain. You just write it down. You don't stop to think about it. You don't stop to judge it, analyze it, edit it. You just write.  This is very similar to, if you've heard of The Artist's Way - it's a book by Julia Cameron.  She has something called morning pages. A lot of people do these in the morning, morning pages.  And I believe it's like three pages of just stream of consciousness writing. 

[00:22:16] I personally don't do this on a regular basis, but  I know a lot of people who do and really enjoy it. This is like, feel like it's very therapeutic. 

[00:22:25] So I mentioned before too, if you're more of a, you know, If you have a hard time getting your ideas flowing, just recapping your day can be really fun and it is fun later to go look at, you know, what was going on in your life.  The apps these days - I'll go over some of those too, but I use Day One - you can attach pictures and things like that. 

[00:22:48] Or you can also do a similar thing in more of an anecdotal way where you recap your day in a more of a narrative or a story writing like your memory is of the day. Like you're telling them to someone else, like observing. That's kind of a fun way to do it too. 

[00:23:04] Photo journaling is a really cool thing to do. If you take a lot of pictures,  

[00:23:09] Like I mentioned with Day One, you can add photos or if you like printed things, you know, just  making collages or like it's, I guess this is almost like scrapbooking really.  

[00:23:20] Minimalistic  journals can be kind of fun. You can just write like one thought every day. Just one quick thing.  There's an app called I think it's called 1-second or something. It's a video journaling app where basically you can pull from your camera roll - videos. And just choose a clip that's one second from every day. And that will put them all into one thing, which I think is pretty cool. I've never been disciplined enough to like do it every day. But if I, I think it would be really cool to do. 

[00:23:51] I mentioned the art journals. So, we'll get into like supplies at the end here, but art journaling, I mean, you can do whatever, like doodling, if you've done any Zentangle... if you haven't just Googled zentangle, it's really fun. Or even just, you know, just random doodles. Or, you can get some watercolors. And, you know, do watercolors on there, then you can journal over it. Or you can even get a little bit into like mixed media. All of these things you can learn how to do on YouTube.  And like I said earlier, I'm thinking about doing an art journaling workshop. So if you're not on my list, make sure  you go register on my website. So you can be the first to know about that. 

[00:24:31] And then just, you know, exercises. Like I mentioned, the limiting beliefs. I have my coaching clients keep a journal where I give them exercises, like on rewriting their limiting beliefs or thoughts that are holding you back. Just brain dumping, thoughts, and working on mindset, major mindset work. 

[00:24:51] You can also do, to work on mindset blocks,  you can start with like an affirmation. Like I am enough. Or I am beautiful and you write it over and over until you meet a little resistance about it, about that, you know, that like affirmation. And when you, or when you meet the resistance, you write down what the resistance is. And then you just keep writing the affirmation until you get more resistance. And it's kind of interesting, and you can kind of start to play around with that and see. Like what else comes up for you? 

[00:25:21] Cause I know too, like here's an example. I have a planner that every day one of the questions is "I'm worth this work because...", and I always want to write, I love myself. And, you know, I sort of felt like I do love myself, but it's really funny when I go to write that it feels, I feel a little bit of resistance and so that's, for me, it's something I want to look into. Like, why am I meeting a little bit of resistance when I say that? 

[00:25:51] So that's a good thought for you. And like I said, my coaching clients, I do have them keep a journal and do all these exercises in the same journal. So that they have them all in one place. 

[00:26:03] And f inally, like I said, there's probably a million other ideas, but vision boarding. Oh, so fun. I love vision boarding.  You can do them in Pinterest, have a vision board board. 

[00:26:15] Or you can do them like hard copy, like foam core and like print out pictures from online. Or if you could still get magazines, you can, you know, cut out pictures from magazines.  So that's a really, really fun way to do, which is  another workshop I'm thinking about doing at some point too. 

[00:26:32] So how to find the time for journaling. I know we're all like, oh, I don't have time to do it. But you got to carve it out. You've got to just decide. You gotta make the decision that you want to give this a try. And carve out the time. It really doesn't take long. Start with five minutes, you know, that's not a lot of time. Do it in the morning or the evening, like as part of a routine, try to stack it with another habit that you have. You know, and like I said, five minutes, start there. 

[00:27:02] So tools. There are so many great journaling tools out there. I mean, you can just be simple and get a great spiral notebook or even a dollar store a spiral notebook. Just write in that with a normal pen. That works. 

[00:27:17] Online apps -  I use Day One. I mentioned that I really like that app, and I know there are other ones out there. I just don't have familiarity with those.  Evernote is one that people use, Google docs you could use, or there's a really fun app if you're really looking for something that's quick, it's called the five minute journal. 

[00:27:38] And, basically it's like in the morning, it's almost like a gratitude journal. Like it has you put in three things that you're thankful for, and at the end of the day it has you enter.  three things that went well that day. So it's kind of a neat way to check in. You can put pictures in there too. So it's a way to do this online with that run an app without having to really worry about spending a lot of time. And then the prompts are right there for you. 

[00:28:05] Notebooks. I mentioned you can just go to Target or Walmart and get like some just normal, you know, spiral bound notebooks.  I've made a discovery about Walmart -  I don't normally shop at Walmart, but they have their spiral bound notebooks, the exceed brand are really nice for very inexpensive price. 

[00:28:25] And they also have a lot of really cute ones with cute sayings on the outside too. That are aren't too expensive.  I really like moleskin journals. I have a hard cover one for my like bullet journal planner. And then I also have a soft cover, one that I keep for my business to write down my limiting thoughts so I can work on those. 

[00:28:46] There's a lot of other really unique journals out there that you can find with pretty covers and, you know, pretty pages and stuff like that.  

[00:28:54] You could just use a sketchbook. 

[00:28:56] And then for art journaling, a mixed media sketchbook is a really good one. Cause then you can do like watercolor and stuff on there and the pages will still stay fairly sturdy. So,  that's really fun too.  

[00:29:09] Pens - get a nice one to write with that you enjoy writing with. So you'll actually do it. I'm a stickler about my pens.  They have to be like, let's see, what is it? I'm I'm looking at my pen right now. It's the Pilot Precise V5 RT. I love those pens. But I'm very picky about the pens that I use. 

[00:29:30] And then just for fun, which you can, you know, use an art journal,  or, I mean, I guess a regular journal too, with the exception of watercolors,  washi tape is fun.  Michael's has a whole wall of fun washi tape.  

[00:29:43] Watercolor paints. There's some stuff called gouache that's like a little thicker or something. That's fun to use.  A lot of options. 

[00:29:55] Or the watercolor pencils. Where you pin a scribble or write draw or whatever with the watercolor pencil. And then put water on top of it to blend it.  Stickers are fun too. Some people love stickers. And then if you like markers. I really like the Tombow dual point markers. It has a brush end and a point end, you know, a finer point end. 

[00:30:21] So, yeah, I like to try to brush letter. I'm not super good at it, but it's fun to practice it. So, you know, those are fun for that. And just to add a pop of color too.  And then finally, like if you have, if you've looked into Zen tangle or just doodling, I just like the plain Sharpie fine point pens and they're the totally black ones. So they're pretty fine-point.  

[00:30:43] So, yeah, those are, those are some really fun ideas where you can kind of get plugged into journaling. Try it a little bit, give some of those different ideas a try. 

[00:30:55] And I hope you enjoyed learning a little bit about journaling.  Like I said, it doesn't need to be a big deal and you can incorporate a bunch of these ideas into one journal,  or you can have different ones. There's just so many options.  

[00:31:07] So if you're resistant to journaling and you're one of those people that says, I hate journaling, consider this an invitation to just meet that resistance and travel a little bit out of the comfort zone. Start by downloading that five minute journal. Or getting a simple spiral-bound notebook and just writing down like one highlight from your day or three things you're grateful for. Start small and build. You don't have to just go whole hog right at the beginning. And, you know, if you coach with me, I have all kinds of fun exercises that through journaling will totally change your life. I promise. 

[00:31:40] So once again, check out those journal prompts on my website: kortneyrivard.com. You just need to put your name and email address in and I'll send them to you. And also feel free to hit me up with any questions. And if you'd like to see any more content around journaling,  just shoot me an email at kortney@kortneyrivard.com 

[00:32:01] So that is it for today. Next week, I'm going to have my first guest on the show and I am super excited about that.   So tune in next Tuesday for that!

[00:32:12] Alright, you guys. Thanks for tuning in today and I will see you next week.