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Hi everyone Justine Froelker here its Take Care Tuesday so we're talking about
nighttime routine still last week I talked about devotionals non-religious
or faith-based whatever and this week I'm going to talk about journaling so
this is not this like 80s movie journal all your feelings and then go back and
read them like I don't hardly ever recommend that my clients or my friends
ever go back to reread their journals because notoriously most of us have kept
our journals and wrote down all of the shit that happened throughout the day
like all the negative stuff all the hard stuff and then we go back and read it
and it's terrible it's an awful idea so I want to give you a different
definition of journaling journaling at nighttime specifically because I also
journal in the morning so we will get to that when we get to the morning routine
stuff so I told you I am a plethora of freaking resources and self-care routine
hence Take Care Tuesday so nighttime journaling write out what comes to you
write down your feelings for the day that's totally fine like if you want to
write a huge long narrative go for it the biggest thing though you must end on
a gratitude because what you think of last will be what your brain works
through as you sleep and so we want that to be a positive note we want it to be a
gratitude so write down the huge narrative if that's what you want to
write write down or maybe you just need to write down all of your to-do lists so
you're not ruminating it all night long or maybe you just need to write down a
gratitude because you're that tired that's okay too give yourself grace and
that permission so the biggest thing about that gratitude journal and I
shared this on multiple of my platforms and blog posts and things like that but
I just don't think you can ever get enough of it so a gratitude journal
write down things that you are grateful for however I have a couple rules when
it comes to my gratitude journal at night so number one I always end on
something that I'm grateful for at the end of my journal no matter what that
journal consists of at the end of the night number two I think about one to
three things that I'm grateful for from that day this is to help my brain
unwind so I mentally through my day and think about 20 to 30
spots on my day of what I was grateful for the good stuff and the bad stuff
because it's important to have perspective on the hard stuff too okay
there's always something to be grateful for even in the hard and the dark so I
write down one to three things that I'm grateful for rule number three those one
two three things are something different every day this is not to make me go
backwards in my journal and to make sure I'm not repeating something this is
simply to help us remember that there's always something to be grateful for
there are always small things to be grateful for I had a client once tell me
that she went back and read some of her gratitude journal at the end of the year
because she had kept it for an entire year and she said that all of those
moments were like seared into her brain she remembered what she was wearing what
she smelled like or what she smelled what she was tasting like she remembered
everything and it was a good happy moment because she took a moment to
write it down in her gratitude journal which is just a great side effect of the
gratitude journal rule number four one so of those one to three things that
you write down that you're grateful for you're going to choose one of those
things and write down three to five sentences about why you're grateful for
it okay because your return is actually in the details because it might have
been a crap ass day and the only thing I can think of to be grateful for is my
buckwheat pillow which I love so much so I'll make sure to link it below but
maybe it's just been one of those days the only thing I'm grateful for is my
buckwheat pillow there's probably a million reasons that
I'm grateful for that I'm grateful for it because it helps me
sleep better all through the night which means I'm well rested it means I don't
have back pain anymore which means I can workout in the morning which means I
have energy throughout the whole day which means I feel comfortable in my
body my body is healthier and it works the way it's supposed to
blah-blah-blah-blah your return is in the details okay so there is your
nighttime journaling exercise so to review write down those thoughts if you
need to get them out write down the to-do list to definitely get those out
write down nothing if you're just done for the day
and always always end with gratitudes one to three things that you're
grateful for something different every single day and then choose one of those
things and write three to five sentences about why you are grateful for it I
would love to hear what your journaling exercises are that
you do so make sure to comment below and please if you found this video helpful
make sure to like it share it with someone you care about because maybe it
will help them too and to make sure you never miss a Take
Care Tuesday or a Therapy Thursday make sure to subscribe to my channel and
click to get notified so you never miss anything thanks so much for being here
and being on this journey with me and I'll see you next week for Take Care
Tuesday and Therapy Thursday
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