Struggling to keep a journaling habit? Look no further.
Cosmical explains why and how you can implement a journaling ritual that is sustainable and fueled by action. Making it a useful tool for change, building mental strength and emotional resilience.
Pair it with any journal in the Purple Reset collection.
Cosmical is available on Amazon - link in bio.
#journaling #journalingcommunity #journalprompts #mentalwellbeing #journalsupplies
Let go of what you can’t control - it’s a waste of your f**king energy
Stress/Anxiety often arises from feeling powerless.
This exercise helps differentiate between what you can and cannot control.
How to do it:
Draw a two-column list.
On the left, write down what you CAN control (e.g., your reactions, actions, mindset).
On the right, write what you CAN’T control (e.g., other people’s opinions, external circumstances).
Focus your energy on the left column.
Why it works: Shifting focus to what’s actionable reduces feelings of helplessness.
#writingprompts #journaling #journaltopics #howtojournal #howtojournalforselfimprovement journaltips
I hate hack squats with a passion
They are super humbling - though not as much as a cable lat raise!
Yesterday’s session was not my best, and it wasn’t because I started with the hack squat.
I felt weak.
I could not do the reps I have been doing
The weight felt - weightier
All this could be depressing, and it would be ever so easy to beat myself up.
Let’s not do that.
Let’s ARAR
Accept:
1. I went - I could have easily sat on the sofa and napped
2. No one gets to have great workouts all the time.
Review:
3. Maintenance is just as good for me as progressing
4. I have made some great progress so far, and I will continue to do so
5. Tiredness is going to be a factor for a while
Adjust & Reset:
6. Look at reducing weight and increasing reps/sets
7. Focus on exercises that suit me right now rather than what my stubborn A$$ wants to do
#fitnessgoals #journalforwellness #journalwithme #bodyandmind #fitnessjourney
Health issues have meant having to go real easy on legs so I’ve focused a lot on upper body for a week and half.
It would have been easy to rest completely but I knew my mind would have suffered. So I did what I could, upper back and lots of cable work
It was good to get my legs moving again 💜
#fitnesslife #mindbody #journalinspiration #journalforwellbeing
How to get started in the gym - especially if you have no clue what to do.
The first time in the gym after +20yrs was a familiar but uncomfortable day, but it was eased by ADR Coaching.
I wasnt looking for a full-time coach, but I very much needed support to ease me back into the gym.
I am a head-down work the programme kind of person, but I was without a programme. And so, where to start?
I was told of a guy who would be able to gently and firmly get me on my way.
@_adrcoaching took a full account of what I was looking for from my workouts and what I was working towards outside the gym.
I had 3 sessions with him where I learned how to use the machines, what machines can be used if my fav was in use, focused on my form and learned the different ways to progress and become stronger. All based on what I wanted to achieve.
RESULTS: I have successfully gone to the gym 3-4 times a week since November (aside from 2 weeks when I was ill), I walk in knowing exactly what I am doing, and I am seeing results.
Weight lifted is increasing, and whilst I am not looking to lose weight, my body composition is definitely changing.
You don’t have to hire a full-time PT coach, but hiring one to get you going will help you more than you can imagine. Aaron is supportive of people moving, getting fitter and feeling awesome.
And should you wish to set a new goal, I am pretty confident that Aaron will happily help you get there.
He walks the walk.
#journaling #selfimprovement #journaltips #fitnessjournal #mindbodyspirit
Stuck on what to journal about? Here’s some ideas & how to make it useful.
Business/Work - professional development, building a side project or learning something new.
General Life - do you want to add hobbies, experiences or expand your social group
Health & Fitness - whether you’re starting from scratch or taking it up a notch.
The formula is simple:
✅Set a goal
✅List out the steps to get there
✅Work on these steps each week
✅Note your progress/struggles/wins
✅Plan the week in advance
#journaltopics #journalinspiration #journaling #journalcommunity #journaltips
Journaling Prompts - for mental health & resilience
We often have more compassion for others than we do ourselves. This prompt encourages you to speak to yourself as you would a friend.
Save this for later or share with a friend.
#journalprompts #journaling #mentalwellbeing #howtojournal #mentalstrength
Kick-start your writing with prompts
Whether you are stuck with your writing project, fancy writing about something different or want to start writing and have no clue where to begin.
Writing prompts start you off and allow you to take it wherever your imagination goes.
#writingprompts #journaling #journaltips #journalprompts
Tips for building a lasting journaling habit
Journaling needs to feel natural, not a chore.
Simple and consistent - start by writing three things that you enjoyed that day.
Keep your journal in a common place - bedside table, on your work desk.
Keep a handy list of prompts to pick from.
Choose a journal that you love (use the pretty thing). Select a pen just for those entries.
Combine it with other things you love or do:
Have a cuppa - write.
Light a candle - write.
Put some music on - write
Nighttime ritual - end it with writing
Morning workout - finish with a few lines
By tagging it onto another task that you are already doing, you increase your chances of sustaining your journaling habit.
#journaltips #howtojournal #journaling #writingprompts #journalwithme
HOW & WHY you should journal
One place to learn about why handwriting is good for your brain, teaches you how to journal effectively and gives you the resources to make each journaling day different.
Cosmical Journaling Guide - available on Amazon - link in bio
#writingprompts #journaling #journaltopics #howtojournal #journaltips
How to actually get into the gym and stay there
I had not set foot in the gym for over 22 years. Comfort had taken over.
Until I had enough.
I knew jumping into the gym right away wouldn’t work for me, so I set about a different approach.
I acknowledged my own bad habits and worked with them:
I created a workout that I could do at home, eliminating the barrier of getting up and going out
I worked on building general mobility with light weight and resistance bands - i didnt want to go all in and hurt myself, or demoralise myself.
Take some time BEFORE you pick up a dumbell.
I set myself some achievable goals i.e. work out 3 times a week to build a good foundation of flexibility and strength.
These goals were specific to me - you will have different ones.
I recorded my starting position - weight, inches and photos. why? weight is a shit way of measuring if you intend on growing muscle - size/inches, and photos tell a realistic story.
I researched and found exercises to try. Binned the ones that didn’t work for me and tried others.
💜Plan
💜Write/analyse
💜Schedule
💜Action
💪🏼Rinse and repeat
you get hooked on feeling good, you find you are eating better, looking at different exercises and before I knew it i had signed up to the gym, and hired a PT to help get me started. Went through the same stages above, and now i am there 3-4 times a week.
Be kind to yourself, give yourself the right foundations and time. Dont rush - it’s the quickest way to giving up.
#writingprompts #journaling #fitness #howtojournal #journaltips
