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Make Journaling Work For You

Jaclyn Baker

By : Mindy Laraoco

Many of us have heard the benefits of journaling, but it can be hard to get started! It can feel overwhelming to feel like you need to sit down for extensive periods of time and record all of your thoughts in order for journaling to be effective. This practice of self-care can be widely beneficial, and I hope to encourage you to think about how to make journaling work for you.

Common myths about journaling

  • I need to set aside long periods of time for journaling
  • I need to write down everything I’m thinking and feeling 
  • I need to be in a specific mindset in order for journaling to be effective
  • I need to be a good writer

If any of the above has ever crossed your mind, I gently challenge you to try to think differently about journaling. Something important to know is that journaling can be anything you want! While you can take a few hours of reflective time to pour your thoughts and feelings into your journal, 1-2 minutes of writing a few sentences can be just as beneficial in helping you process your emotions and thoughts. The key here is for us to figure out how journaling can work for you.

Here are some prompts that can help to get you started!

Structured prompts

  • Gratitude list: This is a great daily practice to get into that does not take much time! At the end of each day, write at least three things that you are grateful for that happened that day. Follow the sentence structure: 

“I am grateful for… because…” 

Example: I am grateful for the weather this morning because the sunrise improved my mood and helped me start my day well. 

Writing about something you are grateful for is a great practice.  Adding “because” to the end of the sentence helps to identify your reasons for feelings of gratitude and adds a helpful little push for reflection..

  • Intention setting: Setting an intention for the day (or week) can be a great way to spend time reflecting and does not take too much time. For this exercise, think about an intention you want to set for yourself that you can focus on throughout the day or the week. Some examples are:
    • “Take things slow.” 
    • “Set boundaries” 
    • “Focus on connection with others.” 

Setting intentions can be an excellent way to remind yourself of what you would like your focus to be on during a time when life can pull your attention differently.

Pro tip: Keeping your intention in a place where you can easily see it, such as on a sticky note on your bathroom mirror, can be a great way to remind yourself of it throughout the day/week.

Less structured prompts:

  • Brain dumping: Set a timer for anywhere between 1-5 minutes. Once the timer is started, write whatever thoughts and feelings come to mind. Try not to think too hard about this, the idea is to spontaneously follow your thoughts and feelings without trying to make logical connections.

Morning pages: Similar to brain dumping, morning pages are done as the name says, in the morning! For this journaling exercise, you will write freely in the morning for as long as you’d like (you can set a timer or pick a number of pages that you would like to write). The intention of this exercise is to help you check in with yourself in the morning and reset your mind as you prepare for the rest of the day.

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Managing Stress During Challenging Times

Jaclyn Baker

By Nooshi Ghasedi

Life can feel heavy these days. Many of us are carrying the weight of personal struggles, worrying about loved ones, or feeling overwhelmed by the state of the world. If you’re feeling stressed, exhausted, or emotionally drained, please know this: You are not alone, and your feelings are valid. It’s okay to admit when things feel difficult. In fact, acknowledging your struggles is not a sign of weakness—it’s an act of courage and self-awareness. It also creates a sense of safety for others to do the same.

It’s okay to not be okay. Stress is a natural response to difficult circumstances, and it doesn’t mean you’re failing. It means you’re human. Together, we can find ways to care for ourselves and each other, even in the darkest moments.

Here are some strategies and reminders to help you navigate these times with balance and intention:

Prioritize Self-Care 

Self-care isn’t selfish—it’s essential. Make time for activities that bring you joy or peace, whether it’s reading, walking in nature, meditating, or simply resting. Treat these moments as non-negotiable appointments with yourself. Adjust your boundaries as needed to protect your energy and peace.

Set Boundaries Around Media

While staying informed is important, too much exposure to distressing news or social media can take a toll. Set limits on when and how long you engage with media—avoid it before bed or during downtime. It’s okay to step away and take breaks; you don’t need to be plugged in all the time to stay informed or make a difference.

Connect with Others

Isolation can intensify stress. Reach out to friends, family, or support groups. Sharing your feelings can lighten the load and remind you that you’re not alone. Lean on your people—they care about you.

Practice Mindfulness and Grounding

Incorporate mindfulness practices into your daily routine to stay present and grounded. Simple techniques like deep breathing, body scans, or mindful walking can help you reconnect with the present moment and reduce feelings of overwhelm.

Focus on Your Sphere of Influence

It’s easy to feel overwhelmed by the sheer number of issues in the world—your sphere of concern. But not everything within that sphere is within your control. Instead, focus on your sphere of influence: the areas where you can take meaningful action. This might include supporting a loved one, volunteering in your community, or advocating for a cause close to your heart. By directing your energy toward what you can impact, you can reduce feelings of helplessness and create a sense of purpose.

Embrace Your Anger and Channel It into Action

Anger is a powerful and valid emotion, especially in the face of injustice or inequality. Rather than suppressing it, consider using it as fuel to propel you toward meaningful change. Whether joining a movement, contacting elected officials, or raising awareness about an issue, your anger can be transformed into a force for good. Remember, many of history’s most impactful changes began with someone who refused to stay silent. Your voice matters.

Helpful Reminders

You Are Not Responsible for Fixing Everything

It’s easy to feel like you need to solve every problem or carry the weight of the world on your shoulders. But your role is to care for yourself and those around you—not to fix everything. Trust in the resilience and agency of others, and remember that small actions matter.

It’s Okay Not to Have All the Answers 

The world is complex, and the challenges we face are multifaceted. It’s okay to not have all the answers. Sometimes, simply being present and offering a listening ear is enough.

Your Efforts Matter, Even in Small Ways

In times of darkness, it’s easy to feel like your efforts are insignificant. But every act of kindness, every moment of connection, and every word of encouragement matters. You are making a difference, even if it doesn’t always feel that way.

It’s okay to feel overwhelmed and take things one moment at a time. Stress is a shared human experience, and by acknowledging it, we can begin to address it—both individually and collectively. You are stronger than you think, and there is hope even during the most difficult times.

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What Can We Do? Mobilization And Taking Action When We Feel Powerless

Jaclyn Baker

By: Erin Gillingham

In a world that feels like we are constantly spiraling out of control, where every headline is considered “breaking news,” and we continue to live in “unprecedented times,” we can often feel incredibly overwhelmed and powerless. While it’s important to remember self-care, to keep ourselves healthy, and to protect our brains from “doom scrolling,” many people find solace in action. 

Keeping our brains busy and our bodies active can benefit both ourselves and our communities. Here is a list of action steps you can take, ranging from little activities to big movements that can help us feel like we are making a difference and foster our sense of purpose. 

  1. Educate yourself – “Knowledge is Power.” Although SchoolHouse Rock may not have a song to describe our current political climate, this phrase has never been more true. To best support a cause means knowing what you’re truly fighting for. We can’t always take the media at face value anymore – knowing the difference between propaganda and trusted informational sources is important. Read the history and stories behind the causes you support. 
  2. Speak out/be visible – Always remember safety first, but be visible and speak out when you can. Support businesses that are actively speaking out against hate, and continue to reach out to your friends and family who identify as one of the many communities being targeted by the current administration. Attend protests, participate in boycotts, and show up in your rainbow gear.
  3. Support local art and business – Sometimes we get so focused on the big picture that we forget the biggest impacts can be made at the smallest level. Make it a point to support culturally specific, LGBTQIA+ and immigrant owned/staffed businesses and restaurants. If you’re not able to spend money, then share these businesses within your community by way of social media or word of mouth. 
  4. Donate your time or money – Did you know some payroll companies can donate directly out of your paycheck to a cause of your choice? Many organizations in your community need your help, especially smaller non-profit organizations that are losing their funding. 
  5. Attend events—even non-political ones –  Staying connected with your community is essential now more than ever. Not only are there protests and rallies, but even events like art or drag shows, local movies, or open mic nights can help you feel connected to the community, provide a shared space with other like-minded individuals, and remind you that you are not alone.  
  6. Write or call your representatives – The ACLU makes it easy – they have predrafted messages that you can sign and send directly to our local and state lawmakers. You can also click here to find your representative and how to contact them.
  7. Continue to take care of yourself – Many of us are tired right now. Living in a “Survival” state is physically and mentally exhausting. Remember that rest is also a form of resistance, and it’s okay to take time for yourself.

I keep one of my favorite lyrics from the musical Hadestown at the forefront of my thoughts: 

“I believe if there is still a will, then there is still a way. I believe in us together, more than anyone alone. I believe that with each other, we are stronger than we know”  I encourage you to seek out community, explore, and discover your own sense of purpose.

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Self-Injury Awareness Day

Jaclyn Baker
,

By: Claire Butcher

Self-harm is when an individual injures themselves on purpose and is a sign of emotional distress. Self-injury can develop into a coping skill to ease complicated feelings and other mental health struggles. Self-harming can also be a way for people to manage big emotions, provide a release of pain-killing endorphins, or feel something ‘real’ if feeling emotionally ‘numb.’

Research shows that self-injury occurs in approximately 5% of adults in America and 17% of teens, with a higher risk for BIPOC and LGBTQIA+ communities and college-aged adults. However, due to mental health stigma, these statistics are likely underreported. Forms of self-harm can look like – but are not limited to the following:

  • Cutting skin
  • Hitting yourself
  • Burning skin
  • Picking at wounds
  • Pulling out hair
  • Using binge eating, drinking, or drug use to self-harm

‘Do’s and Don’ts’ of Talking To Someone Who Self-Harms

DO:

  • Stay calm – it might be activating to hear someone is harming themselves, but reacting with big emotions can show the person struggling that it may not be safe to share with others in the future
  • Validate Feelings – acknowledging the person’s feelings can show them it’s okay to talk about their mental health and reach out for help
  • Offer a Listening Ear – routinely checking in on people struggling with mental health can make a great difference in the healing process
  • Help them Access Support – if the person is willing, gently recommend beginning talk therapy and provide crisis and community resources

DON’T:

  • Judge – it takes a great deal of vulnerability and strength to tell someone you’re self-harming, and judgment will feed into the cycle of self-injury and shame
  • Force them to Stop – sometimes self-injury is one of the only coping skills people have, so it’s important to explore how we can reduce harm and add in new skills 
  • Sugar-Coat – saying ‘you’ll be okay tomorrow’ or dismissing self-harm can be invalidating to someone’s experience, especially one that is as serious as self-injury 
  • Try and Find Answers – you don’t have to know all the answers, and the person who has shared this with you may just want to feel heard and supported

Grounding Tools and Harm-Reduction for Self-Injury

Managing difficult feelings, numbness, and feeling ‘activated’ can take many forms, ranging from harm reduction that mimics the same sensations as self-harm to other techniques to release or regulate energy. Engaging in DBT—Dialectical Behavioral Therapy—can help build a toolbox of skills to manage big feelings, directing energy to healthier long-term outlets. 

Here are some examples of grounding skills to replace self-harm:

  • Hold ice cubes
  • Take a hot or cold shower
  • Exercise 
  • Punch pillows
  • Tear up paper or magazines 
  • Do breathing exercises
  • Draw, paint, or put stickers on skin
  • Hug a stuffed animal or loved one
  • Play with a pet
  • Call a friend
  • Eat spicy food, sour candy, or strong mints
  • Pick up a random object and take time to notice its color, texture, and other characteristics
  • Engage in creative outlets (coloring, drawing)
  • Make a comforting hot drink

Feel free to get creative with harm reduction! If you engage in cutting, try to reduce harm by making and squeezing a ball of tinfoil to mimic the ‘pokey’/sharp feeling. Here are some fidgets made to promote harm-reduction. 

References:

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How to Use a Mantra for Stress Relief and Mindfulness

Jaclyn Baker

A mantra is a simple yet powerful tool to calm your mind, reduce stress, and improve focus. Originating from Sanskrit, the word “mantra” combines “manas” (mind) and “tra” (tool), making it a tool to train your mind. Repeating a mantra—either silently or aloud—can help bring you back to the present moment, quieting distractions and fostering a sense of peace.

The Science Behind Mantras

Studies show that mantra meditation can help reduce anxiety, lower blood pressure, and boost immunity. Repeating a mantra slows your breathing, promoting a state of relaxation and improving mental clarity. When combined with deep breathing, mantras help engage “resonant breathing,” which has been shown to synchronize the body’s systems for maximum efficiency.

Mantras Across Cultures

While mantras are often linked to religious practices—such as the Hail Mary in Catholicism or Sat Nam in yoga—they can be used by anyone. Simple phrases like “I am enough” or “Just this moment” can be just as effective in grounding and calming your mind.

How to Start Your Own Mantra Practice

  1. Choose Your Mantra: Pick a word or phrase that resonates with you—something calming or empowering.
  2. Match It with Your Breath: Slowly inhale for five counts while repeating the first part of your mantra, then exhale for five counts with the second part.
  3. Use a Cue or Location: Repeat your mantra at specific times—during meditation, walking, or even while driving.
  4. Be Patient: The goal is not to rush, but to stay present and connected with each repetition.

Benefits of Mantra Practice

  • Stress reduction: Helps calm your mind and lower cortisol levels.
  • Improved focus: Trains your mind to stay in the moment.
  • Increased relaxation: Slow breathing promotes a balanced nervous system.

Whether you’re looking to reduce stress or enhance your meditation practice, using a mantra is a simple and effective way to bring calm and clarity into your life.

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Stop Overthinking: 6 Ways to Take Action and Achieve More

Jaclyn Baker
, , ,

Overthinking can be a bigger threat to success than failure itself. It’s easy to get stuck in endless planning and analyzing, but nothing gets done until you take action. Here’s how to break free from the Overthinker’s Paradox and start making real progress.

  1. Create a 30-Minute MVP

Start small. Build your first version of a project in just 30 minutes. Don’t aim for perfection—focus on making it useful and functional. If 30 minutes doesn’t work, try two hours. Keep it simple and avoid getting stuck in the details.

  1. Celebrate What You Delete

The sunk costs bias can keep you attached to ideas that aren’t working. Instead of feeling bad about deleting work, celebrate it! Let go of what doesn’t work so you can move forward and improve.

  1. Share Your Failures

Don’t be afraid to show your mistakes. Whether at work or in personal projects, sharing failed experiments helps you learn and grow. Keep a log of what you’ve abandoned to remind yourself that progress comes from trying and adjusting.

  1. Label Edge Cases

Overthinkers often get caught up in unlikely “edge cases” that may never happen. When you find yourself obsessing over these, simply label them as edge cases and move on. Focus on what really matters at this stage.

  1. Feedback Means You’re Moving Forward

If you’re getting feedback, even about what isn’t working, it’s a good sign. It shows people are engaging with your work, and you’re making progress. Embrace it as a tool for improvement.

  1. Iterate Fast, Skip the Hustle Culture

Move quickly, but without the pressure of hustle culture. Rapid experimentation leads to growth, but you don’t need to burn yourself out. Stay productive at your own pace and learn from each step.

Final Thoughts: Action Over Perfection

Overthinking traps us in endless possibilities. To succeed, take action, learn from mistakes, and keep improving. The key to overcoming the Overthinker’s Paradox is simple: stop thinking, start doing.



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BIPOC Underrepresentation in Eating Disorder Research

Jaclyn Baker

By: Claire Butcher

Mental health research has often excluded BIPOC community representation, leading to misleading statistics and the lack of effective, culturally competent treatment. The erasure of diverse experiences from medical research perpetuates misdiagnoses and late diagnoses, ultimately setting up marginalized communities for mistreated or dismissed health complications. This article will shed light on eating disorder statistics in BIPOC communities and share how both agencies and individual practitioners can improve mental health care to reduce systemic barriers to treatment. 

Eating Disorder Statistics in BIPOC Communities:

  • In the US the current workforce of eating disorder providers is predominately white (73%) – leading to fewer providers having lived experience with systemic discrimination and marginalization.
  • 20-26% of individuals with eating disorders are BIPOC people and they are half as likely to be diagnosed or receive mental health treatment.
  • Native American and Alaska Native women are more likely than white women to engage in binge eating and “fear over losing control over their eating.” 
  • Hispanic girls in the U.S. report greater body dissatisfaction than caucasian girls and are at greater risk for engaging in disordered eating. 
  • Asian American women also experience disordered eating at higher rates than caucasian women, specifically purging and food restriction. 
  • Lifetime prevalence of “binge eating” was higher in Black participants than white participants and white participants were more likely to have received mental health treatment than participants of color.

Steps Agencies and Clinicians can take to Foster Culturally Competent Research and Care:

  • Hire diverse staff and invest effort into diversity and inclusion committees.
  • Require all staff to regularly participate in ongoing training in cultural humility and competency.
  • Openly and directly address prejudice and bias practices and change behavior after making mistakes.
  • Acknowledge power and privilege with clients, and have ‘comfort with discomfort’ to have difficult conversations surrounding systemic barriers to care.
  • Walk into all meetings with clients with openness, humility, and validation.

References:

NEDA – Norman Kim (PhD)

NLM – Megan Mikhail, Kelly Klump

Equip – Eating Disorders in BIPOC Communities

Within Health – Culturally Competent Care and Research



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History of the Black Community in Altadena, California

Jaclyn Baker

By: Christy Maeder

Altadena, California, nestled in the foothills of the San Gabriel Mountains, has a rich and diverse history, with the Black community playing a significant role in shaping its cultural and social landscape. In the early 20th century, Altadena became a haven for African American families seeking refuge from the restrictive housing covenants and segregationist policies prevalent in neighboring Pasadena and Los Angeles. The area offered a semi-rural environment with larger plots of land, allowing Black families to establish roots, build homes, and create a sense of community. 

For generations, Altadena served as a refuge for Black Americans looking to escape the Jim Crow South and the discriminatory land ownership practices pervasive in so many other communities in California. As such, it became a haven for Black families and an exemplar of the power of generational wealth in the Black community. Over time, Altadena became known for its vibrant cultural contributions, strong neighborhood bonds, and active civic engagement, with local leaders championing civil rights and community development.

The Black heritage in Altadena is reflected in landmarks like the historic Zane Grey Estate, which, while originally belonging to the famous author, later became symbolic of the diverse, creative community that flourished in the area. Community hubs such as the Altadena Community Center and the local chapters of organizations like the NAACP have long served as spaces for advocacy, cultural events, and social support. 

The annual “Altadena Heritage Celebration” often highlights the contributions of Black artists, educators, and civic leaders, reinforcing the importance of preserving these legacies.

The Eaton Canyon area, a natural landmark near Altadena, has long been a cherished space for recreation and connection to the natural environment for the community. However, the recent Eaton Fire has had a profound impact on the region, threatening not just the physical landscape but also the historical and emotional ties that residents have with the land. 

Wildfires in California are becoming increasingly frequent and intense due to climate change, and for communities like Altadena, the devastation reaches beyond environmental loss—it disrupts the historical continuity and sense of place that generations have cultivated.

The fire’s aftermath has revealed disparities in resources and recovery efforts, often hitting marginalized communities harder. For many Black families in Altadena, whose generational ties to the area are both a source of pride and resilience, the destruction caused by the Eaton Fire represents a new challenge in preserving their homes, heritage, and local landmarks. The damage to natural spaces like hiking trails and historical sites not only affects daily life and recreation, but also threatens cultural memory and community gatherings that have been integral to Altadena’s identity.

Despite these challenges, the community has shown remarkable resilience. Local organizations, neighborhood groups, and civic leaders are working together to support recovery efforts, rebuild homes, and restore the natural environment. The Eaton Fire, while devastating, has also reignited a sense of solidarity among Altadena’s residents, highlighting the enduring strength and unity of its Black community in the face of adversity. I

In the wake of the Eaton Fire, people can support Black families and the broader community by contributing to local recovery funds, volunteering with neighborhood rebuilding efforts, and advocating for equitable distribution of resources to ensure marginalized communities are not left behind in disaster recovery plans. People can help Black families in Altadena, California affected by the Eaton Fire by donating to their GoFundMe pages or to Black Lives Matter Los Angeles. People can also volunteer or donate to organizations that help wildfire victims.

Donate

Donate directly to the GoFundMe pages of Black families affected by the Eaton Fire

Donate directly to the Fundraiser by Melina Abdullah : Black Lives Matter – Los Angeles

Donate to the Red Cross or call 1-800-RED CROSS (800-733-2767), or text CAWILDFIRES to 90999

Donate to Direct Relief, which provides emergency funding, medical aid, and solar power to wildfire victims

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Feeling Good as Political Resistance

Jaclyn Baker
,

By: Emi Gilbert 

For many of us, our current political climate has provoked a nervous system state of defeat and numbness. In polyvagal terms, a common response to current events has been a “dorsal vagal shutdown,” in which we are immobilized, collapsed, and frozen. 

Unfortunately, this frozenness is the exact type of response that benefits oppressive systems, keeping the marginalized silent and without the energy to resist.

So how can we reconnect with our bodies and transform “immobilization” into “mobilization”? Adrienne Maree Brown, a Black feminist activist and writer, compiled a collection of essays in Pleasure Activism: The Politics of Feeling Good (2019). In it, she argues that experiencing pleasure (such as through friendship, community, sexuality, and intimacy) is a form of active resistance. When the grand political environment feels so dire, many of us feel a sense of guilt or shame when experiencing pleasure. Brown instead insists that feeling pleasure fosters a sense of “aliveness” that is inherently powerful. 

At the very least, Brown frames pleasure as harm reduction within an oppressive society, mitigating the dehumanizing effects of marginalization. 

Brown’s philosophy is not new. She quotes Audre Lorde (another Black feminist activist), who stated that self-care is “not self-indulgence; it is self-preservation, and that is an act of political warfare.”

In practical terms, Brown encourages using somatic exercises to tune into our bodies and understand what brings us a sense of “yes.” A few other practical principles include:

  •       Meditating
  •       Keeping a “pleasure journal” of what brings you joy
  •       Laughter, dance, singing, and food
  •       Setting boundaries and “only saying yes when you mean it.”
  •       Investing in relationships

For more ideas, see Brown, A. M. (2019) Pleasure Activism: The Politics of feeling good. AK Press.

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Embracing Simplicity: How Mindfulness Clears Mental Clutter

Jaclyn Baker

We’re constantly overwhelmed by thoughts, judgments, and distractions. This mental clutter often pulls us away from the present moment. But according to mindfulness expert Andrew Olendzki, embracing simplicity through mindfulness can help us reconnect with a peaceful, clear state of awareness.

Why Our Minds Overcomplicate

The human mind has a natural tendency to overcomplicate even simple experiences. In Buddhist teachings, this is called papanca—when we layer thoughts, judgments, and stories over basic feelings or sensations. For example, a simple feeling of discomfort can spiral into an anxious narrative, adding more mental stress.

The Power of Subtraction: Mindfulness Simplifies the Mind

Meditation and mindfulness practice help us strip away unnecessary thoughts, bringing us back to the present moment. By focusing on simple things like our breath, we create space between thoughts and allow ourselves to experience life directly, without overthinking or analyzing.

Mindfulness Through the Six Senses

One way to break free from mental clutter is through the six senses: sight, sound, taste, touch, smell, and thought. Most of the time, we’re focused on thinking, but mindfulness helps us engage with our senses in a more meaningful way, whether by noticing the texture of something we’re holding or the sound of birds singing.

A Radical Simplicity

By practicing mindfulness, we find that the simplicity of just being aware is incredibly powerful. It’s not about achieving some mystical state—it’s about returning to a state of clear, undistracted awareness that’s always available to us.

How to Get Started

You don’t need complicated rituals to practice mindfulness. Start by noticing moments of stillness throughout your day, like the space between thoughts or the sensation of your breath. This simple awareness brings peace and clarity, helping you reconnect with the present moment.

Start today – embrace the gift of simplicity and enjoy a more transparent, more mindful life.

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How Your Thoughts Shape Your Reality

Jaclyn Baker

Your thoughts shape your reality more than you may realize. The way you perceive the world around you is largely influenced by your mindset. In fact, your perspective is the filter through which you experience life, and this filter is something you can change. Here’s how understanding the power of your thoughts can transform your reality.

The Power of Perspective

Have you ever noticed how two people can experience the same situation completely differently? For example, a lottery winner might expect happiness but find that old worries and insecurities persist. The same applies to any situation—a couple on a beautiful vacation might feel blissful, while another couple in the same place might be frustrated or upset.

This difference stems from cognitive biases, such as:

  • Negativity Bias: Focusing on the negatives, even in positive situations.
  • Emotional Coloring: Our moods affect how we see things.
  • Beliefs and Expectations: Preconceived notions shape how we interpret events.

These biases can distort your reality, but you have the power to reshape them.

How to Transform Your Reality

Cultivate Mindfulness

By being present and observing your thoughts without judgment, you can begin to identify and change negative thought patterns.

Practice Cognitive Reappraisal

When faced with negative thoughts, reframe them. Instead of focusing on the anger someone cut you off in traffic, think about other possible reasons behind their actions—like rushing to an emergency.

Embrace Gratitude

Focusing on the positive aspects of your life can shift your mindset from scarcity to abundance, helping you feel more fulfilled and joyful.

The Benefits of Changing Your Thoughts

By shifting your perspective, you’ll experience:

  • Less Stress: Reducing negative thinking helps manage anxiety and stress.
  • Better Relationships: Positive thinking fosters compassion and deeper connections.
  • Increased Happiness: Focusing on what’s good in your life makes everyday moments more meaningful.
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How to Start Your Day Right and Transform Your Life

Jaclyn Baker

The way you begin your day can shape the rest of it. A mindful morning sets the tone for a more purposeful, focused, and fulfilling day. Here’s how to wake up to a better life.

Why Your Morning Matters

Starting your day with intention can help you navigate challenges and make the most of your time. Instead of rushing out of bed or diving into your to-do list, take a moment to pause and check in with yourself. How does your body feel? How’s your mind? This simple act of awareness can ground you and set a positive tone for the day ahead.

Set Positive Intentions

When you wake up, think about what you want to achieve or experience today. Focus on what’s important to you and set a positive intention. Instead of saying, “I won’t stress today,” try, “I will stay calm and focused.” This slight shift can guide you through challenges and keep you aligned with your values.

Align with Your Values

Take a moment each morning to think about what truly matters to you. Whether it’s being kinder, more creative, or taking care of your health, make a commitment to yourself about how you want to show up that day. These small intentions can help you stay grounded and purposeful throughout the day.

A Real-Life Example

Take Sam, a nurse who was stuck in unhealthy habits. After long shifts, he’d turn to gaming to escape, but it left him drained. He decided to change one thing: starting his mornings with a healthy breakfast. This small act gave him more energy and focus for the day, showing how small changes can make a significant impact.

The Bigger Picture

When you start your day with mindfulness, it affects everything around you—your relationships, work, and overall well-being. Being intentional with your mornings helps you show up more present and positive, making a difference in the lives of those around you.

Conclusion

Starting your day right isn’t just about feeling good in the moment—it sets the stage for a life that’s more aligned with your values and full of purpose. Whether it’s taking a few deep breaths or setting a simple intention, a mindful morning can transform your life. So, how will you start your day today?



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