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journal writing

A list of things we love: tonight’s journal writing entry

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So, what we focus on grows. Why not focus on what we love? For those of you who have been around here awhile, you know I love lists for our journal writing. Why lists? I think because it is an exercise that just has us write! Not too much thinking, just feel and write. Don’t worry about editing (for the list is for your eyes alone unless you choose to share like me, lol). This kind of free writing gets a lot of interesting things out of us. We may be affirmed or surprised.. no matter. It is all good. Just write!

There is no surprise more magical than the surprise of being loved. It is God’s finger on man’s shoulder. ~Charles Morgan

Are we ready? List as many things that come to you when you answer this question:

What do I love?

I love:

1. Chocolate!
2. Beautiful Florida Fall evenings such as this one
3. Being creative
4. Writing
5. My cat
6. My husband
7. My children
8. Jacksonville, Florida
9. Hawaii
10. Good movies
11. The outdoors
12. Bikram yoga
13. Walking
14. Adventure
15. French wine
16. The French language
17. My job
18. My friends

I am going to make myself stop here and finish in my private journal for this is about you, and I want you to get started.

Love you.



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Five questions to ask yourself for a better night sleep, part 2

daydreaming beautiful young woman lying on pillow

Last night we asked ourselves these five questions:

1. Do I love my bedroom?

2. When I turn the light out, do I feel content with how the day went?

3. Do I have at least one thing that I am really looking forward to?

4. Do I feel appreciated at home and at work?

5. Am I taking care of my body?

Why these questions?

1. Our physical environment is very important. Our bedroom needs to be a calm place to retreat to. There are many things we can do to make this space more conducive to sleep. What did you write down in your journals? Feel free to share your thoughts here in the comments section or on our Facebook page. I have many ideas which I will go into in a near-future post.

2. How did your day go? The more we feel good about our days the less time at night we will spend tossing and turning.

3. Anticipation is so sweet and we need to have things to look forward to about the next day when we turn in for the night. Drifting off with these happy thoughts about the good things in store for us the next day will get us to sleep quicker so that we may enjoy that wondrous new day we are looking forward to (this really beats dreading the next day which many of us unfortunately do).

4. Feeling valued is a fundamental human need. If you are not feeling valued and appreciated at home and/or at work what needs to change? Write your thoughts down and take some action.

5. A healthy body will sleep better at night and function well during the day.

So how did you do or how are you doing?

Wishing you a restful night tonight and every night.


In Peace,


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Having trouble sleeping? Here are five questions to ask yourself!

can't sleep

If you are tired of losing sleep at night, I invite you to ask yourself these five questions right now:

1. Do I love my bedroom?

2. When I turn the light out, do I feel content with how the day went?

3. Do I have at least one thing that I am really looking forward to?

4. Do I feel appreciated at home and at work?

5. Am I taking care of my body?

There are many more questions that can come from these basic five but this is a good start. Get out your journal and write a few thoughts down.

Once you start writing you may see where I am going with this. Tomorrow, we will continue…

In Peace,



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Keeping a journal to improve our sleep


What would help you sleep tonight?

What would keep you still enough (your body and mind) to allow for a deep, restful night, tonight?

If there are changes you need to make, then start by writing some ideas down. I find keeping a journal helpful. I like to track things like what I ate, my physical activity during the day and early evening, what did I drink? (taking note of water, soda, caffeine, alcohol consumption), how did I feel today (physical and emotional), how much time did I spend outside today? Moving? Sedentary sitting at a desk…

As you can see there are many things that we can log into our journal. After keeping track of these things for say, a week, patterns will inevitably surface and you may be able to pinpoint why you are not sleeping well and make adjustments as needed.

I highly recommend keeping a journal of this kind.

Let me know how you do!

In Peace,


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What are you clear about? A journal writing exercise


What are you really clear about? Clear as mud doesn’t count. We are talking real clear, without a doubt, crystal clear. This kind of clarity breeds confidence, sweet dreams, and dream lives. Isn’t that what we all want here at The Warm milk Journal?

This would make a great journal entry.

Let’s see…

What am I real clear about?

I am clear about:

1. How much I love my husband and how important our marriage is.

2. How much I have the need to be creative and write and inspire others with my words.

3. I am comfortable in my own skin (finally- it is nice to be able to say that and mean it).

4. It is important to me to feel safe and live in a nice area where I don’t have to worry about crime.

5. Life and people are basically good.

6. I am blessed in so many ways.

This is a great exercise and I am going to keep writing now in my private journal. Your turn!

In Peace,


girl with writing-book and pen on a sky background

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Five journal writing prompts for this evening


Monday blues? Cancel! Write instead.

Here we go….

1. What would it take for you to feel enchanted again?

2. When was the last time you danced?

3. What makes you laugh?

4. Write down 4 things you have always wanted to do.

5. Who in your life needs a hug?

In Peace,


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Feeling down? Here are Ten Ways to Pounce on Your Pity Party!

Sad and upset woman deep in thought

Life doesn’t always go accordingly to plan. Highly anticipated events get rained out, people don’t always do what we want or expect, an unexpected expense arises, we get a migraine on our birthday, etc. The list can go on. It can get quite depressing at times if we allow life’s little (or big) curve balls to hijack us.

Today, instead of wallowing in our pity which will only make us feel worst, I offer us ten ways we can pounce on the pity party! Ready?

1. Get your energy up. It is hard to stay down if you are up, outside, moving about. Go out and take a walk or bike ride. Head to the gym and do a Zumba class. Do some jumping jacks in your living room. Move!

2. Call your mom and tell her you love her.

3. Learn something new. Mastering a new skill gives us a sense of accomplishment.

4. Do something for someone else. Helping others gets us out of ourselves and into a more positive mental and emotional state.

5. Cook a hearty pot of soup.

6. Get some laughs. Go out with friends who make you laugh, watch a comedy, read something funny.

7. Get some perspective: When you are on your death bed, how important whatever is bothering or upsetting you now be?

8. Focus on the many ways you are blessed. Write them down in your journal.

9. Pray. Sometimes just turning things over to a higher power is very comforting.

10. Practicing acceptance. Change is a constant. We can’t control that. What we can control is how we react to change.


In Peace,


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Fall: a journal writing entry


Fall has arrived here in Jacksonville, Florida! It is cool and we have had the windows open today. Nice. Our cats have sure enjoyed it.

Tonight’s journal writing exercise is a simple one: simply write a list of all things you can think of when you think of the season of Fall.



Cooler days
My birthday
good smells
Trick or treating
warm blankets
Marshmallows and fire pits

Your turn….

Enjoy and happy writing.


O autumn, laden with fruit, and stain’d
With the blood of the grape, pass not, but sit
Beneath my shady roof, there thou mayst rest,
And tune thy jolly voice to my fresh pipe,
And all the daughters of the year shall dance!
Sing now the lusty song of fruits and flowers.
~William Blake (1757-1827), “To Autumn”

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Life Works With Me… a journal writing session

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On the top of your journal entry, simply write:

“Life Works with Me”

Then just write for several minutes whatever comes out. Don’t think too much or self edit. Simply write.

I think I wish to do this one. I will start and then you begin. Ready?

Live Works With Me

Life works with me when I am focused on good things: gratitude for what I have and excitement and anticipation for good things to come.

Life works with me when I am being honest, kind, genuine (to myself and others).

Life works with me when I am taking care of myself: eating well, doing work I care about, spending time with my family, having fun, exercising, and sleeping well.

This is a great exercise and I am going to finish in my private journal. Your turn, friends…



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Tracking for less anxiety and a better night’s sleep: tonight’s journal writing exercise


Feeling out of control causes stress and shame. If there is something in our lives that we are not managing well, chances are we are worrying, anxious, and not sleeping well.

Whether it is binge-eating, being in a toxic relationship, or drowning in debt, it is easy to feel lost in the darkness and not see a way (the light) out.

Tonight, I invite you to use your journal for tracking. What do I mean by tracking? Choose something in your life that is causing you sleepless nights… perhaps it is a relationship, your finances, the extra weight you can’t seem to lose…

whatever it is, commit to tracking it in your journal for one week.

So, for example, if it is about a relationship, keep track of the situations that lead up to an argument.

If it is your financial life, track your income and expenses (down to every cent).

If it is about your weight, track everything you put into your mouth for one week.

You get the idea. What we keep track of, we will gain insight from. It is harder to be in denial about something when it is right out there in the open in front of us.


I am going to commit to tracking my expenses for the coming week. What are you going to track?

If something is worrying us, isn’t it better to confront it and have it on paper rather that swirling around in our minds when we are trying to sleep? I believe this is a worthwhile exercise for peace of mind.

Let me know how you do!

In Peace,



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