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journal writing

Things I Love… tonight’s fun list for our journals

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This is a fun one I have for you, friends. Get out your journals and simply write on the top: “things I love”. Then write down anything that wants to come out. There is something about writing lists down in our journals that is relaxing. This one is particularly fun. What we focus on we get more of so why not focus on the things we love tonight? Ready? I know I am…. 😉

Things I love:

1. Writing outside in the evening on my back patio, listening to the crickets, frogs, and birds, and my neighbor (who lives across the stress) who has the most infectious and wonderful laugh (she likes hanging out in her front yard so I can hear her easily. Precious).
2. Chocolate: high quality milk chocolate is preferred such as Cadbury, Lindt, Milka,and Peterbrooke.
3. Planning for an adventure: whether it is a day trip or a week long vacation… there is just nothing better!
4. Writing
5. The shows we enjoy at night (commercial free thanks to Netflix or program recording). Our current favorites: Under the Dome, House of Cards, Downton Abbey, Scandal, Walking Dead, and Outlander.
6. Great coffee, food, beer, and wine.
7. Cooking
8. jazz music
9. My walks
10. Working out at gym or Bikram studio.
11. Planting new flowers and herbs in my little back patio garden.
13. Dreaming

I really could keep going. This is one of those journal writing exercises where you could list a 100+ things. It is wonderful!
If you do this at bedtime you will go to sleep thinking of all of your blessings and things you love. If you do this in the morning you will start off your day on a very happy note. When you are experiencing your mid-afternoon energy slump you may try this and I imagine it will pick you up a bit.

Love to all.

Good night,



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Getting in Touch with Your Power For a Better Night Sleep : A Journal Writing Exercise

beautiful woman, shy, playing nervously with hands looking down

If you ever feel unsure about yourself, feel small or powerless… this post is for you. I want you to get out your journal and think about all of the times that you felt your power. You can go way back, as far back as your memory will allow such as when you were a toddler…

Write a list of all of the times that you really felt your power, whatever that means to you. This is a very powerful exercise. Once you do this you can really take control of your life (and nights for better sleep).


I will share my own thoughts with you and then you please start your journal entry, okay?

The times in my life when I have really felt my power


1. Crying and screaming when I was a toddler when I needed to get my parents’ attention
2. Knowing that if I applied myself and studied hard, I would get good grades and do well in school
3. At age 14 when our Rabbi told my parents (after I had read a prayer in front of the whole congregation), that I had a gift for public speaking.
4. Whenever I jogged and ran so hard and fast and felt the “runner’s high”.
5. Completing the Honolulu Marathon at age 15
6. As a child, throwing the basketball ball and getting many baskets in a row.
7. Being the third grade class checker champion.
8. Winning the Speech Student Award as a high school senior.
9. Going to Europe at age 19 and having the adventure of my life.
10. Being a finalist of the Freshman Moot Court competition in law school.
11. Giving birth to my first child.
12. Whenever I write.
13. Whenever I make somebody’s day a little better
14. When I complete a 90 minute Bikram Yoga session.

I could go on, but I want you to begin your writing. When we get in touch with our own power, some interesting things begin to happen.

We start seeing the bigger picture and begin to ask ourselves: “What is possible“? We begin to think that we can do anything we really set our minds and hearts to. We don’t let people or circumstances keep us down. We stand tall and walk confidently. Doors of opportunity begin to open for us. We sleep a lot better because our minds are calm and at peace.

I hope you enjoy this exercise as much as I do. I wish you well.

In Peace,



It ain’t what they call you, it’s what you answer to. ~ W.C. Fields

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Big Dreams Lead to Sweet Dreams

Young entrepreneur dreaming about her business success

If we are going to dream, why not dream big? When our dreams are larger than life, we are excited. There is a spring in our step and we have purpose. When we go about our days with this kind of energy, there is little time at night to lose sleep over worries and other petty thoughts. When our dreams are too small (or non existent) we don’t have much to look forward to. We may be going to jobs we feel are dead-end, going through the motions for a paycheck, and when we are not working- lose ourselves to mindless television or media consumption.

Elephant with balloons

I invite you tonight to think big. Dream BIG. What would a really big dream be for you and your life? Journal about it. Pray about it. Then go to sleep tonight thinking about it. In the morning, you can journal again and come up with an action plan to make this big dream of yours a reality.
You will not be bored. You will not be anxious. You will be excited (and tired at the end of the day).

Sweet Dreams, Big Stuff.

Beautiful woman sleeping in white bed

This post is dedicated to Wayne Dyer, who is one of my favorite authors. I own many of his books and have been inspired by his wisdom for decades.
Rest In Peace, Dr. Dyer. You are loved and you will be greatly missed by many.

From Dr. Dyer’s book, The Shift (p.95):

Ask yourself what makes you come alive – because, more than anything else, what the world truly needs are men and women who have come alive. ~ Dr. Wayne Dyer


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What’s the hurry? This morning’s journal writing session


This might be a challenge for many of us but what if we just took the day and slowed down a bit? We can still do our regular activities but at a slower pace. Or, perhaps we might like to take a break from regular activities and just unplug?

What does not being hurried feel like? What does it mean to you?

I invite you to write a few thoughts about it in your journal and then go about enjoying the day.

What if I didn’t hurry today?

1. I would go about my business with more intention
2. I might focus on one thing at a time rather than multi-tasking constantly
3. I might drive slower and less aggressively
4. I would savor each bite of food I eat today
5. I might really look at whoever is talking to me today and listen – really listen.

I am going to stop here. Have a wonderful day!

In peace,


Montreat, NC

Montreat, NC

I will be the gladdest thing
Under the sun!
I will touch a hundred flowers
And not pick one.
~ Edna St. Vincent Millay, “Afternoon on a Hill”

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Ten ways to relax before bedtime

warm bath

Here is a good list for when you need to wind down before bedtime:

1. Take a hot bath

2. You and your sweetie can give each other back rubs

3. Get lost in a good novel

4. Do some gentle stretching

5. Snuggle up on couch with blanket, sweetie, and/or pets and read or watch a good movie

6. Write in your journal: write about your dreams, goals, what went well, doodle… just write or sketch.

7. Color! Adult coloring books are all the craze and you just need to visit your local bookstore to find a nice selection. This is very relaxing.

8. Spend a few minutes on Facebook, Twitter, or Pinterest.

9. Meditate

10. Say a prayer of thanks before you turn off the light.

Sweet Dreams,


Love hands

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A List of Gratitude for our Monday Night Journal Writing

Sometimes it is just the simple things that work really well. One simple but very powerful habit we can get into our daily lives is to practice putting into our prayers and thinking an attitude of gratitude. It is amazing that when we do this, we will feel instantly happier, more at peace, and sleep better at night (if we drift off to sleep thinking of our blessings).

I feel very thankful for many things tonight. I will list a few and then I invite you to get out your journals and do the same. It does not matter what time of day you do this. As I am writing this post it is getting on into evening here in Florida. This is a great bedtime ritual and starting our mornings off with a gratitude list is a great practice as well.


Let’s see… tonight I am thankful for:

1. My job
2. My home
3. My family
4. My health
5. Being recognized as a health and wellness writer (the doors of opportunity keep opening and it is very exciting).
6. All of you
7. Having money in the bank’
8. My children and watching them grow into responsible adults
9. My outdoor patio and this August evening light which let’s me write outdoors after work…
IMG_3262 (2)
10. My country and freedom that being a citizen here in the USA gives me.

Your turn, friends.

I wish you a restful night.

In Peace,



Gratitude is the memory of the heart. ~ Jean Baptiste Massieu

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Three fun lists to write for this Monday night.


What is it about lists that is so fun, relaxing, and comforting? I have been a life long journal writer and one of the things I have always loved to do is write down my “top ten” list for _______. You name it, I have probably done it. We humans like to make sense of our world. We like some sense of order and by prioritizing what is important to us, I believe that gives us some comfort and sense of security. If you don’t believe me, look at how popular magazine titles are always laid out or the perennial popularity of almanacs and Book of Lists type of publications.

So on this Monday night, let us write some lists and may our journal writing be a source of comfort and fun before we go to bed tonight. Are you ready?

You may certainly come up with your own, but I invite you to write these lists down:
Your top five favorite movies
Your top five list of comfort foods
Twenty things that immediately, without fail, put a smile on your face.

That’s it. I encourage you to write as quick as you can so you don’t think too much and try not to self edit. Just write and enjoy what comes out!

girl with writing-book and pen on a sky background

Let’ see…

Top Five Favorite Movies

Without thinking too much:

1. When Harry Met Sally
2. Love Story
3. Gone With the Wind
4. Schindler’s List
5. A Beautiful Mind

Top five List of Comfort Foods

1. Soup
2. Guacamole and chips
3. Vanilla custard
4. Chocolate!
5. Popcorn with lot’s of real butter


Twenty things that will put an immediate smile on my face

1. My husband
2. My cat
3. Writing
4. Squirrels attacking our bird feeders
5. Saying the St. Joseph Prayer and knowing I am loved by God and everything is just perfect.
6. The sound of the ocean
7. The moon peeking into our living room window at night
8. My daughter and all of her 17 year old “know it all” ways…
9. Chocolate! (note this made it on two lists tonight).
10. Listening to anything sung by Harry Connick Jr.

Your turn, my friends. This is a really fun one. Enjoy and rest well tonight. Cheers!


Fun at the beach 1

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Good things can come in three: Tonight’s Journal Writing Session

Why do only bad things have to come in three? Let’s delete that belief right now and have some fun in our journal writing.



I invite you to write out a few “top three” lists: the top three things on your bucket list, your top three most memorable experiences, and the three most important things in your life. That’s it. As I sometimes do I will start my own entry and then you get going as well. Okay?

Let’s see…

The top three things currently on my bucket list

1. Be a best selling author

2. Visit the wine regions of California, France, and Italy

3. Go on another cruise with my parents

My top three most memorable experiences

1. Running the Honolulu Marathon at age 16

2. Spending the summer in Switzerland at age 19

3. My honeymoon with my husband in Asheville, North Carolina

The Three Most Important Things In My life

1. My marriage

2. My family

3. My health

That’s it. I think you will enjoy your writing tonight. If it is close to bedtime when you do this, all the better. How lovely to turn of the lights and drift of to sleeping thinking of your terrific threes…

Happy writing and sweet dreams, friends.

In Peace,



Fill your paper with the breathings of your heart. ~ William Wordsworth

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What is keeping you from a good night sleep? Ask yourself these five questions for some insight.


Getting a good night sleep is so important to our mental and physical well being. If you are not getting a good night sleep, why do you think that is?

I offer you a few questions to ask yourself:

1. How do I spend my day(s)?

2. What does my bedroom look and feel like?

3. What do I do during the 60 minutes before lights out time?

4. How do I treat others?

5. How do I treat myself?

This can be a journal writing session. I think you will definitely get some insight if you answer these questions honestly.

As always, I wish you the life of your dreams by day and a restful night each and every night.

In Peace,


on the river

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What do you love about Summer? Tonight’s journal writing exercise

A perfect summer day is when the sun is shining, the breeze is blowing, the birds are singing, and the lawn mower is broken. ~ James Dent

We are getting into the dog days of summer. It is easy to start complaining about the heat, the rain, the mosquitoes, the kids underfoot, and the fact that football is still a few weeks away…

Let’s turn this around right now by getting out our journals and writing about what we love about this season. Ready? (I guarantee you will feel happier after doing this one…). Remember to write whatever comes out and don’t self edit or think too much.

One, two, three…

What I love about summer is:

1. The nice long evenings of light I have to write outside on my back patio


2. Cherries, watermelon, and peaches, strawberries, and blueberries which are in season

3. Eating more salads

4. The sound of crickets and frogs in the evening

5. Wearing sandals

6. All of the sweating I get to do (good to sweat and get the toxic stuff out).

7. Swimming outside when ocean and community swim pool water feels like bath water

8. All of the green and colorful flowers in our landscape

9. A little more time to be lazy

10. A great time to day dream while sitting out on the beach.

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Your turn, friends. Happy writing!

Deep summer is when laziness finds respectability. ~ Sam Keen

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