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journal writing

Five journal writing ideas for bedtime

A journal writing writing practice at bedtime or close to bedtime is a great habit to get into. It will help to settle your mind before the lights go out.

What to write about? Here are five ideas:

1. Things you are thankful for. I love having an ongoing gratitude list that I can keep growing morning, noon, or night. It reminds me how blessed I really am.

2. Writing down your plans for the next day.

3. Writing down any worries you have. Once they are on paper your mind will be more likely to relax and let you sleep.

4. Something you are looking forward to in the near future.

5. Something that made you smile recently.

Happy writing and sweet dreams!


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Sometimes We Just Need to Lighten Up….


This Thursday evening, I invite you to lighten up a bit with me. It is easy to take ourselves and our lives a wee bit too seriously at times. Really, it all works out better somehow if we can find the humor in daily life. For example, my husband and I were at a fine dining restaurant last night. We weren’t seated five minutes before I knock a knife off the table with a loud clang. The sweet attentive waitress picked up on it and she was quick with a new knife and we had a laugh about being clumsy and the importance of seeing the humor in our clumsiness and being clumsy “with grace”. Ha!

In your journals, I invite you to:

1. Think of the funniest thing you ever did as a kid

2. What is your favorite joke?

3. What is the funniest thing you have watched on TV lately?

4. When do you find yourself laughing so hard that you are crying?


That’s it, friends. have a marvelous evening and sleep well.

Nighty night,


I am thankful for laughter, except when milk comes out of my nose. ~ Woody Allen


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Say No to Closed Doors!

Porta aperta sfondo cielo erba

If someone in your life or perhaps your own mind is telling you how you can’t do something then you simply go about your business and prove them wrong. We live in a free country. We can do whatever endeavor we set ourselves out to do (providing it is legal).

The nights where I have experienced the most turmoil, anxiety, and sleeplessness are nights when I have doubted myself or felt stuck.

We never need to feel stuck or in a rut. If we do, there is always a way to open that door…

Tonight, I invite you to open your journals and ask yourself a few questions:

1. What is something that people come to me for advice or help with?

2. What is something I have always been interested in and would love to learn more about it?

3. Who are my cheerleaders? No matter what, these folks support and believe in me unconditionally.

4. What are some things that I am naturally good at?

5. When I am not at work, what do I like to do with my free time?

Write a few thoughts down and we will follow up on this soon.

I wish you happy days and restful nights.




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Being happy, loving, and healthy: the stuff of happy days and restful nights


My husband and I were enjoying a Sunday morning coffee time chat and we both agreed that so long as you have love and your health the rest is gravy. Would you agree?

Tonight I invite you to simply get out your journals and write about the things in your life that affirm all of the love and health that you enjoy now in your life. With love and health, you are rich (and well rested).

I will start my entry and then please you go ahead and start writing, okay?

I Am loved and I am healthy

1. My husband loves me and my cat unconditionally loves me.

2. I go about each day loving and serving others as I can. As a wife, mother, friend, colleague, and writer I have ample opportunities. I am thankful.

3. I am a child of God and a part of this wonderful life and therefore I am loved.

4. I have good energy and I am pain free.

5. I look at the mirror and I see love and health.

Your turn…. (I have more specific things to write about in my private journal). It is now your turn.


My wish for you tonight is: love, truth, and a good night of sleep. Cheers!

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How Many Ways Can You Rest? A Labor Day Journal Writing Exercise.


Here at The Warm Milk Journal, we are all about living the life of our dreams by day and sleeping restfully at night. Here in America, today is Labor Day. This is a holiday where we are supposed to rest. We are to take a leave from our labors.

What does that mean to you, friends? I invite you to get out your journals tonight (or anytime). I invite you write about what relaxes you and I also invite you to write down lists. There is something inherently relaxing about writing lists.

Here is a little guidance:

1. Write down a list of the most relaxing activities that you like to do.
2. Write down a list of the most relaxing places that you would like to visit or perhaps that you already spend time in.
3. Write down a list of any words that you can think of with the letters “rest” in them

Have fun and happy writing.

In Peace,



Take rest; a field that has rested gives a bountiful crop. ~ Ovid

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

Photo credit:

Photo credit:

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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