Hi everyone! I’m Maddy from @planwithmaddy and I’m going to show you how to create a self-care spread in your bullet journal. Self-care has always been important to me, and with the world’s current state, it feels even more necessary. With this spread, you can set self-care goals and track your daily habits.
Do you ever feel like 24 hours is no where near enough time to complete all the things you have on your plate? You aren’t the only one. It seems like everyone feels that way at some point—which is why managing your time can be a huge relief and help give you back some much-needed hours to your day. Here are five simple steps that can you help you start planning and executing your days more efficiently.
It’s natural for work to leave you a little stressed at times. But if you’re leaving your day job and still feeling overwhelmed once you get home, you might want to consider stepping back and prioritizing a little R&R. There are tons of activities that have been proven to reduce stress and help relax your mind. Here is a list of our favorite ways to de-stress after a long day at work.
When it feels like there aren’t enough hours in the day to accomplish everything you want, what do you do? How do you handle work and personal life? Work-life balance is something everyone struggles with at one point or another, but it is achievable. Just like anything else, it takes skill and practice. Check out our 7 tips to help achieve a better balance, and to start feeling happier both in and outside of work.
Practicing self-care is more than just exercising and eating healthy. However, it’s also crucial to develop habits that nurture your mental health. Writing can be a powerful tool to ease your mind and allow your creativity to flourish.
According to writer and psychotherapist Karen Dempsey, writing is a self-care activity that she highly recommends to her clients. “In my work as a psychotherapist, I encourage my clients to keep a journal – or at least to allow themselves to write freely when they have pent-up emotions that need to be aired. ‘Better out then in’ is my mantra,” Dempsey explains in her article, “How Expressive Writing Can Support Your Mental Health.” Whether you choose to keep a daily journal, anyone can use writing to improve their mental health. Anyone can benefit from exploring and understanding emotions through writing.
Self-Care Daily Recap
Incorporating writing into your daily routine allows you to unwind and spend quiet time alone before bed, after work, or whenever suits you best. Write and reflect on the peaks and valley of your day to track your progress, accomplishments, and challenges you have overcome. Using your favorite pen will help you look forward to writing at the end of the day. Try the new Sarasa Grand, or the STEEL G-402 for a smooth performance and attractive barrel.
This technique allows you to find positivity in any day. Optimist-only writing exercises your ability to let go of negativity, and focus solely on positive emotions that you may feel on a daily or weekly basis. Write about how obstacles will make you a better employee, student, and person. Create a bullet journal spread of positive mantras, and use Zebra Mildliners to decorate and color.
Expressive writing allows you to record an authentic, raw stream of consciousness without paying attention to perfect handwriting or grammar. Allow your creativity to take over, and use fun products like Zensations Fountain Pens or Sarasa Fineliners.
The mindfulness movement has experienced huge growth in the past year alone, as more and more people are placing an emphasis on mental health awareness. If you’re looking to reduce anxiety or perhaps just take more time to live in the moment and focus on the present, mindfulness and meditation can be a great way for you to #FindYourZen this summer.
Mindfulness is simply a state of mind that is achieved by focusing on the present moment and consciously thinking about one’s own feelings, thoughts and bodily sensations. According to Forbes, mindfulness has been proven to reduce anxiety, reduce implicit age and race bias, prevent and treat depression, increase body satisfaction, improve cognition, and reduce brain distractions. Many people achieve this state of mind through meditation however, losing yourself in any activity that you love could also help you reach those benefits.
Use these methods to practice mindfulness this summer.
Practicing mindful breathing for at least 15 minutes a day can help melt away the stress of your day. Whether it’s while walking, listening to music, eating, or even showering, focus your mind on your breathing. Take deep breaths, sure to focus on the motion of the rising and falling of your chest. Breathe in cadence with the music to feel more connected to your favorite song. Try to stay focused on simply breathing, and if your mind begins to wander, slowly bring it back to your breathing. You can practice mindful breathing wherever you are.
Write in a Journal
Mindfulness and creativity are complementary. Exploring your creativity can strengthen your mindfulness practice, and vice versa. Take time to sit down and write in a journal this summer. Write about your emotional changes, inner thoughts, and most importantly, the present moment. Try using Zebra’s Sarasa Grand for an indulgent writing experience. With a weighted brass barrel and smooth ink flow, focus on the motion of your hand and the importance of each letter or word you are writing.
In the chaos of everyday life, it can be difficult to take time to recognize your emotions as they arise. Rather than subconsciously feeling emotional changes, try to acknowledge those emotions to better determine their purpose and how to cope with them appropriately. If you are at work or in a busy setting and you feel an intense surge of emotion, good or bad, don’t ignore it. Later, allow yourself to reconcile any negativity, and write about what may have triggered the negative energy.
Express Yourself Through Art
Sketching, drawing, coloring, poetry— whatever you enjoy, make a conscious effort to do it more this summer. Whether you consider yourself an artist or not, you can still practice expressing your thoughts and feelings through art. Zebra’s Zensations line of products was created with your inner artist in mind. From our Zensations Calligraphy Pen to our Sarasa Fineliner and Zensations Technical Pen, there is a product for every artist. Be sure to focus on hand movements, thoughts, and breathing whenever you practice mindful artistry this summer. Allow yourself to feel accomplished and proud of your work.
Adjust Your Daily Routine
As simple as it seems, altering your daily routine is an easy way to practice mindfulness. Changing your route to get to work or taking a different path on your walk or run will subconsciously focus your thoughts on your surroundings and the present. Focus on your senses, how things look and smell. Try a new food for lunch, a new fitness class, or read a new book. You could even write about your new experiences later in your journal.
No matter how you practice mindfulness, the most important tip to remember is to be present. Being present is an art. It means allowing yourself to be available, emotionally and physically, in every moment. Put your phone down and enjoy being around others or participating in your favorite activities independently. Whether you are present in the activities we have suggested, or even while hanging out with your friends, you can practice mindfulness by appreciating and living in the present moment this summer.
What are your best mindfulness tips? Use the hashtag #FindYourZen and tell us!