Do you keep a journal? Morning pages? A diary or notes on your calendar?

I’m not a great sleeper (not since perimenopause) and I am even more serious now about finding solutions.

I read a great tip that journaling at night just before bedtime, offloading all your thoughts, worries, and to-do list can be equal to using sleeping pills. I have tried it and really notice the difference. And for a really tough day, lots of conflict, maybe a disagreement has upset me … rage journaling. I put it all down in writing and try to shake it off.

I recommend this.

[However, I need to be sure that those rage journals never see the light of day (heh)]

Scientists confirm that the act of hand-writing things you are learning are a way to add depth of understanding. I think hand-writing is a way for me to discover things I think about that I was not aware I even knew.

Are you skeptical? I was, too. But its a practice of mine that brings me happiness. I have now proven myself wrong. It works.

If you ever feel a little lost on choosing topics to write about it can be fun to pick out a theme, a goal, a habit you’re trying to add to your life and focus your writing on that.

A daily writing habit can work like magic to help you know what you know. You might not understand it until you see it pouring onto to your page. I love that.

What are some good practices for starting a journal habit?

• Start with a daily habit, and start with 5 minute sessions (baby steps are the best/only way)
• Stack the habit of journaling with something you already love and do everyday (for instance: “when I drink my coffee I keep my journal and favorite pen nearby so I remember to journal”)
• Find the best part of the day based on when you might experience the most anxiety (Have you read Julia Cameron’s Artist’s Way? She says we foster creativity by creating “morning pages” and those are meant for everyday, right after you wake up, 30 minutes, filling pages and pages as your brain empties out all the words, thoughts, feelings)
• If you want some structure you can focus on a few key questions: What are 5 things I’m grateful for? What is something that is going well for me right now? What do I need help with? The practice of feeling grateful is a useful brain hack to conquer anxiety.
• If you can journal for 21 days in a row you are won your way to starting a solid habit! Two months of journaling and you have a brain-boosting hack that you can rely on for feeling better.
• Your journal becomes a record of things that work for you, days you felt good, days you had a hard time, and by looking back you can connect the dots and organize your day to get more of the good ones

If I am feeling fancy I like to add a warm creamy cup of Golden Milk to my journaling practice. This drink is in the Ayervedic tradition from centuries ago in India. The ingredients are packed with anti-oxidants, anti-inflammatory properties, help with joint pain, digestion and is soothing with warm spices. Brush your teeth after you drink it, the turmeric is intense and could stain your teeth.

Golden Milk

Heat but don’t boil 2 cups of your favorite kind of milk (dairy, coconut is good, oat milk, whatever you like)

Stir in spices:

1 tsp ground tumeric

1/2 tsp powered ginger

1/4 tsp cinnamon

1/4 tsp cardamom

1/8 tsp ground pepper (necessary for absorbing turmeric)

1/8 tsp cayenne (but not if you don’t like it spicy…)

1 pinch of salt (optional)

1 tsp coconut oil (optional but does help with absorbing turmeric)

One of my favorite ways to make a frothy drink is to foam it up with this.

The amount of joy I get from using a frother … I recommend you buy one and treat yourself to “creamy stiff” foam. Takes your Golden Milk to a heavenly place, inspiring your journal habit x 100000000.

Let me know if you already keep a journal, or maybe you plan to try it? I would love to hear if it helps you.