Lesson 1
Introduction To Journaling
It doesn’t matter if this is your first time thinking about journaling, or if you already have a regular practice, what matters here is the commitment you are making over the next 21 days. It is a commitment between yourself and the pages (or digital pages) that you will be writing on.
For this course you’ll need a pen and paper, preferably a journal or notebook, to write in. Or, if you prefer the digital realms, you can open any document that you like to keep track of your notes.
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Lesson 2
Time And Place
Today, let’s explore how you can make a commitment to show up for 21 days. The most important step here is to schedule this time into your day. You can decide what the best time of day for you is – whether that’s first thing in the morning, or, just before bed. Maybe its when you arrive home from work and you want to switch your working mind off for the day.
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Lesson 3
Gratitude
Gratitude is more thank just saying thank you – it’s a mindset that has the ability to impact your life in meaningful ways.
Studies have shown that gratitude can improve mental health by boosting resilience and enhancing happiness. An improved mental state then has a positive impact on physical health, relationships, and day-to day life.
With consistency, gratitude starts to foster a positive cycle because the more that you can see to be grateful of, the more positive things you start to experience.
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Lesson 4
Finding A Flow State
A flow state is a state of mind where you feel that you are in the zone. It feels like a space where you are fully immersed in the moment, in whatever activity you are doing. You are focused, and time seems to disappear because you are completely engaged with the activity you are doing.
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Lesson 5
Discovering Your Values
To commit to your daily practices, you need to assess your core personal values, as these are what will keep you on track.
Personal values are the principles, beliefs, and standards that guide your actions, decisions, and how you live your life. These guiding principles then shape your outlook on life, and the choices that you make. Essentially, they become part of your identity.
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Lesson 6
Self-Compassion
Self-compassion is the practice of treating yourself with the same kindness, understanding and care that you would offer to your loved ones. And, this is especially important in tough times, when you may be struggling with self-criticism.
When you can embody self-compassion, it becomes a transformative tool because it allows you to acknowledge your pain or mistakes without harsh judgement.
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Lesson 7
Positive Affirmations
Creating positivity is an act of resilience. When times are tough, it’s easy for the mind to spiral downwards, jumping to the worst case scenario, or getting stuck in a negative loop.
When this happens, we can use positive self-talk to bring us back to the present moment, and to make it through difficult situations.
Positive affirmations are short, positive statements that you repeat to yourself with the intention of cultivating a more optimistic mindset, building self-esteem, and reprogramming negative or limiting thoughts.
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Lesson 8
Turning Fears Into Challenges
Fear can appear in the face of danger, but most often, it arises from uncertainty or a perceived threat. If you can learn to recognise the source of your fear, you can transform it into your power! Once you can identify your fear, you can reframe it and turn it into a challenge to overcome.
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Lesson 9
Celebrating Wins
On the path to transformation, it’s important to celebrate the milestones along the way. Its the little wins that add up to the big ones, and acknowledging them can motivate you to stay on track with personal development and growth.
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Lesson 10
Inner Critic Versus Inner Cheerleader
These two voices that live inside the mind can be likened to the inner critic and the inner cheerleader. They oppose one another, and they influence how you perceive yourself and how you see the world around you, having an impact on your self-confidence and self-worth.
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Lesson 11
Letter To Your Past
Reflecting on the past helps you to gain clarity and form a new perspective on challenges, or decisions that you made in the past. The beauty of it, is that you get to instil the wisdom you have today, into those moments in the past.
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Lesson 12
Understanding Emotions
Emotions are energy in motion. They come and go, they shift and change, they create different feelings in your body and mind.
They can be powerful, and sometimes they can even be overwhelming, particularly if they arise from a negative experience or fear.
Understanding emotions is a powerful way to understand yourself, ultimately leading you to transform a negative mindset into a more positive one.
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Lesson 13
Happiness And How To Follow It
Journaling about happiness not only helps you recognize the good in your life but also trains your mind to focus on positive experiences. It cultivates gratitude, self-awareness, and a deeper understanding of what joy is, and how that feels in your body. When you know what makes you happy, you can make the conscious decision to invite more of it into your life. Make space for it, invite it in, and see how your life starts to transform.
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Lesson 14
Recognising Personal Strengths
Knowing your strengths is important, because it helps you to understand your abilities, and how to use your abilities to your advantage. It also helps to boost your confidence, deepen your self-awareness, and in turn, make intentional choices about who you are and who you are becoming.
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Lesson 15
Goal Setting
As we move into the third and final week of this course, we are going to start to create a long-term vision. Having a vision is an important part of transformation because it gives you direction and reminds you of why you started on this path in the first place. We will start with setting goals.
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Lesson 16
Envisioning Your Ideal Life
Today is your chance to dream big. If you set aside all of your doubts and worries, what would your ideal life look like? The question is – how do you want to be living in 5 or 10 years time.
Expanding from the last session, when you’ve got your goals in place and are clear on your action steps, you can dream big.
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Lesson 17
Creating Healthy Habits
Healthy daily habits play a crucial role in shaping your life, as they lay the foundation for both personal and professional growth. Whether it’s the simple act of making your bed each morning or dedicating time to exercise, these small routines compound over time to create a significant impact on your overall well-being and success.
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Lesson 18
Staying Motivated
It’s easy to feel motivated at the start, but maintaining that drive over time can be a challenge as obstacles and setbacks arise. That’s why we are looking at staying motivated long-term.
Staying motivated to pursue your visions and dreams requires more than just willpower—it involves understanding your "why," setting realistic expectations, and building a routine that supports your new lifestyle.
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Lesson 19
Journaling As A Tool For Personal Growth
One of the great things about journaling, is that it is a record of yourself as old habits change and new versions of yourself emerge. If you look back over your notes, you’ll notice that growth that has occurred, and what that looks like. It could be the growth in your ideas, your visions, your strengths, or perhaps in the sense of releasing some of your fears and self-limiting beliefs. Your pages are an opportunity to see your own history and how you grow over time.
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Lesson 20
Reflection Of Your Journey
Today is day 20 which brings you to the second last day of your journey and it’s the perfect time to reflect on everything that you have learnt so far. Over the past three weeks, you’ve dedicated time to exploring your thoughts, emotions, and personal growth through the act of journaling. Whether it was challenging at times or a smooth flow of creativity, you’ve shown commitment to better understanding yourself and your goals.
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Lesson 21
Letter To Your Future Self
To end the course, you’ll finish with a letter to your future self. The one you have connected with this past week in your journal entries, the one you have been working with and the one you set goals and future visions for.
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