For Working Mums who want to 'Cherish Every Opportunity' in Career & Motherhood

More positive in 5 minutes a day!

GREAT Jounal Technique CEO Mums Business Coaching for Women

What if you could feel more positive and empowered and become aware of what is holding you back in just five minutes a day, wouldn’t that be G.R.E.A.T?

You might have noticed I didn’t post an article last week, this was because I was focused on delivering my first ‘authentic work-life balance’ workshop up in the Ashdown Forest.  It was a great day, and the feedback was wonderful!

There was such a lovely response to one of the tools I introduced to delegates, that I thought I would share it with you all today…

When I work with clients who are trying to make important changes in their life, I always introduce them to my G.R.E.A.T. journal technique.

All it takes is 1 minute on each of the five steps in your daily journal to start to see powerful results, for example:

-          Become aware of thought patters which prevent you from being happy

-          Identify bad habits stopping you from achieving your goals and dreams

-          Feel empowered to make important changes in specific areas of your life

-          Gain clarity and focus on how to move towards the future you desire

There are also other proven benefits to keeping a journal, such as reducing stress and improving our capacity for problem solving.

So how does it work?

Start by finding yourself a nice journal and keep it somewhere easily accessible so that you can spend 5 minutes a day on each of the following points:

G – Gratitude

Write down something that you are grateful for in your life right now

R – Repeat your positive affirmations

Read out your list of positive affirmations (for those of you who are not familiar with positive affirmations or don’t know the do’s and dont’s for writing your own, look out for future articles where I will explain exactly what these are and how to write your own).

E – Emotion,  A– Action, T – Thought

Keep each of the above in mind as you write an answer to each of the following questions:

1 – What went well today? (name one emotion, one action and one thought)

2- What did not go so well today? (again… one emotion, one action and one thought)

3 – What will you do differently tomorrow? (one emotion, one action and one thought)


There is no best time of the day to do your journal, it’s whatever works best for you.  Personally, I like to do mine in the evening just before I go to bed while the day is still fresh in my mind.  It also allows me to ‘empty’ my mind of any potentially nagging thoughts about what hasn’t gone so well, and feel more peaceful as I reflect on the lessons learned and how I will do things differently moving forward.  Whilst I also like to say my positive affirmations in the morning to help get in the right frame of mind for the day, repeating them in the evening before I ‘switch off’ and go to sleep, giving my subconscious mind some positive ‘food for thought’ to fuel my dreams and intuition.

The three questions around the E.A.T. part of daily exercise is extremely powerful in helping us to see our lives and ourselves more clearly.  Writing the answers to these three simple questions forces us to think about our day on these three different yet equally important levels (feeling, doing, thinking), we have to clarify our understanding and thoughts in order to capture the answers, and by doing this on a daily basis we can quickly start to see both the positive and negative patterns which can build up in our lives.  Awareness is The KEY to changing our habits, creating new behaviours and bringing about the changes we truly desire.

I have a little template you can cut out and stick in the front of your journal, contact me and I’d be happy to email it to you.

This time of year is when many people start thinking about everything they will do differently in the New Year.  Why not start keeping a journal TODAY, and start to see how it can support you in bringing about all the changes your heart desires for 2014!

Hope you enjoy your own G.R.E.A.T journal!

Warm wishes,

Nicola xxx

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