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I know, I know, you’re telling yourself that you don’t have time to journal - for the love of Beyonce, you barely have time to grocery shop & do the laundry! Maybe you're telling yourself that you don’t like journaling -  that you’ve tried it before and have never been able to stick with it. I want to let you in on my best secret for creating the results of journaling in a fraction of the time…this one has got stickability, I promise! I want this to be something that you actually LOVE doing!

I have been doing this for years and I call it my “sprouts journal”. As you likely already know, I have always been very time-aware and for me to commit to something new, it’s got to be worth it, efficient and quick to get results.

What is a sprouts journal?

It’s a dollar store note pad and your favourite pen…the pen judgement and stop laughing! It does! It needs to glide easily and beautifully and have a little bling on it...and something inspirational written on it. I know, crazy amazing.

My sprouts journal is part of both my bedtime and morning routines and can take less than a minute to complete. Before bed, it involves intentionally thinking of the things I am grateful for during my day – these are my “sprouts” – they don’t have to be life-altering or mega milestones – you're after simplicity here! I write down the small things that made my day great, like the stranger who told me my hair looked nice, the way the foam on top of my morning cappuccino made a little heart (the one time I didn’t “try” to style the foam that way!), the nice text my hubby sent to me at lunch that made me feel good.

These little things matter and add up!

Great things are happening all around you and when you start to notice them – you begin to realize that life is happening FOR you, rather than to you. You get more of what you focus on, so focus on the GOOD.

In the morning, I re-read my sprouts from the night before to start my day on a positive note and focus my intention on how I want to show up for myself and others that day.

It’s super simple, yet the results are profound.

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Here are some ideas to get you thinking:

Bedtime Sprouts

  • Compliments

  • Someone you made a meaningful connection with

  • Awesome conversations

  • Enjoyable meals

  • Someone who helped you/ you helped

  • All the traffic lights turned green when you were running behind

  • You got a new job

  • Your kid hit a homerun at baseball

  • A stranger smiled at you

Setting Morning Intentions

  • Start with affirmations

  • I attract great people into my life

  • I see the best in other people

  • I am a good listener

  • Determine who you need to show up for

  • I will greet my kids with enthusiasm and patience this morning

  • I will express understanding with my team

  • I will be aware of negative self-talk and show love to myself

Like any new habit, you have to keep focused on developing it at first, so I recommend setting a reminder on your phone about 15 minutes before you hit the sack - this will also get you focused on getting to bed on time because we know how important sleep is!


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