Sunday Journal Prompt

 “If we sit with an increasing stillness of the body and attune our mind to the sky or to the ocean or to the myriad stars at night, or any other indicators of vastness, the mind gradually stills and the heart is filled with quiet joy.”

- Ravi Ravindra, author
 

Each year I treasure the window of time after Santa’s visit and before the children rise. Before hot chocolate fills our cups and ripped wrapping paper flies about, I take time to slow down, savor and appreciate the warmth and light in my life.

Decorated with ornaments from loved ones, our lighted tree becomes, for me, an “indicator of vastness,” and my heart is filled with quiet joy.

What fills your heart with quiet joy?
 

 

Sunday Journal Prompt

“Tension reduces creativity.”

 – Paul Carringer, marketing agency owner

Stress and tension inhibit our ability to create. Whether you’re creating a marketing campaign, a holiday meal for your extended family, a drawing or solutions to everyday problems, creativity infuses energy into our lives and enhances outcomes. Tension hinders that. 

To help reduce stress, marketing agency owner Paul Carringer runs 5 to 7 days a week. His passion for running has led him to complete 165 marathons in 35 states, four continents and five countries. Journal writing and yoga are my go-to tension reducers. The more consistently I take care of myself, the less stress I feel and the more creative I become.

What steps can you take to reduce tension and, thus, boost creativity?

 

Sunday Journal Prompt

“It is not the strongest of the species that survives, nor the most intelligent, but the one most responsive to change.”

 – Charles Darwin

Resiliency—the ability to bounce back from defeat quickly—enriches our lives. Its flip side is helplessness, a feeling that can arise when things don’t go the way we want them to. According to Positive Psychology researcher Dr. Martin Seligman, “People who believe that the cause of setbacks is temporary, changeable and local do not become helpless.” 

When we recognize the counterproductive thoughts (“This undermines everything” or “It’s going to last forever”) that can lead to helplessness, we can work to shift our perspective (“I can do something about it” or “It’s just this one situation”).

Journal writing helps me bounce back quicker from setbacks. When I think about a disappointment, I often get caught in an unproductive loop. However, writing about a situation allows me to gain new insight and sketch out a plan, allowing me to move past the setback and regain a healthy perspective. 

What change or setback have you recently experienced? How can you practice resiliency? 

 

 

Sunday Journal Prompt

“Cease negative mental chattering. If you think a thing is impossible, you'll make it impossible. Pessimism blunts the tools you need to succeed.”

 - Bruce Lee
 

I’m inspired by bound dissertations displayed in the library of the university where I work, as they prompt me to think about the dedication of their creators, many of whom likely experienced doubt along their journey. When big goals overwhelm us, we may view them as impossible. Negative self-talk often rises up during times like these. Yet how do we “cease negative mental chattering”?

Rather than focusing on stopping negative self-talk, consider what you can replace it with. What we most need is encouragement when we decide to pursue a lofty goal—whether it’s writing a dissertation, sticking to an exercise routine, changing eating habits, making a career change or any other major shift. While coaches, trainers and others can offer excellent support, don’t forget about yourself. When we envision what it would feel like to have accomplished the goal and commit to working toward it a little bit at a time, we can boost our momentum and minimize negative thoughts. Instead of draining our reserves by dwelling on the perceived impossibility of a goal, we can devote our energy to action.  

What would it feel like to accomplish your goal? How can you work toward it gradually?