Episode Transcript
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Speaker 1 (00:00):
Hey everyone, ready
to unlock some serious
self-improvement superpowers?
I know I am.
We're diving into the world ofend-of-day journaling today.
Speaker 2 (00:08):
Ooh, interesting.
Speaker 1 (00:09):
But not the kind you
might expect.
Speaker 2 (00:11):
Okay.
Speaker 1 (00:11):
We're taking cues
from Ividi end-of-day journal
prompts, an article by ClaraPenrose over at Lestallioncom.
Okay, they're not just talkingabout venting here.
It's about strategic reflectionto boost self-awareness and set
yourself up for success.
Speaker 2 (00:26):
You know it's funny
how often journaling gets
dismissed as frivolous.
Speaker 1 (00:29):
Yeah.
Speaker 2 (00:34):
But the science is
clear.
Taking those few minutes toreflect can lead to some major
personal growth.
What I love about thislistallion piece is how it
breaks down journaling intothese really actionable prompts.
Speaker 1 (00:44):
Right.
Speaker 2 (00:44):
Organized by themes.
Speaker 1 (00:45):
Yeah, it's like
they've created a roadmap.
You're not just staring at ablank page wondering where to
start.
The article lays out five maincategories Reflection, gratitude
, emotions, achievements andgrowth, and then planning and
intentions Wow that's a lot.
Each one's got 10 prompts, soyou've got options depending on
what you want to focus on.
Speaker 2 (01:05):
And that's what makes
this so practical.
Right, it becomes apersonalized tool.
Some days you might need toprocess emotions, others you're
celebrating wins and this systemhas you covered.
Speaker 1 (01:15):
Totally.
Speaker 2 (01:16):
It's like having a
conversation with a more
self-aware version of yourself.
Speaker 1 (01:20):
Okay, so let's dive
into some of these prompts and
really break down why they're soeffective.
Yeah.
Okay so let's dive into some ofthese prompts and really break
down why they're so effective.
Yeah, I'm thinking we startwith reflection.
It's like setting the stage foreverything else.
Speaker 2 (01:29):
Absolutely Okay, and
there's one in here that's
deceptively simple but reallygets to the heart of growth
Right.
Think about a mistake you madetoday, what did you learn from
it and how can you avoid it inthe future.
Speaker 1 (01:42):
It seems so
straightforward, right, but I
can already feel the resistance.
No one likes dwelling on theirmistakes.
Speaker 2 (01:47):
Right, but here's
where it gets really interesting
, by confronting those mistakeshead on.
Speaker 1 (01:53):
Okay.
Speaker 2 (01:54):
And figuring out what
went wrong, you're actually
rewiring your brain.
Interesting there's a ton ofresearch on this concept called
growth mindset, and it showsthat reflecting on setbacks in
this way can actually make youmore resilient over time.
Speaker 1 (02:08):
So it's like turning
those oops moments into brain
boosting opportunities.
Speaker 2 (02:12):
Exactly.
Speaker 1 (02:12):
I love that.
Speaker 2 (02:13):
And speaking of
boosting things, yeah.
What about the gratitudecategory?
It's easy for those good vibesto get lost in the daily shuffle
.
Speaker 1 (02:21):
Yeah.
Speaker 2 (02:21):
But this section is
all about hitting the pause
button.
Speaker 1 (02:23):
Oh, absolutely.
Yeah, I'm a big believer in thepower of gratitude, but it's
like anything else, you got tomake it a how-get.
Speaker 2 (02:31):
Yeah.
Speaker 1 (02:31):
One prompt here that
stood out to me was what is one
thing you are grateful for thathappened today, and how did it
make you feel?
Speaker 2 (02:39):
See, and that's where
the magic happens.
Okay, it's not just aboutlisting things.
It's about reliving the feeling, letting yourself really soak
it in.
Speaker 1 (02:48):
Right.
Speaker 2 (02:48):
There's fascinating
research showing that actively
focusing on gratitude canactually rewire our brains to be
more attuned to the positive.
Wow, it's like building yourhappiness muscles.
Speaker 1 (03:01):
Okay, I'm already
feeling more zen just thinking
about it.
But let's be real.
Life isn't all sunshine andmuscles.
Speaker 2 (03:04):
Okay, I'm already
feeling more Zen just thinking
about it.
But let's be real.
Speaker 1 (03:05):
Life isn't all
sunshine and roses.
Exactly, that's where theemotions category comes in right
Exactly.
Speaker 2 (03:10):
This one is all about
building that emotional
intelligence, understanding whatyou're feeling and why.
Speaker 1 (03:17):
Right.
Speaker 2 (03:18):
There's a prompt here
that I use in my own life all
the time.
Speaker 1 (03:20):
Okay.
Speaker 2 (03:21):
What was the most
challenging emotion you dealt
with today and what all the time?
Okay, what was the mostchallenging?
Speaker 1 (03:26):
emotion you dealt
with today, and what strategies
did you use to cope?
Ooh, that's a good one.
Speaker 2 (03:29):
Yeah.
Speaker 1 (03:30):
I think we've all had
those days where it feels like
one emotional roller coaster.
Speaker 2 (03:34):
And that's precisely
why this prompt is so valuable.
Speaker 1 (03:37):
Okay.
Speaker 2 (03:38):
By writing about it.
Speaker 1 (03:39):
Yeah.
Speaker 2 (03:40):
We create distance
from those intense emotions.
Speaker 1 (03:43):
Okay.
Speaker 2 (03:43):
We can analyze them
Right.
Figure out our triggers anddevelop healthier coping
emotions.
Okay, we can analyze them Right.
Figure out our triggers anddevelop healthier coping
mechanisms Right, it's likehaving a personal toolkit for
navigating those choppyemotional waters.
Speaker 1 (03:54):
I love that analogy.
So we've talked aboutreflecting on the past, soaking
in the present.
Speaker 2 (03:59):
Yeah.
Speaker 1 (03:59):
What about the
achievements and growth category
?
That feels very the Learner tome.
Speaker 2 (04:03):
It absolutely is this
category is all about very the
learner.
To me, it absolutely is.
This category is all aboutcelebrating your wins Okay, big
or small.
Speaker 1 (04:09):
Right.
Speaker 2 (04:09):
And recognizing how
far you've come.
Speaker 1 (04:11):
Okay.
Speaker 2 (04:12):
One prompt that
really resonates with me is what
is one thing you accomplishedtoday that you are proud of, no
matter how small?
Speaker 1 (04:20):
I love that.
It emphasizes no matter howsmall.
Speaker 2 (04:22):
Yeah.
Speaker 1 (04:23):
Sometimes it's those
tiny victories that give us the
fuel to keep going.
Speaker 2 (04:27):
Absolutely why?
Because every accomplishment,every step forward reinforces
our belief in our own abilities.
Speaker 1 (04:34):
Right.
Speaker 2 (04:34):
It builds confidence,
yeah, and it reminds us that
we're capable of achievingamazing things.
Speaker 1 (04:40):
It's like giving
yourself a high five in your
journal.
I love it.
Speaker 2 (04:42):
Yeah.
Speaker 1 (04:43):
Okay, we've covered a
lot of ground here, but there's
one category left.
Speaker 2 (04:46):
Okay.
Speaker 1 (04:47):
Planning and
intentions.
This feels like wherereflection meets action.
It is.
It is Right.
Speaker 2 (04:54):
It's the bridge
between insight and impact.
Speaker 1 (04:57):
It's about taking all
that self-awareness we've been
cultivating and using it toshape our future.
One prompt that always gets methinking is Okay and using it to
shape our future Right.
One prompt that always gets methinking is what is one thing
you can do tomorrow to movecloser to your goals, no matter
how small?
Speaker 2 (05:12):
That, no matter how
small part, is key, right.
Sometimes it feels like thosebig, audacious goals are just
too daunting.
Speaker 1 (05:19):
Yeah.
Speaker 2 (05:20):
But this breaks down
into bite-sized steps.
Speaker 1 (05:23):
Exactly.
It's about building momentum.
Speaker 2 (05:25):
Okay.
Speaker 1 (05:25):
Each small step
forward, no matter how
insignificant it seems,reinforces our commitment and
propels us toward that largervision.
It's about making intention adaily practice.
Speaker 2 (05:37):
And speaking of
practice, that brings us back to
Lestallion's call to action atthe end of the article.
Okay, embrace this dailypractice and let it guide you
toward a more mindful andfulfilling life.
It's a simple message, but soprofound, right, because
consistency is where the realmagic happens.
Speaker 1 (05:54):
Yeah, think about it
Okay.
Speaker 2 (05:56):
Even dedicating just
five minutes each night to this
kind of intentional reflectioncan have a ripple effect on your
mindset, your decisions, yourentire life.
Speaker 1 (06:04):
It's like that,
saying small hinges swing big
doors.
Speaker 2 (06:08):
Yes.
Speaker 1 (06:08):
And this type of
journaling is like oiling those
hinges, making sure everythingmoves a little more smoothly.
Speaker 2 (06:13):
Exactly Right, it's
about creating a system for
self-improvement that fitsseamlessly into your life.
You don't need hours, you justneed intention.
Speaker 1 (06:23):
Yeah.
Speaker 2 (06:23):
And a pen.
Speaker 1 (06:24):
And on that note, we
want to leave you with something
to ponder as you go about yourday.
Speaker 2 (06:28):
Okay.
Speaker 1 (06:33):
The Listallion
article focuses on end-of-day
journaling, but what if you flipthe script?
How might adapting theseprompts for the beginning of
your day influence your actionsand mindset?
Speaker 2 (06:39):
That's a good
question.
Speaker 1 (06:40):
Just something to
think about.
Speaker 2 (06:42):
Yeah, find what works
for you.
Speaker 1 (06:49):
Right, the important
thing is to start writing start
reflecting and start unlockingyour full potential.
Couldn't have said it bettermyself.
Until next time, keep thosejournals handy and keep diving
deep.