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My Sunday Journal, London (2025)

02/02/2025

“Less procrastination, more action.”

Procrastination - the act of putting off something or delaying a task. No matter how organised or motivated an individual may be, we are all guilty of procrastination at some point. Why do we procrastinate? Perhaps we are not in the mood, or believe we thrive better under pressure, or waiting for the right moment. But when is the right moment to do a certain task? If we keep waiting until we are ‘in the mood’ or for ‘the right moment’ to come along, chances are the right time doesn’t come along and the task we put off never gets completed!

Ever heard of ‘present bias?’ Present bias is a human behaviour phenomenon that has been observed in people who procrastinate. In short, present bias refers to being more motivated by instant gratification than long-term rewards (verywell mind, 2025) [online]. An example of this is the instant reward of a lie in on a Saturday watching TV is more attractive than the long-term reward of completing a personal project. Think ‘sacrifice short term pleasure for long-term gains’ 😉

How can we procrastinate less and start taking more action? To-do lists, setting SMART (specific, measurable, achievable, realistic, time-bound) goals and eliminating distraction are all steps you can take to tackle procrastination.

Let’s stop putting off those tasks we’ve been dreading and take action towards achieving the goals and things we want to accomplish.

Have a productive, high vibrational week, MSJ community 💛 💫

05/01/2025

I kick off 2025 with today’s motivational weekly reminder: “Pushing past your fears can lead to beautiful destinations.” Let me break this down by defining ‘fear.’ In noun form, fear is an uncomfortable emotion commonly triggered by the threat of danger, harm or ‘the unknown.’ In verb form, fear essentially means to be afraid of something.

Fear is often at the core of resistance to make a change. It can hold us back from progressing. For example, someone may consider a change in their career, but is afraid of making that change. Someone might want to travel alone, but be worried about their safety. Somebody may wish to move to a different area, but scared of being away from their friends and family. Whatever our individual fears may be, it is important to be aware of them, as they could potentially be holding us back from making progress.

Here are some journal prompts to support you in reflecting on any fears you may have, and how you can tackle these fears to push forward in 2025:

- Consider any fears you have. How do these fears hold you back in life?
- How does fear present in your body? Consider any physical symptoms and emotions that fear evokes
- Picture yourself pushing past that fear. What would that look like? E.g I want to apply for a new job role, but I am worried I lack the experience. If I push past the fear by researching the role and considering my transferable skills, I will be a strong candidate for the role. I will be offered the role and I see myself excelling in the role
- Break down any fearful situations and reframe by noting steps you could take to address and confront your fears

Remember MSJ community, fear is an emotional response to perceived risk or the unknown and an essential survival mechanism we ALL have. What is key is that we do not let fear consume us. After all, there could be beautiful destinations on the other side! 😉🤩💫💛

2025, LETS PUSH THOSE FEARS ASIDE!

08/12/2024

Are you a ‘yes’ person? Do you accept each invitation or give your time to somebody to appease them, even when you’re ’running on empty’? We need to be mindful of preserving our energy to avoid complete burnout. We’re all aware of the the classic metaphor- ‘you can’t pour from an empty cup.’

This Sundays motivational weekly reminder is to “say YES to what makes you feel energised and say NO to what makes you feel paralysed.” As I reflected on my past week, I noticed that I ‘hit a wall’ of paralysis. I had spent the week juggling so much that by the end of it, I was physically and mentally frozen. I had to listen to my body and rest. So, this week’s reminder is to do the things that make you feel energised and learn to say no to what leads us to grind to a halt.

When journaling this Sunday, consider the things that make you feel energised. It could be a gym session, spending time with loved ones, a long walk in nature, a sofa day binge watching tv or getting lost in a good book. Contrary, consider what areas of your life cause you to feel tired, depleted, burnt out. It could be making excessive plans, a lack of work/life balance or not getting enough sleep. Ultimately, these areas can lead to a state of paralysis (feeling stuck, frozen or at a halt). Once considering these two areas of your life, jot down how you can set boundaries to curate a better balance.

Love, warmth and kindness in abundance. Gratitude to the MSJ (My Sunday Journal) community

🫶🏾🙌🏾💫💛

01/12/2024

Seasons greetings to all the MSJ (My Sunday Journal) community as we reach the 1st December 2024- the last month of the year.

This Sundays motivational weekly reminder is ‘Self-respect to self-protect.’ I am sure you would agree that respect is a key value that we ALL command, and rightly so! Respect begins with our selves. Self-respect is to treat yourself with love and care; self-respect is staying true to your values, upholding your boundaries, and not comparing yourself to others.

Here are some journal prompts to support you around reflecting on how you cultivate self-respect:

1. Consider and clarify your personal values e.g loyalty, empathy and commitment. Consider what you value most in life and whether your daily actions align with your values
2. Consider your relationships. Are the people in your life treating you how you expect to be treated? Are the people you surround yourself with building you up or bringing you down?
3. Consider ways you practice self-care. How can you ensure better self-care? Some examples are spending time in nature, meditation, rest, spa day, revisiting & ensuring a balanced diet
4. Identify your needs. What are your needs? What do you need to make you feel fulfilled?

When we respect ourselves, we protect our holistic energy. An integral part of self-respect is setting boundaries. Setting boundaries protects us from burn out, disrespect and ill-treatment from others and ensures we continue to align with our values and vibrate at a higher frequency.

Happy December, MSJ community. Love, high vibrations, warmth and kindness to all 💫💛🌟🌻

17/11/2024

“Your thoughts shape your outcomes. Change your thoughts to change your life.”

A variation of thoughts are constantly circulating our minds. We may have thoughts about ourselves, others, lived experiences or future plans. Sometimes these thoughts may be helpful and positive, other times our thoughts may be negative, self-limiting and debilitating.

Ultimately, our thoughts lead to our actions and behaviours. We have a thought, it plants a seed, we then RESPOND or REACT to that thought. Let’s categorise our thoughts as NEGATIVE and POSITIVE. Negative thoughts are characterised by ‘always expecting the worst,’ self-blame, and only focusing on the bad aspects of situations and not the good. Contrary, positive thoughts are characterised by gratitude, optimism and focusing on the good.

In short, the way you think shapes your outcomes. If you remain in a negative headspace, chances are your outcomes will reflect that. Whereas positive thinking generally leads to positive outcomes. I acknowledge there will be times when situations, lives experiences and the world around us may impact our ability to consistently think positively… there will be ‘off days.’ What is important is that we catch the thought, acknowledge it and reframe it to give it a positive spin 🙂💛

Here are some journal prompts for you this Sunday to support you if you are struggling with longstanding negative thoughts:

- Consider any negative thoughts I may have experienced this week
- How have these thoughts made me feel?
- How can I reframe these thoughts in a positive way?
- Consider 3 things I am grateful for this week and the reasons for my gratitude for these things

Love, warmth and kindness to the My Sunday Journal community 💛🫶🏾

10/11/2024

“The only limitations are the ones you place on yourself.”

My apologies for the 2 week hiatus, My Sunday Journal community, as I navigated some personal matters regarding the health decline of a beloved family member.

This Sundays motivational weekly reminder is: “The only limitations are the ones you place on yourself.” Set those goals, set those intentions and free those limitations you place on yourself. There are no limits to what you can achieve, once you believe in yourself.

You’ve got this! 💛

20/10/2024

“Our external environment can impact on how we feel internally. Be mindful of what external surroundings impact your internal energy.”

Ever been in a place or been around a certain person or situation and thought, “hmm, something feels off.” That’s your intuition speaking to you; NEVER ignore it!

Energy transference is real, people… if you feel that your internal spiritual energy decreases around certain people, places and situations, remove yourself to protect your energy.

Take time for you this Sunday, and as always, wishing the My Sunday Journal family a week filled with love, joy,high vibrations and good health.

Love and warmth 🌟 💛

My Sunday Journal

02/02/2025

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08/12/2024

01/12/2024

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