Coffee + Clarity Mondays Newsletter on Mindset and Journaling

Introduction: A Warm Welcome ☕

Hello and happy Monday! Welcome to the first edition of Coffee + Clarity Mondays. I’m Laurie, and I’m so excited you’re here. This weekly newsletter is all about helping us start the week with a boost of mindset, macros & motivation. For our very first issue, I want to focus on Mindset, because a balanced mindset truly sets the tone for everything else on our wellness journeys. Whether you’re navigating bariatric recovery, keto meals, or just day-to-day wellness, getting your mind in a good place is the best first sip ☕ of Monday motivation.

Let me share a personal story. About six months ago, I started a simple journaling habit that has been a total game-changer for my mindset. Each morning, I grab my coffee, put on 10 minutes of gentle focus music 🎶, and do a brain dump in my journal (I use the Reflection app on my phone). I write down anything and everything on my mind – from random thoughts and feelings to my to-do list for the day. This morning journaling routine clears out the mental cobwebs and leaves me feeling lighter and clearer. ☀️ Trust me, some days it’s literally “don’t forget to buy almond milk” or “ugh, didn’t sleep well” – nothing profound – but just getting it out on paper (or screen) makes a difference! In the evenings, I switch it up: I spend a few minutes journaling afformations or jotting down gratitude. (If you’re new to afformations, it’s like an affirmation but phrased as a question – for example, instead of “I am strong,” you ask “Why am I so strong?” – it’s a neat trick that helps my brain find positive answers!). Using these affirmations/afformations or simple gratitude statements as prompts helps me decompress at the end of the day. I often do my evening journaling as a calming ritual alongside my skincare routine – I’ll put on a face cleanser or night cream, then write a few quick lines in my journal while it sinks in. 🧖‍♀️📝 Pairing journaling with another self-care habit (like skincare) has been my secret to staying consistent! It’s cozy, doable, and after half a year, I can honestly say these little daily mindset moments have made me kinder to myself and more focused on my goals.

Tips to Start Your Own Journaling & Mindset Habit

If you’re new to journaling or building a mindset habit, welcome – I’ve got you! Here are a few beginner-friendly tips that helped me get started (and stick with it). These tips are simple and gentle, perfect for easing into a new routine:

• Start Small – even 5-10 minutes is enough: You don’t need to write for an hour. In fact, short and sweet is often better when you’re beginning. Try setting a timer for just 5 or 10 minutes and free-write until the timer dings. Knowing you’re only committing a few minutes makes it less overwhelming. (Some days I only manage a paragraph in that time – and that’s perfectly okay! Consistency over quantity. 😉)
• Habit Stack (anchor it to something you already do): “Habit stacking” is a fancy term for pairing a new habit with an existing one, and it works wonders. Think about daily rituals you already never skip – your morning coffee brew, your commute, or your nighttime skincare routine. Attach journaling to that routine. For example, you could journal right after your morning coffee (leave your journal next to the coffee maker as a visual cue) or do what I do: journal each night while letting my moisturizer absorb. By stacking journaling onto something automatic, it becomes a natural part of your day – almost like second nature. 🔗🗒️
• Use tools that fit you (digital counts!): If a blank page in a fancy notebook intimidates you, remember that digital journaling is completely okay. 📱✍️ In fact, I do a lot of my journaling in the Reflection app on my phone, because it’s always with me and even provides prompt ideas. You could use any notes app, a journaling app, or even voice notes – whatever makes it easiest to unload your thoughts. On the other hand, if you love pretty pens and paper, go for it! The best journal is the one you’ll actually use. So pick a medium that feels comfortable, be it a crisp notebook by your bed or an app that sends you a reminder. The content of your reflection matters more than the format.

(Bonus tip: If you struggle with what to write, try using prompts or guided journals. There’s no shame in a little guidance to get the thoughts flowing – we include a few prompts in each newsletter for you!) 🙌

Gentle Affirmations for Mindset & Balance 💖

Let’s take a moment to focus on some gentle, positive self-talk. I truly believe that words have power – what we say to ourselves can shape our mindset. Here are a few affirmations (and one afformation in question form) you can quietly repeat or write down this week. They’re all about mindset, balance, and self-kindness – perfect for our bariatric/keto/wellness journeys where patience and compassion are key. Choose one or two that resonate with you:

• 🌟 I am doing my best, and that is enough.
• 💕 I give myself permission to go at my own pace and celebrate small wins.
• 🤔 Why do I feel more confident and balanced with each small step I take? (Yes, notice this one’s a question – that’s an afformation! It gently prompts your mind to find positive answers.)
• 🌱 I choose progress over perfection, and I’m proud of any progress I make.

Feel free to repeat these to yourself in the morning, jot them on a sticky note, or use them as a mantra when things get tough. The goal is to cultivate a kind, resilient mindset – one that cheers you on instead of tearing you down. You’ve got this! 💪

Journal Prompts for the Week 📝

If you need a little inspiration to get the pen moving (or fingers typing), here are three simple journal prompts for this week. You can use these in the morning to set a positive tone or in the evening to reflect. They’re meant to spark clarity and self-discovery, even if you only write a few sentences for each. Pick one for each day, or just choose the one that speaks to you most:

1. Brain Dump of the Day: Set a 5-minute timer and write down everything on your mind right now. Don’t worry about structure or making it sound nice – this is just for you. What thoughts, tasks, or worries are taking up mental space? Get them all out on paper. (This helps clear mental clutter and can bring a surprising sense of relief and focus.) 🧠💭
2. Gratitude with a Twist: List 3 things you’re grateful for today, and why each one matters to you. They can be as basic as “my comfy socks” or as big as “my improved health.” The key is the “why” – reflecting on why you’re grateful turns a simple list into a meaningful insight. 🙏✨
3. Self-Kindness Check-In: Answer this: “One way I showed myself kindness recently was ____. One way I can be kinder to myself this week is ____.” Reflect on a recent moment you took care of you – it could be journaling, resting, saying no, or even treating yourself to something nice. Then think of one concrete way to extend that kindness to yourself in the coming days. 💖

(Remember, there’s no “right” answer with prompts – whatever you write is right for you. And if a prompt doesn’t resonate, feel free to tweak it or skip it. Your journal, your rules!)

Wrapping Up: Keep It Cozy & Consistent 🌟

As we wrap up this first Coffee + Clarity Monday newsletter, I want you to take away one important thing: small, consistent mindset work truly adds up. 🌱 You don’t need to overhaul your life overnight or spend hours meditating on a mountaintop (unless you want to 😉). Even just 5 minutes of journaling in the morning, or jotting down a grateful thought in the evening, can gradually shift your perspective and mood. Over time, these little habits become a comforting routine – like a warm cup of coffee for your mind.

Thank you for joining me on this journey toward a balanced mindset. I hope Laurie’s journaling story and these tips inspire you to try (or re-try) a tiny reflection habit this week. Keep it cozy, keep it simple, and be gentle with yourself. 💜 Progress, not perfection – every single effort counts, no matter how small.

I’m rooting for you as you start your week with clarity and self-compassion. ☕✨ You’ve got this! Go forth and have a wonderful, mindful week.

Until next Monday, take care and keep shining.

With warmth and clarity,
Laurie

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