Journal Prompts for Self-Discovery in Midlife

Journal Prompts for Self-Discovery in Midlife


Journaling in midlife can be a powerful tool for self-reflection, self-discovery and personal growth.

As we age and our lives become increasingly complex, it can be easy to lose sight of our goals and values. Journaling can help us slow down and take the time to reflect on what is most important to us, and how we can live a more fulfilling and meaningful life.


One of the benefits of journaling in midlife is that it allows us to track our progress and growth over time. By looking back at our past entries, we can see how far we have come and how much we have learned. This can be especially helpful for those who may be feeling stuck or uncertain about their direction in life.

Another benefit of journaling is that it gives us a safe and private space to explore our thoughts and feelings. It can be liberating to be able to express ourselves without fear of judgment or criticism, and this can lead to a greater sense of self-awareness and understanding.

As well as the personal benefits of journaling, it can also be a helpful tool for managing the many challenges that come with midlife. For example, journaling can be a way to process and make sense of difficult emotions, such as grief, stress, or anxiety. It can also be a way to set goals and plan for the future, whether that be career, personal, or financial.


To get started with journaling in midlife, all you need is a notebook and a pen. Some people prefer to journal in a traditional paper diary, while others may prefer to use a computer or phone app. There are no hard and fast rules for how to journal, so feel free to experiment and find what works best for you. Some people like to set aside a specific time each day to journal, while others prefer to write as the mood strikes them.

Ultimately, the most important thing is to find a method of journaling that feels comfortable and meaningful to you. Whether you choose to write about your daily experiences, your long-term goals, or your deepest feelings, the act of journaling can be a powerful tool for personal growth and self-discovery in midlife.



1. What am I grateful for today?

2. What gives me great joy?

3. What does happiness mean to me?

4. What are my most important values?

5. What things make me feel good while I’m doing them?

6. What is my gift to the world?

7. What feelings am I feeling right now?

8. What is the most important thing for me in this moment?

9. What is the bravest thing I’ve done?

10. What do I avoid?

11. If I didn’t feel fear or shame, what would I do now?

12. What is my worst fear? How does it limit my possibilities in life?

13. What recurring situations and people do I attract? What lessons might they have?

14. What kinds of routines or habits limit my experience of everyday life?

15. Is there something I should let go of to be able to move forward?

16. What is my life like when it is in balance?

17. Why am I doing the things that I’m doing right now?

18. Where am I going and why?

19. What was I intended to do in this life?

20. What can I not help but do?

21. What is my biggest dream? What can I do today to move closer to that dream?

22. If this was my last day, would I be satisfied with my life? What would I have done differently?

23. Am I focussing more on what my life looks like than on what it feels like?

24. What is my instinct telling me to do?

25. Who am I?


When you work with me one-on-one in my Midlife Awakening coaching, you’ll have me as your personal guide on your midlife journey of rediscovery. I help women banish midlife crisis by creating a life of meaning, health and happiness.

** Rapid Change Coaching Offer **

** Rapid Change Coaching Offer **

✨ Here’s an opportunity you don’t want to miss ✨

Do you have something you want to change or achieve in your life?

Maybe you’d like to…

• Start a business
• Get a new career (or a promotion or raise)
• Improve your fitness or health
• Find new love
• Lose weight
• Or something else

No matter what you’d like to change or achieve, the secrets to success are the same… 

#1: Get clear. 
As specifically as possible, decide what you want. The clearer you are on what you want to have in your life, the more likely you are to achieve it.

#2: Get perspective. 
Most people don’t tell anyone what they want or what they are struggling with and because of that they don’t get an outside perspective.

#3: Get support.

Very few people (if any) achieve anything great alone. Sports stars have teammates and coaches. Be willing to ask the people in your life to support you. 


** Special ZERO COST “Rapid Change” Coaching Session **

Do you have something SPECIAL, something important for you to change?
If you want to speed up your success rate, then I’d like to help you do it with a special one-on-one personal “Rapid Change” coaching session where we’ll work together to…
• Create a crystal clear vision for “ultimate success“ so you know exactly what you want, where you’re headed, and what you need to do to make it happen.
• Uncover hidden challenges that may be sabotaging your ability to make changes that last or that are slowing down your progress.
• Leave this session renewed, re-energized, and inspired to finally achieve the change you seek- once and for all.


If you’d like to take advantage of this very special, very limited, and totally FREE 30 minute “Rapid Change” coaching session, email me and answer these questions…

1. What do you most want to change today?

2. Have you tried to change this before?
3. What have you attempted in the past that didn’t work?
4. Why do you think it didn’t work?
5. On a scale of 0-10, how important is it for you to achieve change today?
6. What other areas of your life do you want to change (if any)?
7. Full Name
8. Email Address
9. Phone #
10. Time Zone
Check off the areas you’d most like to work on…

___ Business 
___ Career Change 
___ Health & Fitness
___ Relationship (get into one)
___ Relationship (improve the one I’m in)
___ Other 

Since we’re making this offer for the first time right now and we don’t know how intense the response will be, we can’t guarantee a coaching session for everyone. We’ll take as many people as we can and then start a waiting list. You can expect to get contacted by our team to schedule your session within the next 3 business days. 

If you don’t hear from us, it means we’ve received more requests than we can handle right now and if something opens up, we’ll get in touch with you at a later time.

Again, to take advantage of this offer, simply click reply and answer the questions listed above. 


PS: The sooner you send us your answers, the more likely you are to get a session.  Book now.

Books That Helped Me Recover From Midlife Burnout

Books That Helped Me Recover From Midlife Burnout

I’ve been on quite a journey of recovery, growth and transformation. These books that helped me learn, grow, let things go and turn my life around to recover from midlife burnout.

Some are books I’ve read over time and time again or dip into when I need a reminder or a burst of inspiration.

I’ve recently moved home for the fifth time in two years. So I had to make the (for me) painful decision to downsize my personal ‘library’ of books. These are the books that survived the cull and are with me to stay. They’re that good!

* This page has affiliate links which could earn me a small commission but doesn’t cost you any extra. And of course, I will never recommend anything to you that I haven’t tried and liked. Promise. For more details see my disclosure policy and privacy policy.

Personal Development & Growth




Attention Deficit Disorder (ADD)


Rising Ritual: The Importance of a Spiritual Morning Routine

Rising Ritual: The Importance of a Spiritual Morning Routine

Good morning sunshine! 🌞


Whatever we do first thing in the morning sets the tone for our entire day. So it’s important to start off in a positive way.

Not only that but establishing good morning habits means you’re more likely to make healthy choices throughout the day.

Win the morning, win the day,” Tim Ferris

If having a morning routine is an essential for the most successful 1% of people in the planet then why not give it a try?

Imagine this. You get up in the morning knowing that you’re going to step straight into your morning routine. That means you don’t need to make a single decision first thing. Not only does that help ease you into the day, but you can save that brain power for when you need it later in the day.

Each day we only have a certain amount of willpower. That willpower is strongest when we waken and lessens as the day goes on. Ah… so that’s why I’m more inclined to demolish the family size chocolate bar at night-time. It’s because my willpower reserves are depleted! 🍫😋

When I follow my full routine, it takes less than an hour. Under an hour and I feel more grounded, focused, centred and it clears my mind for the day ahead.

Don’t get me wrong, I don’t always do all of it. But I always do some of it. When I first waken, I list three things I’m grateful for before I get out of bed. Even if one of those is just being thankful for my warm, comfy bed.

The most important thing is that you choose to introduce what will suit you. That way you’re more likely to stick to practice long term and reap the benefits. So here are some of the options you might choose from to start your day as you mean to continue.


 Photo by Fabian Møller on Unsplash

Rising Ritual Daily Practice Options

🙏🏼 Silence

Silence allows your body to wake up slowly and naturally, easing you into the day. It helps you to centre emotionally and brings you a sense of calm. You don’t have to sit and do absolutely nothing while you’re silent. Sometimes my silent time is my walking time. I try to avoid thinking about the day ahead while I’m walking each morning. In fact, I try to avoid thinking too much at all. I allow myself to be fully present and enjoy the sights and sounds.

Sometimes I’ll have my moments of silence back on the balcony with my coffee.


Meditation helps focus, concentration, mental health.

Sitting in meditation has never been very achievable or enjoyable for me. I’m a chronic overthinker, my mind is always racing. I spend most of the time wondering when it will be over or making lists and plans for the day ahead!

For me, daily pranayama (breathing exercises) and yoga practice are my best forms of meditation. And walking meditation is the best! I practice being fully present on my morning walks.


Gratitude and appreciation is the key to happiness.

Gratefulness is the key to a happy life that we hold in our hands, because if we are not grateful, then no matter how much we have we will not be happy — because we will always want to have something else or something more. ~ Br. David Steindl-Rast

Many people are on a lifelong search for happiness.

When I get this, have that, reach that destination or key moment in my life, I will be happy. But when you get there, you will start searching for the next thing. I believe that happiness is now, that there is happiness to be found in small moments. Gratitude is a choice to start the day with a positive mindset and recognition of the good things that are already in our lives. Practicing gratitude helps you replace negative thoughts with good thoughts and stops you living in a place of ‘lack’ and move into a zone of abundance.

Gratitude is a choice. We can choose to be grateful or we can allow ourselves to be ungrateful. It’s choosing to recognise the value that’s already in your life.


Positive affirmations are statements that help you overcome or steer away from negative thoughts. Positive Psychology explains the psychological theory and neuroscience behind this powerful practice. 🙏🏼Visualisation Visualisation is a technique to manifest your goals and desired outcomes.

If it’s a new concept to you, I know it sounds wacky but it’s widely practiced by super successful people. Jack Canfield explains it brilliantly here.


Take a moment to set an intention for the day ahead. Intentions can be whatever you want them to be. Think of them as a roadmap for your day. Try to focus on the positive and make it uplifting. For example, if you’ve been feeling stressed, rather than setting an intention of “I will overcome this stress today”, instead use “Today I will find peace and calm”. Using the negative word will have the opposite of the desired effect, reminding you throughout the day that you’re stressed. Once you’re practiced at this, it’s good to stop at several points during the day to remind yourself of the daily intention.


Pranayama is a yoga practice of focussing on your breath, essentially some breathing exercises. The goal is to connect your body and mind, boosting physical and mental wellness.

I light a scented candle or burn oils and warm a few drops of essential oils in my palms to inhale while breathing. Gorgeous start to the day.


Spiritual reading was recommended to me by my ayurvedic therapist as part of my daily practice.

Reading just a page or a chapter each day helps me pick up a ‘thought for the day’, giving me something new to consider and lots to learn. Sometimes I open a book randomly and see where it opens, believing it will guide me to what I need to know that day.


My journaling encompasses almost all of these practices. It’s a daily checklist that guides me through each step.

I also practice free writing, letting the pen flow wherever it takes me. If something is troubling me, I write through it. If good things are happening, I like to capture those too.

Journaling helps clear my mind, organise my thoughts, capture ideas, reflect, make decisions, prioritise, plan and gain new perspectives.


Yoga gently wakens up your body and muscles. It’s good to relax your mind and nervous system, prepare your body for digestion and gently rouse your circulation immune system for the day ahead.

🙏🏼A walk in nature

If I only did one thing each day this would be it. I can have my silence, be grateful for everything around me and be inspired by nature. It’s good exercise, great to breathe fresh air and I find nature grounding.

🙏🏼Keeping it a tech free / email free zone until a certain time

We spend so much time on our screens. As soon as you check the news, or messages or emails, your mind is racing into the day ahead. Give yourself some time before entering the busyness of the day. It’s good to have a set cut-off time to switch these off at night too.

🙏🏼Mindful coffee / tea / juice / smoothie / lemon water

Sometimes this is when I sit in silence. Sometimes I have a coffee when I journal. But I do it mindfully. Taste it. Smell it. Be present. I literally do wake up and smell the coffee ☕

🐶 Cuddles with the dog

Or is that just me?




I always journal in a LEUCHTTURM1917 and I’ve been using these notebooks for years. 

I like the size and it has a hard cover which helps it keep its shape. I carry my journal everywhere and the cover stops the corners of the pages getting dogeared and battered while the notebook is being bounced around in my  handbag. It has an elastic fastener, numbered pages and a blank table of contents to help you organise whatever way you like.

These LEUCHTTURM1917 come in every colour under the sun, many different sizes and with plain, ruled, dotted or squared pages. They also have a great range of planners.

I tend to switch between this fancy Metallic Edition Medium (A5) in Silver and I’ve just bought my third A5 Lemon Dotted journal. They may call it lemon but it’s a vibrant yellow which always makes me smile and is never hard to find!

I personally never use journals with ruled pages as my writing is enormous and I find that plain pages allow me to creatively use the pages however I want. Planning, writing, journaling, mind mapping, lists….


I’ve got very distinctive handwriting, which is impossible for anyone but me to read – maybe a good way to keep my musings private if anyone finds my journal.

I’m hooked on these Paper Mate Flair Felt Tip Pens. I’ve been using them for years, always stock up on a pack of 12 and keep them stashed everywhere!



For me, it’s really important to create the right environment for my Daily Practice of yoga, pranayama (breathing) and journaling.

Before I start, I always light a scented candle and some tealights.

My absolute favourites are these St Eval Tin Candles. They have a wonderful, lasting fragrance but aren’t overpowering. They have some quirky fragrance combinations and come in tealightspillar candles and diffusers. The diffusers are great, they really seem to last forever.

I love so many of their scents, but if pushed for my Top 3, they would be (in no particular order) SandalwoodTranquility and Sensuality.

I first got one of these candles as a gift.

A gift to the senses! Beautiful fragrance, I light it morning, noon and night. Perfect for inspiring my journaling.

How To Overcome Overwhelm & Take Back Control

How To Overcome Overwhelm & Take Back Control

Are you feeling overwhelmed?

Stressed? Worried? Anxious?


There are times in your life when you can feel such intense overwhelm that it seems impossible to quieten your thoughts for long enough to be able to see a way through.

It’s hard to allow yourself to aside time to sit still when you’re spinning in overwhelm. But please, give yourself 20 minutes to complete this exercise to help you take back control.

It’s short and simple but very effective. It will help you identify what is within your control so that you can let go of what is not.

(Grab a FREE workbook to guide you through these tips.)



Make a list of all the things that are contributing to your worries and feelings of overwhelm. Everything.

It could be that you’re worrying about work issues, lack of work or financial worries. You might be worrying about someone you care about, what’s going to happen during Covid, appointments you need to make, feeling tired, feeling unwell, things you think you should be doing, feelings of guilt etc.

ACTION: Take the time to write EVERYTHING down no matter how small, irrational or ridiculous it might seem right now. Emptying this list onto paper is a very effective way of clearing that incessant chatter in your head.

Done? Great. These are your WORRY ITEMS.



In your workbook, on the Circle of Influence image (page 6) you’ll see a larger version of the 3 circles or sections pictured below.


We’re going to categorise each WORRY ITEM into one of these three headings.

1. This is within my control (CONTROL)
2. I can influence this (INFLUENCE)
3. Everything else (CONCERN)

ACTION: Now work through the list of WORRY ITEMS you prepared in STEP 1. Which Section do they fit?

1. Circle of Control:

  • Do you have complete CONTROL over the worry item?
  • Can you resolve it on their own without needing anyone else’s help or input?

If so, write the Worry Item down within the first circle labelled “WITHIN MY CONTROL” and move onto the next item.

2. Circle of Influence:

  • Do you have PARTIAL control or can you INFLUENCE the outcome of the worry item?
  • Can you partly resolve the worry item or can you influence the outcome through their actions or behaviour?

If so, write this item within the second circle labelled “I CAN INFLUENCE” and move onto the next worry on your list.

3. Circle of Concern: Everything else…

  • Is there nothing you can do or say that could directly impact this worry?

Write this item in the outside circle labelled EVERYTHING ELSE

Work through your list and write each of your WORRY ITEMS in the circle that represents if you can CONTROL it, INFLUENCE it or it’s everything else (CONCERN).



Once you’ve placed all of your ‘Worry Items’ in the circles, take a few moments to review your Circles of Influence.


  • List the worry items you DO have CONTROL over
  • IDENTIFY one ACTION,however small, for each item.

TIP: It’s helpful to action ONE of these today…or even RIGHT NOW. You’ll feel instantly feel better.


Now, let’s review the items you have INFLUENCE / PARTIAL control over:


Write down what steps you will take and exactly when you will do them — today or in the next few days.



Finally…and most importantly…


This is the most difficult part for many of us. But remember, you’ve already assessed that you have no control over these items. So why hold on? Why let them take up time on you list and on your mind?

Let Go.

QUESTION: How does it FEEL to LET GO of things you have no CONTROL over?

TIP: If you’re using the Workbook, after striking out the Everything Else items, you could cut out around the edge of the grey INFLUENCE circle. Then keeping the CONTROL and INFLUENCE circles, scrunch or tear up the rest of the page and put Everything Else in the bin. This is a powerful way to LET GO.

Grab the gorgeous free workbook here.


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Books That Helped Me Recover From Midlife Burnout

My Burnout Reading list

I’ve been on quite a journey of transformation myself over the last three years. These are the books that helped me learn, grow, let things go and turn my life around. Some were new reads and others are books I’ve read over time and time again or dip into when I need a reminder or a burst of inspiration.

Here is my burnout reading list:

* Please note: this page contains affiliate links which could earn me a small commission but doesn’t cost you any extra. And of course, I will never recommend anything to you that I haven’t tried and liked. Promise. For more details see my disclosure policy and privacy policy.

Self-help & Personal Development

Love Is Letting Go of Fear, Gerald G. Jampolsky

Lifeshocks: and how to love them, Sophie Sabbage

Tuesdays With Morrie: An old man, a young man and life’s greatest lesson, Mitch Albom

The Gifts of Imperfection: Let Go of Who You Think You’re Supposed to Be and Embrace Who You Are, Brené Brown

Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead by Brené Brown

Rising Strong, Brené Brown

The Rules Of Life: A personal code for living a better, happier, more successful kind of life, Richard Templar

The Missing Piece Meets the Big O, Shel Silverstein

The Life-Changing Magic of Not Giving a F**k, Sarah Knight


The Power Of Now: A Guide To Spiritual Enlightenment, Eckhart Tolle

The Road Less Travelled by M. Scott Peck

The Secret, Rhonda Byrne

The Universe Has Your Back: How to Feel Safe and Trust Your Life No Matter What, Gabrielle Bernstein

Your True Home, Thich Nhat Hanh

Daily Meditations For Practicing The Course, Karen Casey

You Can Heal Your Life, Louise L. Hay

Soulcraft: Crossing into the Mysteries of Nature and Psyche, Bill Plotkin

Embracing Our Selves: The Voice Dialogue Manual, Hal Stone, Ph.D. and Sidra L. Stone, Ph.D.


Evolve Your Brain: The Science of Changing Your Mind, Joe Dispenza, D.C.

Man’s Search For Meaning: The classic tribute to hope from the Holocaust, Viktor E. Frankl

Sane New World: Taming the Mind, Ruby Wax

The Female Brain, Louann Brizendine, M.D.

Personal Effectiveness

Start With Why: How Great Leaders Inspire Everyone To Take Action, Simon Sinek

Eat That Frog!: Get More of the Important Things Done Today, Brian Tracy

The 7 Habits of Highly Effective People, Stephen R. Covey

Manage Your Mind: The Mental Fitness Guide, Gillian Butler and Tony Hope


Women Who Run With The Wolves: Contacting The Power Of The Wild Woman, Clarissa Pinkola Estés

Attention Deficit Disorder (ADD)

Scattered Minds: The Origins and Healing of Attention Deficit Disorder, Gabor Maté

Driven to Distraction: Recognizing and Coping with Attention Deficit Disorder from Childhood through Adulthood, Edward M. Hallowell, M.D. and John J. Ratey, M.D.


Asana Pranayama Mudra Bandha, Saraswati Satyananda Swami

The Science of Yoga: The Risks and the Rewards, William J. Broad

Anatomy of Hatha Yoga: An Manual for Students, Teachers and Practitioners, H. David Coulter

Bhagavad Gita – Text and Commentary, Sivananda Swami

Top Ten Stress Busting Tips

Stress is “The adverse reaction people have to excessive pressures or other types of demand placed on them at work.” (HSE UK)

The pressures you’re dealing with may come from a number of different sources, and when their combined effect is overwhelming, stress occurs. Stress is an unhealthy state of body or mind or both.

Managing the stress of work and life are essential to your wellbeing.

So how can we manage stress?

Here are ten positive approaches to managing stress (ISMAUK – International Stress Management Association)

1. Learn to manage your time more effectively
We waste a lot of time doing unimportant tasks, especially when stressed, so prioritise your day and do the important jobs first. The unimportant ones can wait, and often they will disappear completely leaving you time to do other things. Also, do not put off the unpleasant tasks – avoidance causes a great deal of stress. Give unpleasant tasks a high priority and do them first.

2. Adopt a healthy lifestyle
If we eat a healthy diet, exercise regularly and ensure we get adequate sleep and rest, our body is then better able to cope with stress, should it occur. If this is not the case, then this may be a warning sign so don’t ignore it. Engaging in some form of physical activity may help you by working off the biochemical and physical changes that occur within your body due to stress. Relaxation also helps your body return to its normal healthy state. Good relaxation techniques, include breathing exercises, massage and a variety of complimentary therapies can all help.

3. Know your limitations and do not take on too much
We can cause ourselves a great deal of stress because we do not want to let people down. We then end up doing more than we should. Learn to delegate effectively and be assertive so that you can say ‘No’ without feeling guilty yourself, or upsetting or offending others.

4. Find out what causes you stress
Take time to discover what is worrying you and try to change your thoughts and behaviour(s) to reduce it. A stress assessment can help you to fully understand the causes, the implications to your health and how to manage, cope and make any necessary changes.

5. Avoid unnecessary conflict
Do not be too argumentative. Is it really worth the stress? Look for win – win situations. Look for a resolution to a dispute where both parties can achieve a positive outcome. Find out what the real cause of the problem is and deal with it.

6. Accept the things you cannot change
Changing a difficult situation is not always possible. If this proves to be the case, recognise and accept things as they are and concentrate on all that you do have control over. Managing change effectively is essential or else performance will be reduced.

7. Take time out to relax and recharge your batteries
You will perform more effectively during work if you regularly take a short 10 / 15 minute break, easily making up the time you used relaxing. Alongside this, at least one annual break of at least 10-14 continuous days is recommended.

8. Find time to meet friends
Friends can ease work troubles and help us see things in a different way. The activities we engage in with friends help us relax and we will often have a good laugh. It boosts the immune system that is often depleted during stress.

9. Try to see things differently, develop a positive thinking style
If something is concerning you, try to see it differently. Talk over your problem with somebody before it gets out of proportion. Often, talking to a friend/colleague/family member will help you see things from a different and less stressful perspective. You may also need to consider professional help in order to achieve the desired outcome and prevent ill health and / or burnout.

10. Avoid alcohol, nicotine and caffeine as coping mechanisms
Long term, these faulty coping mechanisms will just add to the problem. For example, caffeine and nicotine are stimulants – too much and the body reacts to this with the stress response, increasing or even causing anxiety symptoms. Alcohol is a depressant!

**Download free PDF**

Dump Your To-Do List

Dump Your To-Do List


Today’s message won’t take you very long to read, but it will take you just a little longer to action…

But it’s worth it. It’s a really beneficial exercise to help stop your mind spinning with all those things you feel you ‘should’ be doing and letting go of some of the stress that creates.



Don’t panic. I’m not suggesting that you bin it completely.

But let’s get your mental task list out of your head where it’s all spinning around with what feels like a million other things.



By emptying your mind of all your things To-Do by putting them onto One List. That One List becomes your ‘Second Brain’.

Your Second Brain will hold your To-Do List safely, securely and all in one place. That way you can save your actual brain for having ideas and inspiration, not for desperately trying to store them all.

This time, before you start to collect your thoughts do have a think about what method works best for you to keep your list. There are many productivity, project management and To-Do Apps out there… Asana, Trello, ToDoist, Wrike… to name but a few. You might be a fan of a spreadsheet to keep track of lists or still prefer good old pen and paper. Just consider what will be the best way for you to get a list of everything into one place.



Then sit down, start your list and keep going. List EVERYTHING.

Grab that mail that you haven’t yet gotten around to sorting. Find those little scraps of paper with notes and reminders. If like me you use more than one notebook, get them all and put all the lists together. Everything. Appointments you need to remember, calls you need to make, things you need to buy, jobs you want to get done around the house, projects you’d like to get started, trips you’re planning on making. Capture it ALL.

I know this feels overwhelming, but once they’re in one place, you have already created some sort of order.



How the BLEEP is this meant to help my Wellbeing?! It’s just reminded me of the 4,073 things I haven’t done yet!

Yes but now they’re not ‘nagging’ you constantly, pecking at your head causing a flurry of panic.

They’re all in one place. That way, you’ll know they’re safe, you haven’t lost anything. You do need to start putting them in some sort of order. But you don’t need to overtax your brain trying to remember everything.



There are a plethora of Productivity and Time Management Methods to choose from to help you prioritise and manage your To-Do List. But to get you started just ask yourself a few questions:
* Do I really need to / have to do this? If not, DELETE.
* Do I want to do this? If possible, DELETE. Or…
* Can I give it to someone else to do?
* It’s been on my list for months, am I really going to do this? If not, DELETE. Trust me, it will still be there in another 3 months, might as well delete it now.
* Is there anything URGENT (that’s urgent to you, not something that is on somebody else’s urgent list but not so important to you)? If so, take a couple of those and put them on your Daily To-Do List for tomorrow.


Grab yourself a cuppa, a glass of wine, or take a break outside to get some time out. There’s nothing more to do today. Unless of course you want to…



Read this if you are feeling a bit overwhelmed. It will guide you through how to overcome that and take back control.

And let me know if you’d like any more tips. Not because I’m naturally organised. Quite the opposite. I’m the queen of procrastination, a constant ideas generator who’s not very good at actually getting things done and I have a serious dose of Shiny Object Syndrome. So I needed to find ways to help me control my out-of-controlness to actually get things done. And I’ve checked out a lot of books, courses and methods on my quest so I’m happy to recommend what’s helped me.

Tomorrow…. How to Still Your Mind…

10 Days of Wellbeing: Day 1: A Wellbeing Boost

10 Days Of Wellbeing

10 Days Of Wellbeing


Is it just me or does anyone else find January a bit grim? 

Christmas is over. New Year is over. And even both of those were quite lonely times this year, with most of us separated from family and friends. The days are short and it’s dark and cold (at least up here in the winter of the Northern Hemisphere).

And in the run up to the New Year, everywhere we look we’ve been bombarded with messages to set resolutions, set goals, lose weight, be successful, earn more money, be a better person. 

New Year, New You… oh the pressure. When all I want to do is curl up in slouchy clothes/jammies with the heat blasting, candles lit and devour the remainder of the Christmas chocolate (okay, okay, chocolate that I keep buying throughout January!)

I started to do Dry January. But then I remembered that January is dry enough! So I did a drier January. A Dry-ish January if you will.

I still found that my mood dipped. I felt low at times and had moments/days of anxiety.

But some cold, wet days in isolation gave me even more time for reading, reflection and planning. 



So now that we’re into February, even though I know that there’s a whole lot of winter yet to come, I’m already starting to perk up and think ahead.

And I thought we could all do with a great big helping of Wellbeing goodness so I’m running a FREE Wellbeing Boost / Challenge / Commitment. Call it what you will, but I hope you choose to gift yourself 10 days of tips, advice, practice and exercises to boost your wellbeing.

I’ll share things that will help you focus on your mental and emotional health, physical health, mindset, decisions, productivity, confidence and mindfulness. A menu of options, a smorgasbord of Wellbeing options to put yourself at the heart of what you do for a few moments each day.



All you’ll need is a journal, notebook or paper. I know we all have online and mobile notes these days but there is something personal, effective, releasing and powerful about taking the time to write these and then having your own handwritten notes to reflect on. 



I don’t know about you but when I sign up to some challenges and they have a 50 minute video each day which is then followed by exercises or homework, I quickly fall behind then can’t find the time to catch up. 

So if I do share a video it will be a few minutes to explain something, 5 minutes maximum. And when there is reading, it will be just what you need to know to complete the task.

The daily exercises or tasks won’t take long.  Most of the exercises will take 15 minutes. Some aren’t even exercises as such, just taking some time out entirely for yourself.

So let’s get started…


Grab yourself a cuppa, your journal and a quiet spot. Consider these few questions below and write the answers in your journal along with any other thoughts these might prompt.

How are you feeling right now?
You can use the Mind:Body:Life:Soul holistic framework to guide you through a deeper contemplation of this. Or just consider the areas that are important to you.
* How are your mood, your emotions, your energy?
* How are your relationships?
* How are you feeling in general about your life?



If you’ve chosen to make this commitment to yourself to spend some time over the next few weeks on boosting your Wellbeing, you can set your intention now.

What would you like to focus on improving over the next 10 days?
* If you dedicate 15-20 minutes each day on yourself, what would you like to find, decide, discover or do?
* How would you like to feel at the end of this Wellbeing Boost?

That’s it for today. Well done on recognising that you deserve this and deciding to prioritise yourself. You deserve it.

I’ll be back tomorrow with the next Wellbeing Boost

Why Workplace Wellbeing Matters

Why Workplace Wellbeing Matters

Why is Workplace Wellbeing so important?

Well, firstly, because it’s the right thing to do. If you employee or manage people, why would you not want them to be healthy, happy, present, engaged, feeling valued, feeling proud to work for and represent your business and doing the best job they can?

But if you’ve found yourself in a position in your business where you are trying to convince other executives or leaders why they should invest time and/or budget in Workplace Wellbeing, then here are some other benefits that could help you convince them:

Reduced Turnover
People won’t want to leave their employment with you so you will have less turnover of good people. We all know the cost of turnover and it’s not just financial in terms of recruitment and onboarding. You’ll also lose knowledge every time someone leaves. Creating a Healthy Workplace and prioritising Workplace Wellbeing will mean increased retention.

You’ll soon build a positive reputation as an employer who prioritise workplace wellbeing and become known as a company who invest in and support their people. And who wouldn’t want to work for a business like that? That will help you attract, recruit and retain excellent people to join your teams.

Better Employee Engagement
Not only do engaged employees create a working environment that’s better for everyone, but enhanced employee engagement has been proven to deliver better business performance as people are more motivated and committed to success.

Reduced Absence
Absence means lost working days and lower productivity. In turn these can result in other employees becoming unhappy as they have to pick up the slack for those absent, leading to the negative working relationships. A healthy workplace with a commitment to employee and workplace wellbeing will reduce absence and its repercussions.

Increased Productivity
Less absence and engaged employees motivated to deliver their best means your healthy workplace will show a boost in productivity.

Improved customer experience
Customers will be dealing with happy, engaged, motivated people. Workplace wellbeing means happy customers too.

Open culture with positive communication
A healthy workplace with an open culture, encouraging positive, open communication creates a better working environment for everyone.

Mental health and wellbeing
Open conversations around mental health will ensure your people feel understood and supported. This creates an inclusive, healthy workplace for them, particularly during times where they may struggle with their mental illness.

Less conflict at work
And if there’s less conflict, there’s much less time required to spend resolving issues. Freeing even more time to build a healthy workplace, focussed on wellbeing helping deliver all these benefits.

If you’d like any more information, please email me at

Or you can schedule a complimentary 30 minute discovery call:

Allow yourself to face into burnout and see what happens…

Allow yourself to face into burnout and see what happens…

When I first decided to face into my burnout, things got much worse before they got better.

It’s such a lonely and difficult time when you realise that you’re feeling stuck and that your life isn’t working for you anymore.

You’re still as busy as ever but somehow feeling like you’re busy on all the wrong things.

You’re also becoming more and more drained physically and emotionally. It can be hard to believe that you can find your way out when:

* You’re overwhelmed
* Burnt out
* Feeling like life is passing you by
* You want to change, but what and how?
* You don’t have time to stop and figure it out. You’ve things to do and bills to pay.
* You worked so hard to build your career. You can’t leave!
* Everyone else thinks you’re crazy. Your life looks so good from the outside.

That was me a few years ago. My own journey of discovering a way to balance a career I love with a much healthier lifestyle took a LONG time.

I went on a mission to recover and become calmer, happier and healthier. I’ve spent quite a few hours in therapy, I’ve read hundreds of books, I’ve studied, trained and travelled. I’ve done my fair share of challenging and changing my old habits, beliefs and behaviours. I even got the help of some yogis and gurus in India along my way.

Way before I got to that point, my burn out became a breakdown. TWICE! But I found my way…and my WHY. So I KNOW you can do this, because I’ve been there too.

How did I manage to overcome burnout and and find peace, balance and much more happiness and pleasure in life?

1. Identify and address your biggest stressor

I removed my biggest stressor. I left my job.

That’s when my breakdown happened. And unlike my idol Brené Brown, this wasn’t my Breakdown / Spiritual Awakening. It was a breakdown.

I’d been running on adrenaline for years. Once I dropped the frenetic pace of life I’d been racing through, the adrenaline switched off completely and I found myself in an exhausted, emotional mess. I felt like my world had imploded. I felt like my mind was imploding.

If you’re happy and inspired with your job, it may still be taking up too much of your time and energy. That leaves you with nothing else for life and for the people closest to you. In that case, you can take stock, have necessary conversations, establish boundaries and redress that balance.

The source of your burnout could be something completely different. You need to identify exactly what is causing the burnout in your life. Hone in on that to make the proper changes to remedy the exact source of the problem. 

2. Take a step back

I took some time out.

Taking time off work isn’t a luxury that everyone can afford. In my case I sold my house, which gave me the financial freedom to take some time out. I knew I was giving up my financial security but I figured if I didn’t have my health, I didn’t have anything. I chose to prioritise that over money.

Take a step back and take time away from the source of burnout. It helps you clear your head, calm your emotions and be in a place where you can deal with burnout rationally.

3. Slow down

I slowed down. Properly. For the first time ever.

This is the hardest part for most people and it sounds so counter-intuitive. “How can I possibly slow down when I’m trying to balance all these things?!” But you need to, to declutter that crazy To-Do List in your mind and to start to put it into some sort of manageable order.

In my case, I took solo weekend breaks away in a friend’s caravan on a remote beach in Wales. I walked, wrote, read and rested. With nothing of interest to do or see, it forced me to sit still.

And leading nicely into the next point, I journaled. A lot.

4. Journal

I wrote and wrote and wrote and wrote and wrote.

It’s why I’m still such an advocate for journaling. It clears your head. It helps you prioritise. And it helps you recognise repeating patterns of thought and behaviour.

5. Set boundaries

I learned to say no. I choose how I spend my time. I no longer do things I don’t want to do (where possible) or things that I know will affect my mental health.

When I waiver, I remember the huge changes I made to my life to protect my mental and physical health. It’s vital that I don’t take backward steps to where I was before. I have the difficult conversations. I explain to people how I’m feeling, why I make choices and they’ve all been supportive and accepting. Mostly.

6. Don’t isolate. But choose your people.

Isolation is a key symptom of burnout, so it’s important to be as social as possible. Just choose the right people.

I distanced myself from negative people.

Life is hard. That’s a given. But it’s how we deal with it that matters.

I try to deal with life with optimism and positivity. After I’ve allowed myself to deal with situations and process the emotions. I find negative, pessimistic, competitive and angry people draining. So once I realise that someone has that impact on me, I try to limit my time with them, to protect my own energy.

7. Change your environment.

I spent time in nature.

I walked along a local river, drove to the mountains, stayed by the sea. Nature is grounding and I found stillness and balance when I inhaled fresh air.

8. Don’t self-medicate.

It’s tempting to use legal (or illegal) substances to mask the feeling of overwhelm.

I had to deal with an unhealthy relationship with alcohol. Even my counsellor commented that I didn’t drink very much. But it wasn’t the amount that I was drinking, I recognised that it was the ‘why’ I drank that was the problem.

I was trying to numb things or take the edge off, escape from life or sometimes escape from me.

I’m an emotional eater too. Recognising when I was doing that helped me quickly spot when something triggered me.

9. Find your Passion

For me, that’s personal growth. I read and read and read and read and read.

Spirituality. Personal growth. The law of attraction. Psychology. Neuroscience. Other people’s journeys of healing.

I also studied. Nutrition. Mindfulness. Yoga. Cognitive Behavioural Therapy. NLP. Life Purpose. Reiki.

I can’t consume enough information. I’m still learning…and growing.

10. Exercise

Exercise might seem like a weird suggestion as it takes up some of that precious energy you need to manage. Exercise is super effective in helping you blow off some steam and act as a mental release valve.

I found yoga.

Initially I even raced my way through yoga practices. I did high intensity yoga shred workouts. It wasn’t until I almost broke my toe doing burpees — yeah, don’t worry, I get it. Burpees in yoga! — that I realised that what I needed to do was slow the feck down. In all areas of life. Epiphany.

11. Find your Community

I discovered Spirituality. Or rather, I finally opened up to spirituality. I’ve always been spiritually curious, searching for something I could grasp onto. But nothing connected. Maybe I just wasn’t ready.

An Ayurvedic consultation led me to start a daily practice of spiritual reading, yoga, pranayama and journaling. I went to India for yoga teacher training and spent a month in Rishikesh, the spiritual home of yoga. Later, I spent another month in Goa and Karnataka, immersing myself in yoga and spirituality.

Yoga for me is a way of life. And in that, I found my community, my tribe.

12. Ask for help

Asking for help might mean reaching out to a trained professional who can offer you solutions, treatments, support and coping tactics. There is nothing more powerful than owning the fact you are overwhelmed.

I found myself stuck in the ‘Dark Night of the Soul’. A dark, empty period of personal growth and transition that made me want to turn the clocks back and make it all stop!

That led to breakdown number two. This one really was more of a Breakdown / Spiritual Awakening but I didn’t know that at the time.

I had five months where I experienced suicidal thoughts. Underlying it all, I knew I wasn’t depressed or suffering from anxiety. But after a few weeks of low mood, I was concerned that I couldn’t continue to fend away those thoughts while feeling low. I faced into it and I reached out for medical support and counselling to try to finally uncover my thoughts, habits, behaviours, addictive personality and any other demons that were lurking. Medical support was poor but the counselling was transformative.

13. Acknowledge your role

Burnout doesn’t just happen to us. There are things we do and choices we make that contribute to it. Please don’t beat yourself up about them. Acknowledge any potential unhealthy habits that could have led to your burnout out, so you can work on those while you recover.

I let go of my perfectionism. Okay, I’m still trying to let go of perfectionism.

I put enormous pressure on myself for things to be ‘just so’ or how I think other people expect them. I’m trying to recognise when the perfectionist takes over and let her go pronto. It’s a work in progress.

14. Are you ready to move on?

I relocated to a Mediterranean island. Alone.

I’ve always had a very clear vision of how my life would be someday. Living by the sea, living simply, buying fresh food from the local market and spending lots of time outdoors.

I always imagined I’d live that vision when I reached retirement. But suddenly I realised, why wait until retirement? Why not live that vision now when I’m young enough(ish), fit enough(ish) and strong enough to deal with such a major move?

So in February 2020 I did just that. I moved to Mallorca, to a gorgeous, light, bright, airy, top floor apartment in Palma. I walk to the sea in 15 minutes. I shop at the local markets. I regularly get out into the mountains, countryside and beaches. I work from home and I work from co-working spaces or cafes when I know I need company. I’ve adopted a little dog so we walk to the sea every morning.

Setting up in a new country hasn’t always been easy, but it was the right lifestyle choice for me.

15. Don’t complicate things.

I live more simply.

I don’t have a car. I don’t buy much stuff (I already have too much stuff and I don’t want to clutter my lovely space). My favourite social events are coffees and brunches. Okay, okay, I also love a glass of Verdejo in the sunshine but I’ve no interest in nights out, or even fancy dinners.

I became vegetarian during my time in India so even my food choices are more simple now.

Every morning I enjoy coffee, writing, reading on the balcony and pottering about with a few plants.

What would I do differently?

Everything has worked out great for me but I had a lot of ‘detours’ and it took a long time for everything to eventually fall into place.

If I had to do it all again, I would get more help. I would seek out that support much earlier.

More importantly, I would have taken time to fully consider my options and plan my exit strategy before I left my job. Then I would have a lot more of the pieces in place before taking that leap.

I’m determined that no-one needs to go through those toughest of times alone. All my twists and turns helped me find a process that works, that I now share with my coaching clients. Now I get to help others to recover from burnout, restore their health and live calm, happy, balanced lives. And you can too!

That’s why I guide people just like me and you through the process in my Burnout To Balance Coaching programme and Burnout To Balance Online Self-Study Course. Find out more here….


The books that got me through this difficult time

*This page contains affiliate links which could earn me a small commission if you visit a link and buy something on my recommendation. Purchasing via an affiliate link doesn’t cost you any extra, and I only recommend products and services I have used and trust. All opinions are my own. For more details see my disclosure policy and privacy policy.

I read so much that there’s far too much to be able to recommend everything right here. Here’s a link to my reading list.

But if I had to select just a few, the books that had the most profound impact on me were:

The Secret, Rhonda Byrne

Love Is Letting Go of Fear, Gerald G. Jampolsky

Lifeshocks: and how to love them, Sophie Sabbage

Scattered Minds: The Origins and Healing of Attention Deficit Disorder, Gabor Maté

The Power Of Now: A Guide To Spiritual Enlightenment, Eckhart Tolle

Your True Home, Thich Nhat Hanh

Evolve Your Brain: The Science of Changing Your Mind, Joe Dispenza, D.C.

Tuesdays With Morrie: An old man, a young man and life’s greatest lesson, Mitch Albom

The Gifts of Imperfection, Brené Brown


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