Tag: goalplanner

Mindfulness (noun): the quality or state of being conscious or aware; Intention to cultivate awareness of mind body and spirit

When I say ‘journaling mindfulness’, I am referring to practicing habits in writing and tracking that will help someone incorporate mindfulness into their daily routine. Journaling mindfulness involves the mind body and spirit: being aware of your thoughts, physical being, and emotions. My 2021 planning routine consists of several methods for journaling mindfulness. Each method–habit trackers, vision boards, and daily affirmations—can be used be used independently or simultaneously to cultivate a more mindful you.

Habit Trackers

Tracking healthy habits, such as exercise and nutrition, can help you live a healthier life. By creating and sticking to a tracking system, you can build consistency and develop habits due to regular tendency or practice. Once an action becomes a regular habit, it can have a positive effect on your overall mindfulness (or awareness).

Let us consider an example. Drinking 64 ounces of water is often chosen as a daily healthy habit worth tracking. Drinking enough water can help your body carry nutrients and oxygen to your cells, stabilize your heartbeat, and protect your organs and tissues. Mentally, adequate hydration is also known to calm the mind and curb anxiety. Once this habit has been built, you become more and more aware of what a hydrated body feels like. You may have more energy. Your hair and nails may be growing at an accelerated rate. You may feel less hungry and more at ease. On the other hand, you also become more aware of what a dehydrated body feels like: irritable, snacky, tired, anxious. Your consistency led to heightened awareness. Yay, you!

Now that I have sold you on using habit tracking to journal mindfulness, it is time to put purpose to practice! Deciding what items to track on your habit tracker can be tricky. Ultimately, you want to think of what will spark the most joy for you or have the biggest impact on your overarching goals. If your goal is to have the energy to spend quality time with your loved ones each day, then tracking hours of sleep may be on your tracker. If your goal is to express your creativity more, daily journaling or creation may be a habit you track. Because I wanted to focus on building mindfulness this year, I decided to create two ‘year in pixel’ trackers—one for fitness and one for mindfulness. My fitness tracker records the workout I do each day—from kickboxing to hiking. My mindfulness tracker keeps track of mental strength (journaling, reading, yoga, and meditation). Together, I call these my Mind Body Spirit (MBS) Trackers.

There are only two rules when in comes to habit trackers: choose habits that serve you and track them consistently. So many great templates are available for free. Choose one that works for you (or create your own) and have fun with it!

Vision Boards

Does the idea of daily of weekly tracking make you panic? No worries! There are other ways to journal mindfulness that are less intimidating for those who would rather go with the flow. How does a method that can be completed once a year (or even less!) sound? The next method for journaling mindfulness is creating a vision board. A dream board or vision board is a collage of images and pictures that represent one’s dreams and desires, designed to serve as a source of inspiration and motivation.

By creating a vision board, one can practice mindfulness by becoming more aware of his or her thoughts. This is achieved through visualization. When you put your goals on paper in a visual format, it can help you achieve them. Studies show that mental practices, including visualization, can increase motivation, confidence, and motor performance by keeping positive thoughts at the forefront of your mind.

Use three easy steps to create an effective vision board. First, take a moment reflect on what goals are most important to you. These can be referred to as your ‘Big Rocks’. Your Big Rocks are your priorities—the tasks, projects, and goals that you most want to tend and accomplish. Once you have created a list of the things you want to manifest, you are done with the most difficult step. Next, you piece together a visual representation of this list using photos, artwork, words, and phrases. Bring your vision to life on the page (or screen!). I currently have three vision boards in my home: one large poster that visualizes my life vision, one collage for my dream home vision, and another page in my planner that summarizes the year I envision for 2021 . The third and final step to creating an effective vision board is to place your vision board where you will see it regularly—on your nightstand, in your home office, or even by your TV. Digital vision boards also make great desktop backgrounds on your computer. The key is to look at your vision board as often as possible to heighten your awareness of these long-term goals and wants.

Daily Affirmations

My third method for journaling mindfulness is to record daily affirmations. Affirmations are short, powerful statements that allow you to consciously control your thoughts. Affirmations firmly declare a positive thought and should be assertively stated as a truth. To write an affirmation, begin with “I am” and use present tense. The statements should also be brief and specific. This year, I have chosen to focus on three affirmations:

• I am successful at everything that I do.
• I am healthy and wealthy.
• I am beautiful inside and out.

To record these affirmations, I keep a mindset journal (or affirmation journal). This journal lives on my nightstand and has been incorporated into my evening routine. Before bed, I briefly journal an entry or scribe my three affirmations. After a week of entries, I decorate the page with quotes and images that resonate with me [pictured below]. By regularly recording affirmations, one becomes more aware of when they are embracing positive thoughts and repelling negative ones.

By practicing mindfulness, one can lessen stress, increase happiness and creativity, and strengthen memory and sleep. You are able to create a life you love and be more intentional with your thoughts and actions. After using these mindfulness journaling methods for only two months, I have had noticeably better sleep (with more vivid dreams), gained confidence in my leadership position at work, and feel more positive overall. I hope you have enjoyed reading my tips and would love to hear how you plan on journaling mindfulness this year.

Back to School season is in full swing! The start of the school years means everyone gets to take part in the joy of learning; however, it also means a slew of extra responsibilities are on the horizon, depending on your role: juggling schedules, packing lunches, balancing extracurricular activities, overseeing homework, grading papers, writing lesson plans, studying for exams…the list goes on! During this busy time, it is important to set yourself up for success. This can be achieved through thoughtful organization. Here are five back to school organizational tips that can be used by students, parents, and teachers alike to help you feel ready to take on the new academic year!

1. Archive Last Year’s Materials 

Tip: Keep your labels consistent. You can use “SY2021,” “X Grade,” or “2020-2021” to label any folders or binders from the previous school year. 

Out with the old, and in with the new! Although you may feel tempted to use every page of your old notebooks, starting fresh will help you keep your new school materials in one place. One benefit of organization is knowing where everything is at all times. To accomplish this, gather and archive last year’s materials and purchase fresh ones to start anew. Label the notebooks, binders, and computer files that you wish to keep from last year. You can invest in a handheld label maker or use post-it notes, stickers, or tape to mark them. Then, store old materials on a shelf and/or flash drive to keep them accessible but out of the way. 

2. Invest in an Academic Planner

Did you know that not all planners are tied to the ‘January through December’ calendar year? You also have the option of purchasing a paper or digital planner that is based on the academic year. Academic planners start in July or August and end the summer of the following year so an entire school year can be planned in one book. This type of planner is perfect for students, teachers, or parents with school-aged children to stay organized. 

Tip: Not a pen and paper person? Digital planners can be downloaded straight to a tablet or laptop for little to no cost. 

3. Add Important Dates to a Yearly Calendar

Before the school year begins, add all important school dates and holidays to your planner or calendar. Schools usually will provide a ‘year at a glance’ calendar that includes all major school dates to families over the summer or during the first week of school. To ensure these dates do not sneak up on you or pass you by, write them all down (even if they are months away). Not only will this help you better commit the dates to memory, but you will also be glad that you don’t need to go back each month to add them later. 

Tip: After adding important school dates to the calendar, take time to pencil in any other family vacations, doctor’s appointments, etc. that are coming up. The more dates that are frontloaded, the better. 

4. Develop a Color-Coding System

If you are a student with various courses (or a parent with multiple school-aged children) adopting a color-coding system to distinguish school materials from one another may be a good organizational tool for you. You could also incorporate this tip with tips 1-3. For example, a student with four courses could use blue for social sciences, green for math, red for reading/ELA, and orange for art courses in their system. This student could use these same colors to create labels when archiving last year’s school materials or when highlighting course assignments and important dates on his or her calendar and academic planner. It all ties together and makes everything easy to track. 

Tip: Teachers with multiple sections or student groups can also use color coding in their classroom to keep assignments and handouts organized throughout the school year. 

5. Set Up your Ideal Week

Finally, mapping out your ideal week is another tip that can be used to stay organized during back-to-school season. For middle school, high school, and college students and teachers, this should be updated semesterly as course schedules change. Student athletes can also make updates as their sport seasons begin and end. 

So, how do you map out an ideal week? Use an undated, hourly, weekly schedule. Block out class times, work hours, practices, and any other regular, recurring meetings or appointments. This is also a great opportunity to block out study time for courses, homework time, and even weekly planning time. 

Once complete, this visualization tool allows students, teachers, and parents to better prioritize and plan their time when additional or unexpected projects, events, or tasks need to be added to their schedule.  

Tip: For families with multiple school-aged children, empower your students to complete their own weekly schedule. Completing this task instills valuable time management skills. 

There you have it! Five easy tips to help you tackle back to school season. For more organizational tips and tricks, follow @cristalvictoria on Instagram or visit cristalvictoriaconsulting.com.