Being present in the moment has numerous emotional and physical benefits. Besides facilitating an overall feeling of well-being, mindful presence can lower blood pressure, reduce stress levels, improve sleep and much more.
It most likely won't surprise you to hear that your bullet journal is a fantastic tool to help you be more in the now. Here are five tips in using your bullet journal to stay present in the moment.
Document the Past
Over the last seven weeks, we've donated mask extenders to quite a few Cleveland nonprofits and healthcare institutions.
Yesterday we paired 25 of our mask extenders with 25 white cotton masks that we received from the state of Ohio that aren't needed by our own employees. I had the privilege of dropping this donation off in person at Edna House, an organization in Cleveland that gives women an opportunity to recover from alcohol and drug addiction by providing a safe, sober place to live.
Jenn Lasky, Edna House’s Executive Director, was recognized in 2019 as one of Cleveland Crain’s Business Magazine’s “Notable Women in Nonprofit”. Providing these services, especially during these exceptionally challenging times, is so incredibly important. Thank you to Jenn and all her staff, for what they do, each and every day.
To learn more about Edna House visit https://ednahouse.org/
Ask yourself what happens leading up to the habit you want to stop and write it down in the first part of the loop. In my case it was that every weekday afternoon, I would stop working and come downstairs when our kids got home from school, they'd fix themselves a snack, sit down at the table to eat it before starting their homework, and fill me in on their day. While there with them, I would also help myself to a snack - caloric intake I did not need.
For every habit, there's a feel-good reward - which is why it becomes a habit. The reward is not the drink, the snack, the sweet, the unnecessary purchase, the screen time, etc. We're depleting not treating ourselves with those things once they become habit. The reward is the actual positive thing you seek and/or get from the habit, like social interaction, a mental break, a sense of control, relaxing after a long day, etc. Duhigg says we need to figure out what the reward actually is, and we do that by varying our routine.
My PLAN: When the kids come home at 3:30pm during the week, I will head downstairs and make myself a cup of tea because I get to take a break and visit with them about their day.
By making a specific plan to replace the unhealthy part of the routine with something healthy, I break a bad habit and create a new positive habit in turn. Duhigg suggests we post the plan somewhere we'll see it every day (ahem, journal) and stick to it for about a week to give it time to replace the old routine.
The same approach can be used to START A GOOD HABIT. I fill in my habit loop with the habit I wish to start, a cue that will trigger a specific routine I visualize, and the meaningful reward it will provide for me.
My plan: When it's 5:30am, I will wake up, use the restroom, put on my running gear, go down to the basement, pull up Family Guy on the old tablet that's mounted to our treadmill, and watch/laugh while I run for 30 minutes, getting the regular exercise my body needs.
This 8" by 11" (28 x 20cm) zipper journal pouch is big enough to hold both your bullet journaling supplies and your journal. The pouch is made of a black durable canvas cotton fabric, strengthened by a second natural cotton canvas lining, closes with a zipper, and features a 6 inch (15cm) wristlet strap.
Keep all of your stencils, pens, and your journal all in one place, ready to go wherever you're headed. Here's a bonus: an iPad fits in as well. Store, protect, and tote your stuff in style.
The Hobonichi Stencil
We've redesigned our Hobonichi stencil to be a bit more stable, feature, one additional box, and fit the 3.7mm grid of most Hobonichi products - including the new Day-Free journals.
TRACKING YOUR PERIOD
Begin your tracker by writing the number 1 inside the first square at the top of the circle (12 o'clock). The day you begin bleeding, write the day of the month just off to the side of that first square. Indicate the amount of flow (heavy, medium, light) that day by shading in a portion of the square. Each day, move clockwise along the circle, one square at a time, filling in the next number, adding the date next to the square, and shading the amount of flow.
FIGURING OUT THE LENGTH OF YOUR CYCLE
After your period ends, continue to move clockwise along the circle, one square at a time, filling in the next number and the date in order to eventually figure out the “length” of your cycle, The average menstrual cycle is about 28 days, but it can be less or more.
As long as there are no major changes to your cycle length in the coming months, the squares that fall in between these two squares will represent your most fertile period. Continue tracking each cycle. If the length of your cycle changes, count down the shortest and longest again to adjust your fertile period for the upcoming cycle. You might be surprised with what you find! Sometimes your period and your fertile period may even overlap, so YES, it is possible to get pregnant while on your period!