Writing coach and Executive Soul Coach

All Posts by Dale Darley

How To Start Journaling When You Don’t Know How

I confess that when it came to journaling last night I felt a tad stuck. Things were not flowing and the reason was I was not ok.

It’s ok to not be ok, but you wouldn’t want to be stuck in that state for long would you?

We had been confined to the house, we were told for ten days. I had visions of me screaming at the walls to get out and eating cardboard. After the village was disinfected the rules were changed to normal lockdown ones as long as we used a mask and gloves when we went out.

And so I grounded and centred, place a massive crystal between my breasts (at least it stays there) and breathed. As soon as I put pen to paper and scribbled anything, the words came.

And the words flowed, balance in the Daleyverse was restored. This morning I was full of beans, did my energy routine on the terrace with my bemused dogs while fighting to keep their noses out of my private place. I’m not sure they have fully grasped the concept of Terrace Time.

I hope that this inspires to go and grab a beautiful journal – no scrappy exercise books in my club please – and write.

Start with your environment

How and where do you like to write? In a crowded café, with hot chocolate and biscuits to dunk, or in a peaceful place with no noise or interruptions?

What about making your space comfortable? What do you need to make yourself a writing den? What about your desk and chair? What about the energy of the space?

If you have read any of my blogs you will know that I am the quiet writing type. And when it comes to journaling it is usually in bed.

Decide where you want to write. Is this in bed, on the sofa or somewhere else? Do you like smells, sounds, silence or something else? TV or radio on in the background? What about people? I find it a pain to be interrupted when I am writing, do you?

Being grounded and centered

When we are grounded, centered, in alignment, working from our heart and listening to the whispers of our soul, the Universe flows to us and through us. That’s when your writing will flow and you can create what you need.

Imagine that you have roots growing from your feet into Mother Earth, breathe that energy in, up into your heart and out through your head. Send it down into Mother Earth, breath the energy up again. Do this a few times.

Just write

Ha! I can hear you say, that’s easy for you. Really? I do have days when I look at my journal and can’t be arsed. These are the days that I need it most. I ground and then start writing rubbish and as that flows and I am engaged what I need to write comes flowing out.

So, yes, just write. Trust me I’m a coach and cake lover.

Other things to try

Mind Mapping

When I am stuck for putting structure around something, I simply create a mind map. A mind map is a collection of thoughts around a central idea. It is quick and simple and serves to ignite my imagination. I also use it for creating plans and developing ideas.

5-word mind-map

This is very simple and is similar to the mind mapping idea, except the word is a word for today.

Write a word in the middle of the page and then allow five other words to come and on each branch five and five more until you run out.

Try this: Put SMILE into a mind map and see what words come up for you.

Then you can write about what comes up for you.

Questions – journaling prompts

Of course, things are so much easier if someone asks us questions. If you struggle with the prompts in each of the sections, scribble them out and try one of these:

  1. How did the day begin?
  2. What happened as the day progressed?
  3. What is today’s story?
  4. What is the best thing that happened?
  5. What am I grateful for today?
  6. How did the day end?

Use prompts from journaling books

  1. When you think of where you are, what or who do you need to forgive or let go of this month so that you make space for new opportunities?
  2. What physical clutter has been complicating your life and diverting you from meaningful life experiences? How can you sort this out? What can you let go of?

Grab a journal on Amazon

Join The Journaling Club – where you will get a monthly journaling book (PDF) and exercises to keep you motivated.

Days Of Gratitude – Nature

Nature is often something that we can take for granted. It’s just there. The trees and flowers simply exist.

But that’s not true. Nature is an incredible ally, here supporting our lives and breathing out love in every moment.

When I am out walking, I’m often caught in surprise by a smell or a tiny flower pushing it’s way up through the rocks.

I remember one day stopping because of the overpowering smell of lavender, when I looked I was in a circle of it. It was quite magical. The smells always get me, perhaps it will be rosemary that seems to grow everywhere, fennel or thyme. Or there is that dank smell of wet earth after the rain. Sometimes I swear I can smell ginger biscuits cooking, but that is impossible.

I adore being in nature. Most days I walk my dogs at least three times and often four. It’s not only for them, but I also get such peace from being outside. Being in nature helps me to clear my mind and it allows whatever ideas and inspiration need to come to me.

I’ll stop to talk with the trees, placing my hand on their strong bodies so that I hear their great wisdom. Or to simply just rest my back against the bark to feel the energy connect and flow through me.

And what about the trees?

Have you ever looked at a tree? I am sure you have. They are fascinating.

Just this morning I noticed that the figs and nispero are starting to bud and the poppies are dying away. Just a few weeks ago there was a sea of poppies as far as the eye could see.

The creation of a thousand forests is in one acorn.  Ralph Waldo Emerson

Trees stand tall because of their healthy root system and grow towards the sky, where it has space to breathe. The roots on a tree bring nutrients and water to feed and nourish it. Which, in turn, helps it to grow. By creating strong roots, the tree has a robust foundation to help it withstand the storms of life.

Under the roots of all trees is Mother Nature which extends downwards to the centre of the Earth and for us the centre of our Universe. This is the place of beginnings. It is where you begin your journey to discovering you, creating strong roots and foundations to carry you through life.

When your roots are strong, you can anchor yourself, and with the right nourishment reach towards the heavens to be anything you want.

And what about you, where in nature do you find joy?

Most people instinctively head outside when their minds and souls need quieting. Being with the dogs, if you have any is the perfect way to find joy in the moment.

For you it could be:

  • A response to the stress of the day
  • An impulse to get away from a difficult encounter
  • That you just need some time to reflect

Perhaps our urge to merge with nature when feeling out of sorts has something to do with our internal “fight or flight” programming. “Flight” sends us looking for an escape route.

In nature, we are free. The return to freedom as we become one with the natural world makes a soothing balm for our vexed souls. It works for me every time.

Think about what utter delight nature brings to the senses.

There is a sense of homecoming, of finding our rightful place in the world again, when we connect with nature and engage all of our senses. In nature, we are healed. In nature, we can find joy. In nature, we are at one with ourselves.

No matter what spot on the map you call home, or even if there’s a nip in the air, you can always escape to the great outdoors when you’re in need of peaceful moments.

Even in the most bustling town or city, there will be a beautiful park to take a walk and hopefully a wonderful café to rest your bones in and grab a delicious cuppa as you witness the world.

For me, a bit of heaven lives in nature, and this calls to our souls to aid the replenishing process.

Today think of the gratitude you feel for what Mother Nature provides. And get out there (if you can) and enjoy it.

How to bring nature in

There will be times when you can’t get out, but you can bring nature in. I’m not a fan of uproot plants because in a short space of time they will soon be dead. Rather look at other ways.

  • Open the windows and let the fresh air in
  • Sit in the garden, on the terrace or with the window open and listen to the birds
  • Collect some stones, which you can paint
  • Take photos and frame them
  • Hang natural art (take a look at Deb Burrows art)
  • Create an indoor herb garden
  • Add in some house plants (remember to water them)
  • Use natural materials for home decorations, floors, walls, etc.
  • Display crystals – I have them everywhere
  • Make frames or wall hangings with drift wood
  • Craft a mobile made from things that you have found

Whether you can get out or have to stay in, nature can be with you all of the time. So make time for her abundance.

Grab your journal take just 9 minutes to write 9 things that you are grateful for which bring you peace in Mother Nature

Journal Gratitude and Nature Prompts

When you get your journal out bring these to mind and write about what you feel grateful for:

  1. At least one visual impression that leaves its mark on your memory (for me it’s when the poppies are alive and there are carpets of red everywhere)
  2. A favourite sound that soothes your spirit (I adore the birds)
  3. An aroma that evokes a special feeling for you (usually lavender or fennel and then holding some to my nose to bring calm)

Grab a journal on Amazon

Gluten Free Banana Bread

This gluten free banana bread is super easy to make and can be amended to suit your diet. So if you are vegan, swap the eggs for soaked linseeds, chia or psyllium husks.

Today when I made this banana bread, I used up lots of left over flours. So I used a mix of rice, quinoa and soya flour.

Ingredients list

  • 300g/2 cups rice flour (or combination of flours – try your own mix) or use almond or coconut flour
  • 1 tbsp raw honey/maple syrup / sweet freedom (can replace with Stevia or Xylitol for Candida free) or you can soak a handful of dates and blend them
  • 1 packet baking powder
  • 125g olive oil / coconut oil / butter
  • 2 – 3 eggs*
  • 2 – 3 large ripe bananas – mashed (use Sweet potato for candida free)


1 egg = 1 tablespoon of flax seeds or chia + 3 tablespoons water
1 egg = 3 tablespoons nut butter
1 egg = 1 teaspoon psyllium seed husk + 1/4 cup water (let it stand for 5 minutes; use = binding and moisture)

Other optional ingredients

I will often add . Another yummy ingredient is papaya or try adding raw chocolate and raw grated beetroot.

Directions for your gluten free banana bread

  1. Pre-heat oven to 180 (my gas oven mark 3)
  2. Place flours and baking powder in a bowl and mix well
  3. Rub in butter or oil, until it is like fine breadcrumbs
  4. Add honey/maple/sweet freedom syrup
  5. Mix in beaten eggs (or substitute – see above)
  6. Add in banana little by little until you get dropping consistency
  7. Put into a greased bread tin
  8. Cook for approx. 40 minutes or until your knife comes out clean

Using a food processor

  1. Add all of the wet ingredients to the food processor and blend for a few minutes
  2. Add all of the dry ingredients and blend until well mixed

What to do if it seems stiff

Sometimes when you come to make your banana bread it doesn’t have a dropping consistency. All you need to do is to add something like plant-based milk, milk or water. The key here is to gently add in something until it looks right.

Other options to make your gluten-free banana bread yummy

  • Cinnamon
  • Raw chocolate
  • Raw chocolate and beetroot
  • Lemon and poppy seeds
  • Chopped up dates (do not use if you want to be candida free)
  • Goji berries (do not use if you don’t eat nightshades)
  • Nuts (obviously do not use if you have a nut allergy)
  • Ginger, cinnamon and nutmeg

Basically, add in other stuff that you fancy.

Follow Your Arrow. Find Your Happy To Be Me

Being happy to be you has to start with self-acceptance. The bad pixie in your head whispers often whispers I’m not pretty enough, thin enough, tall enough – I’m simply not enough! Our beautiful bodies and minds that work so hard to keep us alive, get a pretty rough ride.

In the spiral downwards you may forget to follow your arrow. In the pursuit of happiness a fundamental fact of life is that we must connect to our hearts and forge a magical arrow that shows the way to the music of our soul.

I know when I haven’t followed my path or done what others have said I should do, I, inevitably sink into the mire.

The more that I have owned who I am and connected with the beauty of my soul the happier I have become.

More than that the I have simply accepted that this is me, the more I am happy to be me.

As I write this my mind is cast back to the last time I ran a writers retreat.

One evening we shared our YouTube favourites whilst supping a few wines. It was one of those indescribable evenings that got sillier and sillier. One of the attendees shared this song, to which I am now addicted. She had us all singing along and it has become one of those motivational songs I listen to before I need to knuckle down to some work.

I invite you to consider the words acceptance and following your arrow. Listen to this song and then get out your journal. Breathe and choose the words that resonate with your soul. How can you choose today to follow your arrow?

Writing uncovers all kinds of things that you may not anticipate. I’ve found myself discovering things that I want to do, but often haven’t dared to follow up on.

Over time as I have change, I have learned to get more connected with what I want. I ask does this speak to my heart? And am I following my arrow or following the crowd?

As Kasey says ‘Follow your arrow, wherever it points’

What I have discovered from writing is that it opens up my heart to what I want to create, have, be and do. It shows me how to bring meaning to my life and what brings me the most inner peace. When I feel blue, writing from the heart brings helps me to find my happy.

What I know is this, you can’t make anyone happy except yourself.

The bottom line is that you need to… follow your arrow wherever it goes.

Find what you love and do it. Simple.

Where does your arrow point?

Days Of Gratitude – Simplicity

Simplicity is the key to a peaceful life. Be grateful for the simple things in life

I wonder what simplicity means to you? To me, it’s about getting rid of stuff, saying no to things, not buying stuff that I don’t need and enjoying the simple things in life. Having a simple life is not dull, but sometimes it may seem that way. That is until you start enjoying a simplified version of how you are currently living.

Ask yourself – what would happen if I did lead a life of simplicity?

Right at the moment, everyone worldwide is being forced to live a simple life. In my country we are on lockdown. For me, not much is different. I live in a remote hamlet, I work from home and apart from walking my dogs, I don’t go far.

I believe that when you simplify, you’re left with a life filled with meaning, and a life that is lived on your terms. You have the time to pursue your interests and to create the life you truly desire. How does that feel? What if when you lived a simple life, you were able to find true happiness?

To create a simple life, it pays to consider your needs. You can start this by thinking about what is important to you. Ask what do you really need?

I know when I thought about how I was living, I, for example, found that I didn’t need so many shoes, handbags and clothes. I also discovered by planning my meals properly; I no longer bought food that used to end up in the bin.

Again right now, this is highlighted even more as I do not want to visit the supermarket, more than I have to. Last night I found a jar of something in the cupboard. Thinking how convenient it would be to make a massive veggie curry and freeze it, I set about creating some I thought would be yummy.

I was gutted. I reacted badly to the ingredients in sauce and itched all night. I ended up throwing my precious food away.

I am becoming EVEN more conscious of my choices. That has to be good for me and the planet.

To live a simpler life, examine what’s important to you, and acknowledge your choices and their impact on your life’s needs. There is peace to be found in the simplest of pleasures. Think about all of the activities you participate in each day.

My simple pleasures include walking the dogs and I am so grateful that I am still allowed to do this. Being remote I rarely meet a soul and I have worked out how to avoid everyone.

Today think of the gratitude you feel you let things go and enjoy the simple things in life

Grab your journal take just 9 minutes to write 9 things that you are grateful for which living a simple life brings you

Journal Gratitude and Simplicity Prompts

When you get your journal out bring these to mind and write about what you feel grateful for:

  1. What does simplicity mean to you?
  2. What could you do today that helps you to live a simple life?
  3. What are the simple things in your life that you are grateful for?

How Did I Get Here And Manifest This Life?

I have often wondered how did I get here, how did I manifest this life?

The day I got expelled changed my life forever. My dad called me mental. Determined to be brave, I acted unconcerned and tried to relish my newfound freedom.

During the day I visited the beach, the pub for games of darts and pool, and trips to Cardiff. At night, I sat in my room and plotted my escape, freedom at last to be me.

Sitting alone in the pub, I was fresh meat for a new friend, an older, troubled woman, who took me under her wing. I soon discovered that this would be another fatal error in my plan to rule the world.

Thinking I was rather clever, I went away one weekend with an odd group of people. Much to my horror, I found myself with the Moonies. In case, you didn’t know the Moonies were a cult.

The next two days were hell on earth, trapped once more in the classroom, with no unescorted time to myself. I was followed everywhere by Richard new best friend. There were lectures from early in the morning to late at night, interspersed with food and lots of catchy little ditties. This was worse than school! The drone of the lecturers’ voice kept sending me into a lull, he was so boring I fell asleep a few times.

Coming around from a doze, I was shocked to hear that Reverend Sun Myung Moon was indeed the second coming of Christ. That’s what we were here for, the extra-terrestrials wanted to turn us into moon children! My heightened senses screamed escape, escape. These people were nuts, they weren’t the spiritual beings I had anticipated. I wanted to go home to face my punishment. My dad was right; I was mental.

With the weekend over, I went home once again to tell my tales of derring do. Home sweet home, angry parents, no money, no job, and no qualifications. Being made an example of seemed so much better than an arranged marriage and a life of walking the streets looking for others to brainwash. I was free.

As Oliver Hardy said in the 1930’s film – Well, here’s another fine mess you’ve gotten me into. And it wasn’t the only one.

Life can be complicated and confusing, can’t it? Without a ‘how to be human’ handbook, we can only go down the path we think is right.

If you don’t know where you are going

There’s a wonderful saying that says if you don’t know where you are going any path will do.

When it comes to manifesting your desires, I believe that it’s equally important to consider how you got here. We often forget the twists and turns of the journey and all of the amazing or otherwise experiences we have had.

Although you don’t want to be held in the past, knowing what brought you here, can you help you to understand why you want to manifest what you do and what can potentially stand in your way.

What exactly brought you to this moment? An evolution or a revolution?

When you look back over the last 12 months, 3 years, 10 years or even back to childhood, what are those moments that caused a sharp and abrupt change and what are the moments that were slow, calm and filled with love? Did you get bolts from the blue followed by a period of resolution, understanding and then joy?

We rarely have time to ponder how we got here because we are busy working out how to sort out the latest crisis or thing that needs dealing with. When you understand more or how you got here and how you manifested your life, you can begin to perceive it differently.

Life is not one long period of ecstatic peace, love and harmony, it is made up of lessons for us to learn. Each lesson teaching you something amazing about yourself, and if you don’t learn the lesson the first time, it somehow creeps up and bites you on the bum.

Sometimes those dratted lessons keep spinning around until something jolts you awake. Then you often find that after a period of let’s call it grieving, you find a gorgeous peace once again descends, and you have a slow and enchanted growth period.

Life goes in revolutions and evolutions. Neither exists without the other, and both exist because of each other. Every step of your human journey has both revolution and evolution at its core. During this journey, life happened, chaos probably ensued, and often, like me, you had no idea who you were and what the hell was going on. You may have married (several times), had kids, took unsuitable jobs, dabbled at being an entrepreneur and all kinds of human existence and personal development stuff.

Either way, stuff happened, and without the fast rapid jolt that revolution provides, you could not have evolved into the beautiful person that you are today.

I wonder if what you want to manifest today is based on something that happened yesterday? Perhaps something you think needs fixing? Or something you are yearning for?

Grab your journal and take a moment to reflect on what brought you here and the part you played in manifesting the life you have had.

For me this is about acceptance. Accepting that I chose my life and I made the decisions that brought me to this place.

You can’t connect the dots going forward, or can you?

Steve Jobs says that you can only connect the dots backwards. Indeed, you might think that cannot connect them forward. You can learn from the past, accept it and then envision what you desire, set intentions and make more conscious choices.

I don’t believe in regrets. I’ve thought about this long and hard, and I believe that the choices that I made and the actions that were taken were meant to be. Regret is, therefore, a waste of energy. You may, of course, disagree. They could be big things that you regret or have emotions around. But the thing is you cannot change the past. It’s done. It’s gone.

I know that the shadows of the past haunt us and colour our lives. Childhood trauma cuts us life a blunt knife, slowly dragging our flesh through time.

When I look back, I wonder what would have happened if I had innocently picked up a knife and slit the throat of my sexual aggressor when I was a ten-year-old. I didn’t. Instead, I carried the wounds of lack of self-worth until I was able to and chose to love me.

Looking back over the dots for many people will drag up regrets. They will look back and regret the things that they didn’t do more than the great things that they did. It’s probably because as a species we are hard-wired to be away from, rather than towards. That is, we started our existence by running away from big creatures that wanted to eat us. Strange isn’t it to think that humans are naturally wired to move away from something rather than towards?

Do you have regrets? Perhaps about not looking after your health, taking or leaving a job, not seeing someone before they departed, not noticing that someone was in emotional pain…

For me, regret brings up the should word. It’s not a word I like to use. In fact, when I hear it coming off my tongue, I quickly catch it and chuck it back out into the Universe. There is nothing I should do, only what is right for me, my higher self and heart, at this moment.

What about the regrets though of who we think we could have become? I remember as a young, idealist 20-year old telling my mates over one too many strong ciders, that one day, I would be the CEO of a massive company and we would be changing the world.

It never happened. Or did it?

Though when I look at it sideways, I am part of a massive company, we are the people who are working to make a difference to our bit of the world, and I firmly believe that I am the CEO of my life.

If there is a regret about not reaching who you thought you ‘should’ have become or that so far you haven’t reached your full potential, what could you do at this moment to change that?

Or is right where you are where you need to be? And right where you will be in 2 months with a bit more learning under your belt, also perfect?

When I hear someone on TV saying I regret that I said that or did this, it feels like rhetoric. We like to hear that they are sorry and that they will make amends. Let’s hope that they do make amends. But regrets? It’s too late. It’s done.

There are steps you can take to be a better human or create more for you. But before you do that, I think that you need to accept that you are perfect just as you are. Yes, even with your bad temper and sarky ways.

Let’s not be people who regret. Let’s instead, look back with pride about how far you have evolved and choose to make better, more conscious decisions moving forward.

And leave regret behind in the dots, because if you cannot, as far as I know, alter time.

Join me for 8 weeks of Manifesting Magic – it’s a course, a program, a circle and most of all it’s a safe space to explore who you want to become on the way to getting what you want.

Recognising And Celebrating Who You Are

When did you last stop and say I am celebrating who I am? I don’t mean you celebrated a birthday or anniversary, I mean you took a good look at yourself and high fived yourself for just being you.

We are all in the process of evolving and becoming a better version of who we were just a moment ago, even if it doesn’t feel like it – you are. Yet when we get to the end of the day we rarely say ‘Hey you. You did well.’

Maybe it feels strange celebrating the small stuff?

Is it perhaps that because the way that we evolve is barely noticeable that we simply sweep it under the carpet?

Take a moment to consider how you got to this point in your life. I think of it a process where we go through revolution, revelation and into evolution.

Let’s explore…

What is revolution, revelation and evolution?

Revolution is about systems and structures, evolution is about people and genetics. Systems and structures can evolve and people can revolt, but what are they really and how can we use revolution and evolution to change the way in which we lead, love and laugh?

Humans are adaptable, creative and innovative and we have an amazing ability to change and to create change. That can be abrupt and rapid change when faced with something that may be unacceptable, scary, frustrating but equally creative and innovative. Or it can be slow and considered change.

Without revolution, you cannot evolve and without evolution, there is no space to revolt. One begets the other. One is slow, the other fast. One has well placed and considered passion, the other has often has explosive and fiery passion. They are the yin and yang of life.

In the midst of revolution comes revelation which allows the unfurling of evolutionary change.


Revolution originally comes from the way in which the planets revolve. Not that I am a scientist, but for me, that means something fairly predictable since we know that all of the planets move in typically fixed ways – they revolve around each other.

Though of course despite the planets moving in a pattern, there will always be other cosmic interruptions which do not form the norm and are therefore not predictable. And so you can imagine that as the disruptions from the skies erupted and disturbed man the word revolution changed (evolved) to mean something else.

Often when I think about revolution, what comes to mind are fights, wars, battles, disorder, governments being overthrown, blurred lines, no winners and certainly nothing remotely predictable.

But I also feel that revolutions can be born out a desire to create change quickly. People who subscribe to revolution want to crush old ways and make way for new order but not necessarily with that associated fear, frustration and anger.

Revolution can be about resolution without obliteration. Revolution can be about innovation, creativity and change for the good but with rapid growth pains.

Revelation (AKA your wake up call)

Imagine receiving a divine message, one that asks you to wake up and to uncover what is already known to you? How annoying to discover that everything was already inside of you but you just didn’t realise it.

Does knowledge accumulate or is it something that is also already known to you, but it needs slowing uncovering through life’s lessons? Consider the knowledge you will have gained as your life progresses. It appears cumulative and in small chunks. Or is it and does it matter how it comes as long as you take an active role in doing something with that knowledge?

Nothing is going to change because of the knowledge you have about a situation. What changes is the insight you gain from reflection? It is the knitting together different strands of knowledge and interweaving them with reflections that give you an epiphany and true insight.

It is through the insight you gain from each revelation that helps you to become a different person. And with your suitcase full of revelations you can start a new journey and evolve into the person you are destined to become and have always been.


Evolution is about the gradual change of populations across generations. It is about transformation as people respond to their environment. It is a gradual development of anything. It is expansion into who you are meant to be.

What of your own personal revolution and evolution?

Think for a moment of every revolution in your life. Times of abrupt change, followed by times of quiet consideration. Eruptions, solitude, eruptions, quietude and so your personal world revolves and evolves.

Naturally and sadly your personal revolution could have been violent. Not all of the changes you go through are pleasant. Divorce, redundancy, death are just a few of life’s less fun events, but without them, there would not be an opportunity for change. These short-lived radical outbursts create pivot points for change and a time to breathe. They create opportunities for evolution. They present revelations.

If nothing had happened to me, if I hadn’t travelled this path, I wouldn’t have beautiful gifts to share. You too will receive gifts from your adventures.

And here you are, recognise how you got here

All of your life has been revolution, revelation and evolution and what is often missing is recognising and celebrating who you are. Right now is the time for this to end.

Right now is the time for you to celebrate the small stuff, the everyday stuff, the stuff that goes to make you the person you are.

How can you bring celebrating you into everyday life?

“The more you praise and celebrate your life, the more there is in life to celebrate.” – Oprah Winfrey

I love to spell words out and use them for journaling ideas. Here’s a few for you.

Celebrating you – journaling ideas


Think about what you have created today? It could be the best peanut butter and jam sandwich, but equally, it could be something that you have done that has contributed to your goals or community.


How have you evolved today? What one small step have you taken towards your best self? Today I took the final step in celebration and took some time out to be in the now. I needed to recharge my batteries and it was certainly a gift.


What have you learned today? I have a journal that I write my lessons in life in. I ask what life lesson have I learned today? One of my lessons in life was ‘do not assume’.


In what ways have you evolved today? These are the small things, the ones that you rarely notice.


Bravery can be about trying something new. Perhaps something that you might not have tackled before like risking being wrong. What about setting boundaries with someone for the first time (I did a few days ago)? What have you done today that is a big step in being brave?


One of the best ways to get clarity when journaling is to go back and read what you have written and reflected on it. It is in reflecting that you will find loads of insight and aha’s.


So did you have an adventure today? I think every day is an adventure, even if it seems mundane. There is always something new to embrace. What happened on your adventure today?


Truth is what frees us.

“The ultimate truth of who you are is not I am this or I am that, but I Am.” – Eckhart Tolle

Reflect on this quote and consider how you experience who you are, not as things or labels, but more – how you experience life as you.


When you don’t listen to your intuition you will miss the good stuff. That little voice in your head is guiding you. Listen. When you listen celebrate that you did. I was driving down the mountain when my inner voice said go slower. I moved from 5th to 3rd and crawled into the next outcrop of houses and what did I see? A mummy Podenco with her baby crossing the road. I celebrated their lives and that I listened.


We hear about being in the now all the time and yet we rarely simply sit and be with the now. Busy, busy seems to be the norm.  A reward and celebration at the end of the day is time with you. I like to end my day with meditation. It’s time to switch off and celebrate another day well-lived.


Think of all the goodness in your life. Surely this is worth celebrating. Where did goodness show up today?

And finally a note on self-love

To be able to celebrate you I believe that you must do this from a place of self-love. When you love yourself you can achieve anything. I’ll leave you with this question – do I love myself enough to?

Journaling prompts

Grab your journal, pick one or two and explore.

  • When did you last stop and celebrate who you are?
  • How awake and aware are you, of who you are and your divine wisdom?
  • What is the biggest revelation you have had from your day (week, month, year, life)?
  • In what ways have you evolved today??
  • What did you create today that you want to celebrate?
  • What one small step have you taken towards your best self?
  • What opportunities did you seize today?
  • What have you learned today?
  • What have you done today that is a big step in being brave?
  • What boundaries did you set today?
  • When you listened to your intuition today what did you discover?
  • What have you done to switch off today? How did that work for you?
  • When will you take some time today to be in the now?
  • Where did goodness show up today?

If you love journaling and getting to the heart of who you are, you will love my journaling books

Get a journal for the journey and have fun. I have a selection of gratitude journals on Amazon

How to cultivate a magical life

Miracles happen when we create space within ourselves and in the world. A magical life is realised when we stop, realise and appreciate all that we have and that life is good. I’ve been there and experienced some horrible things in life, and yes a few times I wanted to give up. When I did my superpower resilience kicked in, and I found a bit of magical fairy dust to help me get out of the grunge I was stuck in.

I wish I could show you, when you are lonely or in darkness, the astonishing light of your own being. Hafiz

There have been so many times when I couldn’t connect to the wonder of being a child. Yet more times, when I was caught up in simply living, fighting fires or just bewildered with how overwhelming things were. I forgot that the magic of life or how to have a magical life full of miracles was on offer.

There is no special formula for that happy to me be feeling, but there are a few steps to help you to get back to knowing that life is magical. I teach these in my forthcoming book – Manifesting Magic and in my courses and on my program. I do not have a formula, more I have a process and things that I have done and do that bring me balance, harmony and inner peace.

Having a magical life also comes when you make a conscious choice that this is what you want,

I learned from my challenges to live life on my terms and to appreciate all that I have and all that I am. For me, this is having a magical life.

Magic in five easy steps

M – Manifesting magic: Live your life according to your values and knowing that you can have everything you want and need. If it is possible in the world, it is possible for you

  • Believe in magic
  • Believe anything is possible
  • Know that you can
  • Ask for what you want
  • Change your energy to vibrate with your values and that of the Universe

A -Aligned action: Because without action nothing will happen

  • Create a bucket list for your soul
  • Get clear on what you want
  • Choose ONE thing for right now
  • Take daily aligned action
  • Give yourself permission to change your mind, reframe and realign

G – Gratitude: The Universe responds to people who appreciate their life and all that is in it

  • Practice daily gratitude
  • Appreciate yourself
  • Appreciate others
  • Regularly say thank you for all that you have
  • Look for the gifts in the lessons

I – Intuition: Be guided by your inner light and know that you are surrounded and supported by your spirit team

  • Get to know your guides
  • Tune in, be present and trust
  • Know that you are supported
  • Be open to receiving
  • Look for signs that you are on the right path

C – Compassion. Acts of generosity and kindness create a chain of kindness

  • Be kind to you in all that you do
  • Be kind to others and Mother Nature
  • Practice self-love
  • Be gentle as you turn your cannots into cans
  • Live a life of purpose and meaning

What does a magical life mean to you?

Stop for a moment before you answer. Ask yourself this how you can create a space where normal becomes wonder-filled and wonder-fueled? This may have you stumped. It did me when I first asked the question. I then asked when have I felt these moments before? That’s easier, and these memories are more accessible. Every morning I am greeted by the furry ones who want to rush outside and just experience all that there is. My dogs taught me so much about appreciating all that there is.

Magic is here to stimulate wonder and appreciation. You can practice gratitude every day to start the process.

Get a journal for the journey and have fun. I have a selection of gratitude journals on Amazon

Days Of Gratitude – Affirmations

The mind is a powerful thing, and what you tell it becomes our truth. Imagine that we can tell ourselves stuff and it becomes true. The main problem is as you already know is that we often tell ourselves rubbish things. Things like I have fat knees, my arms are ugly, who would love someone like me, people are judging me, I am unlovable and many, many more.

An affirmation is a strong, positive statement that something is already so. – Shakti Gawain

An affirmation is a strong, positive statement that something is already so._ Shakti Gawain

I know how harmful these things are because I hated my body for years. I thought I was fat and ugly and my arms they were horrendous. None of it was true, but I believed and so it was.

After many years of living like this, I was woken up rather rudely. Stuff had happened, and I realised that I needed to learn to love myself before I could change my life. I embarked on a massive self-love journey which supported me when my spine fractured. One thing was for certain I needed to believe in not only myself but that the body could heal itself given the right ingredients.

Back in 2018 and when the proverbial shit hit the fan, I started using daily affirmations in a range of ways. One year later, I created 101 days of being me which used daily affirmations to help me and now countless others to get better connected to who they are and to enjoy being their beautiful, wonderful selves.

What Are Affirmations?

Affirmations are things that you affirm to be true, in other words, positive statements. These statements describe something positive that you want to achieve. They are usually short sentences and are something that you can easily repeat during the day.

What they do is to tell your unconscious mind that something is true. Your unconscious mind will see these positive statements, and it will be triggered into action. Try this – I have a beautiful smile. With any luck, you immediately smiled and forgot that perhaps you didn’t like your teeth for example. It’s that simple and so infectious.

When you repeat affirmations, your mind finds these motivating and inspiring and trots off to obey you. Like the good computer that it is, it will embed these programs into its every day ‘you’ code, and it becomes true.

Affirmations are wonderful for designing and building new habits and for healing the body. Two of my big affirmations or mantras as they are also called when I was healing my spine was, I have strong, healthy bones, and my bones are healed. I still have these written on my fridge with magnetic letters.

Surprisingly people use affirmations every day without realising it. Usually, these are the not so useful ones. You may have heard others talk about limiting beliefs? That’s what these are. You tell yourself that you are can’t do or be something often enough your mind says oke doke, I’ll add that to the program, and it will be true, and before you know it you can’t do those things, or you procrastinate.

Now that you know that you can choose to do something about it. Ok, I know that years of negative programming can mean that you have a bit more work to do. But here’s the secret sauce, while you may struggle to start off with, guess what, it won’t take long before you are smiling to yourself as you catch those words daring to come out. Soon you will find yourself looking in the mirror and saying yes, I know I did it again, here’s what I meant to say.

When I worked in an office and found myself in a situation that meant I was repeating negative stuff, I’d head off the bathroom and look myself in the eye and say something positive. I’d also pull faces, as long as no one else was around. The face pulling was to make me laugh and then I could say an affirmation, anchor it in and go back to face the day.

When you notice your affirmations coming alive, the next positive step is to say thank you for your blessings.

Today I am affirmations

  • Today I am healthy and happy
  • Today my body is strong and powerful
  • Today I am calm and balanced
  • Today I am love
  • Today I have the perfect [insert] for me
  • Today I attract happiness and peace
  • Today I am inspirational

Journal Gratitude and Vision Prompts

When you get your journal out write 5 powerful affirmations, then ask the following questions and finally, say thank you for what you have…

  • What do you want?
  • Where do you want to go?
  • What do you want to create for your life?

Big questions, aren’t they? If you focus on them and ask them each month, the answers will become clearer, and you will gain more clarity of your desires for this life.

Get a journal for the journey and have fun. 

I have a selection of gratitude journals on Amazon

Are You Ready To Spin The Wheel Of Fortune?

Life can sometimes feel like you are spinning a wheel of fortune. Throw in a dice and hope for the best. Where it lands, no one knows.

When I first started my coaching training, I was presented with a wheel of life and instructed to fill it in. It seemed rather flaky and there were no clear instructions about what to do next. Yes, I had to focus on the areas which had low numbers, set some SMART goals and take action. It all felt so impersonal and didn’t address my heart and soul, and so I chucked it in the bin and choose instead to use my own random navigation system that took me all over the place, around a few cosmic roundabouts and into some pretty fine scrapes.

When I came back to it many years later, I saw it instead as the wheel of fortune. Not fortune in the sense of winning a lottery, which is a bit random, but more creating winning circumstances in what often felt like the lottery of life. Which it isn’t really, it just feels like it.

Change yourself and change your fortune

When you think of the wheel of fortune, you may bring to mind a gambling game, the way that fate deals you a hand, perhaps a Tarot card or maybe destiny out of control.

Imagine looking at your wheel of fortune, giving it a spin and going with what comes up, just out of pure luck. Now imagine looking at your wheel of fortune and you deciding on your destiny and the path you want to take towards your good fortune.

Working with the wheel of fortune

Working with the wheel of fortune is quite straightforward. There is a wheel divided up into life areas:

  • You
  • Career and business
  • Financial
  • Health and wellbeing
  • Fun and creative
  • Spiritual
  • Family and community
  • Relationships
  • Personal growth

Before you fill it in ask – what do I want?

Look at the wheel and score yourself from 1-10 within each of these areas, remembering this is a snapshot of where you are in your life at this point in time

The Wheel Of Fortune
The Manifesting Magic Wheel Of Fortune
  • 1 is an area where you are unfulfilled
  • 10 is an area where you feel fulfilled

When you have done this, it’s time to reflect

  • Next, you are asking, what do you see?
  • Is the wheel balanced? Balance is the priority, but can often be a tough nut to crack
  • Can you spot a priority area?
  • Do you need to work on a particular area first? Different areas of your life will require different strategies and attention at different times. Here you will decide what your priorities are and how much attention you want to devote to each

For example, you may have said that what you want is more money in your life, but when you have done this exercise, you can see that your health has scored quite low. On reflection that creates a realisation that unless you have the energy to chase/make money, it will never happen. You understand that the way of your fortune is to look at your health first.

Before we leave this I want to ask you again, what do you really want? Then ask yourself if you are not getting these things because you are blocking them. And finally how are you or how can you open up your heart to making this possible?

Wheel of fortune example

Let’s move away from health for a moment and let’s imagine that you want to write a book. Ask yourself these questions:

  • What is it about?
  • Why do you want to?
  • What magic will it bring into your life?
  • What is the impact on your business (brand/life)?

You know I am going to ask a deeper set of questions, so… What do you really want?

  • To feel valued?
  • To have more self-worth?
  • To make an impact?
  • To build your brand and to be more visible?
  • To make money and feel secure/successful/joyful?

The point of the wheel of fortune is to ask you to ignite the process of getting what you want started and for you to take a snapshot of where you are. This means that when you get further along in getting what you want, you will have woken up some important ideas and potentially some issues that need addressing.

A balanced life or wheel of fortune does not mean getting ten in each life area. You might balance one area with another. Some areas need more attention and focus than others at a particular time. Inevitably you will need to make choices and compromises, as your time and energy are not in unlimited supply.

When fortune calls, offer her cake

When you look at the gaps or areas that strike you as needing attention is there something that you can do right now to clear the decks to make way for what may come up as the thing that you most want to manifest. Remember we are just tickling your mental buds at the moment, and there is more to come.

Action it: Explore in your journal about what you want and where you find yourself. The ask – what next?

Join me for 8 weeks of Manifesting Magic – it’s a course, a program, a circle and most of all it’s a safe space to explore who you want to become on the way to getting what you want. And you will be inspired to be your best self.