Mindfulness And Sustainability

I’ve been thinking about sustainability and being more eco-friendly, at home and at work. And I was interested to know how making a conscious choice to be more environmentally aware might impact on mental health. So I asked Maya Vertigans, founder of Sustainer Container, what she thought.

What made you personally decide to start practicing sustainability? 

“For a long time, my young sister has been a massive eco warrior and she even founded an eco committee at our high school but I didn’t develop a passion for sustainability until I left home and started university. Being at university opened my eyes to the world, I left my small village life and moved to the big city. I began learning a lot more about the environment through watching programs such as Blue Planet and The Problem with Plastic. During my time at university, I also worked at a large hospitality venue where I experienced the greenwashing of huge companies who use paper straws to appease customers yet are so wasteful behind the scenes. 

If we don’t make a change now, in the 2030s we could see:

“The Amazon rainforest cut down until it can no longer produce enough moisture, degrades into a dry savannah bringing catastrophic species loss and altering the global water cycle. At the same time, the arctic becomes ice free in the summer. Without the white ice cap, less of the sun’s energy is reflected out to space and the speed of global warming increases.”

— David Attenborough

A combination of these factors led to me beginning to consider the impact that my lifestyle was having on the environment and how I could be more sustainable. As a student, I found sustainable alternatives were often more expensive than the unsustainable products and thus making the eco friendly swaps I desired was often difficult and unaffordable. This difficulty prompted me to found my business, Sustainer Container, selling affordable boxes of eco friendly alternatives to everyday products, including these Everything Eco Boxes. My growing passion for the environment meant I decided I wanted to start a business with a purpose, with the hope that this would bring me a sense of fulfilment that having a business simply for profit may not bring.” 

Do you feel that sustainability has benefited your own mental health?

“At times, the scale of climate change can feel completely overwhelming. For example, I recently watched David Attenborough’s A Life On Our Planet and was in tears at the damage that is being done to our beautiful planet. Whilst the damage being done to the planet is completely heartbreaking, it does not have to continue this way and there is still time to make a change. For me, I feel that my journey towards being more sustainable has benefited my mental health because it has given me a wider sense of purpose. It is important to remember that being sustainable isn’t about achieving perfection and living a completely sustainable lifestyle, it is about doing the best that you can to be as environmentally friendly as possible.

Being more sustainable, I feel I am doing something good for myself and also for the world and this can be incredibly rewarding. For example, opening my fridge and seeing an array of colourful vegetables that were bought plastic free and watching the rubbish I am producing getting less and less, for me is incredibly rewarding. Recently, a friend also told me that they had adopted a more environmentally friendly habit after something I said to them, which gave me a sense of pride that my passion had influenced the behaviours of somebody else for the better.”

Would you agree that by reusing and recycling, our focus on material things bringing happiness has lessened? 

“Absolutely! I think that a focus on sustainability and an awareness of the waste you are producing brings a focus on reusing as much as possible and on more mindful consumption. To be as sustainable as possible, I try to only buy new things that I really need and where possible I will shop second hand or buy a high quality, long-lasting item. But, before buying anything new I will reuse what I already own. A focus on mindful consumption means I no longer feel that I am constantly wanting the next material thing, I have most of the things I need already! I tend to look forward to experiences and activities with friends and family, rather than buying material things.”

Can “going green” help us to be more mindful? 

 “Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.”

“For me, a big part of “going green” involves placing less importance on physical things and instead valuing experiences and the small things in life. Rather than constantly wanting the next thing, “going green” and learning about the environmental impact of constantly consuming and purchasing new items, can also lead you to focus on being present and enjoying the moment, rather than gaining enjoyment through physical things. 

If, by “going green” you can place less emphasis on gaining enjoyment from physical things and instead be present and enjoy the small things in life, although I am definitely not a mindfulness expert, “going green” has helped me to be more mindful. I now find I get much more enjoyment from the small things in my day like going for a walk in nature, and not constantly wanting the next physical thing helps me to be grateful and appreciate the small things in life.

“Going green” can be challenging, because sustainable alternatives are often more expensive than the unsustainable and single use items. In some cases, the easiest way to get around this is to do things from scratch for yourself. For example, instead of buying pre-made hummus (that is packaged in plastic), I now make my hummus myself. Additionally, there can be creative ways “go green” and recycle, including making these hot air balloon decorations using recycled greetings cards. By “going green” and focusing on sustainability, this encouraged me to do more things from scratch myself, which again helped me to focus on being present in the moment and being more mindful.” 

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Maya Vertigans is a 21 year old entrepreneur who started Sustainer Container, an eco friendly products business in April 2020, alongside completing her Sociology degree. Maya collates eco friendly products into boxes which are available for less than it would cost you to buy the products individually, with the aim of making sustainability more affordable and accessible.

For more great ideas about how you can start your own sustainability journey, check out Maya’s Facebook page, Instagram or website.

Yoga, Mindfulness And Your Mental Health

I think lockdown has given everyone an opportunity to pause and better appreciate the importance of taking care of their own health, in particular their mental health, as well as the mental wellbeing of those around them. And, as a teacher, I have definitely witnessed an increased appetite for the more restorative and mindfulness practices of Yoga, both of which offer simple but effective ways to manage anxiety and reduce stress during the uncertainty of Covid-19 and beyond.

So what exactly is restorative Yoga?

Restorative Yoga might also be called Yoga for deep relaxation! It offers your body and mind an opportunity to rest very deeply and enables your nervous system to re-set helping it to rebalance and recalibrate. It differs from other Yoga practices you might be familiar with as it involves holding poses for several minutes to give the body supported rest and the mind an opportunity to settle in stillness.

As the image above shows, in restorative Yoga we use lots of lovely props - bolsters, blocks, straps, blankets and pillows - and create a relaxed mood with subdued lighting, gentle music and aromatherapy oils. The props are there to release your muscles and bones of their usual roles of support and the less stimulating environment means that your nervous system is quieter and so can enjoy rest too. In fact, you can often actually feel the layers of physical and mental tension melt away as you work with the different poses.

If you would like to find out more about restorative Yoga and/or would like to attend the evening Restorative class I teach weekly via Zoom, please contact me at brendayoga@mail.com for more details. You will walk in and float out!

What exactly is mindfulness?

Another aspect of Yoga that can help to support our mental health is mindfulness. So what exactly is mindfulness and how does it work? In essence, mindfulness means to be present, to be in the here and the now, with the mind resting in its natural state of peace and tranquillity. Mindfulness fosters an awareness that, whatever else may be going on in our life, there is a place within us of stillness and calm. Our contemporary life is so busy and we have so many demands upon our time and energy, that we may well have forgotten this.

A lot of my mindfulness teaching references the Mindfulness Based Stress Reduction Program (MBSR) of Jon Kabat-Zin, one of the most studied and successful forms of meditation in the West. It is supported by a strong body of science to the extent that mindfulness is being used to treat a wide range of stress-related symptoms including chronic anxiety, depression, addiction, insomnia and OCD.

How does mindfulness work?

One of the principal ways mindfulness supports good mental health is by calming our nervous system. In particular, it enables us, via the breath, to take conscious control of our autonomic nervous system allowing us to quieten the sympathetic side (which governs the fight or flight response) and activate the parasympathetic side (which governs the activities associated with rest and digest).

As a result of this, we have a very effective personal tool we can use to restore our mind to a more calm and peaceful state and control negative thought patterns. There is evidence that a regular practice can also help to reduce the production of cortisol, the primary stress hormone, helping us to manage anxiety and even panic attacks.

Try this

Find a quiet place where you will be undisturbed. Sit or lie down and begin to notice your breath. Feel the breath flowing into and out of your nostrils. Next become aware of your abdomen and notice how this area feels - when we are anxious or stressed, this part of the body tends to become tight and restricted. If so, invite softness into your abdomen and then allow it to gently expand as you 4 breathe in and release back towards your spine as you breathe out. When your mind wanders, gently bring it back to your breath.

Finally, take your right hand and place it over your navel and then your left hand over the centre of your chest. Notice the more pronounced movement of your abdomen under your right hand and the much more subtle movement of the chest under your left hand. Stay with this for a couple of minutes before gently releasing.

This simple practice is called the Anchoring Breath and it can be a very effective tool in helping us to manage anxiety and panic attacks.

How do I learn more about mindfulness?

To begin with, it is often easier to learn mindfulness in a group. I am a passionate advocate and so, at the beginning of each of my Yoga classes, I spend a little time teaching its simple techniques to help my students develop this skill. If you would like to find out more about these techniques and/or would like to attend one of my daily classes (via Zoom), please contact me at brendayoga@mail.com for more details.

Gratitude

Another important element of mindfulness is gratitude and, again, this is a practice I am keen to encourage my students to develop so, in my Yoga classes, I will often use it as a theme.

A gratitude practice with a focus on the heart centre can be particularly powerful. It simply involves saying a silent thank you for all the people, places and experiences that bring joy to, and enrich, your life as opposed to focusing on those things that deplete your energy and cause you to suffer.

Expressing gratitude can be deeply empowering and healing. If we commit to doing it regularly, it can shift our perspective to the extent that we begin to see our life in a completely different way. In fact, studies have shown that practising gratitude on a regular basis can have a long-term, very positive effect on our mental and emotional well-being and help to allay depression and anxiety.

To get you started, I’ve posted a simple, beautiful gratitude practice on my website, which I’d encourage you to do regularly.

One final important note

Finally, I would add that mental health issues are often complex and varied and manifest in a multitude of symptoms. Yoga and mindfulness can offer a range of powerful tools to help and support you in your journey back to health but if your symptoms are severe, please seek professional medical help to support you through this time.

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Brenda qualified with the British Wheel of Yoga in 2004 and since then has been teaching Yoga to people of all ages and abilities. She believes passionately that the Yoga mat is a place where we can gently switch off from the outside world and recharge both physically and mentally. In addition to her daily mixed-ability Zoom classes, she also teaches children’s Yoga and mindfulness classes, runs retreats on the stunning Amalfi coast and hosts regular Yoga and wellness workshops at historic Lytham Hall. She also runs the BWY Foundation Course (both in-person and distance learning) for those who want to deepen their knowledge and/or are thinking about teaching themselves. For more details of these or any of her other Yoga courses, please contact Brenda at brendayoga@mail.com or visit her website.

Mindfulness And Children

Mindfulness for children is a big area of interest at the moment and I love helping people cultivate their own mindfulness practices, whether it be through a nursery programme, school classes, or in individual, personal work. It can be a tricky concept to understand and implement for adults, let alone children, so how can it be done?

Nicola, at Iris Dares, has some inspirational ideas.

“Mindfulness is something I was introduced to as an addiction therapist pre-kids and pre-career change. I have to admit – I was initially sceptical. As a person with a VERY busy mind, who never relaxes and always has to be busy, taking time out to just ‘be’, to reflect and think ‘in the moment’ – was quite alien to me. I couldn’t do that surely! I’m an action person, so taking time out, time I could be ‘doing’ something – madness! But it’s actually the best practice I have come to do weekly for myself, but I enjoy daily with my kids. If I’m a convert – you will be too!

So what IS mindfulness? Mindfulness means having quiet time, time with our thoughts moment-by-moment, being aware of our bodies, our environment, it’s about being in the present, relaxing, and letting go of other thoughts.

Now, how the hell are you meant to teach this to kids? To little crazy, living on the edge, constantly moving little creatures!? Well firstly, kids already are one step ahead as they already live in the moment. There is little future thinking or planning, and little harking over the past, so they are prime and ready for some chill out time and mindfulness.

It’s also super fun and easier than you think to teach kids mindfulness. You can be creative, and as long as you are engaging – kids will love it, and it encourages closeness and openness – which they will also adore.

• Find a quiet spot, a comfy pillow or beanbag. And turn off all your screens!

• Start by asking the children to notice their breath. How it feels… how they feel physically, is it fast or slow, hot or cold? How do they feel? Happy? Sad? Angry? 

• Have the children place their hands on their chests and feel their chest rise up and down,  and put their hands over their mouths and feel the breath leave their body. Ask them how they feel.

• Ask them to try breathing slllooowwwwly, and then quickly. What are the differences in how it makes them feel?

• As you can see, it’s all about getting children in touch with how they feel both physically and mentally.

Kids also love visual cues, so something like Worry Wands gives kids something tactile to touch, focus on, and can help reduce a child’s anxiety. It can be a good gateway to open conversations, alleviate stress and find a focus to let go of things that have been worrying. They have affirmation ribbons that can be added or taken way, depending on what you are focusing on and talking about. They can also be used as a mindfulness breathing wand, too. Kids can blow on the ribbons, see how they move, how they have control over their own environment.

It’s a great way to bond with your child, to take time out of our busy lifestyles, busy days, away from screens and noise and just be you and your child, learning about each other. I love it now, and it’s also a brilliant way to wind down kids before bed!

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Nicola is a busy single mum of 2 girls, 2 guinea pigs and 4 fish. She lives in Newcastle, is a staunch advocate of girls and women’s rights and wants to get the message out that GIRLS CAN, and should be able to wear and be who they want to be. She owns www.irisdaresdesigns.co.uk selling feminine and fabulous girls dresses, capes, bags and wands to parents who want their girls to be confident, happy and fabulous.

A Calmer Christmas

Whilst Christmas is often seen as the time to be happy, merry, jolly and bright, in truth, it can be a stressful and busy affair. For many people, the run-up to Christmas can feel overwhelming, trying to juggle everything (getting the "right" presents, the "right" food, making sure you've remembered Christmas jumper day, Christmas fairs, dinners, nativities, works do, booked your hair appointment, nails, visit to the grotto.....) And all too easily, we become overwhelmed and exhausted and can end up feeling resentful.

Here are my top ten tips for keeping calm this Christmas

1. Write a list (check it twice!)

   I’m a big believer in using lists to organise your thoughts, help you keep track, prioritise and delegate. Try writing your to-do list and then review it: how many of the items on it are really necessary? What could you task someone else to do? Writing things down also helps to free up some space in your mind to help you focus on the task in hand.

2. Ask for help

   Seriously, you don’t need to do it all yourself. There’s no point running yourself ragged and then being too exhausted to enjoy the time with your family and friends. Think about what is causing you stress and then ask for help. You may find that people are grateful of being able to help, or it may be mutually beneficial (for example, my friend was getting stressed because she had no time to shop without her daughter present, so I offered to have her daughter for a few hours and job done - she gets to shop in peace and my daughter gets a friend to play which leaves me free to get some jobs done at home).

3. Say no

   If you can’t do something, say so. Don’t say “maybe” if you mean “no”! Be assertive and explain that, whilst you would like to help, you just can’t commit to it. It’s not fair to you or the other person to take on more than you can manage. If the person asking really values and respects you, they’ll appreciate your honesty. You don’t have to accept every invitation or volunteer for every task. And remember that traditions can be changed! If there is something you are not enjoying,have a think about who you are doing it for. If there is a tradition that no longer suits you and your family, create a new one.

4. Budget

   It really isn’t worth getting yourself into debt for one day. Make a realistic budget and stick to it. Charity shops, e-bay and local selling sites might provide the gifts you are looking for at a fraction of the price. And don’t compare: remember that what you see on social media isn’t always a true representation. Yes, your child may be disappointed if they don’t get everything on their list, but they will survive, I promise!

5. Healthy eating

   Don’t let yourself get “hangry”! Remember to keep yourself fuelled, but try and add something nutritious into the Christmas diet! In a season of biscuits, chocolates, and sweet treats, it’s easy to fall into the trap of the quick sugar rush, but remember that it comes with a price. The sugar crash can lead to being tired and irritable, so make sure you pace the nibbles. Moderation is a good word to keep in mind, rather than ending up feeling bloated or unhappy. Equally, make sure you stay hydrated: dehydration can impact on your mental health and well-being, as well as your physical health.

6. Sleep

   Try and keep to a good sleep routine over the Christmas period, to help you feel rested, energised and calm. If you are finding that you are struggling to sleep because of stress or over-excitement, think about good sleep hygiene practices:

   Try avoiding all sources of caffeine from around 3pm. Remember caffeine isn’t just in coffee; it’s also in things like tea, chocolate, and fizzy drinks.  Keep your bedroom for sleeping: checking emails, social media or making lists in bed may stop your brain associating the bedroom as a place of quiet rest and, instead, the bedroom becomes associated as a place of cognitive activity.  Ruminating over your list will keep the brain active, so try keeping a notebook by your bed to write thoughts down before sleep instead. Doing exercise is a great way to relax, however, the endorphins released from exercise can also impact on sleep; try to avoid exercising within two hours of bedtime. Instead, try a lavender bath or reading a relaxing book. Meditation and breathing exercises can also help. Listen to a guided relaxation or peaceful music.

7. Mindful Moments

   As you go about your tasks, try and build in a mindful moment here and there. As you write your Christmas cards, really think about the recipient, the message you want to send. Have a mindful cup of tea and mince pie, savouring the warmth, the flavours and textures. Listen to a Christmas song or carol, mindfully, paying attention to the words, the melodies. Allow yourself to just be.

8. Stay present

   Ground yourself in the moment: Take the time to enjoy the festivities, the time with your family and friends. It’s easy to get caught up in thoughts of what you still need to do, etc, but try and focus on the moment.

9. Go for a walk

   Get away from the chaos of shops, adverts, Christmas songs on repeat. Wrap up warm and go for a good stomp in the woods! The fresh air will help you feel more focused and invigorated and the exercise will help get the endorphins flowing. Taking some time to step into nature can help you feel calmer and grounded.

10. Remember you

    Take a moment to think about what feels really important to you this year. What do YOU want or need? And if you re-frame it slightly, does it help? Instead of "I have to..." try "I choose to...". Listen to your body: make sure you are eating, drinking and resting as much as you need to. With the darker nights, colder days and wintry weather, it’s easy to slip into the winter blues. Practising some self-care can prevent this. Think about what helps you to feel calm: a walk, a snuggle with a pet or loved one, a quiet evening with a book, a warm bath … Give yourself the gift of peace this Christmas. Self-compassion isn’t selfish, it’s necessary for your well-being.

Christmas Bonus, number 11!

Listen to your heart. If you feel you are getting stressed and anxious, try and slow your heart rate. Take in a deep breath, and let it go, slowly and steadily. Repeat. Breath in and breath out, slowing your exhalation, and feeling your heart slow down. Close your eyes and feel yourself becoming stiller and calmer.

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If you are finding the Christmas season stressful or finding it hard to cope, tell someone. Don’t keep things bottled up inside: talk about it with a friend or family member. Or if you need to speak to a professional , you can speak to your GP, a counsellor or The Samaritans (Freephone: 116 123)

Sound Waves

One of my go-to stress-relieving strategies is to listen to the sound of the ocean. For me, being by the sea is my happy space. I love the fresh, pure air; the tang of salt; the vastness; the seemingly infinite spectrum of blues and greens; the sound of the waves crashing.

And it's no accident that sounds of the sea often feature on meditation tracks. The steady flow, to and fro, creates a calm, comforting rhythm, akin to being rocked, and allows our brains some respite from the busy, often chaotic sounds of urban life.

To allow ourselves to let go of our thoughts, to become immersed in the rhythm of the waves, frees us to be in the moment, no longer ruminating or analysing, but just to be.

But why does the sound of the sea have such a calming effect? The constant rhythm of the waves can help to regulate our breathing, as our breath becomes synchronised with the tempo of the waves. Slowing and deepening our breathing, extending our exhalations, helps to stop the flow of cortisol (the “stress hormone”) and stimulate the Vagus nerve, helping us to feel calmer in our body and mind. And it’s one steady stream of noise, rather than a mixture of tones, so the brain is able to relax a little, rather than trying to identify a myriad of noises.

There’s an argument, too, that the sound of the waves can be reminiscent of auditory experiences in the womb. The whooshing of blood flowing through arteries; the world muffled by amniotic fluid. This is why parents often use white noise to soothe babies, to try and emulate this effect. The brain recognises this pulsing sound as safe, soothing, and thus begins to become less alert, less hypervigilant.

But, if you’re not by the sea, or haven’t got a wave recording handy, try holding a sea shell up to your ear to create the sound of waves crashing on the sand. Haven’t got a shell? Just cup your hand to your ear for the same effect.

Biting The Bullet!

I recently began the practice of bullet journaling. It’s been something that I’ve been aware of for a while, but never looked into properly. I’m a list person: at times, I have a poor memory, or I need to write down my thoughts to get them more organised. Sometimes I feel I need the satisfaction of ticking off an achievement, a task accomplished. But I often get frustrated at losing lists, or having too many separate places to record information. I felt I needed to have things all in one place. And although there are lots of great apps out there, I’m also aware of how much time I spend on my phone each day, and felt that there was something more mindful and organic about using pen and paper.

My friend, Kate, uses a bullet journal and, on buying a new journal and pen for her birthday, I decided it was time to see what all the fuss was about!

Kate pointed me in the direction of the website created by the man behind the idea: Ryder Carroll.

“Though it does require a notebook, Bullet Journal® is actually a methodology. It’s best described as a mindfulness practice disguised as a productivity system. It’s designed to help you organize your what while you remain aware of your why. The goal of the Bullet Journal is to help its practitioners (bullet journalists) live intentional lives, ones that are productive and meaningful. ”

— bulletjournal.com

Bullet journaling, in simple terms, is a way of using a notebook to create calendars, to-do lists, plans and reflections. It can be as simple and functional or as creative as you want it to be. For me, the attraction was having everything in one place, but using a system that works for me (I have always struggled to find a diary, planner or journal that met my needs - often pages would be left unused, and I’d get frustrated at the waste of space). So now I can have my work tasks and home tasks neatly organised, as well as keeping a track on my habits (encouraging me to taking better care of my self!), and having space for being creative: blog ideas, ideas for resources, articles to read, etc.

I asked Kate to tell me a little about why she started using a bullet journal, and how it helps:

“I started bullet journaling originally to try and get back into art. The original Ryder Carroll version of bullet journaling is all about minimalism, but I’m sure you’ve seen all the incredible arty versions on Instagram and Pinterest. I thought it would be a nice way to get back into doodling – I haven’t done any drawing or painting since I was about 18. Plus I’ve always loved the idea of keeping a diary but I’m rubbish at actually sticking to it – I do a few weeks then there’s an 8 month gap! So I bought a dotted journal and did a bit of an arty first page, and very quickly realised that this was just what I needed. I had somewhere to write down all the kids’ appointments and school activities, I could write down a to do list every day, I could keep track of work stuff… When someone recommended a TV show or a book to read, I could keep a list of them too. When we were going on holiday I could plan things to do, restaurants to try, etc… And it was all in one place! I started waking up early every day just so that I could do my journal and feel prepared for the day.

It made me feel more in control and it literally felt like my brain breathed a big sigh of relief

I didn’t have to try and remember everything any more… it was all in the journal. It also made me realise how frazzled I was. You get used to feeling permanently tense when you’re working and running around after two kids, trying to keep on top of housework, keeping in touch with family and friends, and trying to squeeze in some ‘me’ time. It’s a permanent juggling act and it was only once I’d got it all out of my head and onto the pages of my journal, that I realised “wow, I think I was a bit stressed out!” Then, because I was enjoying feeling calm and in control, I also started meditating every morning. Nothing fancy, just 10 minutes using the ‘Breathe’ app on my phone. But now I swear by that routine – up at 6am, make a coffee, do my journal, then mediate for ten minutes. Then I’m ready to take on the day!”

So what goes into a bullet journal?

This is what Kate’s looks like:

“Future log – literally a list of diary appointments for the year

Monthly spread – a list of appointments for the month

Daily – the day’s appointments and to do list

Gratitude log – jot down something each day to feel grateful for

Memory log – I like to doodle things I want to remember like something the kids have said, a place we visited, etc.

Collections – these are lists of things: I have books to read, podcasts to listen to, places to visit, a seasonal bucket list (e.g. things I want to do with the kids at Christmas)

Planning spreads – home decorating plans, holiday planning, event planning, etc.

Braindump – every so often when the stress starts to build up again, I just write down everything going on in my head. It’s like Dumbledore’s Pensieve – I get it all out of my head and once it’s in the journal, I don’t have to worry any more!”

Kate also told me that her daughter (age 10) has also started bullet journaling. “She does lists of things she’s good at and lists of achievements at school and in her hobbies – I’m hoping it will help to boost her confidence.

It’s been great, because she now asks to turn the TV or iPad off and do some journaling with me and we sit and doodle or paint and share ideas for our next pages”

Zoe and Roy, two of my fellow Relax Kids coaches, also use bullet journals. Zoe says she came across the idea at a course about being organised: “It really helps me to stay focussed. I have one for work and one for home, I use it for everything! All those things that pop in to your mind, I just create a list! So I have lists for books I want to read, places I want to visit, indoor activities with the kids, outdoor activities with the kids. Then I have goals, yearly, monthly, weekly, just achievable goals that give me something to focus on”

I looked into it more, chatted to a few more people, read some blogs and articles and decided it sounded pretty amazing. As I bought my first notebook and pens, though, I became a little worried about the “arty” aspect of it all: although I like to doddle and sketch, I was concerned about it not looking quite right. I soon learned that it’s about YOU. Like with most things in life, once you start comparing yourself to others, you start to lose what it’s all about: in this case, organising YOUR thoughts; tracking YOUR mood; creating YOUR journal! And it’s not about how pretty it looks, how artistic it is: it can be clean and crisp with just black pen, using a ruler, or bright and colourful, using freehand; you can use stickers or stencils if you prefer. I’m now one month in, and can honestly say it has had a profound impact. I am more organised, I take more time to reflect, I am more creative. I have space to write my affirmations, intentions, goals and achievements.

But the beauty of it, for me, is that there is no right or wrong way to do it. As Roy says,

“Ultimately, it's YOUR journal so you do what you want with it. No way is the right way, unless it's your way.”

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You can discover more about the Bullet Journal method here.

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Beautiful photos by Estée Janssens