Gratitude Journaling
Taking Time For Gratitude Journaling
In today’s fast-paced world, it’s easy to get caught up in the hustle and bustle of daily life, often leaving little room for reflection and appreciation. However, taking just a few minutes each day to engage in the practice of gratitude journaling can have profound effects on your mental, emotional, and even physical well-being.
Why Gratitude Matters
Gratitude is a powerful practice that has been shown to improve overall well-being and mental health. When we cultivate gratitude, we shift our focus from what we lack to what we have, fostering a sense of abundance and contentment. And while it’s natural to express gratitude for the people and things around us, it’s equally important to extend that same kindness and appreciation to ourselves.
The Importance of Gratitude Journaling
Gratitude journaling has been linked to increased feelings of happiness and well-being. When you regularly reflect on the things you’re grateful for, you naturally cultivate a more positive outlook on life, even in the face of challenges. Research has shown that practicing gratitude can lower stress levels and improve overall resilience. By focusing on the things you’re thankful for, you create a buffer against the negative effects of stress and anxiety.
Step By Step Guide To Gratitude Journaling
Step 1: Choose Your Journal: Your gratitude journal can be anything that resonates with you—a notebook, a digital document, or a dedicated app. The key is to choose something that you’ll enjoy using regularly. Some people prefer the tactile experience of writing in a beautiful notebook, while others might appreciate the convenience of a digital journal. Select what feels most accessible and satisfying for you.
Step 2: Set a Regular Time: Consistency is crucial when it comes to gratitude journaling. Decide on a specific time each day for your journaling practice. Many people find that journaling in the morning helps set a positive tone for the day, while others prefer to reflect on their gratitude in the evening. Whichever time you choose, try to make it a consistent part of your daily routine.
Step 3: Start with Three Things: Begin each journaling session by writing down three things you’re grateful for. These can be big or small—from significant life events to simple pleasures. The act of searching for these moments or things can, in itself, be a powerful exercise in recognizing the abundance in your life.
Step 4: Be Specific and Reflect: To deepen your practice, try to be as specific as possible about what you’re grateful for and why. Instead of writing, “I’m grateful for my friends,” you might write, “I’m grateful for my friend Sarah, who called me today to check in and made me laugh.” Reflecting on the why adds depth to your gratitude and reinforces your feelings of thankfulness.
Step 5: Feel Your Gratitude: As you write each entry, take a moment to truly feel the gratitude. Allow yourself to relive the joy, comfort, or peace you felt. This emotional connection can enhance the positive effects of your gratitude practice.
Step 6: Make It a Habit: Commit to gratitude journaling for at least a month. It takes time to form a new habit, and the benefits of gratitude journaling grow over time. As you continue with your practice, you may find that your list of things to be grateful for expands naturally.
Gratitude journaling has been linked to increased feelings of happiness and well-being. When you regularly reflect on the things you’re grateful for, you naturally cultivate a more positive outlook on life, even in the face of challenges. Research has shown that practicing gratitude can lower stress levels and improve overall resilience. By focusing on the things you’re thankful for, you create a buffer against the negative effects of stress and anxiety.
Bonus Tips for Enhancing Your Practice
- Incorporate Visuals: If you’re using a physical journal, consider adding photos, drawings, or other visuals that represent your gratitude.
- Share Your Gratitude: Sharing what you’re grateful for with others can amplify your feelings of gratitude and strengthen your relationships.
- Combine with Meditation: Consider starting or ending your journaling session with a brief meditation focused on gratitude.
Closing Thoughts
Gratitude journaling is more than just a habit; it’s a lifestyle change that can lead to greater happiness, resilience, and connection. By taking it one day at a time and following these steps, you can unlock the many benefits of living a life filled with gratitude. Remember, the journey of gratitude is personal and unique to each individual—there’s no wrong way to do it.
Creating a Life You Love with Shawndell Marks
What does it really mean to “make it”?
That question kept weaving its way through my latest conversation with one of my dearest friends, Shawndell Marks—a gifted musician, teacher, and all-around brave human. We’ve known each other for nearly two decades, and it’s been one of the greatest joys to witness her evolution—both creatively and personally.
We met while working at Sundara Spa, both pregnant, both navigating uncertain chapters, and both unknowingly planting the seeds of who we would become.
So, in this episode of Unwritten, we talked not just about her life now—but the winding path it took to get there. What unfolded was a beautiful, honest conversation about fear, creativity, motherhood, healing, and learning to define success on your own terms.
The Myth of “Making It”
Is creating a life you love success?
For so long, both of us believed that “making it” meant being busy, being seen, being successful by other people’s standards. Shawndell shared how, early in her career, she thought performing was the pinnacle of success—and teaching music was just something she’d do “for now.” But over time, she realized that teaching was the thing that lit her up. It wasn’t a fallback. It was her calling.
“Even if you make a difference in one or two people’s lives… you’ve made it.”
That simple truth hit home. We don’t need a massive audience, a packed tour schedule, or a perfect Instagram feed to matter. What we need is connection, purpose, and space to be who we are.
The Power of Creative Expression (at Any Age)
What I love most about Shawndell is how she invites people—especially adults—into creativity. Through voice and piano lessons, she creates space for people to use their voices, often for the first time in decades. She helps them move past shame and perfectionism and into joy.
And there’s a kind of healing that happens when adults remember they’re allowed to play.
“We all get stuck in ruts, but creativity helps us feel alive again.”
Whether it’s singing in a private lesson or performing at a cozy adult showcase (wine optional), Shawndell believes in creating safe spaces where people can feel seen—and heard.
Defining Success for Yourself
As we wrapped our conversation, Shawndell said something that I can’t stop thinking about:
“Success, for me, is having flexibility. It’s feeling fulfilled. It’s making a difference—even if it’s just one person at a time.”
And maybe that’s the invitation here—for all of us. To stop measuring ourselves by how busy we are, or how perfect it looks from the outside, and to start asking:
Does this feel like me?
Does this bring me joy?
Can I love my life without needing to prove anything to anyone else?
I hope this conversation on creating the life you love inspires you the way it inspired me. To chase what calls to you. To take the first
Want to follow Shawndell?
You can find her performance schedule, music, and more at ShawndellMarksMusic.com. She also posts on Instagram and Facebook, and she’s part of several incredible music projects—like Gold Dust Women and Spare Bones—bringing heart, harmony, and depth to every stage she steps on.
Follow Along
Subscribe to my podcast Unwritten, where we talk to people—especially those over 40—who’ve made bold changes and embraced their most authentic lives.
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What if the life you built doesn’t feel like the life you want anymore?
Aligning with your true self in midlife
That was the question I didn’t know I was answering when everything in my world looked “successful”—yet inside, I felt completely empty.
I had the house. The healthy kids. The milestones that society says mean you’ve made it. But I also had burnout, sadness, and a quiet voice inside begging for something more real.
This blog is for every woman over 40 who’s quietly wondering:
Is this it? And what if I want more?
Success Isn’t What We Were Told It Was
We were raised to believe that success meant checking boxes: a stable home, a solid career, taking care of everyone else. And if you did all that, you were supposed to feel good. Fulfilled. Whole.
But when you build a life that doesn’t align with your soul, even the most beautiful picture can feel like a cage. Aligning with your true self is the only way to be free.
I remember thinking: If I only had two weeks to live, I’d want to disappear and be alone.
That thought broke me open. I love my family. I love my life. But that version of me who wanted to run away—that was a woman in deep burnout, disconnected from herself, trying to prove her worth through productivity.
The Midlife Shift: From Proving to Aligning
The biggest shift came when someone—my marketing coach, of all people—asked me:
“What brings you joy?”
And I didn’t have an answer.
Not one that I was actually doing, anyway.
Because somewhere along the way, I believed success meant always striving.
Always doing.
Always proving.
But she said something that changed everything:
“Successful people don’t hustle themselves into burnout. They love their lives, and aligned opportunities meet them there.”
That hit me like truth I had always known.
Redefining Success on Your Own Terms
So I stopped.
I took a walk in the sunshine.
I listened to myself.
And I began to rebuild my days with joy at the center—not guilt, not productivity, not proving.
And slowly, the life I had been chasing started to come toward me—because I was finally aligned.
Here’s what I now know real success looks like:
Feeling at peace in your own body and choices
Saying yes to what lights you up—and no without guilt
Doing work that aligns with your values, not just your resume
Trusting your inner voice more than outside opinions
Feeling worthy without needing anyone’s permission
You Deserve to Feel Good In Your Life
This isn’t about abandoning responsibility.
It’s about remembering you matter too.
You are not selfish for wanting joy. You are not broken for wanting more than what looks good on paper.
If this resonates with you, I want you to know you’re not alone. This midlife season isn’t an ending—it’s a beautiful invitation to come home to yourself.
And when you do?
You stop chasing success and start living it.
Follow Along
Subscribe to my YouTube channel for inspiration, mindset shifts, and permission to show up exactly as you are. You’re not alone—and it’s never too late to begin. 💛
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Let’s talk about something real—fear.
Fear shows up in all kinds of sneaky ways, especially after 40. It can wear the mask of perfectionism. It can sound like, “I’ll wait until I have more money,” or “I’ll wait until the kids are older,” or “I’ll wait until I’m ready.” But here’s the thing: that wait can stretch forever. And perfection? That’s not the goal—alignment is.
I created this video because I’ve lived this.
I had the house. The vacations. The healthy kids. And yet… I still didn’t feel happy. I felt ungrateful. Like something must be wrong with me for wanting more. But now I know—that quiet discomfort? It wasn’t a flaw. It was a nudge from my inner guidance system, telling me I was meant for something more aligned, more soul-led, more me.
The Three Faces of Fear in Midlife
Perfectionism
We wait until everything is polished, but really that’s just fear of being seen before we’re “ready.” Spoiler alert: no one ever feels fully ready. Do it anyway.Judgment
We think we’ll be judged for wanting more. For changing careers. For leaving relationships. For starting over. But most people are so wrapped up in their own lives, they’re not watching you as closely as you think. And those who do judge? That’s their own fear talking.Fear of Failure
We’re terrified that if we start, we might fail. And at this age, there’s the added voice that says, “You should have it all figured out by now.” But failure isn’t failure—it’s feedback. It’s your soul saying, “Let’s recalculate and try again.”
Your Inner GPS Isn’t Broken
You know those moments when your phone GPS says, “Recalculating”? That’s what our inner voice does. Every time we don’t listen to it—every time we stay in the safe, small version of ourselves—it gently tries to redirect us. No judgment. Just guidance.
If you’re feeling that pull, that quiet nudge to do something different, please know:
You’re not broken. You’re being redirected.
And you don’t need to do it all at once.
You can start by breathing. By walking outside. By changing the way you speak to yourself. By treating yourself with the same kindness you’d show a child learning to walk.
You Are Allowed to Want More
Midlife isn’t the end of something—it’s the doorway to a deeper, more grounded version of you. You get to want joy. You get to want fulfillment. And you don’t need to justify it to anyone.
If this resonated with you, I’d love for you to subscribe to my YouTube channel, where I’m sharing more honest reflections, encouragement, and conversations to remind you that it’s never too late to start again.
We’re all just figuring it out as we go—and I’m so glad we’re doing it together.
Ready to Be Fearless and Finally Show Up?
You don’t have to wait until everything is perfect. You don’t have to silence your voice or keep your dreams tucked away. You’re not too late, and you’re definitely not too old. Whether you’re starting a new business, sharing your story, or simply trying to reclaim your spark—this is your time. If this message spoke to you, share it with a friend, leave a comment, or better yet—start creating. Because your voice matters, and the world needs to hear it.
Follow Along
Subscribe to my YouTube channel for inspiration, mindset shifts, and permission to show up exactly as you are. You’re not alone—and it’s never too late to begin. 💛
Listen To More Podcast Episodes
Creating a Life You Love
Creating a Life You Love with Shawndell Marks What does it really mean to “make it”? That question kept weaving its way through my latest
Leading with Humility with Brett Topham
Leading with Humility with Brett Topham When I sat down with Brett Topham for my latest Unwritten episode, I knew we’d talk about city politics,
Lessons For A Soul Led Life
Lessons For A Soul-Led Life from Amber Sweenor If you’ve ever felt like you’re meant for something more—but weren’t sure how to get there—this conversation
You Deserve to Be Seen
You Deserve to Be Seen: A Conversation with Kelly Kendall There’s something magnetic about meeting someone who just gets you. Kelly Kendall and I have
