On this episode of The Journaling Guy Podcast, I'm talking about Journaling through those days where your mood is low.

It's mid-February. The novelty of the new year has faded. The weather, here in the UK at least, is still cold, very damp, and impossibly miserable. So, what can we do about that?

Today's episode will help you clear that Mental Fog!

Here's the four-step process that I use and explain fully, in this episode.

1️⃣ - The Brain Dump

Write freely for 5–10 minutes.

2️⃣ - What’s Actually Mine?

Look at what you’ve written and ask "Which of these things are genuinely within my control?" Then Circle them.

3️⃣ - Today’s Emotional Weather

Then Write “Today feels…” Not “I am...”.

4️⃣ - One Gentle Anchor

Finally, write and ask yourself this... “What is one small, kind, stabilising thing I can do today?”

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Please get in touch with any questions and of course, your feedback too. Email - [email protected]

If you enjoyed this episode, please share it with someone who might need a bit of space to think.

Always remember... "keep writing and keep showing up for yourself", Matt.

On this episode of The Journaling Guy Podcast, I'm talking about Discipline & Honesty.

By now, you should know that one of the cornerstones of effective Journaling, is BRUTAL HONESTY, with yourself.

But, we live in a world nowadays where Discipline is what we're told we need to make progress. Actually, what we really need is to be more HONEST with ourselves.

HERE'S THIS WEEK'S JOURNALING EXERCISE: “The Capacity Check”

Grab your journal and answer these THREE questions.

1. What am I currently expecting of myself? List it out. Work. Family. Health. Social. All those Commitments.

2. What does my energy realistically allow right now? Not ideally... Realistically.

3. Where could I soften, simplify, or slow down without giving up? This isn’t about lowering standards, it’s about making them sustainable.

Please get in touch with any questions and of course, your feedback too. Email - [email protected]

If you enjoyed this episode, please share it with someone who might need a bit of space to think.

Always remember... "keep writing and keep showing up for yourself", Matt.

On this episode of The Journaling Guy Podcast, I'm talking about The February Dip.

It's real, it happens to most of us and here's what you can do to fix it, through Journaling.

HERE'S THIS WEEK'S JOURNALING EXERCISE:

“The Reality Check”

1. What feels harder than you expected right now?

Not what you think should be hard. What actually is. Be Brutally Honest.

2. What have you kept going with, even imperfectly?

This is important. Not what you’ve mastered. Not what you’ve smashed. What have you stayed with.

3. What might you need more of — not less of?

More rest? More structure? More patience? More kindness?

Please get in touch with any questions and of course, your feedback too. Email - [email protected]

If you enjoyed this episode, please share it with someone who might need a bit of space to think.

Always remember... "keep writing and keep showing up for yourself", Matt.

On this episode of The Journaling Guy Podcast, I'm talking about Recognising Your Wins.

Adults are terrible at recognising their wins; the positives in their lives. It's time to stop that and start realising when we win and allowing ourselves to think we're good enough.

HERE'S TODAY’S EXERCISE - THE DAILY WINS LIST

In your journal, write down...

Three wins from today

They MUST be small. Taking the stairs, counts. Not shouting at your kids when they spilt cereal, counts (in fact, that one’s a HUGE win). Making the bed, counts.

Why each win mattered

Did it show Discipline? Did it show Kindness? Did it show Restraint? Did it show Growth?

What it says about who you’re becoming.

This one is so important. Most of us aren’t looking to become a world leader, we just want to become better. By starting your daily wins list, you’ll see it mapping out in front of your very own eyes.

Please get in touch with any questions and of course, your feedback too. Email - [email protected]

If you enjoyed this episode, please share it with someone who might need a bit of space to think.

Always remember... "keep writing and keep showing up for yourself", Matt.

On this episode of The Journaling Guy Podcast, I'm talking about stripping it back to the beginning.

If you feel like you don’t know how to journal - If the blank page makes you freeze - If you worry you’re doing it wrong - Congratulations, you are a perfectly normal human being.

It's time to remove the rules. There is NO WRONG WAY TO JOURNAL.

Here are FOUR STEPS to get you going... again!

Step 1: Get Rid of the Rules

Step 2: Pick a Time That Suits You

Step 3: Use Prompts to Get You Started

Step 4: Celebrate Showing Up

Prompt for Today

Write for 5 minutes: “If journaling was easy, what would I want it to give me?”

Please get in touch with any questions and of course, your feedback too. Email - [email protected]

If you enjoyed this episode, please share it with someone who might need a bit of space to think.

Always remember... "keep writing and keep showing up for yourself", Matt.

On this episode of The Journaling Guy Podcast, I'm talking about starting the New Year in the best way possible; with a low-pressure approach to Journaling = START SMALL!

The 3-Part Beginner-Friendly New Year Journaling Method

1. “How am I really?”

No grand declarations, just an honest check-in.

2. “What do I need today?”

A break? A conversation? Some fresh air? A decent meal? A nap? This keeps journaling grounded in your real life.

3. “What’s one small thing I can do to feel good about today?”

One. Small. Thing. This sets the tone of self-respect for the year ahead.

Today's Journaling Prompt is:

Write for 6 minutes “If this year was about being kinder to myself, what would that look like?”

Please get in touch with any questions and of course, your feedback too. Email - [email protected]

If you enjoyed this episode, please share it with someone who might need a bit of space to think.

Always remember... "keep writing and keep showing up for yourself", Matt.

I wanted to give you an episode about starting the New Year with a New Journaling Habit, but life had other plans for me.

My Father recently passed away and I didn't want to record an episode today.

However, I looked at my Journal entry for the day after his passing and I felt like it would make for an interesting insight and a BRUTALLY HONEST look at how I Journal.

Forgive me if this episode has come at a bad time for you, but it was about all I could produce this week.

Please share this episode with someone who might need a bit of space to think and who might be going through something similar currently.

Always remember... "keep writing and keep showing up for yourself", Matt.

On this episode of The Journaling Guy Podcast, I'm talking about something really important, and that's Noticing the Good.

Not the big, flashy, monumental moments… but the small ones that make life feel good, and that make us simply feel human.

During the Christmas holidays, we often miss these moments. We’re too busy rushing around, attempting to please others.

Here's how to Journal Small-Moment Gratitude - Forget long lists of “I’m grateful for my car, my house, my dog…” Try these instead:

1. “What made me relax today?” - Great for tension-releasing moments.

2. “What moment today felt like ‘me’?” - A personal highlight reel.

3. “Where did I feel even 1% better?” - Micro-wins count.

Your Prompt for Today is to complete this sentence - “The smallest thing that happened today that felt good was…” Describe it in detail — sights, sounds, smells, feelings, everything.

Please get in touch with any questions and of course, your feedback too. Email - [email protected]

If you enjoyed this episode, please share it with someone who might need a bit of space to think.

Always remember... "keep writing and keep showing up for yourself", Matt.

On this episode of The Journaling Guy Podcast, I'm talking about Journaling Through the December Overwhelm and Keeping Your Head When Life Gets Busy.

December can feel so overwhelming because there is pressure from everywhere. Family, end of year feelings and of course, financial too.

To combat this, why not try the “Three-Minute Dump-and-Do”:

Minute 1 — Dump: Everything that’s stressing you. No censoring. Let it spill.

Minute 2 — Circle: Circle the 1–2 things that genuinely need your attention today.

Minute 3 — Do: Write one small action you’ll take for each.

3 minutes! That’s it!

If you need a Prompt for Today, try this. Write for 5 minutes and answer this questions...

“What am I worrying about that probably doesn’t matter as much as I think?”

Please get in touch with any questions and of course, your feedback too. Email - [email protected]

If you enjoyed this episode, please share it with someone who might need a bit of space to think.

Always remember... "keep writing and keep showing up for yourself", Matt.

On this episode of The Journaling Guy Podcast, I'm talking about why December is the perfect time to start Journaling.

December gets a bit of a bad reputation. It’s either “the most magical time of the year”… or an emotional obstacle course. So, to help convince you that December is actually a great time of the year to start Journaling, here are three prompts for you.

Three Things to Journal About This Month

1. “What actually mattered this year?” - Not the goals you set in a burst of January optimism. The stuff that genuinely made life a little better.

2. “Where did I feel most like myself?” - Moments of honesty, calm, flow, or weird joy. These become signposts for next year.

3. “What am I carrying that I don’t want to bring into the new year?” - Old frustrations, outdated expectations, emotional clutter. Journaling is a brilliant place to put down the things you’re tired of holding.

If that feels like too much, why not just start Journaling today with this: Write for 5 minutes on this: “What surprised me about myself this year?” - Surprises reveal truths you didn’t see coming.

Please get in touch with any questions and of course, your feedback too. Email - [email protected]

If you enjoyed this episode, please share it with someone who might need a bit of space to think.

Always remember... "keep writing and keep showing up for yourself", Matt.