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As heard on The Milkman Show at www.WBTR.ca

MAIN POINTS:

1. There are countless studies that discuss the benefits of journaling on physical, mental and emotional health – such as reducing stress, boosting mood, boosting confidence, encouraging good habits, helping process emotions, refocusing attention, encouraging positive thinking, and the list goes on …

2. Although having the discipline to journal each day could be challenging at first, eventually it will be a part of your daily routine. The important thing is to start and start small. A few minutes a day in the morning and evening will make a significant difference to your mindset … and even might give you a few “a-ha” moments.

3. Writing on a paper typically has a deeper impact because it’s more thoughtful and physical, however, you can also use your technical device if you find that more convenient. This is why I creating my Empowerment Journal to help make it easier for you.

POST IT NOTE: I commit to journaling each day

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Empowerment on a Higher Ground: Authenticity & Power [Be a Rockstar]

MAIN POINTS:

1. Living an authentic life means living your truth. It means being empowered by who you are rather than what others want you to be.

2. When you live with honesty and integrity, you are true to your core values and beliefs with little to no influence from others.

3. Expert advice lists these five ways to be authentic: 1. Don’t lie, 2. Don’t say what you are thinking impulsively, 3. Trust the feedback your body/gut gives you, 4. Stay in your own truth—and out of other people’s business, 5. Accept the ugly bits of yourself, including the difficult emotions.

4. You can tell if someone is authentic or fake by observing their words and actions. They are usually the ones that not concerned about their “image”, they’re consistent and focus on being their true vulnerable self, admitting when they are wrong.

5. An authentic person is empowered by being themselves. They are grateful for their life and all their experiences, appreciating them as part of who they are, no shame or guilt necessary.

TRY THIS: Take inventory of your life listing in your journal when you feel the most and least authentic. Try and figure out why you feel less authentic in those situations and plan a more authentic path forward.

POST IT NOTE: I will be my most authentic self!

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MAIN POINTS:

1. Taking ownership of your life is empowering because you understand and respect your own role in your narrative.

2. When we lay blame on other people or things for our life experiences, we immediately give away our power. You are relinquishing control which can make you more miserable.

3. Instead of reacting impulsively, you can choose to take control of your thoughts, your words and your actions.

4. Taking ownership is also about seeing your goals and commitments through and not letting external influences affect you.

5. Affirm ownership of everything in your life each day, in the same way be grateful for each and every experience you have and control the narrative.

TRY THIS: Take ownership of your life by being more aware of what experiences you blame others for. Instead of blaming, take control and change the narrative.

POST IT NOTE: I will own my story!

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Empowerment on a Higher Ground: Ownership & Power [Be a Rockstar]

MAIN POINTS:

1. Taking ownership of your life is empowering because you understand and respect your own role in your narrative.

2. When we lay blame on other people or things for our life experiences, we immediately give away our power. You are relinquishing control which can make you more miserable.

3. Instead of reacting impulsively, you can choose to take control of your thoughts, your words and your actions.

4. Taking ownership is also about seeing your goals and commitments through and not letting external influences affect you.

5. Affirm ownership of everything in your life each day, in the same way be grateful for each and every experience you have and control the narrative.

TRY THIS: Take ownership of your life by being more aware of what experiences you blame others for. Instead of blaming, take control and change the narrative.

POST IT NOTE: I will own my story!

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Building   Blocks of Empowerment: Freedom and Power [Be a Rockstar]

MAIN POINTS:

1. Freedom is   the power or right to act, speak, or think whatever you want without anything   getting in your way.

2. People tend   to confuse what freedom really means and use it as an excuse for bad behavior   because with your freedom also comes responsibility – that’s where power   comes in.

3. Just   because you are free to say or do anything, doesn’t mean you should. We spoke   about free will before and it’s about making the right choices or else we   would all live in anarchy.

4. Freedom   empowers you because you should be freeing yourself from any self-limiting   beliefs, any unhealthy attachments and anything that is holding you back from   reaching your goals.

5. Affirming   and appreciating your freedom each day will help you reach your goals faster   and in a less stressful way.

TRY THIS: Write down   every self-limiting belief and unhealthy attachment that is holding you back   from reaching your goals. Then forge a plan how to eliminate them one by one.

POST IT NOTE: I will live   a life of true freedom

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MAIN POINTS:

1. Kindness is being friendly, generous and considerate.

2. Things like gratitude, having good intentions, being philanthropic, being courteous, smiling, listening and positive actions as well as generosity are all examples of being kind.

3. It also includes being kind to yourself and not giving yourself a hard time when you don’t meet your own expectations.

4. Kindness in all its forms has many physical and mental health benefits because it releases feel good chemicals throughout your body which lifts you up.

5. Not only does kindness help you, and improves relationships, it is also contagious – inspiring others to do the same and pay it forward.

TRY THIS: Commit to doing one kind act a day for yourself and one for others. Write about the experience in your journal when listing your gratitude at the end of the day.

POST IT NOTE: I will be kind to others and myself

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1. Boundaries   are where you end and someone else begins – this includes physically,   mentally and emotionally.

2. When there   is a lack of boundaries, lines can get crossed very easily because a lack of   boundaries invites a lack of respect and also invites others to take your   power.

3. Setting the   expectation of how you want and should be treated (what is acceptable or not)   results in a more empowered self as well as healthier relationships with   others.

4. When   someone crosses this boundary you need to communicate this to them, otherwise   your boundary doesn’t have meaning (like one country invading another).

5. Affirming   what your boundaries are will help empower you. It’s about self-care and   knowing your worth – and letting OTHERS know and respect your worth.

TRY THIS: Write down   what your acceptable physical, mental and emotional boundaries are. Post it   somewhere you can see it to remind yourself, especially when you tend to   allow people to cross those thresholds.

POST IT NOTE: I will honor   my boundaries

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Soul’s Purpose and Empowerment: Service and Power [Be a Rockstar]

MAIN POINTS:

1. An act of service is a thoughtful physical gesture towards someone else. You are supporting them in a meaningful and selfless way.

2. Your life will be interrupted and you will be taking up personal time to do this, but although it takes away it will also empower you because helping others helps you.

3. Some examples of service include giving to charity or volunteering, helping with chores, smiling at people, stopping and speaking to a homeless person, teach others, cook a meal for someone who needs it, etc

4. Studies have shown that acts of service to others makes you feel happy and fulfilled and healthier. It also helps you focus on others other than yourself and your problems. It helps you gain perspective.

5. Acts of service empower you but your actions actually help empower others.

TRY THIS: Think of a time that an act of service empowered you. Pay it forward by helping someone else.

POST IT NOTE: I will leave others better than I found them

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Soul’s Purpose and Empowerment: Light, Darkness and Power [Be a Rockstar]

MAIN POINTS:

1. We all have light and dark within us. No one is all dark or all light. Some days light is more prevalent while others darkness is. Light only exists because of darkness. You need both.

2. Recognizing and appreciating both sides of ourselves helps us understand who we truly are and use it to empower us.

3. What you feed will flourish. In the same way, if you keep feeding the light within you then that will grow. Alternately, if you feed your dark thoughts then they will be the ones that grow.

4. Darkness and dark times in our life serve as lessons and show us what parts of ourselves we need to work on. They also help us appreciate the light much more.

5. Daily affirmations and gratitude journaling helps with that because it will focus your thoughts and help you see the trends in your life.

TRY THIS: Journal how you feel each day, including end of the day gratitude for the day’s events, in the morning choose affirmations that will help you have a better day than the previous one. Repeat this cycle each day.

POST IT NOTE: I will embrace both light and dark parts of myself

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