Journal Prompts for a Sweet Summer

 

Summertime is often considered an ideal time to refresh mind, body, and spirit and using the journal prompts listed below may help you do just that. 

Journal writing can shift perceptions, alter actions, and encourage improved self-care for increased life satisfaction and joy.

 

Journal Prompts for a Sweet Summer

1. Repurpose or purchase a notebook or journal and pen. Commit to reserving time each week to journal. Then make a decision not to sensor writing and allow words to rip! For additional journal writing tips read "Tips to Recharge on Your Lunch Break" now.

2. Write about a summer adventure you’d like to experience. It doesn't have to be an expensive outing. Be creative and list things that you think or sense will bring simple pleasure. Read "Budget Friendly Activities to Inspire Joy" for ideas.

3. What books are on your summer reading list? Jot down the titles of books you think you'd like to read this summer. Check with your local library about availability and reserve at least one book today.

4. Reflect on a childhood summer memory and write about it. 

5. Describe a summer festival or event you’d like to participate in.

6. Describe a place you want to visit this summer.

7. What five things are at the top of your summer bucket list? Jot them down or list them and then describe them in detail.

8. Write about a time you overcame a fear, and how it made you feel.

9. Have you developed any summer traditions and what are they?

10. Write about your favorite summer outfit and why you love it.

11. What's the most important thing you would like to do this summer?


12. What foods and drinks do you find refreshing during the summer and do you prepare them often? The picture below shows a healthy and tasty fruit infused water. Stay hydrated and sip it as you journal write.

Quench thirst as you sip a glass of strawberry/mint flavored water and journal away

13. Do you try to select and prepare fresh in-season fruits and vegetables over those that come from distant lands or are out of season? Explain.

14. What is your favorite summer sport and why?

15. Are you willing to reserve a few moments during the day to meditate, pray, and/or engage in activities including yoga, tai chi, deep breathing exercises, or a body scan? All are great ways to turn over cares and unwind. Do you agree or disagree and why?

16. Summer can be a season of self-discovery and personal growth. Describe a time you worked hard for something and it paid off.

17. Write about something you love about yourself.

18. If you could change anything about yourself, what would it be and why? Share that.

19. Go for a walk on a sunny, cloudy, or rainy day. When you get home, write about interesting things you noticed on your trip.

20. What color or colors remind you of summer and do you wear clothing in those hues? Why or why not? See "Tips to Help You Use Cool Spring and Summer Colors" for inspiration.

21. List ideas to help you plan a summer picnic, barbeque, potluck, or brunch for work associates, friends, or family. Can you keep arrangements simple and fun? If you want to assemble a delicious yet easy meal, here's a recipe for coleslaw to start you off.

22. Do you enjoy being outside in the summer? Please explain.

Release anxiety and worry through journal writing, and turn on the relaxtion process by being outdoors

23. What does the word vacation mean to you?

24. Write about someone you care about and schedule a play date with them. Describe what things you want to do with them, and follow through. If you can’t meet with this person face to face, speak on the phone, send a hand written note to them, Facetime, or do a Zoom call.

25. Opportunities for outdoor activities abound in the summer. With time off from work or school, and freedom to do as you please, this season can be so sweet. 

Perhaps you'll use free time to visit a friend or relative you haven't seen in a while. Before you do, write a short story about a summer adventure you've had in the past and reveal why you think you still remember it.

26. In what area or areas of your life could you use a refresh? Do you want to make this a goal to work toward in the coming months? Please explain. 

Which journal prompts helped you connect with a secret longing or inspired a shift in perspective? 

Did any journal prompts stimulate ideas about things to do or places to go this summer? Please share in the comments section below. ⚾🎈🎨🎹⛱🚲🥗

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Tips to Help You Tame Stress

The Mayo Clinic website states “Stress can affect your body, your thoughts and feelings, and your behavior.” Being able to identify common stress symptoms can help you recognize tension in your body, and use techniques that can tame stress.

Some common stress symptoms are nail biting, headaches, anxiety, teeth grinding, pacing, fatigue, depression, panic attacks, and sleep problems. For more see the American Psychological Association (APA) report on stress symptoms in the body.

Unresolved stress can lead to many health problems, such as high blood pressure, heart disease, stroke, obesity, and diabetes.

This post offers stress management tips, and shows you ways to incorporate them into daily self-care. 

Tips to Help You Tame Stress

1. Develop and maintain meditative and relaxation practices including deep breathing exercises and mindfulness. Build in rest breaks into your daily routines.

A review published in 2023 in the journal Scientific Reports found slow-paced breathing has all sorts of whole-body stress- and anxiety- reducing benefits.

2. Set realistic goals for yourself by breaking down large tasks into smaller, manageable steps to avoid feeling overwhelmed. Don't overload yourself with tasks, and prioritize what's important.

Meditate on what you value most by asking yourself- What are my core values and what aspects of my life do I want to improve, change, maintain, or enhance? 

 

3. Sustain a healthy diet by eating nourishing food. A balanced diet rich in fruits, vegetables, and lean protein feeds mind, body, and spirit well.

 

Remember to limit processed and/or junk foods, meals on the run, caffeine, and alcohol. Read Tips to Help Us Gently Detox Our Lives for more ideas.

4. Be active. Almost any form of physical activity can act as a stress reliever. Try yoga, tai chi, tennis, pickle ball, walking, hiking, jogging, swimming, dancing, or any activity you enjoy that gets you moving.

Physical activities help reduce risk of chronic diseases, improve mental well-being, and enhance physical function, contributing to a longer and healthier life. 

5. Be honest about your stressors and ask for support from others. Seek encouragement from your health care providers, family, friends, colleagues, support groups, religious organizations, and/or a therapist.

Note: This post is intended for entertainment and educational purposes only, and not to be taken as medical or mental health advice. Speak to a health care provider if that is what you seek. 

 

Train yourself to limit time spent worrying about other peoples' problems or opinions. Release negative feedback, by recognizing the thoughts, feelings, behaviors, and attitudes of anyone outside yourself is beyond your control.

 

Self-care is an inside job. When you make self-care a priority, many things you allowed to stress you will fall by the wayside. Read "Tips to Help You Use Cool Spring and Summer Colors to Relax" for colorful ideas to help you kick-back.

6. Find a comfortable balance between work and play, and you'll feel more centered and at ease. When you make a plan to complete a project at work or plan to get together with friends and follow through, you are engaging fully in the richness of life.

Aim to create personal relationships that are mutually nurturing, and see if having reciprocal friendships contributes to a more serene life. 

7. Reduce exposure to screens, especially before bed, to promote relaxation and better sleep. Aim for 7-9 hours of quality sleep per night to support overall well-being. 

Choose activities such as reading a physical book, taking a warm bath, or listening to calming music an hour or more before bedtime. Maintain a tech-free bedroom, one that's cool, dark, and quiet. Set a consistent sleep schedule, and you're well on the way to blissful sleep.

8. Reserve time during the day to unwind. Listen to an inspirational talk or engage in a sensory activity like savoring a favorite food or scent. Look at artwork, read, and/or enjoy something beautiful. 

Engage in pleasant pastimes such as playing a musical instrument or baking bread. Participating in fun activities can stimulate the release of dopamine, calm the nervous system, promote a sense of well-being, and foster mindfulness.

 

9. Spend time in nature as it offers numerous benefits for both physical and mental well-being.

Taking in the sky, sea, trees, flowers, birds and bees, mountains, and other natural wonders soothes the soul, reduces stress, improves focus, and increases positive emotions, making nature walks a healing activity for overall health.

10. Make it a point to confront stress head-on rather than use avoidance coping strategies. All that does is delay finding a better way of coping. 

Observe which stress reduction methods work for you. Do you engage in physical exercise, immerse yourself in nature, socialize, and participate in hobbies, crafts, and activities that relieve tension?  🦋

Please comment below. Do you have a good handle on stress reduction techniques or need some work in this area? Please share below.

Are there some healthy stress reduction techniques not mentioned in this post that help you? Please share that below.

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10 Fun and Easy Summer Self-care Ideas

Summer's last hurrah is an expression that refers to saying goodbye to summer, similar to waving goodbye to an old friend. It can also be used to acknowledge that summer is not yet over.

Make the most of the remaining weeks of this glorious sunny season, by seeing “10 Fun and Easy Summer Self-care Ideas” to help you end summer with that last hurrah.

10 Fun and Easy Summer Self-care Ideas 

1. Practice Summer Skin Sun Safety. Best time to walk and play outdoors is early or late in the day. Use a broad spectrum sunscreen before going outdoors (30-50 SPF) and re-apply often during the day. Wear UV protected sunglasses as well.

  

2. Hydrate, hydrate, hydrate. Good hydration improves mood, sleep, and overall health. Want to find out more? See “Hydration Calculator: How Much Water Do You Need to Drink in a Day?”

 

 3. Even during the summer, when routines may be interrupted by vacations, outings, and gatherings, remember to do those “Simple Morning Routines That Help Us Thrive All Day.” 

 

 4. Make it a habit to exercise each day. Check out one of my favorite YouTube links. It's Yoga with Adriene for stress reduction, flexibility, and resilience. When you start any new exercise, slowly build up to the difficulty and skill level you want to reach. Sports, running errands, and participating in games outdoors all count as exercise. 

 

 5. If you resist doing exercises, tell yourself a little each day is better than none. Care for yourself with  aerobic exercise, stretches, and strength training. Warm up stretches combined with power walking with weights or your body weight covers all bases. Exercise pays off by reducing stress, helps keep you fit, and elevates mood.

 

6. Plan summer meals so they are lighter, fresher, and have fewer ingredients. Make them ones that you may be able to prepare ahead of time or batch cook. Here are tips to help you reap the “Benefits of Eating In-Season Fruit and Veggies.”

  

7. Walk barefoot on a beach or in a meadow. Discover a sense of being grounded, centered, and balanced. To learn more about the root chakra and developing and maintaining a strong foundation as you journey onward read “Root Chakra Tips to Support, Stabilize, and Sustain You.”

  

8. Wear your favorite color or colors to boost your mood. Learn more at “Secrets to Selecting Top Fashion Colors to Flatter You.”

  

9. Take breaks during the day to unplug and move away from your electronic devices. If you prefer, create "no-tech zones" in your home. Better yet, pack a picnic and enjoy the great outdoors. Time spent in nature is good for your mind, body, and spirit.

  

10. Seek out little moments of joy in the day, including taking a cat nap, drinking herbal tea with a friend, smelling the beautiful flowers in your garden or anything that refreshes or inspires you.

 

💖🌸🍑🎈🎨⚾

 

Before you go, please leave a comment. What activities do you like to do during the summer?

 

Which of the self-care ideas I mentioned do you want to add?

 

What do you think would help you enjoy the summer more fully? Please share that as well.

 

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Benefits of Walking Every Day and Tips for Success

 

Benefits of Walking Every Day

Brisk walking on a daily basis can improve cardiovascular fitness by strengthening the heart, lowering blood pressure, and improving circulation. Walking at least 30 minutes a day helps lower the risk of developing heart disease, stroke, and other cardiovascular conditions.

 

 

Walking is a low-impact activity, which means it will create less stress and strain on your joints than activities like running or tennis.

 

 

Walking is easy enough that all fitness levels can get those daily steps in, without special equipment. Gear can be as simple as a sturdy pair of walking shoes and comfortable, loose fitting, layered clothing, and drinking water.

 

 

Walking is a zero-calorie fitness strategy that offers similar stress reduction perks as eating some good mood foods.

Walking helps tone bodies and burn calories. A daily walking habit may help you lose weight and belly fat, and keep it off. In fact, walking just one mile burns about 100 calories.

A study conducted with young adult participants shows just 10 minutes of brief, single bouts of meditative walking as opposed to just sitting, can both reduce fatigue level for post mindful walkers and elevate mood profile.

For people of any age who have arthritis, walking is especially good medicine. It strengthens muscles, which helps shift pressure from joints and reduce pain. See How to Exercise Safely With Arthritis for details.

 

Everyone benefits from a regular walking routine, as walking compresses and releases the cartilage in knees, and helps circulate synovial fluid that brings oxygen and nourishment to joints. 

 

A study published in September 2022 in JAMA Neurology, found walking 9,800 steps per day was associated with steady declines in dementia risk, and even fewer steps than the 9,800 threshold were still associated with a decline.

Regular exercise gives your face a glow, and your being the vim and vigor you can’t get any other way.  

 

Walking can raise your energy level, cognition, memory, and sleep quality, as well as strengthen the immune system.

Time spent walking can be an opportunity to meditate, and put aside electronic devices. It's self-caring to reserve time every day to unwind and relax with no interruptions. 

 

Tips for Successful Walking

  

Start out with short walks or walking at a light intensity, and gradually build up to longer walks or moderate or vigorous speed. 

As soon as your walking parameter feels too easy, work on increasing the duration, frequency, or speed. 

Keep up motivation by focusing on progress not perfection. When all else fails, use the mantra some exercise is better than none.

Do not start any new exercise program, without consulting your health care provider.  

Notice all windows of opportunity. For example, when you're running errands by auto,  park far away from your destination. Finish the last half-mile on foot. 

If you are up to it, leave the car at home and do errands by walking the whole way. 

Whenever possible, walk during daylight hours, and wear a light colored vest or sweatshirt so you are visible to traffic. 

Always walk facing oncoming traffic. If it's dark carry a flashlight or walk on a lighted track or indoors on a treadmill.
 

Choose routes that are well-used, well-lit, and safe. Even if you walk the same route every day, stay alert at all times to prevent falls from stumbling over brush and other obstacles in your path.

Don’t compare your routine to what others are doing. Set a time or step goal that is attainable for you. If you need to start with just 10 minutes or 5,000 steps a day and build up, that is better than nothing!

 

Pay attention to your surroundings, and avoid distractions like headphones. Refrain from being on your phone. Give yourself permission to be fully present to the now.
 

Walk on a sidewalk or a path whenever possible or find a smooth, stable surface alongside the road.
 

Dress appropriately. For colder temps, keep extremities protected from the environment. Fingers, toes, ears, and nose are most likely to suffer a cold injury like frostbite. Wear layers and wear a hat and sunglasses.
 

In warm or hot weather, try to exercise in the shade as much as possible, and keep to tree lined paths for your walk. 

Wear appropriate clothing: Light colored, loose fitting clothing made from cotton or sweat wicking fabrics are best. Also, don't forget a hat, sunglasses, and water for hydration.

Mix things up by grabbing a walking buddy, some friends, your children, or romantic partner and take an invigorating walk together.  

Make your walk feel fresh, and go to places you haven't been to before. Examples are a park, arboretum, zoo, or hiking trail. Find a new path or hill to climb. 

Even if you go to the same place every day, go at a different time of day than you’re used to. Lighting, colors, sounds, and smells will be different, and the people and living creatures you notice will also change with a different time.

 
 
There are many benefits of walking every day, and self-care tips and ideas to make this type of exercise a triumphant, health enhancing activity you take in stride (pun intended).

Note: This post is intended for educational and entertainment purposes only, and not offered as health or fitness advice. Please consult with your health care provider, before starting any exercise program.

 
 

Please comment below.

 

 
Do you have questions or feedback about walking for its wellness benefits?

Those people who walk every day find they improve their mental and physical health and feel better about their appearance as well. Do you agree or disagree and why? 
 
Did this post reveal something new that encourages you to consider developing a daily walking practice?
 
 

Please share below.

 

 
I have found if I walk early in the morning, the feel-good vibes I experience carries over into my work and play.
 
 
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