From Chaos to Control: Simplify Your To-Do List and Boost Your Wellbeing

From Chaos to Control: Simplify Your To-Do List and Boost Your Wellbeing

Transforming Your To-Do List
for Better Wellbeing.

Feeling overwhelmed by your never-ending to-do list? Don’t worry — I won’t suggest you abandon it entirely. Instead, let’s transform that mental chaos into a streamlined system that promotes mindfulness and wellbeing.

Creating Your ‘Second Brain’

Start by decluttering your mind and transferring ALL your tasks, appointments and reminders onto a single, comprehensive list — your ‘Second Brain.’ This will hold all your tasks securely in one place, freeing up your mental space for creativity and relaxation.

Choose a method that suits you best, whether it’s a digital app like Asana, Trello, or ToDoist, or the classic approach of pen and paper. The key is to find a system that you find intuitive and reliable.

Capturing Everything

Then set aside time where you can sit down and compile everything onto one list.

Gather all your notes, reminders, and tasks from various sources and consolidate them into one place.
– Grab that mail that you haven’t yet gotten around to sorting.
– Find those little scraps of paper with notes and reminders.
– If you’re like me and you use different notebooks, get them all and put all the lists together.


Appointments you need to remember, calls you need to make, things you need to buy, jobs you want to get done around the house, projects you’d like to get started, trips you’re planning on making.

Capture it ALL.

I know this feels overwhelming, but now everything you think you need to do, is all in one place. You’ve already created some order.

But I Have So Much To Do!

How is this meant to help my wellbeing?! It’s just reminded me of all the things I haven’t done yet!

In a way, yes. But the beauty is that now they won’t be ‘nagging’ you constantly, internally pecking at your head, causing a flurry of panic.

They’re all in one place. They’re safe, you haven’t lost anything.

You do need to start putting them in some sort of order. And even better, you should be able to wipe some out completely. But you’ll no longer need to overtax your brain worrying about remembering everything.

Photo by Luis Villasmil on Unsplash

Get Your List In Order

There are lots of Productivity and Time Management Methods to choose from to help you prioritise and manage your To-Do List. But to get you started just ask yourself a few questions:

* Do I really need to / have to do this? If not, DELETE.

* Do I want to do this? If possible, DELETE. Or…

* Can I give it to someone else to do?

* It’s been on my list for months, am I really going to do this? If not, DELETE. Trust me, it will still be there in another 3 months, might as well delete it now.

* Is there anything URGENT (that’s urgent to you, not something that is on somebody else’s urgent list but not so important to you)?

If so, take a couple of those urgent tasks and put them on your Daily To-Do List for tomorrow.

Towards the end of the day tomorrow, take one or two more tasks from the list at the end of the day tomorrow, and schedule them for the following day. Keep it small. Keep it achievable.


    And You’re Done!

    Take a well-deserved break — whether it’s with a cup of tea, a walk outside, or a moment of quiet reflection. You’ve taken a big step towards regaining control and enhancing your wellbeing.

    Walk Your Way to Mindfulness

    Walk Your Way to Mindfulness

    You don’t need to lie down in a darkened  room to practice mindfulness.

    You don’t even need any special equipment or gear. In fact, practicing mindfulness can be as simple as going out for a walk.

    Discovering Mindful Walking

    I didn’t immediately connect with any mindfulness practices. Even though I studied mindfulness, I struggled to find stillness during most of the practices.

    It wasn’t until a few years later, when I decided that I wouldn’t spoil my morning dog walks by thinking about the day ahead or worrying about anything going on in my life.

    Instead, I chose to be fully present, taking in the sights, sounds, and smells of Palma de Mallorca in the morning. Really feeling the sunrise starting to warm my skin. Being present with my dog, attentive to her and amused by her quirky character.

    I didn’t even realize that this was mindfulness!

    The Essence of Mindful Walking

    Mindful walking is simply the practice of walking while being fully present in the moment. There are many ways to help you walk your way to mindfulness:

    • Walking slowly and deliberately
    • Paying attention to the sensations in your feet and body as they move
    • Being fully present in each step
    • Noticing the contact of your feet with the ground
    • Observing the movement of your muscles
    • Focusing on the rhythm of your breath

    By bringing mindfulness into this everyday activity, we can create moments of peace and presence throughout our day.

    How to Practice Mindful Walking

    You don’t need any special equipment or a specific location to start mindful walking. Here’s how you can begin:

    1. Begin with Intention:
    Set an intention for your walk. It could be to clear your mind, connect with nature, or simply enjoy the movement.

    2. Find a Comfortable Pace:
    Start by walking at a pace that feels natural and comfortable for you. This isn’t about getting somewhere quickly; it’s about being present with each step.

    3. Focus on Your Breath:
    As you walk, pay attention to your breathing. Notice the rhythm of your inhale and exhale. Let your breath guide your steps, creating a harmonious flow between your breath and movement.

    4. Engage Your Senses:
    Bring your attention to the environment around you and observe your surroundings. Focus on what you see, hear, and feel. Notice the colors, sounds, and textures. Feel the ground beneath your feet and the air on your skin. Let yourself be fully present in the moment.

    5. Notice Your Thoughts:
    As you walk, thoughts will inevitably arise. If your mind wanders, that’s okay. Instead of getting caught up in your thoughts, simply observe them and let them pass by, just like watching clouds drift across the sky. Bring your focus back to your breath and your steps.

    6. Pay Attention to Your Body:
    Feel the ground beneath your feet, the movement of your muscles, and the rhythm of your breath.

    7. End with Reflection:
    After your walk, take a moment to reflect on the experience. Notice how you feel and any shifts in your mood or perspective.

    This practice can be done anywhere, turning an everyday activity into a meditation that helps cultivate awareness and presence. Walking really is one of the most accessible ways to practice mindfulness.

    The Benefits of Mindful Walking

    There are many ways adding mindful walking into your daily routine is good for you:

    • Reduces Stress: Helps lower cortisol levels and brings a sense of calm. By focusing on the present moment, you can reduce the mental clutter and stress that often accompanies daily life.
    • Improves Mood: Regular mindful walking can boost endorphins, improve your overall mood, and provide a sense of calm and well-being.
    • Enhances Physical Health: Walking itself is a great form of exercise that’s good for your cardiovascular health and overall fitness. When done mindfully, it can also support your mental and emotional health.
    • Increases Awareness: Mindful walking helps you become more aware of your body and surroundings, fostering a deeper connection to yourself and the world around you. This can help improve your focus, and sharpen mental clarity and concentration.


    The Science Bit

    Scientific research supports the benefits of walking for mental health. Studies have shown that regular walking can help lower the risk of depression, improve cognitive function, stimulate endorphins, and increase blood flow to the brain.


    Sharing the Journey

    As a life and wellness coach, I’ve seen the transformative power of mindful walking in my own life and in the lives of those I work with. It’s a simple practice that can make a big difference, especially during midlife when we often face new challenges and transitions.

    I invite you to give mindful walking a try and see how it can bring a sense of calm and clarity to your day. If you find it helpful, feel free to share your experiences with our community. Together, we can support each other in finding more moments of mindfulness and wellness in our busy lives.

    Sort Your Life Out

    Sort Your Life Out

    Rediscovering Joy and Creating a Fulfilling Future

    In the messy middle of midlife, it’s not uncommon to find ourselves feeling stuck, overwhelmed, or lacking the energy to envision a brighter future.

    The responsibilities, challenges, and transitions that come with this phase can take a toll on our wellbeing and leave us questioning our path.

    However, I’m here to assure you that change is possible, and happiness can be rediscovered. In this post, I’ll share headline tips to inspire you and guide you towards a life of fulfilment.

    But remember, the most transformative journey begins with investing in yourself, and that’s why I invite you to book a 75-minute Sort Your Life Out Holistic Life Audit Coaching Session, designed specifically for midlife women.

    1. Embrace Self-Reflection:
    To sort your life out and find the happiness you crave, start by embarking on a journey of self-reflection.
    Take the time to understand your values, desires, and aspirations.
    Ask yourself meaningful questions:
    What brings you joy?
    What are your passions?
    What do you envision for your future?
    By delving deep within, you can gain clarity and uncover the foundation for creating a fulfilling life.

    2. Identify Energy-Drainers:
    Midlife often comes with accumulated responsibilities, commitments, and obligations that drain our energy.
    Take a moment to identify the activities, relationships, or situations that no longer serve you.
    Are there tasks that can be delegated or let go?
    Are there toxic relationships that need boundaries or closure?
    By decluttering your life from energy-drainers, you create space for new possibilities and positive changes.

    3. Prioritise Self-Care:
    As midlife women, we tend to prioritise the needs of others above our own.
    It’s time to shift that mindset and embrace the importance of self-care. Nurturing your physical, emotional, and mental wellbeing is essential for creating a fulfilling future.
    Incorporate self-care practices that resonate with you, whether it’s practicing mindfulness, engaging in physical activity, or indulging in activities that bring you joy.
    Remember, self-care is not selfish—it’s a vital investment in your overall happiness.

    4. Seek Support and Guidance:
    Sometimes, sorting your life out can feel overwhelming, and that’s when seeking support becomes crucial.
    A trusted confidant, a supportive community, or a professional coach can provide valuable insights and guidance.
    Consider booking a 90-minute Holistic Life Audit Coaching Session tailored for midlife women.
    This session will provide you with the support, accountability, and personalised strategies you need to navigate the challenges and uncertainties of this phase.

    5. Craft a Roadmap for the Future:
    A key component of sorting your life out is creating a roadmap for the future.
    During our coaching session, you will complete a Holistic Life Audit. Together, we will assess various aspects of your life, identify areas that need attention, and craft a personalised action plan.
    This roadmap will guide you in making intentional changes, setting goals, and taking steps towards a more fulfilling and purpose-driven life.

    Midlife doesn’t have to be a period of stagnation or despair. By taking the initiative to sort your life out, you can rediscover joy, create a fulfilling future, and find a renewed sense of purpose.

    Please do believe that change is possible, and happiness is within reach. As you implement the headline tips shared in this blog post, I encourage you to invest in yourself by booking a 75-minute Sort Your Life Out Holistic Life Audit Coaching Session designed specifically for midlife women. Together, we will navigate this transformative journey, guiding you towards a life filled with fulfilment, purpose, and happiness.

    Book your 75-Minute Sort Your Life Out Holistic Life Audit Coaching Session today and embark on a journey towards a fulfilling future!

    One Year Closer To Wisdom

    One Year Closer To Wisdom

    I recently celebrated another trip around the sun 🎈

    A year of challenge, self-discovery, healing and growth. But am I one year closer to wisdom?

    I’ve learned so much I’d need to write a book, not a blog post. So rather than sharing the very many lessons I’ve learned, instead here are the lessons I’m taking forward into my next year, as commitments to my future self.

    Ageing Positively: Age is a number, and my waistline doesn’t define my worth (hello birthday cake!). Embracing acceptance has been a game-changer for me and I hope to continue. I’m learning to celebrate every grey hair, (almost) every wrinkle / laughter line, and a few new curves. It’s about embracing the beauty of being a perfectly imperfect human being and remembering that confidence and authenticity are the most stunning accessories we can wear.

    Which leads me to Authenticity: I know it’s important. I’m reading, I’m learning, I’m shedding, I’m trying. I just haven’t nailed it yet. *see people pleaser

    Stop Lugging Around the Past: Most of us are hauling around emotional baggage. But guess what? You can’t change the past. Carrying it around only weighs us down and keeps us from experiencing the freedom and joy of the present. So, I’m learning to let go, release those old hurts, and make space for new experiences. It’s like Marie Kondo-ing my emotional closet!

    And speaking of Marie Kondo… Less is not more. But less is better. I’ve moved apartments 5 times in 3 years and each time I’ve shed more stuff. It’s liberating! The less I have, the less I want, the less I need and the less I use. Next step… I’m seriously considering a capsule wardrobe. Watch this space…

    Nothing is permanent. The only constant is change. If it’s difficult it will pass. If it’s positive, I can be sure that there will be more twists and turns up ahead. Accepting that change is inevitable, helps me adapt, grow, and stay open to new possibilities.

    Laughter really is the best medicine. Spend more time with the people you laugh with. Life has been tough, we need to balance it out with fun.

    Write. Things. Down. I wrote a post called I Lost My Way in Midlife. The follow-up post will be I Lost My Mind in Menopause! My mind is full. My memory is gone. Write. Things. Down.

    People pleasing. Stop. They don’t even realise you’re doing it. You’re the one who ends up unhappy. Learn to set and communicate healthy boundaries.

    People leave your life. Sometimes that’s for the best. Spend less time with candle-blower outers.

    Belong to yourself first: “The opposite of belonging is fitting in. Fitting in is assessing and acclimating. ‘Here is what I should say/be, here is what I shouldn’t say, here is what I should avoid talking about, here’s what I should dress like/look like,’ that’s fitting in. Belonging, is belonging to yourself first” ~ Brené Brown. As an introvert who protects my limited social energy, I already seek out genuine connections and meaningful relationships. I’ll keep trying to break free from the pressure to conform, celebrate my individuality and trust in being myself.

    Be you. Live your life. For you. I moved to Spain for a simpler and slower life. I’m living it. I’m loving it. Simplicity suits me. I don’t feel a need to do more. I’m happy doing less.

    Worry is a waste of time. Depression is a thief of time. Life is short. Try not to lose precious time on worry and overthinking. Prioritise health and self-care to optimise mental, emotional and spiritual wellbeing.

    Go all in. If you decide to do something, don’t do it half-a*sed. In my personal life, once I say ‘yes’, I show up fully. But in business, I’m less ‘in’. I have a career Plan B (actually, I also have a Plan C!). But I spent most of last year on Plan B, which resulted in me investing a lot of my time in someone else’s business. That business has now pivoted in a different direction, which is incredible for them, but has left them with little requirement for me. A year wasted? No. A year of learning. But this year, I’m investing in building my own business. I’m all in!

    So there you have it, my fabulous friends – a glimpse into the lessons I’m learning while navigating through the messy middle of midlife.

    Here’s to another year of laughter, growth, and embracing the beauty of being!

    Conscious Living

    Conscious Living

    What is Conscious Living & how can it help you create a fulfilling life? 

    Are you tired of feeling like life is happening to you, instead of you actively creating it?

    Do you crave more purpose, joy, and fulfilment in your daily existence? If so, it may be time to start living more consciously.

    Conscious living is about making intentional choices and actions based on your values, desires, and goals.

    It means being present and aware of each moment, and taking responsibility for creating the life you truly want.


    sO, why is CONSCIOUS LIVING important, ESPECIALLY in midlife?

    Well, for one, it can help you avoid the common midlife crisis that comes from feeling like you’ve been living on autopilot for too long.

    By taking control of your life and living more consciously, you can avoid the regret that comes from not living up to your true potential.

    Conscious living can also help you live a more fulfilling life. When you’re intentional about your choices and actions, you’re more likely to create a life that aligns with your values and desires. This can lead to more joy, purpose, and meaning in your daily existence.

    On the other hand, if you don’t practice conscious living, life can feel aimless and unsatisfying. You may feel like you’re just going through the motions, without any real direction or purpose.



    Here are six tips to get you started:

    1. Set intentions: Start each day with a clear intention of what you want to achieve and how you want to show up in the world.

    2. Practice mindfulness: Cultivate present moment awareness by focusing on your breath or your senses.

    3. Connect with your values: Identify your core values and use them as a guide for your choices and actions.

    4. Take responsibility: Recognize that you have the power to create your own life and take responsibility for your choices and actions.

    5. Practice gratitude: Focus on what you’re grateful for in your life, and cultivate a sense of appreciation and abundance.

    6. Take action: Once you have clarity on your values, goals, and desires, take action towards them with purpose and intention.

    By implementing these practices into your daily life, you can start living more consciously and create a more fulfilling life.


    what are the benefits of CONSCIOUS LIVING? 

    Well, for one, you’ll have more clarity and direction in your life. You’ll know what matters to you and how to create a life that aligns with your values and desires.

    You’ll also feel more empowered and in control of your life, which can lead to greater confidence and self-esteem.

    Living more consciously can also lead to greater joy and fulfillment. When you’re intentional about your choices and actions, you’re more likely to create a life that brings you happiness and satisfaction. You’ll be more present and engaged in your daily life, which can lead to more meaningful experiences and deeper connections with others.


    work with us! 

    At mind:body:life:soul we believe that conscious living is the key to creating a fulfilling and happy life.

    our Happiness Through The Messy Middle coaching programmes have a Conscious Living module is designed to help you integrate your new awareness, vision, and wellness practices into your daily life, and take action towards your goals with clarity, purpose, and joy. By becoming more conscious and intentional in your daily choices and actions, you’ll create positive momentum and make progress towards your vision for a more fulfilling and happy life.

    Are you ready to start living more consciously? Contact us today to learn more about how we can help you create a life you truly love.

    Empowered Vision

    Empowered Vision

    As we reach midlife, it’s common to start feeling like we’re just going through the motions.

    We may have achieved some of our goals but still feel unfulfilled or uncertain about our future.

    That’s where an Empowered Vision comes in, to help you connect with your passion and purpose, and create a clear and inspiring vision for your future.


    what is an empowered vision?

    Having an Empowered Vision is about intentionally creating a future that excites and inspires you.

    It’s about tapping into your passions, purpose and potential, and using that to guide you towards a more fulfilling and meaningful life.

    why is it important, especially in midlife?

    At midlife, it’s easy to get stuck in a rut and lose sight of what truly matters to us.

    We may have achieved some of our goals, but feel unfulfilled or uncertain about what’s next.

    An Empowered Vision helps us reconnect with our purpose and passions, and create a clear and inspiring vision for the future that aligns with our unique values and desires.

    how life could look without an empowered vision

    Without a clear vision for the future, we can feel lost or unfulfilled, unsure about our direction and purpose in life.

    We may drift from day to day without a sense of meaning or motivation, feeling stuck in a rut or trapped in a cycle of unfulfilling routines.

    practical tips to create an empowered vision

    Creating an Empowered Vision begins with exploring your passions, purpose and potential.

    Start by asking yourself what you truly love doing, what you’re naturally good at, and what impact you want to have on the world.

    From there, you can create a clear and inspiring vision for your future, and start taking action towards that vision.

    what will the benefits be?

    The benefits of Empowered Vision are endless.

    By connecting with your passion and purpose, you’ll gain clarity and direction in your life.

    You’ll feel more motivated and inspired to take action towards your goals, and more fulfilled as you live a life that aligns with your unique values and desires.

    how midlife could look after?  

    With a clear and inspiring vision for the future, you’ll be motivated and empowered to take action towards your goals.

    You’ll feel more energized and fulfilled as you live a life that aligns with your passions and purpose, and you’ll be better equipped to handle life’s challenges with resilience and grace.


    work with us! 

    At mind:body:life:soul we help you create a clear and inspiring vision for your future, and provide you with the support and guidance you need to turn that vision into reality.

    Our Happiness Through The Messy Middle coaching programmes have an entire module dedicated to Empowered Vision to help you identify your passions and purpose, create a clear and inspiring vision for your future, and take action towards your goals.

    Contact us today to learn more about how we can help you create a more fulfilling and meaningful life.




    Hey there, fabulous ladies! Today, we’re going to talk about something that’s often overlooked but crucial for our happiness – awareness!

    Why is Awareness Important, Especially in Midlife?

    As we move into midlife, we often find ourselves questioning the direction of our lives and our purpose. Awareness is crucial at this stage because it helps us get in touch with our true selves and discover what really matters to us. It’s a time to reflect on our past experiences, celebrate our successes, and learn from our mistakes. Without awareness, we risk living a life that is unfulfilling and disconnected from our authentic selves.

    How Life Could Look if You Don’t Have Awareness

    Without awareness, we may find ourselves going through the motions of life without really experiencing it. We may feel stuck, unfulfilled, and unsure of our purpose. We may make decisions that are not in line with our true desires, leading to a life that feels unfulfilling and meaningless.

    Practical Tips for Incorporating Awareness into Your Life

    1. Take time to reflect: Set aside some time each day to reflect on your thoughts, feelings, and experiences. You can do this through meditation, journaling, or simply sitting quietly and observing your surroundings.
    2. Be present: Pay attention to what’s happening around you and within you. Focus on the present moment and let go of distractions and judgments.
    3. Practice gratitude: Cultivate a sense of gratitude for what you have in your life. Take time to appreciate the small things and express gratitude for the people and experiences that bring you joy.
    4. Listen to your body: Pay attention to the signals your body is sending you. Take care of yourself physically and emotionally by getting enough rest, eating well, and engaging in activities that nourish your soul.
    5. Identify limiting beliefs: Become aware of the beliefs that are holding you back and challenge them. Replace negative self-talk with positive affirmations that support your goals and desires.
    6. Create a vision statement: Define your values and create a personal vision statement that aligns with them. Use this vision as a guide for making decisions and taking action in your life.

    The Benefits of Awareness

    By practicing awareness, you can:

    • Gain clarity about your values and desires
    • Improve your relationships by being more present and attentive
    • Reduce stress and anxiety by letting go of distractions and judgments
    • Cultivate a sense of gratitude and appreciation for your life
    • Improve your decision-making by aligning your choices with your values and vision

    How Life Could Look When You Focus on Awareness

    By implementing awareness in your life, you can experience a greater sense of fulfillment and purpose. You’ll have a clearer understanding of what truly matters to you and the confidence to pursue your goals and desires. You’ll feel more connected to your authentic self and experience greater joy and satisfaction in your relationships and experiences.

    Deepen your Awareness…

    At mind:body:life:soul we understand the importance of awareness in creating a fulfilling and balanced life. Our coaching programme, Through The Messy Middle: Find Happiness In Midlife is designed to help midlife women cultivate awareness and implement practical strategies for living your best life.

    Rapid Change Coaching Offer – Free Session

    Rapid Change Coaching Offer – Free Session

    ✨ Here’s an opportunity you don’t want to miss ✨

    Do you have something you want to change or achieve in your life?

    Maybe you’d like to…

    • Start a business
    • Get a new career (or a promotion or raise)
    • Improve your fitness or health
    • Find new love
    • Lose weight
    • Or something else

    No matter what you’d like to change or achieve, the secrets to success are the same…

    #1: GET CLEAR
    As specifically as possible, decide what you want. The clearer you are on what you want to have in your life, the more likely you are to achieve it.

    Most people don’t tell anyone what they want or what they are struggling with and because of that they don’t get an outside perspective.


    Very few people (if any) achieve anything great alone. Sports stars have teammates and coaches. Be willing to ask the people in your life to support you. 


    ** Special ZERO COST “Rapid Change” Coaching Session **

    Do you have something SPECIAL, something important for you to change?

    If you want to speed up your success rate, then I’d like to help you do it with a special one-on-one personal “Rapid Change” coaching session where we’ll work together to…


    ✨ Create a crystal clear vision for “ultimate success“ so you know exactly what you want, where you’re headed, and what you need to do to make it happen.


    ✨ Uncover hidden challenges that may be sabotaging your ability to make changes that last or that are slowing down your progress.


    ✨ Leave this session renewed, re-energized, and inspired to finally achieve the change you seek- once and for all.


    If you’d like to take advantage of this very special, very limited, and totally FREE 30 minute “Rapid Change” coaching session, email me and answer these questions…

    1. What do you most want to change today?

    2. Have you tried to change this before?
    3. What have you attempted in the past that didn’t work?
    4. Why do you think it didn’t work?
    5. On a scale of 0-10, how important is it for you to achieve change today?
    6. What other areas of your life do you want to change (if any)?
    7. Full Name
    8. Email Address
    9. Phone #
    10. Time Zone
    Check off the areas you’d most like to work on…

    ___ Business
    ___ Career Change
    ___ Health & Fitness
    ___ Relationship (get into one)
    ___ Relationship (improve the one I’m in)
    ___ Other


    Since we’re making this offer for the first time right now and we don’t know how intense the response will be, we can’t guarantee a coaching session for everyone. We’ll take as many people as we can and then start a waiting list. You can expect to get contacted by our team to schedule your session within the next 3 business days.

    If you don’t hear from us, it means we’ve received more requests than we can handle right now and if something opens up, we’ll get in touch with you at a later time.

    Again, to take advantage of this offer, simply click reply and answer the questions listed above. 


    PS: The sooner you send us your answers, the more likely you are to get a session.  Book now.

    Journal Prompts for Self-Discovery in Midlife

    Journal Prompts for Self-Discovery in Midlife


    Journaling in midlife can be a powerful tool for self-reflection, self-discovery and personal growth.

    As we age and our lives become increasingly complex, it can be easy to lose sight of our goals and values. Journaling can help us slow down and take the time to reflect on what is most important to us, and how we can live a more fulfilling and meaningful life.


    One of the benefits of journaling in midlife is that it allows us to track our progress and growth over time. By looking back at our past entries, we can see how far we have come and how much we have learned. This can be especially helpful for those who may be feeling stuck or uncertain about their direction in life.

    Another benefit of journaling is that it gives us a safe and private space to explore our thoughts and feelings. It can be liberating to be able to express ourselves without fear of judgment or criticism, and this can lead to a greater sense of self-awareness and understanding.

    As well as the personal benefits of journaling, it can also be a helpful tool for managing the many challenges that come with midlife. For example, journaling can be a way to process and make sense of difficult emotions, such as grief, stress, or anxiety. It can also be a way to set goals and plan for the future, whether that be career, personal, or financial.


    To get started with journaling in midlife, all you need is a notebook and a pen. Some people prefer to journal in a traditional paper diary, while others may prefer to use a computer or phone app. There are no hard and fast rules for how to journal, so feel free to experiment and find what works best for you. Some people like to set aside a specific time each day to journal, while others prefer to write as the mood strikes them.

    Ultimately, the most important thing is to find a method of journaling that feels comfortable and meaningful to you. Whether you choose to write about your daily experiences, your long-term goals, or your deepest feelings, the act of journaling can be a powerful tool for personal growth and self-discovery in midlife.



    1. What am I grateful for today?

    2. What gives me great joy?

    3. What does happiness mean to me?

    4. What are my most important values?

    5. What things make me feel good while I’m doing them?

    6. What is my gift to the world?

    7. What feelings am I feeling right now?

    8. What is the most important thing for me in this moment?

    9. What is the bravest thing I’ve done?

    10. What do I avoid?

    11. If I didn’t feel fear or shame, what would I do now?

    12. What is my worst fear? How does it limit my possibilities in life?

    13. What recurring situations and people do I attract? What lessons might they have?

    14. What kinds of routines or habits limit my experience of everyday life?

    15. Is there something I should let go of to be able to move forward?

    16. What is my life like when it is in balance?

    17. Why am I doing the things that I’m doing right now?

    18. Where am I going and why?

    19. What was I intended to do in this life?

    20. What can I not help but do?

    21. What is my biggest dream? What can I do today to move closer to that dream?

    22. If this was my last day, would I be satisfied with my life? What would I have done differently?

    23. Am I focussing more on what my life looks like than on what it feels like?

    24. What is my instinct telling me to do?

    25. Who am I?


    When you work with me one-on-one in The Messy Middle coaching programme, you’ll have me as your personal guide on your midlife journey of rediscovery.

    I help women banish stress and the onset of midlife crisis by prioritising wellness and creating a life of meaning, health and happiness.

    Journal Prompts

    Your Life, Your Vision: How to Create a Personal Vision Statement and Live with Purpose

    Your Life, Your Vision: How to Create a Personal Vision Statement and Live with Purpose

    your life, your vision

    If you’re feeling stuck or directionless in life, don’t worry, creating a personal vision statement can be a powerful tool to help you gain clarity and focus on what’s truly important to you.

    In this post, we’ll go through the steps you can take to create your own personal vision statement, the benefits of having one, and some prompts to help you get started.


    Why create a personal vision statement?

    Having a personal vision statement can help you stay motivated and focused when you encounter obstacles or setbacks.

    When you know what you’re working towards, it’s easier to keep going even when things get tough. Additionally, a personal vision statement can help you make decisions that align with your values and goals, leading to a more fulfilling and satisfying life.


    I’m a Midlifer. Is it not too late to create a vision now?

    A personal vision statement can be particularly useful for midlife women because it can help them gain clarity and direction during a time of transition and change. Many midlife women may find themselves feeling lost or unsure of what they want out of life, especially if they have experienced significant life events such as divorce, career changes, or children leaving home.

    Creating a personal vision statement can provide a framework for making decisions and taking action that aligns with your values and aspirations. It can also help you stay focused and motivated when you encounter obstacles or setbacks. By staying true to yourself and using your strengths to pursue your passions, as a midlife women you can intentionally create a life that truly inspires and fulfils you.


    How to create a personal vision statement?

    Here are the steps you can take to create your own personal vision statement:

    Step 1: Reflect on Your Values and Passions

    Take some time to think about what’s most important to you in life. What are your core values? What are you passionate about? What brings you joy and fulfillment? These are the things that should guide your vision.

    Step 2: Visualize Your Ideal Future

    Imagine yourself in the future, living your ideal life. What does that look like? What are you doing? Who are you with? How do you feel? This exercise can help you get a clear picture of what you want to work towards.

    Step 3: Write It Down

    Now that you have a sense of what you want your ideal future to look like, write it down in a concise statement. Make sure it’s specific and inspiring, something that truly resonates with you.

    Step 4: Revisit and Update

    Remember, your personal vision statement is not set in stone. As you grow and evolve, your vision may change. It’s important to review your statement regularly and make revisions as needed.

    Prompts to help you get started

    To create a truly powerful personal vision statement, it’s important to start by reflecting on your values, passions, and strengths. Here are some prompts to help you get started:

    * List two of your unique personal qualities, such as enthusiasm and creativity. These are the qualities that make you who you are, and they can help guide your vision for the future.

    * List one or two ways you enjoy expressing those qualities when interacting with others, such as to support and inspire. For example, if you’re enthusiastic and creative, you might enjoy using those qualities to come up with innovative solutions to problems or to inspire others to pursue their own passions.

    * What are your greatest strengths/abilities/traits/things you do best? Take some time to think about what you’re really good at. What comes naturally to you? What do people often compliment you on? These are your strengths, and they can be a key part of your personal vision statement.

    * What motivates you or brings you joy and satisfaction? Think about the things that really light you up inside. What activities or experiences make you feel truly alive? What brings you a sense of satisfaction or fulfilment? These are the things that should be at the heart of your vision.

    * Write down at least two things you can start doing more often that use your strengths and bring you joy. For example, if you’re really good at writing and you enjoy it, you might commit to writing every day or starting a blog.

    * Combine your previous answers into a single paragraph or statement. Here’s mine as an example:

    “Live in a way that leaves no regrets. Be the best I can be. Use my enthusiasm and optimism to inspire growth and bring out the best in people. Have fun in my journey, keep learning. Open up, let people in, be brave enough to wear my scars on the outside. Maintain a sense of wellbeing and calm, be kind to myself and believe I deserve it.

    Remember, your personal vision statement should be a reflection of your values, passions, and strengths. It should be guided by the qualities that make you unique, and it should be focused on the things that bring you joy and satisfaction. By staying true to yourself and using your strengths to pursue your passions, you can create a life that truly inspires you.



    So if you’re feeling lost or unsure of what you want out of life, take some time to create a personal vision statement.

    It may just be the key to unlocking your true potential and living a life that truly inspires you.

    Books That Helped Me Recover From Midlife Burnout

    Books That Helped Me Recover From Midlife Burnout

    I’ve been on quite a journey of recovery, growth and transformation. These books that helped me learn, grow, let things go and turn my life around to recover from midlife burnout.

    Some are books I’ve read over time and time again or dip into when I need a reminder or a burst of inspiration.

    I’ve recently moved home for the fifth time in two years. So I had to make the (for me) painful decision to downsize my personal ‘library’ of books. These are the books that survived the cull and are with me to stay. They’re that good!

    * This page has affiliate links which could earn me a small commission but doesn’t cost you any extra. And of course, I will never recommend anything to you that I haven’t tried and liked. Promise. For more details see my disclosure policy and privacy policy.

    Personal Development & Growth




    Attention Deficit Disorder (ADD)


    Design Your Perfect (mid) Life Plan

    Design Your Perfect (mid) Life Plan

    Why do I need a life plan? I’ve managed without it all this time, why do I need one now?

    Hey there! I totally get where you’re coming from – the idea of having a life plan might seem overwhelming or unnecessary, especially if you’ve managed to get by without one so far.

    But trust me, having a clear direction and purpose for your life can be incredibly fulfilling and rewarding.

    A life plan is like a map that helps guide us towards a more meaningful and fulfilled life. It’s one that we’ve considered and envisioned for our future. Without a clear life plan we can find ourselves drifting or meandering along with no real direction, vision or purpose.


    So how do I do it?

    So let’s break it down – developing a life plan doesn’t have to be a daunting task. In fact, it can be a fun and enlightening process!

    Step 1:  Take stock of where you are now

    The first step is to take stock of where you are right now. Think about the key areas of your life that are important to you. Write these down as it’s handy to have list for the next stage.

    As a guiding example, when I’m doing my life plan review, I list my key areas for review under my holistic mind, body, life, soul framework.

    So my key areas are:


    – Mental health
    – Personal growth
    – Emotional wellbeing


    – Physical health
    – Fitness
    – Nutrition
    – Personal style & brand


    – Career & business
    – Finances
    – Connection & belonging
    – Where I live


    – Spirituality
    – Life purpose
    – Personal life plan
    – Daily practice

    Everyone’s key areas are different, so it’s important that you choose what’s relevant and meaningful to you.

    * Rate each of these areas how they currently are on a scale of 1-10 with 10 being the best possible life.

    * List the realities of your life such as your responsibilities, available finances, things that really make you happy or things that make you unhappy.

    * Start to consider how you would like them to be. What would a 10 look like?

    Step 2:  Create a snapshot in your mind of your ideal life

    Next, take a moment to dream big and create a snapshot in your mind of your ideal life.

    Don’t hold back – think about everything that excites you, from hobbies to family time to early retirement. Notice any recurring themes or passions that emerge. Remember to dream big!  The sky’s the limit so don’t be afraid to be bold.

    Then, envision what a 10 in each area would look like – this will give you a clear idea of what you’re aiming for. Use your list from Step 1 as a starting point then add anything and everything that gets you excited about your life like hobbies, early retirement, family time, charity work etc…

    Details are good here as it will help you visualise later. Think about those things that you really love to do and notice any themes that might be recurring.


    Step 3: Take an inventory of your skills and talents, listing all of your professional and personal accomplishments, achievements and strengths

    Once you have a clear idea of what you want, it’s time to take stock of your skills and talents. This will help you identify what you’re already good at and what you might need to work on in order to achieve your goals.

    My post 15 ways to discover your natural skills and talents shares tips on how to do this.


    Step 4:  Create a manifesto or personal vision statement, so you can boldly proclaim your wants, needs and desires

    With all of this in mind, it’s time to create a manifesto or personal vision statement. This is a powerful tool that will help you clarify your wants, needs, and desires, and give you a clear direction for your life.

    It should be all-encompassing and include everything you’ve discovered about yourself and your dreams. Review it regularly to make sure it still aligns with your goals. This personal vision statement post shows you how to really get creative with this. Take into consideration your snapshot of your life (Step 2) and what you’ve discovered is important to you.

    This statement should be all encompassing and it should include everything you have already discovered about yourself and your dreams, bringing it all together in one clear statement.

    This enables you to make commitments to yourself and stand for something. It should capture the value you create and who you’re creating for, including yourself!

    As an example, here is my personal vision statement:

    “Live in a way that leaves no regrets. Be the best I can be. Use my enthusiasm and optimism to inspire growth and bring out the best in people. Have fun in my journey, keep learning. Open up, let people in, be brave enough to wear my scars on the outside. Maintain a sense of wellbeing and calm, be kind to myself and believe I deserve it.

    I used to review my statement every 6 months or so to make sure it still aligns but after tweaking my first few drafts, it hasn’t changed in over 5 years, which shows that the initial time I spent in contemplation really got me thinking deeply and helped me create my personal guiding roadmap.

    Step 5: Hold this vision in your mind by contemplating it for a few moments, each and every day

    This is a vital step in the process because you are essentially reprogramming your mind towards this new way of life.

    The more you imprint this image in your mind, the more your mind will guide you towards it and help you stay focused and motivated.


    Step 6:  Take small, actionable steps so you can begin moving towards this new goal

    And remember, taking small, actionable steps towards your goals every day will help you achieve them faster than you ever thought possible.

    If you take time to focus on your new way of life every day, your mind (and the Universe) will begin to create ways for you to get there.


    I hope this helps you see the value of having a life plan!

    Remember, you don’t have to do it all at once – take it one step at a time and enjoy the journey.

    You’ve got this!


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