“Success” Through Journaling – Pillar 1 * Day 4

The “Bad Day” Turnaround

Download Your PDF Workbook Here

G’day! G’day!!!

So glad you’ve joined us again for Day 4!

How’s your adventure been so far? Hopefully you’ve found it to be pretty easy and very doable for you.

Have you noticed any differences in how your life is flowing yet? 

It’s ok if you haven’t, but generally by maintaining a consistent journaling practice you’ll start to see things with different eyes, and often that helps to lift your day and your life, helping to keep your mental health in line 🙂 

But it’s usually around Day 4 where we can also start to see some dark patches in our life, and sometimes things can even threaten to derail us from our practice because “life” starts to get in the way again.  

However, the real key to rising up and being able to shine our light in any climate, is having some solid tools and resources behind us that help us to navigate when life starts to get us down or stops flowing how we want it to.

And sometimes those feelings can be so overwhelming that we need to have a more powerful way of dealing with those dark moments or days – remember, not everything is roses and sunshine all the time!!

But it is important to know how to deal with a bad day so it doesn’t become a bad week, a bad year, a bad life!!

And so today, you will learn one of the best ways I’ve found that helps me turn my bad day around!!!

And I’m so glad I get to share these wonderful gifts with you!! It really helps to keep you on the front foot!!

But before we get into that, … Let’s review!!

And if you’ve got any questions, reach out here … 

#ENJOYTheJourney!! 🌺❤️🌺 


Steps In Review Prompts

If you haven’t got your own Journal yet – click here to Download Today’s PDF Workbook


Step 1a – Love … Own The Power Within

Make a list of ten, twenty, fifty or a hundred things that you love, no matter how big or small.  Review Day 1 instructions to refresh your memory of how to do this if you can’t remember what to do here.


Step 1b – Gratitude … The Magic

Grab your journal and write down

* 3 THINGS that make you feel happy

* 3 PEOPLE that have added value into your life

* 3 Things about YOURSELF that you can appreciate

Plus …

* Something/Someone that has INSPIRED you

And if you want to take it one step further – go ahead and outline WHY that makes you feel happy, HOW they added value to your life, WHY that meant so much to you, WHY you appreciate these things about yourself, and WHY you were inspired by that person or thing.


Step 1c – Awareness … The Power of Being Present

Take a couple of deep breaths and slowly feel into your body (your feet, hands, head, your torso), BEYOND your body, BEYOND the room, … even the yucky stuff, and notice if there are any messages for you today, … or if there is any part of you that is asking for more attention.


Step 2a – Your Top Ten Desires

So, what are your Top Ten Desires, the things that you really want in your life and that really matter to you? Why are these things so important to you?


Step 2b – Your Perfect Day

And what does your Perfect Day look like?  How does it play out?

From when you first wake up to when you go to sleep at night … and all the bits in the middle.

Be as descriptive as you can and be sure to include all the senses – what you see, hear, smell, feel, touch, and taste, who you’re with, what you’re doing … you get the drift.


Step 3 – Discover your WHY

Read the description of Your WHY out loud with feeling morning and night AS IF it is happening right now – Make sure it fits you perfectly,  and if anything needs to be adjusted do so then re-write it out again properly.



And for Today’s Adventure …

Step 4a – Brain Dump

Now, please understand that we all have bad days and all go through stuff – it’s natural and normal, and generally we all usually have something bottled up or bothering us!  

Though admittedly I have known some rare people where they authentically transmute their stuff literally like water off a ducks back – and they lead incredibly charmed lives as a result, … 

So if this is you, Congratulations!! You do indeed have a very special gift!! 

But for the rest of us mere mortals, it’s important  that we acknowledge what’s going on and how we feel so we can get it out of us so that it doesn’t infect the rest of our day, week, month, year or life!!!

Now there are many different ways of getting our real deep dark feelings, thoughts and emotions out of us, but to keep it simple and in line with this journaling practice, let’s do the following …

Grab a pen and some scrap or disposable paper – trust me, sometimes you don’t want to keep what makes it out onto that paper!! But if you do, you can always stick it into your journal afterward – so probably only write on one side of the paper in case you want to keep it.

Now here’s the thing … you can’t move forward while you’re trapped in your mind with all the noise and emotional BS holding us to ransom, so it’s time to get it out of your system NOW Girls & Boys.

Step out of judgment and fear and just blurt it out onto paper – say all the things that you’ve been wanting to say, no matter what it is, no matter who it’s to. If you want to curse, curse.  If you’ve got strong feelings about someone or something, just let it all out safely on paper. 

Write it out big and bold or just squiggle illegible lines – it really doesn’t matter.  It doesn’t even have to make sense!!! Just get it out.

There is no right or wrong here – there is no judgment!! No-one will even know what you’re doing and no-one ever has to – this is a completely safe space.

And then, once it’s out, don’t dwell on it – just let it go – allow yourself to feel the release.  

By getting it out of you, it’s shining a light on it and you let it air, which lets go of a lot of pent up energy – energy that you often don’t really want or need in your body and your mind.

Sometimes just getting it out allows you to feel “heard”, which in a loud and crazy world rarely happens unless you are hanging out with the right sort of people – and even then it can still come back to bite you! No wonder people have trust issues!!!

But once it’s been let out like this, it’s safe – it’s kind of like the calm after a storm, and everything is fresh from the rain.

Be Brave. Be Bold. And let it come to the surface.  Bringing it to the surface is often enough because awareness will help shift it, but if it leads to some tears or other pent up energy – go do something active with that before moving on, but generally, awareness is often enough to shift it.

Once you are “Done”, you will sort of feel the energy dissipate, the words will slow and the pen just somehow stops moving because there is nothing left to say.

When this happens, … cool – just let it go.

Understand, it’s not unusual to feel a little drained after doing this part of the process – you’ve potentially been holding this for a long time, and so putting it down, so to speak, may be a relief, … but it also serves as a reminder of how much energy you have used holding it in!! So be gentle with yourself! This is big work sometimes!!

So when you are “Done” perhaps just let your notes “sit” for a minute – take some deep breaths and as soon as you are ready, keep going with the rest of the Steps – you don’t want to stop at this point if you’re interested in seeing your life improve though.  

Letting it “sit” gives me some space mentally and emotionally which provides more objectivity when I read back over it – if I need to, I may even read it to a safe and trusted confidante or at least get some extra professional support if needed.

So once you’ve gained a little emotional and mental distance, you can decide if you want to keep or destroy your notes or not.

After reading through them once though, I would strongly suggest destroying the Brain Dump which is why I recommend writing it on scrap paper.

Most stuff that comes out really isn’t anything you want to keep, unless you’ve been able to express yourself in a way that you wouldn’t otherwise be able to, which can sometimes help with healthy communication or if you’ve also collected some great Wisdom then you may want to keep that part too if it helps you move forward.

But like I said, generally it’s just crap, so give yourself permission to just let it go and destroy it. 

You don’t need to do anything else with it except throw it out, burn it, cut it up – do whatever makes you feel clean and clear of it.

So now you have it all out of you, usually all you need to do is mentally say ‘thank you’ to that part of you that was expressing, for showing you where you could possibly heal and move forward.

And even just being thankful that it is out of you is enough!! So don’t complicate things, huh?  So once that is done, simply allow yourself to move on.

Now, I can’t recommend this enough!!  Please make sure you get the support you need!! 

Our mental health is very important and must be taken care of – but it starts with US helping ourselves first – and sometimes that means stepping up to get the help you need.

We are not designed to know how to handle everything ourselves – we thrive well in a community where everyone helps each other in different ways.  

But please understand that we ALL need a helping hand at one point or another to get it done.  It’s nothing to be ashamed of, in fact, be proud!!  Be proud that you stepped up in the Directions of your Dreams. 

If you need some help to point you in the right direction, please get in contact with me! …

But for now, it’s your turn to Brain Dump anything that might be on your mind … 


Step 4b – Are you Belly Up Or Belly Down?

OK, so can you guess what I mean by the title of this step?

After dumping any of your own crap, you now get to DECIDE if you are going to let the crap in life Build you or Bury you.

Did you know you can drown in an inch of mud, depending on which way you DECIDE to lay?

And did you catch the key word? DECIDE!! 

Yes, … it’s a CHOICE!! 

In a world where you may feel that everything is against you, even though you’ve started to face it and gotten it out of you, YOU decide how you are going to handle things moving forward, and YOU get to DECIDE which way you want to be facing!! 

Do you want to be Belly Down, where you’re drowning in mud and it’s not getting any easier or brighter? (Understand, this is the place where the slide into depression begins)

Or do you want to be Belly Up, where you CHOOSE to roll over onto your back and look up?  Yes, you might still be in mud, but at least you can still see some light!  And you get to breathe!! (And this is where you get to change your stars too!!)

Because you see, as the mud clears from your eyes, and if you’ve DECIDED to, you may even be able to see the stairway out.

If you’re being proactive in your own mental health, and if you’re actively looking, even if you haven’t been able to find it for yourself yet, you’ll be able to find SOMEONE who will be able to at least help you get on the right track again. 

Over time, and with continued practice, using today’s simple process, you’ll be able to work out a lot of stuff for yourself, saving you thousands of dollars in therapy!! 

But like I said before, if you ever feel like you do need help, then once again, please make sure you reach out to someone or seek professional support.  

Yes, our journey is about rising and shining, but I do understand that it can be very tough at times – so please understand this …

While it is common knowledge that no one can do it FOR you, no one EVER said that you have to do this on your own either! Help really is only a message away – And you can reach out to me!

But it IS ultimately up to you to take full responsibility and DECIDE if you want to be Belly Up and actively look for the light in an otherwise dark world.  

Or Not!

Remember, asking this question every day, sometimes every moment, makes all the difference in how your life travels!!

So what are you DECIDING right in this minute about your life and your situation? Are you Belly Up?  Or Belly Down?


Step 4c – How ELSE Do You Want Your Life To Be?

D’ya know, it’s so easy to keep getting caught in the crap of life, and it can sometimes feel like a never ending cycle!  

Yet, when you look at it, talking about your problems doesn’t really seem to fix anything, does it?  In fact, it often only makes things worse, spreading the mess across more AREAS of your life, across more TIME of your life …

So if you don’t want to make it worse, let’s make a deal that from now on you only speak about the good things that are going on in your life and let’s not perpetuate the crap, ok?  

Remember, Love, Gratitude and Awareness are the first steps, so if you want to talk about something with your friends, start there and talk about all the good things in your life and watch how things start shifting for you.

It’s certainly can’t hurt, Right?

But I get it – being Belly Up most (if not all of the time) can take time and practice to come naturally, so if you find your natural tendency to be Belly Down, one of the quickest ways to start rolling back over is to remind yourself that being like that got you to where you are in the first place, and staying in that dumpy space doesn’t support you to change it!  

But did you know that drawing on your Top Ten Desires, Your Perfect Day, and Digging Deep into your WHY can really help you climb out of the Darkness if these things are strong enough and meaningful enough for you?

Well, if you want your Desires & Dreams, you must RE-COMMIT to being Belly Up and doing that at least 51% of the time so that you can start shifting the balance of power in your favour!

And the best and easiest way to do that is to focus on how ELSE you want your life to be instead.

Now, first of all, it’s important to understand that in saying this, you can’t change anyone else!  How they think and feel or act is THEIR responsibility – YOU only get to do YOU and they have to do them!! Make sense?

It’s also really important that when you think about how ELSE you want your life to be, you make sure you are focused on it being stated in the positive, and not driven by what you DON’T want.

eg  You might think “I don’t want the staff to pick on me at work any more”, so another way to write this could be  “I have empowering relationships at work”.  This small shift makes a really HUGE difference!! And you’ll get better at this with time too.

But for now, THIS is the time to dream and play and to create your own Transformation Narrative!!  Remember, stay in the fun and lightness of the process and let all the goodness and wisdom flow. 

So really tap into your DECISION of being Belly Up …

And thinking about what you just Brain Dumped, how ELSE do you want that aspect of your life to be?

If it’s a relationship, how do you want that RELATIONSHIP to be? 

If it’s your family or your children, how do you want life with your family and for your children to be? 

If it’s to do with work and life in general, how do you want your work and life to be? And how do you want it to flow? 

If it’s your health, how do you want your health to be? 

If it’s your money, how do you want your money to be? 

If you are just generally unhappy or not satisfied …

Basically,  it comes down to this one simple question …

How ELSE do you want your life to be?

So go ahead and write down all the ways that you would like that aspect of your life to be instead. 

Go on! Get writing!!  You’ve got this!!

PS – If you’re still having trouble with this, maybe Brain Dump as to WHY you might still be Belly Down or connect in with the Facebook Group to get some help or a fresh perspective if you need to … but remember, it’s up to YOU to decide how you want your life to be moving forward – and no one but YOU can make that decision for you. 

And remember, what you focus on you will receive – it’s a natural law of the Universe.


Step 4d – Small Steps That Achieve Great Things

Ok, so the best and quickest way to get things moving in the right direction is to start to brainstorm creative ways to help you ACHIEVE how you want things to be in your life.

So now it’s time to throw around some ideas that will help you to start to embody some of those things you want.

But the secret is …

These don’t need to be exceptionally big things – in actual fact, it’s the small things that count most here because you are breaking down the barriers that stand between you and what you want.

So it’s your turn …

Write down one or two small things that you can do to get you moving in the right direction, in the Direction of your Dreams?

PS!! Be sure to celebrate in a healthy way when you have completed these Small Steps!! 

Focusing on THAT feeling of accomplishment and achievement will really help you start shifting your life in the Direction of your Dreams!! 

So, let’s go!



Evening Review …

Day 1:  

What is TODAY’s best Gratitude? And why?


Day 2:

Review your Top Ten Desires and your Perfect Day each morning and night. Read them out loud with feeling until they really start to come alive for you. 

You could also put these lists under your  pillow while you sleep so you can take your Desires and Perfect Day into your dream state – a much nicer way to go off to sleep wouldn’t you say? 

This works really well with your favourite sleep music playing softly in the background and/or your favourite essential oil diffusing.


Day 3: 

While holding onto your Desires and your vision of your Perfect Day, bring your positively stated WHY to mind now too. 

Really focus on it and really allow it to sink deeply into your heart.


Day 4: 

As you are delving into your Desires and your Perfect Day and reminding yourself of your WHY, really anchor in your Commitment to being Belly Up. 

Imagine yourself as a warrior taking your small and large steps, carving your way through any obstacle and standing for everything you believe in and want in your life. 

Then take your conviction and victory into your dream state while you sleep.


Until Next Time …  

Love, J. xxOOxx  

#ENJOYTheJourney!! 🌺❤️🌺