Bitesize Biohack Daily Journal Prompts That Will Change Your Life

10:08AM Sep 23, 2022

Speakers:

Angela Foster

Intro

Keywords:

journaling

alignment

talk

gratitude

grateful

journal

track

day

write

angela

score

foster

bio hacks

achieve

helps

clients

winds

goals

wins

inbox

Everyday has wins. Maybe it is that you just got to see the sunrise this morning. Maybe it's that you woke up. It's It's amazing. Those are the things that wins and you can be grateful for big or small.

Welcome to the high performance health podcast with your host Angela Foster. The show where we talk about everything you need to break through limits and achieve a high performance, mind, body and lifestyle.

Hi, friends, and last week's episode of Bite Size bio hacks. I promised to talk today about insights that I track and specifically, journaling insights. So the things that I like to look at in my journal on a daily basis. In a future episode, I will talk about the things that I track monthly in terms of my goals, and also just my health optimization. But for the purposes of today's episode, I'm going to be talking into what I do on a daily basis. And I think it's these micro habits that really make a difference. And I've personally found journaling to be such a powerful thing to do is something that if I don't do it for a few days, I really miss and I noticed that I just feel out of alignment actually being in alignment is one of the things that I do track. Interesting, nice. So let me dive into the journaling prompts that I've created for myself from many different resources and just my own intuition as well. And that I found helps me the most. Now you don't need to do all of these every single day. But these are just things that maybe help you that you can add a few of them, even if you just take one away and add into your journal, it may help you. So the first thing I do when I wake up is to set my intentions for the day. So sometimes I will look at how I want to show up. In fact, I always do that, how do I want to show up today, but also sometimes what I'll do on top is just have a mantra for that day. And it might be but it's something from my meditation that has come up for me. But generally, I will write a mantra at the top of my journal. And that's kind of my guiding force, if you like for that day, and for setting my intentions. And then I look at how can I best show up today for myself and for others. And I'll also ask myself, sometimes you know, who actually needs me on my A game today, it could be myself, it could be a family member, it could be a friend. It could be one of my clients, for example. And so I like to ask myself that question because it really helps to frame today and help me show up as my vessel. So that's the first thing I really do is set my intentions and my mantra for the day. The next thing I do is to write out gratitude. Now with gratitude, there is a lot of science behind gratitude and how it can help you to be healthier and happier. However, the most important thing is the feeling that you get. So what I don't want you to do is just write out three things that you're grateful for, or 10 things you're grateful for, but not enter into the feeling. Because it's pretty pointless otherwise. So sometimes, if it's just not coming to you at that point in the day, what I'll do actually is connect with it at the end of the day, because this is an incredible thing to do is to just connect with those moments during the day that you're grateful for. And that's another thing I like to do is to notice things and really consciously be more present in my life. So for example, this morning, you may have seen on Instagram, I posted the sunrise as I came off the gym. And I was just so grateful to see that and see the sky light up on the day of the Queen's funeral here in the UK, I felt fortunate enough to see a double rainbow arc on that morning as I was going for my morning workout. And just little moments like that, that we can be grateful for are so magical. And it helps us just as I say stay in alignment all day. So I think gratitude is something that is your practice throughout the day. It's not just something you journal on, but make sure that you're really entering into the feeling of gratitude. And I think it's helpful to gratitude for things that you already have in your life, but also things that you are looking to manifest as well. And then the next thing I'll do is write down my goals. This is a really important thing, most people don't have that clear goals. And actually don't, if they do have goals, they don't write them down. And that really puts you in the top kind of five percents five to 10% of people if you're actually writing down your goals every day. And it also helps bring your subconscious mind on board to help you recognise opportunities because you could be in the right place at the right time and not know it. So what we really want to do is activate that reticular activation system at the back of your mind to really be seeking out and looking and recognising opportunities when they come to you. And so by writing your goals out every single day, they keep them at the forefront. And this is so important and help to align your behaviour and everything you do to match up with what you're looking to achieve. So I always write those down. And then I check in with myself How am I feeling? How am I feeling in terms of energy and that will frame how I'm going to work out on that day, for example, and I'll talk separately about how I track you know my sleep, stats, my menstrual cycle, what kind of workout I'm going to do and also how I really track the progress that I'm making with my workouts because I think that is really important. So that will be in a separate episode. But for these purposes, really, this is more journaling about showing up as my best self. But I will check in with my energy, and how I'm feeling today and think about if I'm not feeling that high energy, what I could do differently, to really boost that energy, and maybe I need more recovery time, maybe that's the answer. And it's actually about doing less, but I'll generally ask myself that question.

And then in the evening, I like to journal again, I think it's a really good way of bookending my day, it's a way of closing out my thoughts and not carrying everything in my head, because that can really impact sleep. And it means that I can kind of put the day to rest and sort of reflect on what happened. And sometimes I'll even ask myself, you know, a question for my subconscious if it's something that I'm working on, or a question that I'm trying to sort of, not really wrestle with, but find the answer to, and let my subconscious work on it overnight. So in the evening, what I will look at is over over, reflect on my wins for the day, this is something you may have heard me talk about before, I do both gratitude and wins with my daughter every evening, it's really powerful exercise, it really helps you to maintain a positive mindset. And it doesn't matter how small the winds are, I would encourage you to find them in your day, because every day has winds, maybe it is that you just got to see the sunrise this morning. Maybe it's that you woke up, it's it's amazing. Those are the things that are winds, and you can be grateful for big or small, you always want to put them in. And there'll be days where you've achieved masses. And it's just so nice to really record those because you can go back and look on these and reflect on them. So I was do three wins. I then have a look at you know, where could I improve? What would make tomorrow even better? I think that's a really powerful question that I think I originally got when I was doing the five minute journal. So I look at that what will make tomorrow even better, or what can I improve on so that I'm always constantly growing and trying to better myself each and every day. I'll also look at what did I learn, I think that's something that often we listen to podcasts, audiobooks, different things along the way, and, or even when we're just showing up in our business or our any jobs, you know, there'll be things that we've learned during the day and writing them down is a really powerful way of remembering them and integrating them. Because I do read a lot as you know, but I find that, you know, it's there's not a lot of point in reading lots and lots of things if you're not actually going to use them. So I like to write down and summarise what I learned so that I can then really start embodying it and integrating it into my life if I feel that it's relevant for me or for those that I'm serving my clients and things. And then I will also look at my priorities for tomorrow. This is a good way of getting everything out of my head, I like to use an app actually, as part of this called structured that I have on my phone, it integrates with my Google calendar. So it uploads everything from there. And then there's an inbox section. And it allows me to just capture everything that is outstanding. And then I can actually click on it to add when I'm going to do those tasks. So it's super helpful gets out of my head, I know that everything's there in that inbox when I need it, it can send me reminders, if I put tasks reminders on my phone, they automatically are loaded into structured, but then I can also then actually add the time that I'm going to do that job. And I would really encourage you to do that. Rather than just having this endless to do lists is to have a capture list, and then actually shedule when you're going to do those things. And then the last thing really is looking at my alignment score. So did I act in alignment with my highest self today with the goals that I want to achieve with the individuals that I want to serve at the highest level? And I'll give my score myself a score out of 10? Not to judge this but really to bring curiosity to make sure that I'm on track? And if I'm not, how can I change things for the better? How can I serve better? What can I do and maybe is sometimes as I say that actually I just need to work on myself a little bit more with more recovery, so that I can be more creative, more in flow more on that kind of high vibe as well. Now what I do not unnecessarily every single day, but when I'm looking at that alignment score is I'll look at other things that I want to know how I did on so generally, I will look at my energy levels, my productivity for that day, how much I felt in flow, whether I was disciplined with the things I want to achieve, did I grow today? I think, you know, personal growth is really important is one of the six human needs that Tony Robbins talks about. Another one is connection, and presence. So when I was with my clients, when I'm recording a podcast like this, am I being truly present? Am I connecting with others as much as I can? Am I listening to other people as much as I possibly can. So I also score myself on that and then the last one would be contribution. So I don't want to always just be consuming content, I want to be making a contribution because I really want to serve others and make a difference to the lives of my podcast listeners, my email subscribers, my programme members, my clients as much as I can, my family, my friends, things like that. So I'll score myself on those and as I say, I don't necessarily do every single one of those every day but I do find the alignments. are super powerful as a kind of overall. So those are my journaling questions. I

hope that's helpful for you. Connect with me on instagram as you know I love connecting over on there my OMA Angela s foster or send us an email at info at Angela Foster performance.com. I always love to hear from you with what you are journaling on. I think we can always learn from each other. So share with me I hope you enjoyed today's episode if you are enjoying these bite size bio hacks, and I'd absolutely love it if you can give us a like and also a positive review because it helps me to get the message out to a much wider audience. Thanks again for listening. I'll see you next week for another bite size bio hacks.

Thanks for listening. Remember to review and subscribe, you can grab the show notes, the resources and highlights of everything Angela mentioned over at Angela Foster performance.com You can also snatch up plenty of other goodies, including the highly helpful Angela recommends page which is a list of everything she personally recommends to optimise your mind, body and lifestyle