February, 2026
Free G.R.A.T.E.FUL Morning Journal Page here
Let's talk about morning routines. Everyone, ESPECIALLY CAREGIVERS, i.e, moms, teachers, content creators and business owners, the list goes on, should have a morning routine in place as it leads to a more productive day, less decision fatigue and a time to take care of yourself FIRSTLY. For many, it will be another 14 hours or more before an opportunity of alone time not in a bathroom presents itself.
I have been a member of few recognized Morning routine clubs. I was once a member of the 4am club but that led to continuous cycles of burnout as a caregiver. My nights could not end early enough for me to get the rest I needed for the day while also starting at 4am.
Then I joined the Miracle Mornings club but that was a bit too restricted and I didn't find all the habits beneficial to me. They wanted me to read (dont' get it wrong I love to read just not everyday when time is precious) and sit in silence for an for hour. hmm Maybe it was less than hour either way, I didn't find that beneficial.
WAIT, WAIT, WAAAAIIIITTTTT, You maybe thinking the same thing about the G.R.A.T.E.FUL Morning routine but many of these acts are stuff we naturally do, should do , need to do and best of all, you don't actually need to be an early riser. You can do this anytime in the morning.
Begin with gratitude, yes even before grabbing that coffee or sip of water or worse before grabbing the phone to get a quick glance at your socials. Begin with GRATITUDE. You just woke up not everyone is guaranteed that. Take a moment to jot down a few things to be grateful. I love using the GrArtitude Journal, it has dedicated space for gratitude. Here is free sample or you can purchase a full copy copy here.
G-Gratitude
Take a moment, you just woke up, not everyone is guaranteed that. Jot down a few things you are grateful for. If you struggle, try to do gratitude through your five senses or look for two ways you plan to provide a service or help someone out so they feel grateful for your presence in their life.
R-Reflect
Write about yesterday, or today or whatever comes to mind first. It is great to just clear your mind before jumping straight in productivity mode.
A-Artistic Expression
Spending just 15 minutes in an art or craft activity can be mood-boosting as the activity brings you joy, self-confidence building as you complete an art project, you receive that sense of accomplishment . Art is good for the brain, as the attention to detail strengthens your memory, while also building and sustains your attention, Some art is even good for your muscles such as coloring, or painting. The think repetitive strokes are good for fine motor skills and stretching joints in the fingers to prevent or reduce stiffness.
T-Time to yourself
Yes, do I really need to spell out the importance of this. You need time to yourself. You can not always be on demand for everyone else. Are you trying to die young....ish.
E-Exercise or Eat Nourishingly
You get to chose how to do E. Either you exercise every morning or once a week. Or you eat nourishingly everyday or just a few times a week or you can do both exercise and eat nourishingly. This routine has a lot of flexibility to it. It is great for your mind, body and soul. Again, I don't think I need to spell out the benefits of exercising and eating nourishingly at the start of your day.
"Full, that is how your cup should fill after completing this routine. "
So as you can see, this routine is not restrictive , it is not complicated and you can either do it before sun rises or mid-morning. I promise your morning will feel GRATE. YES, pun intended. Lol
January 2026
Finding Gratitude Journaling Boring?
Are you finding when you lift your pen and grab your gratitude journal to sit down and begin journaling that it feels like a chore. That gratitude journaling has become a mundane and kind of boring even when paired with your favorite hot beverage and sugary snack. You are not aloneeee girlfriend. I was finding gratitude Journaling sessions a little lackluster {insert Yawn emoji} and simply doing it because all the experts spell its many good feeling benefits and because my husband gifted me with a gratitude journal that even included prompts. I could not throw his gift away and yet the journal sat on my bedside giving me the side eye when I started to skip a few days and slowly that turned into a few weeks. I was soon headed down to skipping it , tossing the journal in the TRASH and completely leaving the practice alone all together.
It all changed when I changed how I thought about gratitude and how I begin gratitude journaling.
I examined the the entire way I approached gratitude Journaling as an event, how I prepared for this event, what I did during the event and even after my gratitude session. Would it just end with the closing of a book.
"Get Ready with Me" Gratitude Journal Edition
Instead of just opening my book to a clear blank page or a continue from a running list. I cleared my mind using my favorite mental space clearing activities: COLORING and also brain dumped ,so mind was in a relax state and could deeply ponder about I was grateful for. I started using illustrations in The GrArtitude journal since the illustrations are quaint for quick coloring sessions. There is also plenty of space for brain dumping. Here is a free Sample so you can try it out.
During The "Gratitude Journal "Session
Second, I changed how I found gratitude. Instead of just listing down what I am grateful to have . I thought whole body and mind. I like to write my gratitude from the perspective of my senses and emotions. I look for something grateful related to what I can see near me, smell, touch, taste and feel all near me or within close proximity. In addition, I write down a happy moment for the day. This does take me moment to ponder a response to all of these prompts but my gratitude sessions are more thoughtful and meaningful. I really try to not end it until I have completed all those prompts. We often say, we have so much to be grateful for but yet many of us list the same repetitive items, food, friends and health. Wonk, Wonk. Let's get deeper .
If that is too hard then this is an alternative gratitude Journal approach. If you don't want to gratitude through your five senses and emotion then I time block my gratitude. I specifically look for several moments that occurred throughout the day picking one from the morning, lunch time, dinner time and around bedtime. This may take some time to ponder but if you want to color while you think. The Gr'Artitiude Journal has coloring illustrations to occupy your time CREATIVELY not WASTEFULLY while you ponder.
"The After Effect" or" "Reverse Gratitude"
Third, I added on reverse gratitude instead ENDING journaling with what I am grateful for I added on a pay forward section or what I call "REVERSE GRATITUDE" I wrote down acts of service OR kindness I want to do for specific person or place within the next day or two. This made gratitude journaling less selfish. It does not need to always be about ME, ME,ME. . I write my reverse gratitude in The GrARTitude Journal. Free Sample here. There is plenty of space in the daily reflection section.
Try these tips and advices in your next gratitude journaling session. Don't forget a free sample of the GrARTitude Journal Here or purchase entire Journal here
December, 2025
Are YOU turning 40 and Fearful?
Free Fearless into 40's Printable here. Supplement with the steps outlined below in the post.
Are you 39 on the door steps of 40 afraid to knock because you don’t what’s beyond those doors? Or are you 38, clutching tight your thirties as though somebody is stealing your designer bag from your hands. Or hey, Are you 40 and like what in the helllllllll ,I was 20 yesterday. Well homegurl, 40 aint so bad lol. It is actually the beginning of something beautiful. Beyond 40, you get to define who you really are, put priorities in place and become the woman you daydream about. If you are still skeptical, lend me just 25 minutes of your time and complete my mind frame reframe printable also known as the Refocus Journal Get your FREE printable here. .
Anxiety is a fear of the unknown the same as starting a new Chapter in your life whether you are turning 30, 40, 50
The 5 step approach will guide you up over the hill to 40 with ease.
First Step: Refocus
In refocus there is a quaint coloring picture which can be colored in 10-15 minutes. I suggest using coloring pencils to prevent bleeding. While coloring, take a moment to remember the fear and worry you had turning 30. You probably had one of those 30 things before the 30 list. Did you complete it? Probably not, and guess what you still made it through your 30s. So affix your mind, to acknowledge that reaching 40 is the same thing, yes we are getting older but we are also getting wiser, our priorities are established and overall our self-esteem is higher so you have the ability to accomplish that 30 before 30 list and so much more in your 40’s.
Step 2: Reframe:
In this step, I want you to think about goals or events you can look forward to in the next 10 years and how you can start either preparing for it or just to get your mind looking at head with excitement. For me, in the next ten years, 5 out 6 of my children will be adults. I can’t believe that, especially when one of this is still quite young now. He can’t even be left home alone and to know in 10 years he will be a young adult. I am about to start crying, I need to spend more time with him.
Step 3: Release
In release, this is where you pour your worries and your fears onto paper. While I won’t mitigate your fears. Some worries and fears, we can do steps now in our early 40’s or late 30’s to address the issue. For me, I am concerned that I may be diabetic so I am making efforts now in my early 40’s to change my diet and I am including more cardio in my weekly lifestyle.
Step 4: Rebuild
We have spend the last 30 something years allowing others to describe who we are and living by the standards of others. I am tired and I know you are too. Take a moment in this rebuild section and think of four characteristics you want to live up to and be described. For me, that is being FIT, UNBOTHERED, FINANCIALLY SMART,FAMILY-Focused. I have to throw in Family FOCUSED remembering in 10 years, I will have 5 of my 6 children who will be adults working towards building their own family. Insert a crying EMOJI please. In the bottom portion, write how you want these to play out in your life over the next decade.
Step 5: Relief
Look, 40 is coming no matter how much make-up or not outwardly acknowledging . You may look 20 but your death certificate will still say 40.. So in the two spaces below, I want you to write about two big milestones or events coming in your forties. For me, I am excited about Holiday events, with all big children and I am also excited for going on Umrah with all my sons once the youngest reaches 7 or 8 which is in just three years. I am also excited to celebrate high school graduation parties soon. My oldest should be graduating in one year. By that time I will be 40’s and two years after that I will be planning another graduation party. God-Willing.
I hope by now, you are excited about your 40’s and you don’t see it as the end of a good period in your life. You are still blooming and aging gracefully. I hope you have enjoyed my free sample. You can purchase the digital version here, and the book bound version here.
November, 2025
Six-Steps: Stress to Serene
Hey, I know how you are likely feeling! You have an upcoming event, or you have an “unexpecting event coming up or maybe the event is over and now you are feeling a little post event stress or shame. Firstly, I have been there in your shoes and emotions. Either I am an anxious over-thinking ball of anxiety prior to an event or I am reeling an reliving it afterwards feeling stress, shame or embarrassment. Throughout my most of my life since I was preteen, journaling has helped me process and cope with big emotions at the time I couldn’t identify such as anxiety or shame or to process emotions I could identify such as sadness, embarrassment and guilt. I would continue journaling through adulthood as it continue to provide the social emotional relief I needed but then Motherhood HIT, After motherhood , I felt deeper emotions, not necesarily social related emotions. My head hurt, my brain ACHE, I couldn’t think, my mental capacity was stacked. . I picked up coloring pencils and immediately felt the mental-load lightening. Coloring became of my morning and evening routine. Alongside journaling and hot cup of coffee. I eventually sought the market for all in one coloring journal to make morning and evening routine simpler. for a journal that combined both thoughtful journaling and relaxing coloring. Not finding any, I created this journal for myself, FIRSTLY, and hopefully others like, you reading this, can benefit from journaling and coloring cope with anxiety, stress, mental overload and plethora of other emotions weaking our mental wellness daily. picked up -overthinking after the event and feeling a bit of shame, embarrassment or stress. Secondly, there are easy practical steps you can take to aid you in managing your emotions and thoughts. Below, I will explain a practical 5 step solution anyone can remember and follow to aid them with anxiety, stress or shame. I have a free sample here
First Step: REFOCUS
First, Refocus your mind. Currently, your mind is absorbed and ruminating either on the unknown or what cannot be changed. So either the future or the past. The goal of refocus is to get your mind off of the future and the past and to settle it down. , to pull it away from that upcoming event or from the aftermath of an event. You need to give the brain an escape, a place to settle so you can relax and allow yourself the ability to have clarity for processing which is needed in the later steps.
In refocus, you will need to to an activity or a task you enjoy but it must do 2 things: FOCUS and SUSTAINS your attention. Sustaining is key as it aid in the calming your mind and stop the ruminating . This can’t be activity that you can do on autopilot such as watching television. For activities that focuses and sustains, in my restore journal I have coloring illustrations of cozy indoor and outdoor settings. Free sample available here; however feel free to use coloring books of your choice, or another hands-on activity that cannot be done on autopilot. Some people are very good at knitting, and can knit an entire blanket without ever really looking down , if you are this good. Wow, you are amazing, and secondly, this is not the activity to do in this moment because you are doing it on autopilot. Your brain, will easily return to worrying and overthinking. Not allowing it to settle and relax. getting ready for the next step. I’ll explain the next step shortly.
Step 2: Release Statement
The next step Writing the Release Statement. The release statement is your place to get all the thoughts, and emotions out of your head and heart and onto paper. NO, this isn’t counterintuitive because during the Refocus stage you really calm yourself and now you can write with clarity. Respond to these questions. : What is the upcoming event or future occurrence taking place? Why are you worried? How likely is the nature of your concerns actually going to take place? Has an occurrence of this nature happened before? What was the outcome of that event? Is there anything within your ability beforehand that you can do to prepare for the event? Why is this event occurring? Is it something you want to do or need to do? Questions for post-event stress or shame? What happened in the event that really stands out? Why is this important? What does it say about you as a person? What does it say about your character? Do you completely agree that what it says about your character is truly who you are? Explain how it is or is not a part of your character? Describe the event to yourself as though you are telling a dear friend.
Third Step: Reframe
Third step is to breathe in and out and breathe out and then reread your release statement and try to take it as story you are hearing for the first time. This is you reading about yourself but you reading from another perspective. Now ask yourself, is there any good you can identify? Is there any loopholes you can find? Is there any fallacies or things that can never happen in a million years. Or if you are reading about post-event stress or shame, is there another perspective you can see something be understood.
Third Step: Reframe
Third step is to breathe in and out and breathe in & out and then reread your release statement and try to take it as story you are hearing for the first time. This is you reading about yourself but you reading from another perspective. Now ask yourself, is there any good you can identify? Is there any loopholes you can find? Is there any fallacies or things that can never happen in a million years. Or if you are reading about post-event stress or shame, is there another perspective you can see something be understood.
Fourth Step: Rebuild
Depending if this is before an occurrence that is causing you anxiety or post-occurrence that is causing you stress or shame. You are a valuable person. We often have the ability to see value in everyone except ourself. I am here to tell you that until you embedded yourself in self-compassion; you will likely always deal with anxiety or stress or shame. In the rebuild step, take a moment to have some self-compassion for yourself. Turn off or mute that doubtful or mean voice in your heart or head. List four compassionate words you would say to person but say “my friend you are”....”in similar situation. Now write four affirmational statements using those four words but this time begin the sentences, I am. I have a free template here that you can use for this exercise.
Fifth Step Rewind & Relief
Finally, Relief is almost near. Unfortunately, healing anxiety can happen but you must work with a trained therapist in Trauma healing which means until you are completely heal, anxiety, and stress will occur repeatedly throughout your life like a seasonal allergy. This journal intends to aid you through anxiety and stressful moments. Take a moment, and think about the upcoming an event, or event that you went to in past that appears similar to what is giving you anxiety. How can you can prepare yourself for next time. Is there something you can practice or knowledge you can gain that can prepare you for this incident; therefore reducing the anxiety surrounding this event I want you write down four ways in which you can prepare yourself for a similar event or what you can do differently that will reduce the anxiety and the stress.
Sixth Step: Reward
You have made this far in the journal, being kind to yourself, reliving stressful moments, digging for lessons, and uplifting yourself through encouragement and acceptance. Here is my REWARD you. A mindful coloring illustration for calming the mind and RESTORING YOU!!!
Restore Your Motherhood: Exhausted to Encourage in under 30 minutes
Free Printable available
Hey Stay at home moms, working moms, and all us exhausted moms in the in between and deep in the trenches of motherhood. Restore your motherhood in just 30 minutes and feel encouraged for the long journey ahead. All of moms, despite our title have a huge role upon our shoulders, that is to keep looking like we are 16 years old, raise healthy securely attached children, maintain a Pinterest clean home, and make sure the husband’s food is ready on demand. I am exhausted just writing that.
This is wear coloring and journaling comes in handy. Coloring and journaling are known techniques to relieve stress and restore mental wellness. I have an one-in one resource available here for free. Further following my five step process, you go from exhausted and to feeling encourage. The best part, you can probably can complete it all under 30 minutes. Stay me, while I give you the break down.
First step Refocus
Focus your mind with a 5-8 minute coloring session. This activity will begin to calm your mind and take you to a serene place removing the constant nagging thoughts of what you need to do next and what’s for dinner . It’s okay if you don't finish the picture. You can return to it later.
Second Step: Release
Brain dump, brain dump, get all the stuff out of your for mental release and relaxation. Activity completion 3 minutes
Third step: Reframe
Find the reframe section of your free resource, you are going to take a bad scenario that happened yesterday or today with either your children or your spouse and you are going to look for a positive perspective from that moment. What lessons can you learn from this moment? Or you can, take a moment, and remind yourself of something you did for your family that wouldn’t have gotten accomplished if you didn’t do it and how it benefitted the other person. For example, taking the kids to the park. You could definitely use that time to go grocery shopping, had family time at home or bonus some self care time for you. Instead your children got some exciting outside time, instead of screentime, played with other
children and added fond memories to their childhood memory bank. You did that Momma!. Activity completion time is about 5 minutes.
Fourth Step: Rebuild
Come up with four words describes you as mother but I challenge you to look for positive uplifting words. These can be simple words and then you I will walk you into writing into affirmational statement. What are your four words? Write them in the rebuild section: don’t forget to I have a free resource for you to use here. My four words are: safe, cook, here, read. Now writing an affirmational statement is easy: begin with I am and end with the sentence: I am dong my best. None of us is perfect. So here is my example : I am a good cook providing meals for my family; I am here with them whenever they need me. I provide a safe home and read to them before bed. I am doing my best. I am feeling so uplifted. How about you? Activity completion time: 5 minutes.
Fifth Step: Relief
Grab that planner of yours, or that long to-do list. Look for two non-essential item that does not relate to your family needs and delete it for today. Do it tomorrow. If you needed permission, I am your permission. What do I mean by non-essential items, I mean something with few consequences if you doesn’t get done. A few examples are could be: watering the plants, deleting old photos from your phone, calling a friend, organizing the spice cabinet. We often think as moms, we have to always be on, always moving, and always doing stuff. This is my challenge, grab the planner and write in the relief section, two non-essentials things I won’t do today but will save for another day. If two is scary, try one item. Activity completion time:3 minutes.
Hurray, Hurray, Momma, you made it through my free resource as a reward, I have another complementary coloring illustration on the next page. Great Job. Total time spent on Activity 21-25 minutes.