#JUNKFREEINJUNE Over 50s Lifestyle

The power of writing to clear out mind and body ‘junk’.

June 16, 2019
Week 3 #JournalinginJuly Prompts

Junk Free In June! What a brilliant idea!  If only I thought of it… The weathers getting cooler and the salads are being replaced by comfort food and one of the reasons that I love this time of year to talk Meal Planning.  So much so, that I have a free challenge starting on Monday 24 June 2019.

It’s darker earlier and heading outside to walk, run or exercise is getting harder.  Ohhhh, the hot chocolate I hear it calling me.  There is a way to have a hot chocolate and make it healthier…

When talking junk free my mind automatically goes to “vices”.  We all have them, mine is chocolate. What’s yours?  There’s snacking, overeating, sitting all day, chippies, chocolates, cheese, wine, under-estimating or over-estimating ability, too much TV and electrical devices, not sleeping well or being a workaholic.  All of these things, plus many others, create junk for our mind and body. 

Loads to think about, right?

You tell yourself today is the day “I’m not going to eat chocolate”, but old habits are hard to break.  You feel bad about eating chocolate and you start beating yourself up mentally for giving in.

Please don’t feel bad and hate yourself for it.  Remember there are a lot of emotional and physical resistance to change and it isn’t easy.

It’s time to get out your prettiest book and fanciest pen and start answering a few questions.  There’s resistance to writing, it takes time and it’s not easy.  But… it will help.

The power of writing to clear out mind and body ‘junk’

Writing is such a powerful habit, that helps you create more self-awareness, focus and subconscious breakthroughs. Helping you clear out the mind and body junk.

  • Firstly, is your mind and body junk free? If yes…
  • Does the junk in your life relate to mind or body?
  • Can you pinpoint the situation – let’s explore that a little more?
  • Where are you at the time?
  • Is there a certain time of the day that is worse for you?
  • Are there others around you at the time?  What is their involvement?  Is it the company that you’re seeking?
  • How do you feel?  What are your emotions before, during and after?

Charles Duhigg’s The Power of Habit talks about

how small changes (habits) filtering into other aspects of your life. 

So true!  Have you ever started exercising, then suddenly found yourself eating better and thinking about your healthy lifestyle more? 

Instead of reaching for your phone and allowing others to control how you start your day, reach for your journal and take control and feel gratefulness for your day. 

I think of journaling as your Intention and Reflection tool.  You set your intention for the day and finish the day reflecting on your achievements and how you’ll move forward.

It is so easy to forget what you hear and read, but… when you write it down you learn and retain it.  In fact, studies show, you are 42% more likely to achieve your new habit when you write in down.  Writing helps increase memory and brain development and quite frankly, I’m all about that as I age. 

Let’s get writing!

5 Day menu Planning Challenge

Women Living Well After 50

Living Life Your Way


  • Reply Jennifer Jones June 16, 2019 at 19:54

    Hi Sue
    You might remember in a pist I said I was planning to use my journal to reflect on the good and the bad of trying to live a healthier lifestyle. It seems to be working well so I agree with all you say here

    • Reply Sue Loncaric June 17, 2019 at 06:09

      Hi Jennifer, I’m not really into journalling but Peta did make some good points in her post. So pleased to hear that your journalling project is going well. Have a lovely week and take care. xx

  • Reply Miriam June 16, 2019 at 21:11

    Wonderful post Sue. Journaling is so powerful. I’ve had a Gratitude Journal for the past seven years and never miss a day. It’s a fabulous way to end each day, even when I’d had a bad one it forces me to find positive things and invariably I do. It really does shift our perspective. Have a great week. xx

    • Reply Sue Loncaric June 17, 2019 at 06:10

      Hi Miriam, I don’t seem to be able to stick with journalling for more than a few days! You are very impressive with seven years of journalling and I can see the benefits. Thanks for the motivation and you may have guessed what my theme for July is. LOL:)

  • Reply cynthia@secondmojo.com June 17, 2019 at 06:58

    Hi Sue,
    You are right about the power of writing. It is so underrated!
    I have a gorgeous planner and lots of colored markers that I use to set out my intentions on Sundays. And to note my victories and challenges. I swear sometimes writing it down is almost as good as doing it. It stops it all from rattling around in my mind and I love the little box in my planner that says “Good Things That Happened This Week.” Enjoyed this one! thanks, Cynthia

    • Reply Sue Loncaric June 19, 2019 at 06:53

      Hi Cynthia I love your approach and apart from writing having beautiful tools and materials to use also helps. My theme for July will be about journalling with daily prompts for those who want to start writing. Hope you will join me and have a beautiful week. x

  • Reply Lydia C. Lee June 17, 2019 at 07:11

    Food and Phone. They’re my junk. I really need to work on the time wasted on rubbish I get distracted with. #Lifethisweek

    • Reply Sue Loncaric June 19, 2019 at 06:55

      We all do Lydia and even small changes can make a huge difference. x

  • Reply Joanne Tracey June 17, 2019 at 08:24

    Yes, to all of this. I’m trying to get into the habit of writing my intentions at the top of each journal page as it’s the only way I can keep it front and centre. Otherwise, I get distracted and forget. I don’t write a lot each day – just a couple of bullet-pointed things that I’ve noticed, am grateful for, or made me smile.

    • Reply Sue Loncaric June 19, 2019 at 06:57

      Hi Jo, I can’t seem to keep a journal so for July my theme will be about Journalling and I’ve put together some daily prompts to encourage everyone, especially those like me that stop and start. I love your idea of bullet points rather than writing an epic each day. Have a lovely week and hope work has settled down a little for you. xx

  • Reply Deborah June 17, 2019 at 09:58

    I’m thinking of trying to start some beginning and end of day rituals to get me into some better habits. I used to do ‘morning pages’ (3 pages of freehand writing) which helped release stuff from my busy head… though when I was working I was hurrying too much so I did them at night. They’re probably something I could start again.

    • Reply Sue Loncaric June 19, 2019 at 06:58

      Hi Deb, it can be hard to get motivate to put these ideas into place but they do help. I find the mornings are my best and I have my coffee first and think about the day. I’ve not tried the morning pages but it is probably an excellent way to clear the clutter from our minds. x

  • Reply Vanessa June 17, 2019 at 10:37

    I’m a bit weird with journalling. I can write off the top of my head but setting intentions or that kind of work is very challenging to me, to the point of me not trying as I don’t really see the benefit.

    • Reply Sue Loncaric June 19, 2019 at 07:00

      Hi Vanessa, you and I are very alike in this. I can write a blog post no problem, but sitting down and actually setting the intention for the day can sometimes be just too hard. If it doesn’t have benefit for you then there is no point doing it. x

  • Reply Leanne | www.crestingthehill.com.au June 17, 2019 at 11:43

    I love journalling Sue – I try to write something in mine each week – usually just a review of the week that’s been, but also my thoughts about stuff if there’s upheaval going on in my life. It’s more private than blogging and allows me to purge some of the injustices etc that would be eating at me otherwise.

  • Reply Min @ Write of the Middle June 17, 2019 at 14:19

    I don’t write a journal – it’s not really for me – BUT – I think my blog is my way of journaling. It certainly helps to clear the junk out of my head and helps me to get some clarity. I research and learn as I write. I also learn a lot about myself because I often have to dig deep in order to write my perspectives on various topics. The other form of writing that helps get rid of junk out of my head is writing lists. I’m a prolific list writer! 🙂

    • Reply Sue Loncaric June 19, 2019 at 07:01

      I’m like you Min and agree the Blog can be a good way to journal. I’m a list girl as well – we certainly have a lot in common! 🙂

  • Reply Debbie Harris June 17, 2019 at 15:32

    I used to always write a diary but now make do with a calendar and online diary to make sure i don’t miss appointments. I have so many pretty books and pens but just can’t seem to I agree with Min’s comment, my blog is like a journal. I’m creative, thoughtful and engage with others through it, so maybe it’s taken the place of a diary/journal for me. I also love making lists! Very interesting post Sue, thanks.

    • Reply Sue Loncaric June 19, 2019 at 07:03

      Hi Deb, like you and Min I find it difficult to write a journal and have stopped and started many times. Maybe my July theme might help! I think we should just do what is right for us though, don’t you agree? One size doesn’t fit all and if it isn’t your thing then there is no point pushing it. I would rather be creative writing my blog which has really helped me develop in this area. x

  • Reply Sydney Shop Girl June 17, 2019 at 19:35

    Thanks for a new perspective on how to stay motivated. I like writing lists of things as a way of motivating myself to get things done.

    SSG xxx

    • Reply Sue Loncaric June 19, 2019 at 07:04

      Hi SSG, I’m a list girl too and love crossing off when I’ve finished something. I’m not really into writing journals but my theme for July will be about providing prompts for us to write about. x

  • Reply Candi Randolph June 17, 2019 at 20:21

    Hi Sue, I agree that there is something about putting a pen to paper that makes a thought, a mindset, a goal, become more ‘real’ to me. I can go back to it, look at it, ponder it, and remember why I wrote it down. I’ve used this technique quite a lot for work purposes, not so much for personal except for my food journal. I need to take that next step and add a journal for my personal life as well. xo

    • Reply Sue Loncaric June 19, 2019 at 07:05

      Like you Candi, I write more for ideas about the blog and other things I want to do in my life rather than more personal issues. Everyone has a different approach and we need to do what is right for us. x

  • Reply Nancy Dobbins June 18, 2019 at 00:00

    Hi Sue,
    I’ve heard all about the benefits of journaling, but can’t ever see to get with it. It’s not for me, it seems. But writing my blog helps me put on paper (cyberspace?) what I’ve been doing or thinking about and invariably leads me to thoughts of gratitude.
    I also write letters that never get sent. This happens when something particularly disturbing happens …I pour my thoughts and emotions into its composition and rewrite and revise for days as I sift through my thoughts. Then I delete it. And feel better. And sometimes it gives me a strategy for initiating a difficult conversation with the other person.

    • Reply Sue Loncaric June 19, 2019 at 07:06

      Hi Nancy the letter writing is a great idea because it can help you let off steam and work through your emotions. Deleting it can save heartache as well because invariably once we have it off our chest we can move on and if we don’t send it then no harm done. Brilliant idea! x

  • Reply betty - NZ June 18, 2019 at 17:59

    Awesome suggestions to help with the clutter. Thanks for sharing.

    My Corner of the World

    • Reply Sue Loncaric June 19, 2019 at 07:07

      Hi Betty and welcome! Thanks for stopping by and I’m pleased you are enjoying ways to help with the clutter in life. Have a great day! xx

  • Reply Sammie @ The Annoyed Thyroid June 19, 2019 at 06:25

    I’m with Mim, I’m not really into journalling per se although I think my blog is my kind of journal. That said, I can definitely see the benefits of writing out intentions. I probably need to start 🙂

    • Reply Sue Loncaric June 19, 2019 at 07:12

      Hi Sammie, I’m like you and Mim but watch this space for my July theme 🙂

  • Reply Denyse Whelan June 19, 2019 at 18:45

    You write a blog….you “can” write in a journal. Why di I say that? It’s because as much as you (or I) mught not want to write in something that records part of the day, the value is “getting it out” and “writing it or recording it” and then future Sue can look back and see some patterns that occur or some improvements. I do an on-line private journal and enter notes at night. There are nights I do not want to but…I do and I can look back to a year ago, two, and up to four years now and it teaches me so much “about me”. I also dabble in my small art type journal when I am out for coffee. Very helpful.

    Thank you for linking up for #lifethisweek. Next week we are HALF-way in our #ltw prompts for 2019 and this one is Share Your Snaps. Hope to see you there! Denyse.

    • Reply Sue Loncaric June 21, 2019 at 09:13

      Hi Denyse, yes I take your point and I think you will enjoy my theme for July which I will be announcing next week. xx

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  • Reply Leslie Susan Clingan July 5, 2019 at 06:13

    I have been reaching for my journal for Morning Pages instead of my phone in the mornings. Well, not entirely true, first I check my phone to be sure there isn’t bad news about my mom in a text. Then I start my creative writing. Enjoying the Journaling in July.

    • Reply Sue Loncaric July 5, 2019 at 08:33

      That is excellent Leslie. I wish I could be that committed, although after my coffee I do try to do my workout. xx

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