It all started as I was growing up as a kid with a burning anxiety developing inside me that I just didn’t quite understand. This made me extremely closed, as I felt as if I had to evaluate my emotions just that little bit more. However I was lucky enough to have a best friend whom I could share
everything with.
As I grew older, and at the age of 18 with a passion for the sea, I joined the Royal Navy as a Mine Clearance Diver.....
Men's Health Month isn't just about physical fitness—it’s also about emotional wellness. Sadly, the conversation around mental health is often harder for men to start. This final week is the perfect moment to shift the spotlight inward.
A Sobering Truth: Mental Health in UK Men
These figures aren’t just numbers—they’re a wake-up call. Many men struggle deeply—and often in silence.
Journaling isn’t a cure-all, but it’s a powerful first step. It’s a private tool with the ability to unearth, process, and reframe thoughts—without judgment.
“What emotion is showing up for me right now—and where in my body do I feel it?”
(Helps build emotional awareness and connection.)
“If I could say something to my younger self during a hard time, what would I say?”
(Cultivates self-compassion and healing reflection.)
“What’s one thing causing me stress or anxiety—how would I feel if I let that emotion move through me?”
(Invites curiosity toward uncomfortable feelings.)
“Name one positive thing that happened this week—even if it was small.”
(Anchors attention to gratitude and positivity.)
“What support do I need right now? Who or what could I reach out to?”
(Opens doors toward connection and self‑care.)
If you’ve ever felt closed off, overwhelmed, or disconnected from yourself, this last week of Men’s Health Month is your permission to pause—and to probe. Give yourself the time, the pen, and the space to go deeper.
Combat Journal was born from this work. It didn’t just help our founder, Gary—it gave him tools to stay open, to express, to heal—and to grow stronger in vulnerability.
So take the pen. Start with one of these prompts. Let it guide you back to yourself.
Because facing the hard stuff isn’t weakness—it’s wisdom.
Mental health isn’t just a hashtag for May—it’s every day, for all of us. Whether you’re thriving, surviving, or somewhere in between, Mental Health Awareness Month is a chance to pause, check in, and reflect. It’s a time to ask: What’s working? What’s not? And how can we support ourselves—and each other—with more honesty and compassion?
If you’re reading this, maybe you’re feeling overwhelmed, burnt out, or just a bit “meh.” Maybe you’re looking for something more than inspirational quotes and quick fixes. You want real tools, real stories, and a reminder that you’re not alone. You’re in the right place.
Let’s face it—there’s still stigma around mental health. Too many people feel like they have to hide their struggles or “just get on with it.” But here’s the truth:
Everyone has mental health, just like everyone has physical health. And everyone deserves support, understanding, and real ways to feel better.
Mental Health Awareness Month is about:
Journaling isn’t just for poets or people with perfect handwriting. It’s for anyone who wants to make sense of their thoughts, process feelings, or find clarity in a noisy world. Research shows that regular journaling can:
More than that, your journal is a judgment-free space. No pressure—just you and the page.
How to Start Journaling for Mental Health:
Mindfulness isn’t about sitting cross-legged and chanting “om.” It’s about tuning into what’s happening right now—in your body, your mind, and the world around you.
Even a few minutes a day can help:
Easy Ways to Practice Mindfulness:
Gratitude doesn’t mean ignoring the hard stuff—it’s about noticing the small wins. A hot shower. A kind message. The smell of rain.
Gratitude practice can:
Tips for Gratitude Journaling:
Use Mental Health Awareness Month to reflect. Ask yourself:
Let your journal be honest, messy, surprising.
Self-care isn’t just bubble baths. It’s:
Your mental health toolkit might include:
Reminder: Self-care is what helps you, not what looks good on Instagram.
Mental health isn’t a solo journey. Share your story, listen to others, and lean on your people. Need extra support? Reach out to a therapist or trusted mental health professional.
Resources to explore:
Need ideas? Try writing about:
Mental Health Awareness Month reminds us: you matter. Your story matters. Whether you’re thriving, struggling, or somewhere in between, you deserve care, support, and real tools to get through the ups and downs.
Start small. Start honest. Your journal, mindfulness moments, and gratitude notes are powerful tools—and you are not alone.
Let’s be honest-journaling isn’t about writing the next great novel or impressing anyone with your handwriting. It’s about making sense of your thoughts, finding a bit of calm in the chaos, and maybe even learning something about yourself along the way. If you’re reading this, you’re probably looking for a journaling practice that actually fits real life-not just another “10-step routine” you’ll abandon by next week.
I’ve been there. I used to think journaling was for poets and therapists. But after years of anxiety, burnout, and a head full of questions, I realised that a journal can be the most honest friend you’ll ever have. No filter, no judgement-just you and the page.
Journaling is a private rebellion against the world’s noise. It’s a way to slow down, tune in, and notice what’s actually going on inside you. Research says journaling can reduce stress, boost mental health, and help you spot patterns in your thoughts and feelings.
But honestly? The best part is having a space where you can be unfiltered, unedited, and unapologetically yourself.
Forget filling pages every day. Start with a sentence.
“Today was a mess, but I’m still here.”
“I’m grateful for coffee and the fact I didn’t yell at anyone.”
“I have no idea what I’m doing, but here goes.”
Some days you’ll write more, some days less. Both count. The act of showing up is what matters most.
You don’t need a fancy notebook. Use whatever you have-a battered notepad, the notes app on your phone, the back of a receipt. If it feels like a chore, you won’t stick with it. Make it easy and make it yours. Combat Journal just provides a more structured apporoach to ask the questions we're unable to ask ourselves.
Journaling is a mindfulness practice in disguise. It’s about paying attention to your thoughts and feelings, not judging them. Some days, just noticing your breath or writing about what you see out the window is enough. That’s mindfulness-being present, even for a moment.
Try a body scan: before you write, close your eyes and notice where you feel tension. Write about it. You’ll be surprised what comes up.
Gratitude journaling isn’t about ignoring the hard stuff. It’s about noticing the small wins-a warm cup of tea, a friend’s text, a moment of quiet. Try writing down three things you’re grateful for, even if they’re tiny.
Over time, you’ll train your brain to spot hope, even on the tough days.
If gratitude feels impossible, start with what’s neutral: “My socks are dry. The sun came out. I made it through today.”
Journaling is the perfect place to get curious:
What do I really want right now?
What’s weighing on me?
What would I do if I wasn’t afraid?
When did I last feel truly present?
What’s the most important thing I could do for myself today?
Let yourself be surprised by the answers. The best insights come when you stop trying to be profound.
If deep reflection feels overwhelming, start by just writing about your day. What did you do? Who did you see? What made you laugh, or roll your eyes? You might spot patterns or memories that help you see your life in a new light.
Your diary is the perfect playground for whatever’s swirling in your head. Don’t worry about grammar or structure. Just get it out. Sometimes, naming your frustration is enough to take away its power.
Your journal can be a goal or habit tracker. Check in on your progress, remind yourself why finishing X matters (or if it even still does), and measure your growth so far. If you’re feeling stuck, try a brain dump or a pros-and-cons list to problem-solve with yourself.
Your journal is a safe space to sort through life events and how they inform your present. Write about a highlight reel, unpack a tough time, or even jot down your dreams before they slip away.
Dream journaling can reveal patterns or worries your conscious mind misses. Keep your journal by your bed and scribble down details as soon as you wake up.
There’s no right way to journal. Mix it up:
Bullet journaling for lists and goals
Stream-of-consciousness for mental decluttering
Visual journaling (doodles, mind maps, collages)
Prompt-based journaling (use the questions above or check out curiousmindmagazine.com for inspiration)
Pair journaling with something you enjoy-a cup of coffee, your favourite playlist, or a walk. If you miss a day (or a week), don’t guilt yourself. Your journal is there for you, not the other way around.
Struggling to keep it up? Try a routine-mornings or evenings work for many. But be flexible: if it feels like a chore, cut back. If you’re not motivated, make journaling “A Thing”-light a candle, wear fuzzy socks, or bring your notebook to a café.
Worried about privacy? Use a password-protected app, code, or even tear up pages after writing. The important part is honesty, not permanence.
Every so often, look back at old entries. Notice patterns, celebrate progress, and give yourself credit for showing up-even when it’s messy. Growth isn’t linear, and your journal is proof that you’re moving, even when it feels slow.
Blank page syndrome is real. Try these writing prompts:
What’s one thing I’m grateful for today?
What’s a deep question I’ve been avoiding?
What does “enough” look like for me right now?
What’s taking up the most space in my mind?
What would I tell my younger self?
Add doodles, mind maps, or even song lyrics. Use coloured pens. Make your journal a safe space for all sides of yourself-the messy, the hopeful, the uncertain.
You don’t have to be a “journaler” to start journaling. You just have to be willing to show up, be honest, and see what comes out. Whether you’re processing thoughts, practicing mindfulness, or just trying to be a bit more grateful for the good stuff, your journal is a tool-not a test.
If you’re looking for more prompts, guided journals, or encouragement, check out resources at Combat Journal. And remember: there’s no right way to journal-just your way.
Journaling is more than putting pen to paper.
It’s a tool for mental clarity, emotional resilience, mindfulness, and self-discovery — all wrapped into one simple daily act.
When you journal, you slow down. You make sense of swirling thoughts. You reconnect with what matters.
It’s proven to boost mental health, reduce stress, increase gratitude, and deepen your self-awareness.
And the best part? You don't need fancy supplies. All it takes is a notebook, a pen, and a willingness to be honest with yourself.
Mental resilience: Process difficult emotions and bounce back from setbacks.
Mindfulness: Stay grounded in the present moment rather than getting stuck in your head.
Gratitude: Shift your focus to the good, even on challenging days.
Self-discovery: Explore your values, dreams, goals, and the deeper questions shaping your life.
Stress reduction: Offload worries onto the page and create space for clarity.
Before you begin, ask yourself:
Why do I want to journal?
What am I hoping to discover or heal?
What do I want to create more of in my life?
Knowing your ‘why’ gives your practice meaning — especially on days when showing up feels hard.
There’s no right way to journal — just your way. Find what fits your needs today.
| Type of Journaling | Description |
|---|---|
| Daily Journaling | Reflect on your day, your thoughts, and your emotions. |
| Gratitude Journaling | List things you're grateful for, big or small. |
| Bullet Journaling | Track habits, moods, or goals with quick bullet points. |
| Stream of Consciousness Writing | Free-write whatever comes up, no filter, no edits. |
| Guided Journaling | Use prompts or questions to spark reflection. |
| Visual Journaling | Doodle, sketch, or collage if words feel limiting. |
Pick a time: Morning, evening, or whenever you need a mental reset.
Start small: Even three sentences or a quick list counts.
Anchor it: Tie journaling to an existing habit (like morning coffee or winding down before bed).
Forget perfection: Spelling, grammar, handwriting — none of it matters. This is your space.
Journaling naturally brings you into the present.
As you write, notice your breath, the feel of the pen, the sounds around you.
This simple awareness lowers anxiety and strengthens emotional regulation.
Mindful Journaling Prompts:
What am I feeling right now?
What do I notice around me — sights, sounds, smells?
What thoughts keep circling in my mind?
What is one thing I can let go of today?
Gratitude journaling isn’t just about feeling good — it rewires your brain to look for the positive, even during tough times.
Research shows that people who journal gratitude regularly report:
Higher happiness levels
Better sleep
Stronger resilience under stress
Quick Gratitude Prompts:
Three things I’m grateful for today are...
A small win I had this week was...
Someone who made my life better recently is...
Even small moments — a warm drink, a kind word, a lesson learned — are worth noticing.
Your journal is a safe place to wrestle with life’s bigger questions — the ones that shape who you are and who you’re becoming.
Deep Reflection Prompts:
What does living — not just existing — mean to me?
What would I do if I knew I couldn’t fail?
What am I most proud of — and why?
What do I want to be remembered for?
What do I need to let go of to move forward?
Take your time. Growth isn’t rushed — neither is self-discovery.
Everyone hits a wall sometimes. Here’s how to move through it:
Use prompts: Pick a question and just start writing.
Switch it up: Try lists, sketches, or writing just one sentence a day.
Show yourself compassion: Missed a day? No guilt. Start again tomorrow.
Make it a ritual: Light a candle. Play soft music. Pair it with a comforting habit.
Journaling isn’t about writing perfectly. It’s about showing up — honestly, consistently, and bravely.
It’s a daily act of resilience. A quiet commitment to yourself.
No matter where you are today — celebrating wins, processing heavy days, dreaming about the future — your journal is your safe space to land, explore, and grow.
Ready to start?
Explore our Combat Journal shop for journals, prompts, and tools designed to support your mental health journey.
If you're your own harshest critic, you're not alone. Most of us have an inner voice that's quicker to point out our flaws than our strengths. It highlights every mistake and quietly convinces us we’re falling short. But here's the thing: that voice isn't the truth. It’s just loud. Self-compassion is the practice of learning to speak to yourself with honesty and care — especially when you’re struggling. It’s not a soft option. It’s a powerful skill. And one worth building if you're serious about mental resilience and sustainable self-growth.
According to researcher Dr Kristin Neff, self-compassion has three core components:
This isn’t about glossing over your problems or pretending things are fine. It’s about giving yourself the same care you’d offer a friend in a hard moment.
The science is clear: people who regularly practise self-compassion report lower levels of anxiety, less burnout, better relationships, and a stronger sense of resilience. When you meet setbacks with understanding instead of shame, you’re more likely to learn from them — and move forward. Self-compassion fuels motivation. It quiets the fear of failure that stops so many from starting.
If these resonate, you’re not broken. You’re just human — and aware. And that’s the best place to begin.
The words you use internally matter. They shape how you see yourself. Next time your inner critic pipes up, pause and reframe.
Try this: Write down three things you regularly criticise yourself for. Now, rewrite each as if you were speaking to someone you care about.
Developed by Dr Neff, this simple 3-step pause can change how you handle emotional moments:
Breathe between each phrase. Let them sink in, even if they feel unfamiliar.
Put pen to paper and write as if you’re talking to a friend in your shoes. What would you say? What do they need to hear?
Be gentle. Be honest. Let the writing help you shift from judgement to perspective.
Perfectionism keeps you stuck. It tricks you into believing you're only worthy when you're flawless. Self-compassion reminds you: your worth doesn’t depend on performance.
Try this: List three things you’ve labelled as flaws. Now reframe them as signs of growth or traits that bring value.
In a world that rewards hustle, choosing to rest is radical. Self-compassion gives you permission to step back, breathe, and prioritise your wellbeing — not just your to-do list.
From social media to conversations, what you take in affects how you speak to yourself. Curate your inputs. Unfollow accounts that drain you. Seek content that lifts you.
Self-compassion isn’t about letting yourself off the hook. It’s about giving yourself the tools to keep going — with honesty, not shame. The voice in your head doesn’t need to be perfect. Just kinder. More real. More human. That’s what builds resilience. That’s what brings change that lasts. Start where you are. Breathe. Reflect. Write it down. And if you’re ready for structure and support, check out Combat Journal — designed to help you build a habit of daily self-respect and reflection.
It’s easy to talk about being kind to yourself. It’s harder in the moment — when your inbox is overflowing, your energy’s shot, and your inner voice is blaming you for not doing more. That’s when self-compassion is most powerful. It shows up when you:
These are small acts. But repeated often, they rewire the way you relate to yourself — and they ripple out into every part of your life.
On the days when your inner critic is loudest, your journal can be your lifeline. Use these prompts to gently reconnect:
Write without judgment. You’re not trying to fix yourself — just to listen more deeply.
The goal isn’t to never feel shame or fear again. It’s to not be ruled by them. When self-compassion becomes your default:
And most importantly — your relationship with yourself softens. You stop fighting your own humanity. And that’s when growth gets real.
Let’s not sugar-coat it. Changing your inner dialogue is hard. Especially if you’ve spent years being tough on yourself to survive, succeed, or stay ‘in control.’ Self-compassion can feel awkward, indulgent, or even weak. But that’s the voice of old conditioning — not truth. The truth is:
And with every small act of compassion, those beliefs begin to stick. And life starts to feel lighter.
So, where do you begin? Start with one thing:
Self-compassion isn’t a quick fix. It’s a way of showing up for yourself. Day by day. Word by word. Until your inner voice becomes a place of refuge — not resistance.
Discover the transformative power of positive affirmations! In this post, we delve into the science behind affirmations and how they can boost self-esteem and improve mental health. Learn how to craft personalised affirmations, integrate them seamlessly into your daily routine, and overcome scepticism to create lasting change. Whether you’re seeking greater confidence or a more positive outlook, these simple yet impactful techniques can help you rewire your mindset and embrace your full potential.
Read more to unlock actionable tips and practical examples that can make affirmations a meaningful part of your self-growth journey.
We wake up to alarms on our phones. Check emails before we’ve even left the bed. Scroll while we eat, work, rest, and even when we're supposed to sleep.
Screens are everywhere — but presence isn’t.
The digital world has brought us convenience, connection, and countless tools. But it’s also blurred the lines between rest and productivity, solitude and scrolling, real life and the curated highlight reel.
A digital detox isn’t about rejecting technology. It’s about reclaiming your attention. Creating space to think. To feel. To remember what it’s like to be human — not just a user.
You might not even notice the mental weight screens carry until you finally put them down. That flicker of boredom you resist? That’s your brain recalibrating. The silence? That’s your nervous system exhaling.
This guide explores the benefits of stepping away, even briefly, from your screens. Not as punishment — but as a powerful act of care and self-respect.
Our nervous systems weren’t built for the pace of modern technology. The endless notifications. The dopamine hits of likes and messages. The mental strain of always being ‘on.’
**What it creates:** - Chronic stress and overstimulation - Decision fatigue - Emotional dysregulation
When we never pause, we forget how to listen to ourselves. We mistake noise for meaning. A detox helps you find your baseline again.
We rarely stop to ask how being online all the time actually makes us feel.
Social media is designed to keep us scrolling — through comparison, urgency, and noise. Over time, this creates low-level anxiety and self-doubt that can become constant background static.
**Regular digital detoxes can help you:** - Reset your nervous system - Gain emotional distance from online drama or negativity - Feel more grounded in your own reality
Research shows even a single day without social media can improve self-esteem. The silence you’re scared of? It’s actually peace.
Blue light suppresses melatonin — the hormone that signals your brain it's time to rest.
And it’s not just the light. It’s the content. Stressful news, late-night scrolling, overstimulating shows — they all keep your brain alert.
**A digital detox before bed means:** - Deeper, faster sleep - Fewer waking moments - A more rested nervous system in the morning.
Our attention is one of our most valuable assets — and it's constantly under attack.
When we multitask across apps, tabs, and messages, we lose our ability to concentrate deeply.
**A detox helps by:** - Rebuilding attention span - Calming cognitive overload - Creating space for creative thinking
We’re more connected than ever — but sometimes, less present.
When screens dominate mealtimes, conversations, or downtime, our relationships suffer.
**Without screens:** - Eye contact increases - Listening deepens - Intimacy grows
Real connection happens in the pauses — not between pings.
Excessive screen time can lead to: - Eye strain and headaches - Poor posture - Reduced movement
Detoxing creates opportunities to move, breathe, and feel your body again.
**Ideas:** - Stretch every hour - Walk without a phone - Practice digital-free yoga or journaling.
When you unplug externally, you reconnect internally. Screens often distract us from discomfort — and also from discovery.
Journaling during a detox creates space to process what’s real:
**Reflection prompts:** - What emotions surface when I can’t distract myself? - What thoughts am I finally hearing? - What rhythms feel more natural without constant alerts?
Without digital noise, your inner voice becomes clearer. Let your journal hold what the screen usually numbs.
Feeling restless, irritable, or disconnected is common when you first unplug. You might worry you're missing something important — or feel overwhelmed by boredom.
That discomfort is part of the process. It's not a sign to quit — it's a sign of detox actually working.
**What helps:** - Replace screen time with real time: walks, conversations, journaling - Remind yourself what you’re gaining: peace, clarity, time - Let yourself be bored. That’s where creativity begins.
A detox doesn’t have to mean disappearing.
**Start small:** - No screens for the first hour after waking - One phone-free walk per day - Tech-free meals or weekends
Choose what feels realistic. Then let it grow from there.
You don’t need to go off-grid. You just need better filters.
Creating long-term balance means building habits and environments that support intentional tech use.
**Practical tips:** - Use apps like Forest or Focusmate to support mindful use - Turn your home screen into a calming image with no apps visible - Set screen-free times with others — meals, mornings, walks
You don’t have to escape tech to protect your mind. Just learn when to say ‘not now.’
When you look up, you start to notice: - The rhythm of your breath - The colours outside your window - The way your mind slows when it’s not being fed
You remember that presence isn’t found in apps. It’s built in moments. And that stillness isn’t empty — it’s where clarity begins.
A detox is a break. Minimalism is a lifestyle shift.
Where a detox helps you step back, minimalism asks: what tech actually adds value to my life?
**Try asking:** - Which apps support my goals? - Which platforms drain me emotionally? - Where can I replace tech with something physical or face-to-face?
Minimalism isn’t anti-tech. It’s pro-intention. Use tech — don’t let it use you.
You might think nothing will change. But the first time you walk without your phone and really look up — something clicks.
You begin to notice how noisy the digital world really is. How often you reach for your phone without thinking. How peaceful it is to be unreachable for a little while.
**After a detox, many people report:** - Improved sleep and slower mornings - Feeling more present in small moments - A clearer sense of what they want — and don’t
You don’t come back to tech the same way. You come back more aware. More selective. More in charge.
This isn’t about hating tech. It’s about loving your mind enough to protect it.
Your nervous system deserves calm. Your relationships deserve your full presence. Your thoughts deserve silence.
Take the break. Feel the difference. Come back clearer.
And if you need help slowing down — your journal is ready.
Journaling isn’t just a feel-good habit — it’s one of the most powerful tools for real personal growth.
In a world full of distractions, journaling invites you to slow down. Reflect. Be honest. And reconnect with what matters. It’s a practice rooted in resilience — the type of resilience that’s built in pages, not in noise.
Whether you’re dealing with burnout, emotional confusion, or a sense of being stuck, journaling can pull you back to clarity. Not by solving your problems, but by creating space to meet them with more presence.
This isn’t about being a great writer. It’s about becoming a great listener — to your own inner world.
Here’s how journaling can lead to deeper self-awareness, growth, and clarity — and how to make it work for you.
When you write things down, you give your thoughts structure. You turn mental noise into language — something your brain can process and work with.
**The result:** - Lower anxiety - Increased clarity - More insight into your values and behaviours
Studies show that expressive writing improves memory, reduces rumination, and even lowers blood pressure. It’s not magic. It’s psychological decluttering.
There are two ways journaling can serve you:
Both matter. But over time, your pages can become more than just a safe space — they can become a map of who you’re becoming.
Forget long entries or perfect prose. You don’t need rules — just rhythm.
**Try this:** - Write for 5 minutes in the morning with coffee. - Answer one prompt each night before bed. - Use bullets, scribbles, or sentences. Doesn’t matter.
Make it yours. Make it real. That’s how journaling sticks.
Not sure what to write about? Prompts help.
**Daily reflection prompts:** - What did I learn about myself today? - What emotion showed up strongest, and why? - What do I need more of right now?
**Big picture prompts:** - What’s one belief I’m ready to outgrow? - What would I do if I wasn’t afraid? - Where am I holding back in life, and why?
Your answers aren’t final — they’re invitations to grow.
Journaling helps you sit with what’s difficult — without letting it rule you.
**When you journal about emotions, you:** - Create space between you and your triggers - Understand what’s *underneath* the reaction - Begin processing instead of suppressing
Next time you're overwhelmed, write: What am I feeling, and what might be behind it?
Awareness is the first step to shifting anything.
Your journal is a timeline of becoming.
**Try tracking:** - Habits you want to build (or break) - Things you’re grateful for - Emotional patterns that repeat
Over time, you’ll start to notice things you missed before — like how you tend to spiral after certain events, or how your best weeks start with a certain routine.
That’s self-awareness. That’s growth.
Not every page needs to be paragraphs.
**Try:** - Drawing your emotion as a shape or colour - Creating mind maps of goals - Adding photos, sketches, or quotes
Sometimes, your subconscious needs to speak in images. Let it. This is *your* space.
Yes, there will be days you don’t want to write.
That’s normal. Those are the days that matter most.
**Tips to get past resistance:** - Use 1-sentence prompts like 'Today I need…' - Start with ‘I don’t know what to write’ and go from there - Keep your journal somewhere visible and easy to reach
Don’t chase perfect. Chase honest.
Growth isn’t just awareness. It’s action.
Your journal can help you move from insight to implementation: - Write what you’ve learned - Choose one small step to take based on that - Follow up in a few days with how it went
Journaling isn’t passive. It’s how you align your internal world with how you move in the world.
Journaling is time with yourself — not another task on a to-do list.
Light a candle. Make a cup of tea. Put your phone away. Let it be ritual.
Your time, your thoughts, your growth — they matter. Let journaling reflect that.
Life transitions — new jobs, breakups, moves, grief, identity shifts — are fertile ground for reflection.
Journaling during these periods helps anchor you. It gives shape to what feels unformed. It reminds you who you are as everything else shifts.
**Prompts to try:** - What am I leaving behind, and what am I stepping into? - What part of me is growing right now, even if I can’t see it yet? - Who do I want to be on the other side of this transition?
The page becomes a place of processing — not perfection.
The way we speak to ourselves becomes the atmosphere we live in.
Journaling can reveal the tone of your self-talk — and help you rewrite it.
**Try this:** - Write out the critical thought (“I’m behind”) — then respond to it from a compassionate voice (“You’re doing your best in hard circumstances”).
Over time, this practice strengthens a softer, wiser voice inside. One that’s on your side.
Want to kickstart your journaling practice? Try these daily prompts:
Do it all, or pick one. These prompts are doorways to yourself.
You don’t need a five-year plan. You need five minutes of honesty.
You don’t need the right answers. You need the right questions.
You don’t need to be healed to start. You just need to be willing.
Journaling doesn’t fix your life — it helps you face it. With courage. With clarity. With more of your whole self.
And that’s what growth really is. Not becoming someone new. But learning how to return to yourself, more honestly, more gently, and more often.
**Try Combat Journal.**
📖 Structured prompts. Space for reflection. Built for mental resilience and self-awareness.
[Explore now →]Combat Journal
Let’s be real for a second: remote work sounded like a dream until it became your daily reality. Suddenly, your “office” is a kitchen table, your “commute” is a stumble from bed, and your “colleagues” are your dog, the postie, and maybe a houseplant you keep forgetting to water. If you’re anything like me, you’ve realised that working from home is less about freedom and more about fighting distractions, blurred boundaries, and the constant temptation of the fridge.
Back in the day, I thought remote work would mean more time for myself-maybe even a chance to start journaling every day or work on my mental health. But what actually happened? My days blurred together, my to-do list multiplied like rabbits, and I found myself asking some deep questions about what “productivity” really means in this new world.
Here’s what I’ve learned-sometimes the hard way-about building real productivity, resilience, and even a bit of joy in the age of remote work.
If you’re working from your bed, I get it. But trust me, your back (and your brain) will thank you for carving out a workspace-even if it’s just a corner of the living room. It’s not about fancy gear; it’s about telling your mind, “This is where the work happens.” When you leave that space, actually leave it.
Quick tip: Keep your work stuff in one spot. When you’re done, shut the laptop and walk away. Even a tiny ritual-like lighting a candle or making a cup of tea-can help you switch gears.
Remote work loves to blur the lines between “work” and “life.” Suddenly, you’re answering emails at midnight or taking calls while making dinner. Here’s the truth: nobody else will set your boundaries for you. You have to do it yourself.
Set a finish time and stick to it.
Say “no” to after-hours requests.
Don’t apologise for needing space.
Boundaries aren’t selfish-they’re survival. Your mental health depends on them
I used to let my day drift along, hoping I’d get everything done. Spoiler: I didn’t. Now, I block out time for deep work, admin, breaks-even lunch. It’s not about being a robot; it’s about paying attention to how you actually work best.
Try this:
Block your most focused hours for your hardest tasks.
Save emails and admin for when your brain is mush.
Protect your breaks as fiercely as your meetings.
Some days, my focus is shot. That’s when I use the Pomodoro Technique: 25 minutes on, 5 minutes off. After four rounds, take a longer break. It’s not magic, but it makes big tasks feel less overwhelming.
Bonus: Use your breaks to move, stretch, or just breathe. Scrolling your phone doesn’t count as a real break-sorry.
Too many open tabs, a messy desktop, and endless notifications are productivity killers. Every Friday, I close what I’m not using, clear my downloads, and set my phone to “Do Not Disturb” during focus time.
You’d be amazed how much clearer your mind feels when your digital space isn’t a disaster zone.
Notifications are like toddlers-always demanding attention at the worst possible time. Turn off anything non-essential. Schedule times to check emails and messages, and stick to them.
Your brain will thank you for every ping you silence.
When you’re working from home, it’s easy to forget to take breaks. But your brain isn’t built to focus for hours on end. Short, regular breaks help you reset, avoid burnout, and come back sharper.
My rule? A proper lunch away from my desk, and at least one walk outside-even if it’s just around the block. Sometimes I use breaks to journal, meditate, or just breathe for a minute.
Productivity isn’t just about what you do at your desk. It’s about how you care for your body. I used to think I could power through the day without moving, but all that got me was a stiff neck and a foggy brain.
Now, I set reminders to stretch, do a few squats, or walk around the house. Movement clears stress hormones and helps you reset. If you’re feeling stuck, move-your mind will follow.
It’s easy to snack your way through the day when the kitchen’s just a few steps away. But what you eat (and drink) affects your focus, mood, and energy.
Keep water at your desk.
Prep healthy snacks in advance.
Don’t skip meals-your brain needs fuel.
Mindfulness isn’t just meditation. It’s about being present, even in the chaos. When you feel overwhelmed, pause. Notice your breath, your body, your thoughts.
Sometimes I journal for five minutes when I’m feeling scattered, or just close my eyes and breathe. Mindfulness helps you catch yourself before you spiral-and brings you back to what matters.
Remote work can feel isolating. Journaling is a way to process your thoughts, track your wins, and notice what’s working (and what isn’t). Some days, it’s a brain dump of worries. Other days, it’s a gratitude list or a quick check-in: “How am I, really?”
Prompt to try:
What’s draining my energy today?
What’s one thing I did well?
What boundary do I need to protect tomorrow?
Journaling isn’t about being eloquent-it’s about being real. Honest. Unfiltered. It’s a way to ask yourself the deep questions to life, to practise gratitude, and to keep your mind in the present moment.
Some days, you’ll be a productivity machine. Other days, you’ll struggle to get out of your pyjamas. That’s normal. The goal isn’t to be perfect-it’s to keep showing up, trying new things, and being honest about what works for you.
Remote work is a marathon, not a sprint. Be kind to yourself.
Don’t let remote work turn you into a hermit. Schedule virtual coffee breaks, check in with colleagues, or join online communities. Human connection is a huge part of motivation and resilience.
Even a quick message to a friend or a silly meme can remind you that you’re not alone in this.
In a traditional office, you might get a pat on the back or a high-five from a coworker. At home, you have to celebrate yourself. Finished a project? Take a victory lap around the kitchen. Got through a tough call? Treat yourself to something small.
Tracking your wins-big or small-keeps you motivated and reminds you that you’re making progress, even on the tough days.
Remote work isn’t going anywhere. The key isn’t to copy someone else’s routine-it’s to find what works for you. Maybe that’s time-blocking, journaling, or dancing in your kitchen between Zoom calls. Maybe it’s all of the above.
Start small. Experiment. Adjust as you go. And remember: productivity isn’t about doing more-it’s about doing what matters, with energy left over for the rest of your life.
If you need prompts, tools, or just a bit of real talk, Combat Journal is here for you. Because you deserve to thrive-not just survive-in the age of remote work.
Let’s get this out of the way: I’m not here to sell you a “five-step hack” or pretend resilience is just about “thinking positive.” If you want that, there are plenty of shiny Instagram accounts for you. But if you’re someone who’s been knocked down, gotten up, and then tripped over your own shoelaces again-welcome. You’re my people.
I didn’t learn resilience from a TED Talk or a motivational poster. I learned it in the mess: growing up in a tiny Scottish fishing village where reputations stuck like seaweed, trying (and failing) at more hobbies than I can count, and stumbling my way through anxiety, self-doubt, and the occasional mansion party with a kink community (long story, but trust me, it helped).
What I know now? Resilience isn’t about being unbreakable. It’s about being bendy-like emotional bamboo. It’s about getting honest, asking the hard questions, and finding ways to keep moving, even when life feels like a storm.
So, how do you actually build resilience for real life? Not the Instagram version-the “I’m late for work, my brain’s on fire, and I just spilled coffee down my shirt” version. Here’s what’s worked for me, and what might just work for you, too.
Forget perfect handwriting or poetic sentences. My journal is full of crossed-out words, half-baked ideas, and a few questionable doodles. But it’s also where I get honest about what’s really going on in my head.
Some days, I just write, “Today was rubbish. Here’s why…” Other days, I scribble down questions I can’t answer yet. The act of journaling isn’t about finding solutions-it’s about making space for the mess, the confusion, and the rare flashes of clarity.
Prompt:
What’s one thing I’m pretending isn’t bothering me right now?
I used to think mindfulness was for people who could sit still for more than two minutes. (Spoiler: that’s not me.) But I’ve learned it’s less about emptying your mind and more about noticing-your breath, your tension, the way your jaw tightens when you get that annoying email.
You don’t need a meditation app or a scented candle. Try this: next time you’re washing dishes, pay attention to the water, the sound, the way your mind wanders. That’s mindfulness. It’s about showing up for your own life, even in the boring bits.
Resilience isn’t about ignoring pain. It’s about getting curious. When something knocks you sideways, ask:
What is this really about?
What am I afraid of here?
What do I actually need right now?
Sometimes the answer is “a nap.” Sometimes it’s “to finally say no.” Either way, the act of asking is what matters.
I’m not talking about writing “I’m grateful for my health” every day until you believe it. Some days, all I can manage is “I’m grateful for coffee and the fact I didn’t scream at anyone today.” That counts.
Gratitude isn’t about ignoring the hard stuff. It’s about noticing the small wins, the weird joys, the moments that make you smirk. Over time, it rewires your brain to spot hope-even on the days when hope feels thin on the ground.
I’m not a gym bro, and you don’t have to be either. But I’ve learned that moving-walking, stretching, dancing badly in my kitchen-shakes something loose. It’s less about fitness and more about reminding yourself you’re alive.
Try this: when your thoughts get stuck, move. Even if it’s just standing up and shaking out your arms like a weirdo. It helps.
Resilience isn’t just about bouncing back. It’s about knowing when to say “enough.” For me, that meant learning to say no to extra work, to late-night texts, to anything that drained me dry.
It’s awkward at first. But every time you hold a boundary, you teach yourself that your needs matter. That’s resilience in action.
I used to think resilience was a solo sport. Turns out, it’s more like a relay race. The people who’ve seen me at my lowest-the friends who don’t flinch when I’m a mess-are the ones who help me get back up.
You don’t need a huge circle. Just one or two people who get it. And if you can’t find them yet, start by being that person for yourself in your journal.
Here’s the truth: you will mess up. You’ll have days where you want to quit, where you fall back into old habits, where you feel like you’re going backwards. That doesn’t mean you’re failing. It means you’re human.
I’ve lost count of how many times I’ve had to start again. The only difference now? I don’t make it mean something about my worth. I just pick up the pen and try again.
You don’t “arrive” at resilience. You practise it, every day, in small ways. Journaling. Mindfulness. Saying no. Moving your body. Asking for help. Some days you’ll nail it. Some days you’ll forget. Both are fine.
The point isn’t perfection-it’s persistence.
If you take nothing else from this, let it be this: resilience is about being real. About showing up, even when you’re tired, scared, or unsure. About trusting that you can handle more than you think-even if you need to grumble about it first.
So, next time life throws a curveball, grab your journal, take a breath, and remember: you’ve survived 100% of your worst days so far. That’s not luck. That’s resilience.
You don’t need to be perfect to be resilient. You just need to keep showing up. Journaling, mindfulness, gratitude, asking deep questions-they’re not magic bullets, but they are tools. Use them. Adapt them. Make them yours.
And if you need a nudge? Combat Journal’s here for you. Not with easy answers, but with real talk, prompts, and a reminder that you’re not alone in this messy, magnificent thing called life.
We often treat physical and mental health like they live on opposite ends of a spectrum. But they are deeply interwoven — one reflects, influences, and sustains the other.
How you move, sleep, eat, and breathe directly affects your emotional resilience. When your body is depleted, your mind feels foggy. When you’re grounded in your physical health, you make clearer decisions, feel more confident, and recover faster from stress.
This isn’t fluff. It’s neuroscience. Studies show that physical activity changes brain chemistry. That gut bacteria affect mood. That deep rest improves emotional regulation.
So why do we treat our mind and body like separate systems? It’s time we stop separating wellness into neat boxes and start treating the whole human — you — with the holistic care you deserve.
Movement isn’t just about fitness — it’s about regulation. It’s how the body processes stress hormones and makes room for emotional release.
When you feel stuck mentally, a 10-minute walk can change your perspective. When anxiety floods your chest, gentle stretching can restore breath. When depression makes everything feel heavy, just standing up and shaking out tension can be a small victory.
**Real-life application:** Try body-check-ins. Ask: what kind of movement would support me today — energising, calming, expressive, or still?
Not every day needs a workout. But every day deserves movement.
Sleep isn't a luxury. It's your brain's maintenance mode.
During REM sleep, your brain processes emotional memory. Lack of deep rest leads to lower focus, poor mood regulation, increased reactivity, and reduced resilience.
**Signs you need more sleep support:** - You wake up tired even after 8 hours - You rely on caffeine for basic function - You feel emotionally raw for no clear reason
**Tip:** Start winding down an hour before bed. Dim screens. Journal. Stretch. Let your body know it’s safe to rest.
We often eat based on convenience, cravings, or emotion. But food isn’t just fuel — it’s chemical information.
The gut produces up to 90% of your serotonin. This means what you eat literally influences your mood.
**Support clarity with:** - Regular meals (don’t skip) - Whole foods (less processed = less mental fog) - Hydration (dehydration can mimic anxiety symptoms)
Nourishment isn’t about restriction. It’s about support.
Sometimes your body knows you’re overwhelmed before your mind does.
Tight shoulders. Shallow breath. Clenched jaw. Racing heart. These are all somatic cues that you need to pause.
Somatic awareness — noticing physical signals of stress, grief, anger, or joy — helps you respond instead of react.
**Try this:** - Do a 60-second body scan when you feel off. - Ask: what’s this sensation trying to tell me? - Write about it in your journal, even if it doesn’t make sense yet.
When you’re anxious, your breath shortens. When you’re grounded, it slows.
The nervous system responds to breath faster than thoughts. That’s why breathwork is a powerful mental reset tool.
**Two quick resets:** - 4-7-8 breathing: inhale 4, hold 7, exhale 8 (calms the nervous system) - Box breathing: inhale-hold-exhale-hold, all for 4 counts (used by military and athletes to regain control)
Use your breath as your anchor when your mind feels stormy.
When you’re in physical pain, it wears down your emotional capacity.
People living with chronic illness or pain often experience depression, frustration, and emotional fatigue. But they also develop incredible self-awareness and resilience.
Pain and mental health require a dual approach — treating one without the other misses half the picture.
**Reminder:** Your experience is valid. And healing can include both medication and meditation, movement and stillness.
We glorify grind culture, but the nervous system thrives on recovery.
Downtime isn’t wasted time — it’s when the body repairs and the mind resets.
**Ways to restore without guilt:** - Guided meditations - Warm baths - Non-productive reading - Walking without a destination
Ask: what would feel nourishing right now — not impressive, just nourishing?
Mental clarity isn’t just about quieting your thoughts. It’s about aligning your internal environment.
You can’t think clearly when your body is inflamed, under-slept, or starved of movement.
Start with your body, and your mind will follow.
Journaling isn’t just about reflection — it’s about integration.
Your journal is the bridge between your physical awareness and mental understanding.
**Prompts to try:** - What is my body trying to tell me this week? - When do I feel most grounded? - What movement, food, or habit made me feel like myself again?
Use your journal as a mirror — not just for thoughts, but for what your body experiences too.
You are not just a brain walking around. You are a living, breathing, feeling system. And all parts of you matter.
Mental health and physical health are two expressions of the same truth: you are one whole human.
So move your body. Rest your mind. Nourish your system. Listen to your somatic signals. And let your self-care be multidimensional.
You’re not trying to optimise — you’re trying to come home to yourself.
Your journal is more than a notebook. It’s a space for mental release, body awareness, and emotional clarity.
📖 Explore Combat Journal — designed to hold your process with honesty, compassion, and grounded structure.
Sometimes we store emotion in our muscles, joints, and breath. When grief isn't cried out, when anger isn't expressed, it can live in the body.
Movement helps release what words can't always reach.
Boxing. Crying during a run. Shaking your arms out after a tense conversation. These aren’t just physical acts — they’re emotional rituals.
**Try this:** - Name the emotion. - Choose a movement to match it (rage = punch a pillow, sadness = slow walk, anxiety = stretch) - Let it move through you.
Emotion is energy. Let it move, so it doesn’t stay stuck.
Your journal is more than a notebook. It’s a space to return to yourself — body, mind, and spirit.
Use it to track your habits, notice what feels off, release emotional overwhelm, and build rituals that reconnect you to your full self.
📖 Explore Combat Journal — designed to hold your process with honesty, structure, and compassion.
Because mental wellness isn’t one thing — it’s everything. And you deserve the kind of support that doesn’t force perfection, just progress.
Let’s be honest-mental clarity isn’t something you stumble upon in a world that never shuts up. If you’re anything like me, your brain sometimes feels like a browser with 47 tabs open, half of them playing music you can’t find. Notifications, deadlines, group chats, the never-ending scroll of “news”-it’s no wonder our thoughts get tangled.
But here’s the thing: you don’t need to escape to a silent mountain or become a monk to find clarity. You just need a few honest tools, a bit of stubbornness, and the willingness to try something different. I’ve spent years wrestling with anxiety, distraction, and the general chaos of modern life-and, trust me, if I can carve out some headspace, so can you.
Before you even think about checking your phone, give yourself a few minutes of quiet. I used to wake up and immediately scroll through emails, social media, and whatever drama had unfolded overnight. All it did was set my brain spinning before I’d even had coffee.
Now, I start with a simple intention: What do I actually want from today? Sometimes I jot it down in my journal, sometimes I just sit and breathe. Either way, those first five minutes are mine. It’s a small act of rebellion-and it works.
Let’s talk about the digital noise. Notifications are like tiny vampires, sucking your focus dry one ping at a time. I’ve tried every trick in the book: Do Not Disturb mode, deleting apps, even hiding my phone in a drawer. The truth? There’s no perfect fix-but there are small wins.
Turn off non-essential notifications. (You don’t need to know every time someone likes your meme.)
Set “phone-free” hours-mine is after 9pm. The world can wait.
Try a “digital detox” Sunday. No screens, just real life. It’s weird at first, then kind of wonderful.
I used to feel anxious about missing out. Now, I realise I was missing out on my own life.
Physical clutter is mental clutter in disguise. My desk used to be a graveyard of coffee cups, old receipts, and half-finished to-do lists. It made my brain feel just as messy.
So, I started small-one drawer, one shelf, one pile at a time. Every item I cleared made it a little easier to think straight. You don’t need a Pinterest-perfect home, just a space where your mind can breathe.
I used to pride myself on multitasking-until I realised I was just doing more things badly. The science backs it up: multitasking splits your focus and drains your mental energy.
Now, I’m a single-task convert. I set a timer (the Pomodoro method is a lifesaver: 25 minutes on, 5 minutes off), pick one thing, and give it my full attention. When I catch myself drifting, I gently pull my mind back-no judgement, just a reset.
You don’t need a meditation cushion or a Himalayan retreat to practise mindfulness. Sometimes, it’s as simple as taking three deep breaths before a meeting, or noticing the feel of your feet on the ground as you walk.
My favourite? The “body scan” at my desk. I close my eyes, check in with my jaw, shoulders, hands-where am I holding tension? A minute of awareness can clear more mental fog than a double espresso.
If you’re always available, your mind never gets a break. I used to say yes to every request, every invite, every “quick call.” It left me drained and resentful.
Now, I block out “unavailable” time in my calendar-no work, no social obligations, just me. Sometimes I read, sometimes I walk, sometimes I just stare out the window. It’s not selfish; it’s survival.
There’s a reason every mental health tip includes exercise. Moving your body shakes up your thoughts. You don’t need to train for a marathon-just get outside, stretch, dance in your kitchen, whatever feels good.
For me, a brisk walk does wonders. I leave my phone behind, let my mind wander, and usually come back with a little more clarity than I left with.
I used to treat sleep like an optional extra. “I’ll catch up at the weekend,” I’d tell myself. But chronic tiredness is like trying to think through fog.
Now, I guard my sleep like a dragon guards gold. Seven hours minimum, no screens before bed, and a wind-down routine that actually feels good. Better sleep = clearer mind. It’s not rocket science, but it works.
Journaling isn’t just for poets or overthinkers. It’s for anyone whose mind feels crowded. When my thoughts start circling, I grab my notebook and spill them onto the page-no filter, no judgement.
Some days, it’s a list of worries. Other days, it’s a gratitude list or a few lines about what I want to let go of. The act of writing makes space in my head for what actually matters.
Prompt to try:
What’s taking up the most space in my mind right now?
What can I let go of, just for today?
Mental clarity isn’t a destination-it’s a practice. Some days you’ll feel focused, other days you’ll feel like you’re herding cats. That’s normal. The trick is to keep coming back to these small habits, even when you slip.
If you try to overhaul your life all at once, you’ll burn out. Start with one or two changes. Celebrate the tiny wins. Over time, they add up.
You don’t need to be a zen master to find clarity. You just need to be a bit stubborn about protecting your peace. The world will always be noisy. Your mind doesn’t have to be.
So, next time you feel overwhelmed, remember:
You can always come back to your breath.
You can always put your phone down.
You can always start again, no matter how many times you’ve lost your focus.
And if you need a little help, Combat Journal is here for you-full of prompts, tools, and real talk to help you cut through the noise and find your own kind of calm.
