Journaling

journaling space

Do you currently journal? How about Mindfulness or Gratitude Journaling

A few years ago, while going through an addiction recovery program, I learned just how important and healing journaling can be.

Over the last 12 years, I’ve learned several different journaling modalities. I love each one of them for different reasons. In the Guide section in my private Facebook group (you can join here: Confident Courageous Unstoppable Women), I share 6 mindfulness journaling videos (free) that you can watch and then choose which style you’d like to try.

Three of my Mentoring Clients have asked me recently how to make the most out of their journaling experience. I want to share here, on my blog, in case it will help you. 

Journaling Tips

Tip 1: Deciding when (to write)- I like evenings to write/journal when I am writing my 3-5 gratitude’s. I do this close to bedtime and then these grateful items go to sleep with me and sit on my heart all night. 

I have also started my day out with writing my gratitude’s out and this starts my day of with a happy feeling heart. Its totally up to you. 

When I journal in the morning (this is part of my morning routine) I also start with a mug of 32 ounces of water with fresh lemon squeezed in it (Medical Medium gave me this idea for my liver healing). 

Tip 2: Deciding how (to write)- as you are making a habit of journaling – I started out with 2 days per week and then moved to 4 days a week. I eventually made it to 6 days per week and take one day off. When you’re beginning or you’re trying to make a habit with journaling its ok to start with 2-3 minutes per day. Remember, baby steps!

Tip 3: Deciding what (to write) – I like journaling with prompts. I also journal without them now. In the beginning, it made it easier for me to begin with answering a question or writing about a thought – which is where prompts come in. (I share quiet a few prompt examples in my FB private group Confident Courageous Unstoppable Women).

Why And Feelings

When I gratitude journal it is a great practice, to get into, in writing WHY you are grateful and how you FEEL. These details are important because they connect you to the feeling of being grateful and the intention with your mindfulness journaling. 


Kris Rudarmel

I am an (award winning) womanpreneur, artist, speaker, empowerment leader and knowledge seeker. I share my stories of adversity with fear, in business and in life, with vulnerability and being awakened and how I boldly built a company to new levels and took risks to soar. Along my journey, my belief in myself, tenacity, courage, confidence, hope and faith grew exponentially. You will hear my message of enlightenment and my life changing principles for fearless living that will assist and inspire others to jump to their greatest potential. I hope to inspire my community to find their strength to live courageously, ignite their flame and leap joyously. I believe we should continually upgrade our dreams to preserve our road to happiness. You need to believe it can be done- this will set your mind in motion to find a way to do it. I (along with my husband) bootstrapped our way to building a local, woman owned enterprise in Salt Lake City; Anchor Water Damage & Restoration. While building Anchor (2008-2016) I have been recognized in the community 8 times with the following: • Nationally Recognized 2016 Best of the Best -Top 3 ‘Women in Restoration’ 2016 Remediation and Restoration Magazine (October issue) • 2016 Enterprise 7 Award: Woman Business Owner • 2015 and 2014 Best of State • 2013 30 Women to Watch- Utah Business Magazine • 2013 Outstanding Entrepreneur • 2011 Woman Business Owner of the Year – NAWBO SLC • 2009 Small Business of the Year • 2013 Kris graduated from the Goldman Sachs 10,000 Small Business program • 2012 GE Capital Banking on Women program • 2011 Won the SCORE/Sam’s giveaway (2 companies per state were awarded this) I love being involved in the community. I help out by serving on committees and volunteering. I serve on the Granite Foundation Board and have held positions at Chamber West, NAWBO along with other organizations. I was a mentor (2016) for the Women of Worth foundation. I reside in South Jordan, Utah with my husband of 33 years and my 2 children.

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