You bought the Slow Down Journal! YES!

But how do you best use this? In this blog, I'll tell you all about it.

Would you rather watch a video? On my Instagram account I find 2 IGTV videos where I fill out the journal live with you.

Don't have a journal yet? You can order the journal at the bottom of the blog. 

Where do you start filling it in?

There are two ways to start in the journal:

1) Skip all introductory pages and simply start by setting weekly intentions. This way, you won't make it too overwhelming for yourself. You can always fill in the introductory pages with your goals, etc., later on.

2) You start at the beginning and get to work on your goals, your happy list, and you read everything calmly. 

Tip: Ensure your weekly pages span one week, so you can look back at your goals, etc. when reflecting. Therefore, the very first time you fill it out, you only need to fill in the left page. 

But what do you actually mean by body, mind & soul?

The foundation of this journal is based on the connection between body, mind & soul. When you give all three components enough attention, you feel more connected to yourself. For example, if you don't pay attention to your body by exercising or eating healthy, you often feel mentally more tired as well. 

Your mind can also be dominant, causing you to spend your weeks just planning, organizing, and thinking.“A head on a stemcalled Willemien That's so beautiful. By reflecting on all three components weekly, you make conscious choices about how you want to experience your weeks. 

What do you mean by setting an intention?

I always use a deck of cards for this question, for example that of Inner Compass Cards. But if you don't have a deck of cards, you can also ask yourself: What is my focus word for this week? 
This can be, for example: rest, relax, creative, focus, let go, attention, etc. 

How do you incorporate the moon phases into your journal?

If you purchased the journal through the MONDAY webshop, you received a bookmark with it. On that bookmark, you'll find the moon phases. The journal contains more information about which actions are best to take during each phase. Don't have a bookmark? Click here. 

So, when you fill out the journal on Sunday evening, you check what phase the moon is in that week. Let's take as an example that the last quarter is on Thursday that week. That means that it's best to tidy up, organize, or create clarity that week. The moon's energy is still palpable and usable for a few days around that moon phase. 

Tip: If you use Google Calendar, you can get lunar phase data by adding an extra calendar for free. Just Google how to do it. 

How do you keep up with filling out the journal?

The most frequently asked question and the biggest challenge. Ultimately, it has to do with routine. Choose a fixed day and preferably a fixed time to tackle this. Then it becomes like brushing your teeth, and you won't think about it anymore. 

I always make it a Sunday, for example Self-care moment for myself. I fill in my journal in the evening, light a candle, take a bath, and dive into bed early with a Yoga Nidra session. 

Create a rhythm that works for you and stick with it. Keep the journal in sight, put it in your calendar. Whatever works for you. After 4 weeks, it will be in your system automatically. 

You got this!