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Mindfulness Journals

2025 Sensus Studio - Women Gratitude Rituals Good Habit Tracking 1

15 Tiny Habits That Will Make You Stand Out (In the Best Way Possible!)

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We’ve all seen those people who seem to have it all together. But here’s the secret: it’s not about overnight success. It’s about those little, everyday habits that add up to big changes. And trust me, these 15 unusual ones will seriously set you apart.

  1. Read 10 Pages (Yes, Even Fiction!)
  • In a world of endless scrolling, reading is a superpower.
  • Fiction or non-fiction, it’s like a workout for your brain.
  • Don’t aim for quantity; focus on quality.
  • Pick out one key idea to apply to your day.
  1. Take a 30-Minute Walk (Outside!)
  • Walking is amazing for your body and mind.
  • Get outside for fresh air and a clear head.
  • It’s a perfect way to de-stress and recharge.
  1. Try a 1-Minute Cold Shower (You Can Do It!)
  • Okay, I know this sounds intense, but hear me out.
  • It boosts circulation, improves skin and hair, and lifts your mood.
  • It also builds mental resilience.
  • Start slow, and work your way up to a minute.
  1. Daily Brainstorming: Idea Dump!
  • Take a few minutes to write down any ideas that pop into your head.
  • No judgment, no filters.
  • It’s a great way to spark creativity and find solutions.
  1. Practice Mindful Moments (Throughout Your Day)
  • Take a few deep breaths, notice your surroundings, and be present.
  • Even a minute or two of mindfulness can reduce stress and improve focus.
  • It is a great way to reset.
  1. Learn a New Word (Every Day!)
  • Expand your vocabulary and boost your brainpower.
  • It’s a fun and easy way to learn something new.
  • There are apps that can help you with this.
  1. Declutter One Small Space (Daily)
  • A tidy space equals a tidy mind.
  • Clear off your desk, organize your bag, or tidy a drawer.
  • Small actions, big impact.
  1. Express Gratitude (Out Loud!)
  • Tell someone you appreciate them, or write down what you’re grateful for.
  • It shifts your focus to the positive.
  • It improves your relationships.
  1. Drink More Water (Seriously!)
  • Hydration is key for energy, focus, and overall well-being.
  • Carry a water bottle and sip throughout the day.
  • Add some fruit for flavor.
  1. Stretch Regularly (Even at Your Desk!)
  • Release tension and improve flexibility.
  • Simple stretches can make a big difference.
  • Set a timer to remind you.
  1. Limit Social Media Scrolling (Set a Timer!)
  • Scrolling can be a time suck and a mood killer.
  • Set boundaries and use your time wisely.
  • Replace that time with something that fills your cup.
  1. Listen to a Podcast (While Doing Chores!)
  • Learn something new or be entertained while multitasking.
  • There are podcasts for every interest.
  • This makes chores fly by.
  1. Plan Your Day (Even a Rough Outline!)
  • A little planning goes a long way.
  • Prioritize your tasks and stay focused.
  • Use a planner, or a note in your phone.
  1. Try a New Recipe (Once a Week!)
  • Expand your culinary skills and have fun in the kitchen.
  • It’s a great way to de-stress and be creative.
  • Find something easy, and fun.
  1. Celebrate Your Small Wins (Every Day!)
  • Acknowledge and appreciate your accomplishments, no matter how small.
  • It boosts your confidence and motivation.
  • It is important to acknowledge your progress.

Why These Habits Matter:

These habits aren’t about becoming perfect. They’re about creating a life you love, one small step at a time.

Start Small, Be Consistent:

Pick a few habits that resonate with you and start incorporating them into your daily routine. You’ve got this!

2025 Sensus Studio - Confidence Mood Tracking 5

8 Habits of Seriously Chill Women (And How to Be One!)

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Okay, let’s be real: adulting can be stressful. We’ve all had those moments where we’re worrying about things we can’t control. But have you ever noticed those women who just seem… chill? Like, nothing phases them? I was curious too, so I started paying attention. Here’s what I learned:

  1. They Own Their Insecurities (And Don’t Hide Them)
  • We all have insecurities, right? But chill women don’t pretend they don’t.
  • They don’t waste energy trying to hide them.
  • They accept their flaws and focus on their strengths.
  • They understand that being “perfect” is an illusion.
  • They understand that everyone has things they are working on, and that is ok.
  1. They Move Slower (Yes, Really!)
  • This one surprised me! Chill women tend to move with intention, not frantic energy.
  • They’re not rushing from one thing to the next.
  • They take their time, even with simple tasks.
  • It’s like they’re giving themselves (and everyone around them) permission to relax.
  • By moving slower physically, they are also able to slow down their mental processes.
  1. They Set Boundaries (Without Apologizing)
  • Chill women know their limits and they respect them.
  • They’re not afraid to say “no” to things that drain their energy.
  • They prioritize their well-being.
  • They understand that saying no to some things, allows them to say yes to what really matters.
  1. They Practice Mindfulness (Even in Small Moments)
  • They’re present in the moment, not dwelling on the past or worrying about the future.
  • They appreciate the little things.
  • They take deep breaths and notice their surroundings.
  • Even a few minutes of mindful breathing can make a huge difference.
  1. They Focus on What They Can Control (And Let Go of the Rest)
  • They don’t waste energy on things they can’t change.
  • They focus on their own actions and reactions.
  • They understand that some things are simply out of their hands.
  • They understand that worrying does not change the outcome.
  1. They Cultivate Gratitude (Every Day!)
  • They appreciate the good in their lives, big and small.
  • They practice gratitude, even when things are tough.
  • They understand that focusing on the positive can shift their perspective.
  • A gratitude journal is a great way to start this habit.
  1. They Prioritize Self-Care (Without Guilt)
  • They understand that taking care of themselves is essential.
  • They make time for activities that recharge them.
  • They don’t feel guilty about prioritizing their well-being.
  • They know that when they feel good, they are better for everyone else in their lives.
  1. They Embrace Imperfection (And Laugh at Themselves)
  • They don’t take themselves too seriously.
  • They’re not afraid to make mistakes.
  • They can laugh at themselves.
  • They understand that life is messy, and that’s okay.

Why This Matters:

Being chill isn’t about being lazy or indifferent. It’s about finding inner peace and balance in a chaotic world. It’s about living with intention and grace.

Start Small, Be You:

You don’t have to change everything at once. Pick one or two habits that resonate with you and start there. You’ve got this!

2025 Sensus Studio - Confidence Mood Tracking 3

6 Everyday Habits That Are Quietly Stealing Your Confidence (And How to Fix Them!)

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Ready to reclaim your confidence? Let’s dive into some everyday habits that might be holding you back, and how to turn them around. We’ve all been there – that feeling of shrinking into the background, letting others take the lead, and generally feeling like our voice doesn’t quite matter. But here’s the thing: confidence isn’t something you’re born with or without. It’s built (or broken down) by the little things we do every day. And if you’re stuck in these habits, you might be accidentally sabotaging your own confidence.

  1. Staying Silent When You Have Something to Say

You’re in a group chat, a meeting, or even just hanging out with friends, and someone says something you don’t totally agree with. You have a thought, a perspective, but… you hesitate.

  • “What if it sounds silly?”
  • “What if no one cares?”
  • “What if I get it wrong?”

So, you stay quiet. But your voice matters! Your thoughts are valuable! Start small. Share an idea, ask a question, even just chime in with a “Yeah, I was thinking that too!” The more you speak up, the easier it gets.

  1. Letting Your Words Get Steamedrolled

You’re talking, sharing a point, and someone just jumps in and talks over you. Annoying, right? And you probably just let it slide, thinking:

  • “Maybe they didn’t mean it.”
  • “I don’t want to be rude.”
  • “It’s not a big deal.”

But it is a big deal. Every time you let someone dismiss your words, you’re telling yourself (and others) that your voice isn’t important. Next time, try a simple, “Hold on, I wasn’t finished.” You deserve to be heard.

  1. Laughing Off Disrespect Like It’s a Joke

That “harmless” joke that stung? That backhanded compliment that made you cringe? You probably laughed it off, right?

But inside, you know it wasn’t okay. Don’t let people get away with disrespect. A simple, “I didn’t find that funny,” or “That wasn’t cool,” sets boundaries and shows you value yourself.

  1. Over-Explaining Everything

Do you find yourself justifying every decision, every opinion? Like you’re constantly on trial?

  • “I don’t drink… well, because in college, and also, health, and…”

Confident women say what they mean and leave it at that. You don’t need to explain yourself to everyone.

  1. Apologizing for Existing

“Sorry, can I just…” “Sorry, I didn’t mean to…” Sound familiar?

There’s a time for apologies, but apologizing for taking up space? That’s a no-go. Instead of “Sorry for bothering you,” try “Do you have a minute?” Small changes, big impact.

  1. Ignoring How You Dress (And How It Makes You Feel)

This isn’t about being a fashionista. It’s about feeling good in your own skin.

When you put on clothes that make you feel confident, you carry yourself differently. And that confidence radiates. Wear what makes you feel like your best self, even if it’s just jeans and a cute top.

The Takeaway:

These habits are sneaky, but they’re not impossible to break. Start small. Pick one habit to focus on this week. You deserve to feel confident and empowered. You’ve got this!

2025 -5 Steps to Find Your Favorite Journal at Sensus Studio 2

5 Steps to Find Your Favorite Journal

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5 Steps to Find Your Favorite Journal

Finding the perfect journal can be a deeply personal journey. With a myriad of options available, the ideal journal should be both attractive and functional, inspiring creativity and encouraging you to write. Here’s a guide to help you discover the journal that best suits your individual needs and preferences:

  1. Define Your Journaling Style:
  • Purpose: Consider the main purpose of your journal. Are you using it for daily entries, prompted reflections, prayer, gratitude, or creative writing? Knowing your intention will help narrow down the options.
  • Writing Style: Determine whether you prefer lined, plain, or dot-grid paper. If you enjoy drawing or mind-mapping, blank pages might be best. If you prefer structure, lined pages or dot grids may be ideal1.
  1. Consider the Physical Attributes:
  • Size: Journals come in various sizes, from compact to large. Think about whether you plan to carry your journal with you or keep it at home. Your handwriting size can also influence your preferred page size.
  • Cover: The cover design can significantly impact your journaling experience. Decide if you prefer a hardcover or softcover. Hardcovers are sturdier for writing on the go, while softcovers are more flexible. Consider the color and design to find a journal that appeals to you. You may even personalize the cover for extra motivation.
  • Binding: Different binding types, such as spiral-bound or stitched, offer varying degrees of flexibility5. Spiral-bound journals lay flat easily, while stitched bindings offer a more traditional aesthetic.
  • Paper Quality: If you use fountain pens or markers, paper quality is crucial. Look for paper with low feathering, bleeding, and ghosting to ensure a pleasant writing experience. Some prefer journals with at least 250 pages.
  1. Explore Different Layouts and Features:
  • Page Layout: Consider whether you prefer lined, plain, or dot-grid pages. Guided journals with prompts and insights can be helpful if you struggle with a blank page.
  • Special Features: Some journals offer additional features like ribbon markers, page numbers, or expandable pockets.
  1. Seek Inspiration and Recommendations:
  • Read Reviews: Explore online reviews and recommendations from other journal enthusiasts to gain insights into different brands and models.
  • Visit Stores: Browse local bookstores, stationery shops, and online retailers to see and feel different journals in person.
  • Consider Your Values: Look for journals made from sustainable materials or produced by companies with ethical practices.
  1. Embrace Experimentation:
  • Try Different Styles: Don’t be afraid to experiment with various journal types until you find one that resonates with you.
  • Simultaneous Journals: Some people find it helpful to keep multiple journals for different purposes.
  • Trust Your Instincts: Ultimately, the best journal is one that feels right for you. Once you start writing in it, the choice will usually feel right.

By considering these factors, you can confidently embark on your search and discover a journal that enhances your journaling practice and becomes a cherished companion.

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