The Busy Mama’s Weekly Grounding Journal Routine

Time Needed: 15–20 minutes
Frequency: Once per week (Sunday or Sunday night works best)
Tools: Journal, pen, favorite beverage (bonus if it’s InnerCalm or a coffee protein shake!), comfy chair, and a cozy blanket. Fuzzy socks and baggy t-shirt are optional, but definitely recommended.

1. Center Yourself (2–3 minutes)

Pull up your favorite Spotify playlist (or you can steal mine). Start with a few deep breaths. Close your eyes, inhale slowly through your nose, exhale through your mouth. Settle into your space. Let the week’s chaos melt away for a moment.

2. Reflect on the Past Week (3–5 minutes)

Look back on last week. Celebrate wins, no matter how small, and acknowledge challenges without judgment.

Prompts:

• “One win I’m proud of from last week is…”

• “One challenge I faced and what I learned from it…”

3. Set Weekly Intentions (3–5 minutes)

Think about the energy you want to carry into the week. Focus on qualities, not tasks; words like calm, intentional, playful, patient.

Prompt:

• “This week, I intend to… (feel, act, show up as…)”

4. Plan Your Big Three (3–5 minutes)

Identify the 3 most important things you want to accomplish this week. These are your non-negotiables. Keep it simple, less is more.

Prompt:

• “My Big Three for this week are…”

5. Set Daily Mini-Intentions (2–3 minutes)

Break down your energy for each day and align your tasks accordingly. Focus on how you want to feel and what you want to prioritize for each day.

Prompt:

• “Today, I will focus on…”

• “Today, I will honor myself by…”

• “Today I will complete…(task)”

6. Close with Gratitude (1–2 minutes)

End your session by writing 1–3 things you’re grateful for. This creates a sense of abundance and positivity before the week begins.

Prompt:

• “I am grateful for…”

Bonus Tips:

• Pair this with a cozy drink to make it feel indulgent but practical. My favorite calming drink is either a vitamin-packed destress powder, or my vanilla sleepytime tea.

• Keep your journal somewhere accessible so you’re more likely to follow through. I keep a small journal in my purse along with my planner.

• If you miss a week, that’s okay. Just pick up wherever you are. Consistency > perfection.