Sunday is the perfect day to pause, reflect, and recharge before the week ahead. One of the most effective tools I’ve found for this is journaling. It offers a peaceful space to clear my mind, sort through my thoughts, and prepare myself mentally for the days to come. Over time, journaling has become a Sunday ritual, helping me both reflect on the week that’s just passed and plan for the week ahead.
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I usually start by setting a quiet atmosphere—sometimes with a cup of coffee, and other times with just the calm of the house. This allows me to feel grounded before picking up my journal. The first part of my journaling session is focused on reflection. I take a moment to think back over the past week—what went well, what challenges I faced, and how I felt throughout. I might jot down a few things I’m grateful for, as I’ve found that this helps shift my mindset and encourages a sense of positivity. Reflecting on the past week gives me the space to understand what I learned, and what I want to carry forward into the new week.

Once I’ve processed my thoughts on the past week, I shift my focus to the week ahead. I often use my journal to map out goals—both big and small—that I want to achieve. This helps me organise my tasks and create a sense of direction for the week. Writing things down makes them feel more tangible, and it allows me to approach my goals with a clear plan. Sometimes, I break down my goals into smaller steps, so I don’t feel overwhelmed by the bigger picture. This approach also gives me a sense of control over the upcoming week.

Aside from practical planning, I also use my Sunday journaling as a way to check in with my emotions and mindset. I might ask myself how I’m feeling or what’s been on my mind. This helps me understand my emotional state and gives me the opportunity to release any built-up stress or anxiety before the new week begins. Journaling allows me to process my emotions, reflect on them, and then let go, which can be incredibly freeing.

One of the things I love most about Sunday journaling is how it acts as a tool for recharging. It gives me the space to pause, reflect, and reset my mental state. By the time I finish journaling, I feel calmer, more organised, and ready to take on the week with clarity and purpose. It has become a form of self-care, offering me a moment to centre myself before diving into a busy workweek.

If you’re new to journaling, it doesn’t have to be complicated. Start by simply writing a few sentences about your week, what’s on your mind, or what you’re hoping to achieve. Over time, you’ll find your rhythm and discover what works best for you. Whether you choose to use prompts, free-write, or set goals, journaling is a simple yet powerful tool to help you reflect, plan, and recharge each Sunday.

​Letting go of the past is something that many of us struggle with, myself included. We all have regrets or mistakes that we sometimes wish we could undo. However, the longer we hold on to these memories, the more they weigh us down and prevent us from truly living in the present. For a long time, I found myself caught up in past mistakes, feeling angry or bitter about things I couldn’t change. It’s perfectly normal to feel that way, especially when you’ve been hurt or disappointed. But over time, I’ve realised that holding onto the past, no matter how hard it is, doesn’t help anyone—not you, not the people around you.
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The first step in letting go of the past is recognising that it is okay to feel those negative emotions. We often try to suppress feelings of anger or bitterness, thinking that they’re something to be ashamed of. But those emotions are valid. It's how we process and work through them that matters. I’ve had my moments of being angry about things that happened in the past, times when I felt frustrated with myself or others. But eventually, I came to understand that those feelings, while important, weren’t going to change anything. They were only holding me back.

One of the most powerful lessons I’ve learned in this process is to view the past as a series of lessons, rather than a series of mistakes. Instead of dwelling on what went wrong, I’ve tried to focus on what I can learn from those experiences. Every regret or mistake can teach you something valuable, whether it’s about your own resilience, your ability to change, or how you want to live differently in the future. When I shifted my perspective from "this was a failure" to "this was a lesson," it became easier to let go of the past.

It’s also crucial to accept that some things simply can’t be changed. No amount of wishing or ruminating will undo past events. Accepting this fact can be liberating. It frees you from the chains of what-ifs and allows you to focus on what you can control: your present and future.

I’m not saying it’s easy—letting go takes time and effort, and you might have setbacks. Some days, the past may come rushing back, and it’s okay to acknowledge it. But the key is to learn how to let those feelings pass, just like a storm that eventually clears. Life is full of challenges, but if you can move forward with the lessons you’ve learned, you’ll find that you’re stronger and more capable of facing what comes next.

Ultimately, letting go of the past is about taking control of your own happiness and not letting what can’t be changed dictate your life. The more you practice this, the easier it becomes. And with time, you’ll realise that the present moment is all you need to focus on.