 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.
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.  I tend to follow a pretty consistent way of eating, but no two days are ever exactly the same. My meals are built around whole foods, with plenty of protein, healthy fats, and vegetables, and I keep my eating window relatively structured. While this isn’t what I eat every single day, it’s never far off.
Morning I start my day with a black coffee and a pint of iced water. I don’t eat first thing, as I prefer to hold off on food until later in the day. Throughout the morning, I’ll sip on water from my Stanley cup—keeping it nearby is a simple way to remind myself to stay hydrated. Over the course of the day, I’ll drink three full refills, which works out to around 120oz (just over 3.5 litres) of water. First meal – 2pm Around 2pm, I had fresh strawberries, an apple, and a banana, along with a can of tuna. This gives me a mix of protein, natural carbohydrates, and fibre, while keeping the meal relatively light. Second meal – 4pm A couple of hours later, I had a more substantial meal—rump steak with three fried eggs, all cooked in Kerrygold butter. This is a solid protein-rich meal, with good fats from both the steak and the eggs, keeping me satisfied for the next few hours. Final meal – 6pm My last meal of the day was sirloin steak, roasted sweet potatoes, broccoli, spinach, and kale. At least half my plate at this meal is always vegetables, making sure I’m getting plenty of nutrients and fibre. After my main meal, I’ll usually have some frozen fruit such as blueberries, mango, or pineapple. After this, I won’t eat again until 2pm the next day. That gives me an eating window from 2pm to 6pm, meaning I naturally follow a 20:4 fasting approach (20 hours fasting, 4-hour eating window). This isn’t something I rigidly track, but it suits my appetite and energy levels. While I don’t obsessively count calories, here’s a rough estimate of what this day looks like in terms of energy and protein intake:
Total Calories: Around 1,900 – 2,000 kcal Total Protein: Around 196g This gives me plenty of protein to support muscle maintenance and recovery while keeping my meals satisfying and nutrient-dense. This way of eating works well for me, keeping my energy stable and my meals enjoyable. While I don’t eat exactly the same thing every day, my diet always revolves around whole foods, quality protein, and plenty of vegetables. Keeping things simple and consistent makes it easy to stay on track without overcomplicating it. I would love to hear how others structure their meals—do you eat in a set window or spread your meals out across the day? Let me know! |