OUR HOSTS: 

Corinne Foxx - @corinnefoxx

Natalie McMillan - @nataliemcm and @shopnataliemcmillan 

What we're drinking: 2021 Meiomi Pinot Noir  



TOPIC: 

A lot of people stop using their diaries once they reach adulthood, but getting your thoughts out on paper is a great habit for any stage of your life. We love to declutter our minds and work through emotions in our journals. On today’s episode, we dive into the benefits of journaling, different writing techniques, and how to establish a journaling practice. We also talk about the science behind physically writing things down versus typing, and share our favorite journaling strategies and prompts. 

In this episode, we discuss:

• Healing physically, mentally, and emotionally through journaling 
• Why it’s so important to make a conscious effort to practice gratitude daily 
• Where we find the best journaling prompts 
• Tools for creating order when your world feels chaotic 
• Self-care rituals and habits to incorporate into your journaling time 

RESOURCES: 

The Artist's Way by Julia Cameron 

END OF THE SHOW: 

Corinne and Natalie introduce Hottie of the Week: Joseph Gordon-Levitt 

WINE RATING:

 2021 Meiomi Pinot Noir  = 5 / JGL 

WRAP UP:

To wrap up the episode, Corinne and Natalie play Snacks, Facts, and Hacks. They talk about shark birthing patterns and methods for putting on a duvet cover while munching on Siete Churro Strips and Trader Joe's Spicy Chakri Mix. 

You can sign up for the newsletter on our website: amidoingthisrightpod.com

You can email us for episode ideas or Random Advice: amidoingthisrightpod@gmail.com

Follow us on Instagram: @amidoingthisrightpod 

Don't forget to rate and review the podcast! It really helps us grow!

Hey welcome back to another episode of am I doing this right? I'm Corinne Fox.

And I'm Natalie McMillan.

And we are best friends confidants millennials and the hosts of am I doing this right? A life how to podcast from our perspective, I just kind of sweetspot.

Experts and each week we cover a new and we drink a bottle of wine.

Okay, this week we are talking something that Natalie and I love to do. Yay. When we schedule that time do. We've been out of the habit, but we're getting back into it. Yeah. We're talking how to journal. We're gonna be talking about the benefits of journaling, the types of journaling techniques and how to start a journal practice. If you've never done it before, it's something that we found a lot of healing through and we wanted to share with you guys.

It's life changing.

It is life changing. And at the end of the episode, we're playing

snacks, facts and Hass. That's a fan fave. It's a fan favorite time we asked people were like snacks facts and hacks. Well, we're

bringing it to you asking you shall receive.

Okay that you bought the wine today.

The wine this week is the peel me Pinot Noir. It's from California.

Okay, red

01:25

flag.

Oh, I love a California Pinot.

It's from no but just says California. Oh, okay. Yeah, it's from a Campo,

a combo. Combo. Combo. And it's a pina California. Oh combo. Oh, Campo I can't vote if you're if you're from a camp or a combo,

let us know. All right, so we're gonna see it's a twist.

Stop. You know, we'll have a twist. Me Oh, ma No, me me. Me. Me. Right. I thought you said p oh me. Oh, maybe I did. Maybe she didn't maybe she didn't we don't know. We'll only know one the playback

02:02

or else give it

a little little swirly Swaro Pinot and a long time I like a Pinot oh wait till you drink this one.

02:13

That's not a vino know what that is.

What in the hell water here. I'm excited to review this one at the end.

We do not I had a very eventful morning. Was not that eventful. But this is day two of my skiing lessons.

Oh my god. I forgot about your your photo skiing less.

I'm doing photo skiing. You guys. I'm skiing on purpose. To do this. It's all tick tock. Uh huh. And it was like, you can go skiing in Santa Monica. I thought,

Sign me up. Oh, well, you go all the way to Santa Monica. Oh, well, actually. It's

like in Culver City. Okay. Just to clarify, for anyone listening who lives in LA. And so it's my second lesson. And I did really good today. Oh, wow. I love my little community

to more other people are also skiing

or snowboarding. You can essentially, if you guys are like, what is that? It's a treadmill. Yeah, yeah. Very wide treadmill that has carpet on it. And then they just put you up there with some skis in your guns ago. They have no faux snow. No, no, there's no foot the snow is the carpet that is rotating on the conveyor belt of a and it's kind of going in a circle and you're just saying, yeah. But I've never skied you've never skied? No.

What about you snowboarding? I

sort of worried about four or five times in my childhood. So. Okay, and it just seems like something like a skill. And we say this. Most people can do. And I just feel like I would like to learn. Why not. I'm gonna go skiing this this winter. Dammit. Good for

you. Yeah, I was a very avid skier. picture of

you with your goggles.

Yeah, we can put that on the story fashion icon. And I'm like, yeah, the look on my face. No, I did a lot of skiing growing up. And then like when I was 11, I switched to snowboarding. But I actually think it is easier to go from skiing or snowboarding than the reverse.

I think skiing is so fucking hard.

Nowadays. I'm saying it's if you if you start snowboarding and then go to skiing, it's so much harder than the opposite. In my opinion, anyway, as well. I hope to be you're doing the fries and the pizza fries. And she was like,

Do you want to call it fries and pizza? I

said yes. I do want to call it fries. Because she was like it could

be called sticks and whatever.

04:44

And I was like no, just call it pizza and fries because I understand what you're saying.

Yeah, yeah. If I were to try again, though, there's no way there's no way I remember how to ski. I think it is I barely remember how to snowboard and I used to be so good because I would go all the time you

Like you do it as a kid, and for whatever reason, or you get back on, you're not very good at ice skating

no or rollerblading. No. But again, two feet, maybe I was very good at skiing. But I started when I was like four. And then when I snowboard, I would go every single weekend for months, because I lived in Northern California. And so I was I was very good at snowboarding. And now I'm like, I don't even remember how to say no more. I think you would

get on that hill. I mean, also like that survival technique comes in, you have to survive.

Yeah, the bottom. I feel like snowboarding probably I could easily start up again. But the first few runs, I'd be like, I would be going slow. I would be on heelside the whole time.

Oh, see, you're even using lingo that I didn't even understand. Anyway, so update everyone on my scheme journey. And if you guys want me to post a video of me skiing, I could post one on the carpet. Magic Carpet, right. Okay, that so let's get into journaling. Yeah. And why we chose this topic. Wow,

this one was really kind of for us because we are avid journalists who have sort of gotten out of the habit. And so we wanted to reinspire ourselves. But we realized a lot of people don't really know where to even begin. You know, I've had a lot I tell my friends like you should journaling and they're like, What do I even write? You know? Yeah, that's true. So

this is the No girl thing because I I have back then that was diaries. Yeah. diaries from an I'm not kidding. Being in kindergarten that says I love Jessie love. That was like my crush Jessie love. His

name was Jesse low. Yes. As last name was love. Mine was Matthew Lang, and

I have it written in this pink, Buzzy little locket.

I had to have a law to look at it. And I'm

like I was I've been doing this since I was a child.

Yes. Oh, same. Same. And then I would write my name.

Yeah. With written love. Yeah.

Just like a million times on all the different pages. Yeah, yeah. So there's a good chance that you you listener had a diary at one point in your life. You may have even had them in your teenage years hidden somewhere with all of your teenage angst scribbled into it, because it felt really good to just vent, get it out, not scream at your mom or whatever, just scream into the void.

I have to admit really quick. One thing I did that was like really passive, probably one of the meanest things I ever did. I was like mad at my cousin who was staying with us. And I wrote like, I hate Cynthia. She is so rude. And I left my diary out on purpose in front of her door.

07:44

And I was like, oh, sorry, it just fell. It was like she was horrible. So

she acknowledged,

oh, she was also I was also like, 11 and she was like

20 or whatever. But you know you a lot of people may have stopped using their diaries once they once they reached adulthood, but the concept and the benefits still apply new which is called journaling. According to the University of Rochester Medical Center, journaling is simply writing down your thoughts and feelings to understand them more clearly. And if you struggle with stress, depression or anxiety, keeping a journal can be a great idea. It can help you gain control of your emotions and improve your mental health. Should we go into some

Benny's? There's a lot of Benny's. Yeah. And we mean benefits.

We do mean benefits.

Okay, so some of the benefits of journaling? Well, studies have found that writing in a journal can lead to better sleep, a stronger immune system, more self confidence and a higher IQ. Wow, I wish there was like a little pill you could take that gave you all that. Research out of New Zealand suggest that the practice may even help wounds heal faster.

Explain go.

How's that possible? James W. Pennebaker, a social psychologist at the University of Texas at Austin, which Natalie and I will be going to next next week, who is considered the pioneer of writing therapy said there isn't one answer. It's kind of a cascade of things that occur that make it allow wounds to heal faster.

Some sort of brain body connection, you know, Mind Body, I mean, and also there's something about the physical act of writing stuff

to your brain. Sometimes when I can't remember lines, when I'm really stuck on like one line, I always mess up. I write it down like a few times just because I think it

gets into my brain better. I can also see on a paper in my head what I've written down, but I have no idea what I've typed out. Yeah, like I can see my whole to do list because it's scribbled on a piece of paper in my head right now. Yes,

research in 2021 suggests that making a conscious effort to practice gratitude can have a positive effect on mental health and can help counteract the negative thought patterns that depression creates. Another 2015 research paper explains that consistent Expressive Writing may help reduce PTSD symptoms. It also suggests that writing at length about a traumatic or stressful event can help manage PTSD symptoms. Also very interesting. Brain scans of people who wrote about their feelings showed that they were able to control their emotions better than those who wrote about a neutral experience.

Very interesting. Also, I just want to go back really quick to where you said, practicing gratitude. That what she's referring to is a lot of people do gratitude journaling, where you like, write down the things you're grateful for, right. But we will get into that. Yes. And journaling helps control your symptoms and prove your mood in a lot of different ways. Yes, it helps you to prioritize problems, fears and concerns, tracking any symptoms day to day so that you can recognize triggers and learn ways to better control them. And providing an opportunity for positive self talk and identifying negative thoughts and

behavior. Sometimes in my journals, like I literally will write like a negative thought that I'm having, and then I'll like, immediately counter it, I'll be like that, like, It's me having a conversation with myself. Yes,

I do the same thing, because, well, I asked myself in my journal, like, is that true? You know, how I think everybody hates me all the time. Yes. So then I'll be like, is that true, and I'm like, nah. But um, let's get into some of the types of journaling. This is probably my favorite type, free write journaling. free writing means setting a timer and letting your thoughts just flow unedited and unscripted on to the page. Or you can set a goal to write continuously for a specified amount of pages. free writing is all about keeping your hand moving and not pausing to go back and edit or construct a perfect phrase. And if you run out of ideas, you just keep writing, whatever comes to your little noggin. Yeah, another journaling technique is mourning journaling, which is actually very similar to free writing. But it's a free writing practice made popular by Julie Cameron in her 1992 book,

The artists way, which I did attempt to do, I signed the agreement at the beginning, I did not finish it. That's neither here nor there. So it was originally meant to help artists break through their blocks to unleash their creativity. Morning pages are three pages of longhand stream of conscious writing done first thing in the morning, and there's no wrong way to do morning pages. They are not supposed to be like high art, they're not even supposed to be writing. Like, someone can just be like, I just woke up, I'm so tired. Sometimes I write I'm so tired. I'm so tired. I'm so tired. I'm so sorry. I guess I have to get up now. Well, but but like I would just whatever,

just like an whatever's whatever dialogue is going on. Exactly. And there's gratitude journaling, like we mentioned at the top, and from fighting depression to improving relationships and boosting your self confidence. There are numerous benefits to writing down everything you're thankful for. This is one of the most powerful journaling techniques with life changing possibilities. That's proven in studies to make you a happier and more productive person. It also lowers your stress and calms you at night. Write in detail about what you're thankful for. And let yourself feel those emotions and experience the sensation right in depth about the people past and present that you're grateful to have in your life. I love a gratitude journal meesho although sometimes I do get caught up in like, oh my god, I write this thing every single time now, you know, so I family. Yeah, my dog, like so I try to do things that are like very specific like for that day.

You know, the person who held the door open for me. Yeah, yeah, yeah. Another type of journaling is to do journaling. A journal can help you plan your day, whether that's a detailed to do list or reflections on upcoming challenges. Writing down your goals, makes you more likely to achieve them and helps you identify your priorities. Writing out a to do list before bed is a great way to declutter your mind and is proven to help you sleep better. Hmm, love to do less. I also keep like a little pad of paper next to my bed. In case I'm falling asleep. Which again does not happen to men, but it happens to women really. I have to make sure to pick up my dry cleaning tomorrow as I'm falling asleep, but yeah, yeah, no, I

do the same thing. Oh, I love this a prompt. I love a journal prompt. They offer specific themes and topics to reflect on. Some prompts can even help you to collect your thoughts on a recent conflict with a friend or partner. For example, writing about specific relationship challenges can help you get more clarity on your emotional needs and how to make sure they're met. You can find different journal prompts on the internet some prompts that we love are like writing a letter to future you asking for answers on something you need help navigating. You can also write a letter to your past you your inner child, asking yourself, what do I need to let go of? What do I need to call in? Who do you trust most? And why? What are three ordinary things that bring you the most joy? You know? And then just journal journal?

prompts are great for people who are like, I don't even know what to do. Like just literally go on the internet, type in journal prompts, click on it and write whatever the first one is just Yes, yeah, go for it. If

there's like a specific area like last night, I was looking up, I wanted some more clarity and career prompts. And I went on Pinterest, and I searched and there was like a million different prompts. And I was like, perfect. Yeah, we'll just check these out.

Another type of journaling is Dream journaling. keeping a dream journal may sound kind of mystical and like Fufu. But there's plenty of evidence on how this journaling technique helps you understand your emotions. Start by writing down whatever you remember from your dream, the more you Journal, the better your memory will get. And it also helps you with new ideas or solutions, Einstein used his dreams to develop some of his formulas and theories. So write about your dream as soon as you wake up, because obviously, as soon as you wake up, it's basically Oh, yeah, I forget them immediately. And you can write in detail and make illustrations if needed for those strange, indescribable images that often occur in dreams. Yeah.

And then sometimes I've just, you know, you can look up online like meaning dream meeting, whatever this is, then there's brain dump journaling, this is my all time favorite. This is where you literally just write every random thought down without rhyme or reason. They don't have to be in complete sentences. They don't need punctuation. They don't even have to be legible. Honestly, you can write things like I need to get milk at the store, or I'm feeling anxious because of XY and Z, or I want to reach out to so and so friend. There are no rules, you don't even have to write on the actual lines of the paper, it can be like this huge, chaotic mess. As long as you're just getting everything out on paper. And this has been so helpful for me. Because I just feel like my, I always have very jumbled thoughts. And then when I can just like, throw everything in my brain onto paper, and then I can see them all. It's out of your head out of my head. And then I'm like, Oh, I can compartmentalize that. And like, oh, okay, so clearly I need to go to the store and get these things because because the other thing is half the time, I'll think of something and then I go, Okay, I need to remember this for later. And it stresses me out because I'm like, Don't Forget it. Don't forget it. And instead I'm like, I'm just gonna write this down randomly on this legal pad. And that I the pressure of having to remember it goes away.

Yes. I think that's Joe's version of emailing himself. So he emails me I forgot about themselves when he has something that he just sends up an email,

even if it's like an sometimes I'll just write down on paper. Like, I feel I feel really anxious that Oh,

no, no, but like little to do's like, oh, I forget to do that. Yeah, okay, and the last but there's many different types of journaling techniques that we are going to talk about is bullet journaling. So a bullet journal is a method Created by writer Carol. It is a type of journal that includes multiple sections in order to keep track of multiple aspects of your life. So instead of having one journal for your finances, and career notes, and another for like household to dues and journal entries, everything is in a single journal, a bullet journal isn't something that you buy already templated and said you purchase a blank or dot grid journal and then create something unique to you and your goals. And because of that, starting a bullet journal does require a rather significant upfront time investment. There's like a lot of YouTube videos you can watch and like people who made their bullet journals and like how you want to do yours and you can do like a motion tracker but you can also do a finance tracker and like I'm this is really for a very type a kind of person. I'm pretty type A but this this felt overwhelming to me I wish

or a Capricorn exclusively I wish

I could I wish they didn't make them templated why don't they make them template it

I almost guarantee if you went on Pinterest and looked up a bullet journal template to print out what's definitely on there.

That's also an option. Yeah. Okay, so these are the different types, styles techniques of journaling. Once you've decided what you want to do, how do you journal

so if you have no idea where to begin, here are some tips and twigs to start journaling. Make it a goal to write a few minutes every day. This will help you to write in your journal regularly. Keep a pen and paper handy at all times. So when you want to write down your thoughts, you can easily access it. You can also keep a journal on your phone but studies have shown that pen to paper is more beneficial. Recognize that there are no rules when it comes to length. You might feel like you have to take up a bunch of pages to have a quote unquote successful journaling session, when in reality, you can write as much or as little as you want to even a few sentences could be more beneficial than you realize.

I do feel that sometimes when I sit down in a journal like it has to be this big thing. And sometimes I right, here we go again, sitting down. I don't know what to talk about. Here.

Again, no seriously though, because it's like some days I'm like, nothing significant has happened like here, right? I am. Look up some prompts, or take one of the ones we listed previously to get you started, and just see where it takes you. And just write or draw whatever feels right. Your journal doesn't have to follow any certain structure. It's your own private place to discuss and create whatever you want to express your feelings. So just let the words and ideas flow freely. And don't worry about spelling mistakes or what other people might think because no one's actually going to read it, even though we're all afraid of that. Yeah. I legitimately did put it in my well that Corinne is to burn my journal,

I still need to get on my well. And also I need to put that in my well that you have to take one. You must.

It is literally it was witnessed by two people as I signed it.

Well, keeping a journal helps you create order when your world feels like it's in chaos. You get to know yourself by revealing your most private fears, thoughts and feelings. Look at your writing time as a personal relaxation time. It's a time when you can de stress and wind down, write in a place that's relaxing and soothing, maybe with a cup of tea. Look forward to your journaling time and know that you're doing something good for your mind and body. Yes, heals wounds, Apparently so. And that's how you journal you guys. We hope you learned more about how to journal the types of journaling techniques. And all of the benefits of journal. There's literally so many that we could put in.

Like, there's no reason for you not to journal, it could be a sentence or two. Literally just start with a sentence or two. And then you might be like, Oh, I kind of like this. My brain feels better. I'm gonna write four sentences tomorrow. And then four you know it full notebook. And then then you're putting in your well yeah, hide that somebody wouldn't have to burn them so nobody reads them because I swear to God if somebody read mine I would be put away.

No same. Absolutely. Absolutely. Oh, without it out. Okay, that should we circle back on this very interesting wine.

Pino. Where was it from? It's um,

how was that a Pino?

22:39

i How was it not?

Bubblegum, grape juice.

It's incredibly sweet. But you know I fuck with a sweet wine. I do like I do. sweet wine. Do

you want to introduce her Hadid? The week? Are you would you like me to? Oh,

well, I can introduce him. It's good old Joseph Gordon Levitt. He journals.

He journals. We rebuild it. Journals, period. That's why he's probably so stable and reliable

and unproblematic on problem just does his own thing. self reflection. You know, I think he's married with like a couple kids and just like, nobody ever know. He probably drives a Prius. For him. I love ever him.

Okay, one to Joseph Gordon. Love it. i This is not for me. So I'm gonna give it a four. But you given what you need to give it? We'll see.

I'm trying to put it into context because I feel like this is definitely it's almost a dessert wine. We had a we had a listener that wanted us number three. I hate it. We had a listener that sent us one that was pure like syrup. syrupy. Grape juice. This one's like slightly less syrupy grape juice. I don't hate it.

Did I change my rating to it? Yeah,

you went to a three like I would finish my glass. Okay, I'll give it a seven Wow

So what was it a five a five yes five out of just sad or

percentages very easily

All right, this the part of the episode where you play a little wrap up game and this week it's snacks facts and hacks I just realized I don't have I brought a snack but I don't have a backdoor hack.

Oh my god. Oh fact. real interesting fact that I learned the other day should we

do we do it over the snap? Yeah, I think so. Okay, I'm gonna give you my snack first. Okay, I feel like you might have had these because you just have your name written all over it.

I don't know. You said that the other day where? I don't know. Do you have the Chevy had no turbo chips.

Okay, so they are this yet they grain free Bran churro strips. Cinnamon chips. Gluten free.

You know what that sounds like? What the cinnamon twisties for Taco Bell. Oh, I'm so excited. Let me see.

25:04

I'm crushing. Oh, I

can't wait. I feel like I don't have a taste but on the mouth from the wine, like they burned off. I'm not exactly sure.

Huh, I love these.

25:17

I'm caught. what's your what's your hacker fact?

So I was watching a documentary about sharks the other day.

Did you know I feel like I should ask but I'm not going to continue what?

I love a documentary. And I'm on the Amana free seven day trial of discovery plus discovery plus is amazing. So good. I'm trying to get all the content in before it expires. So I was watching the shark documentary. Did you know that sharks give birth three different ways?

25:45

How is that possible? I

know. So some sharks lay eggs,

just like a What do you mean lay eggs,

they lay eggs at the bottom of the ocean. And then they become fertilized by some other shark. Okay. Other sharks give birth Live Earth, then this is crazy. Another version of shark birth is that they have a eggs inside. The sharks are growing inside the egg. Okay, then the egg cracks. In then the sharks are born internally. And then they fight to the death. This is not real. This is real. Until there are two shark pups. They're called pups. And they come out and they already are like, strong and know how to be sharks and shit because they've eaten their siblings. And so the two are the fittest. It's like survival of the fittest.

What's going on with all the excess dead shark inside the mother? No, they

eat them. Oh, the siblings are eating dumb. So that's why they come out and they're like stronger. Like, listen, bitch, we're ready to go. And that is not crazy.

26:57

Interesting.

Okay, what do we think about our CFJ churros?

I love them. Oh, you do? Oh my god. Yes. They're kind of puppy. Puff Daddy P Diddy.

We're recommending these. Do you want to do your snack and then I'll give you I have a hack in my head. Oh, okay.

I don't think mine is gonna be as good. I opened it, but I didn't taste it. That's okay. Oh, this is from Trader house. Okay, it is the spicy choc cream mix. It is a crunchy spicy Indian style snack mix. Oh, have you tried this thing I would love to though. Well, let's give it a go.

Oh, it's like is it Oh, is it like a Czechs manga like a champs

mix, but it's Indian. Ooh, okay. And we do love on nouveau. We

love Indian food, sir. I feel like I have to just kind of.

I'm curious.

That's fun. Let me dry. That's fun. That's fun. Wait, you have to Okay. You have to sprinkle two handfuls into your mouth. Okay? Because it is the pieces are like small. They're like very small pieces. So you kind of I kind of just have to like, pour into my mouth. Oh, okay. But then put it in a second time. Because once the flavor builds up.

Do you want to talk about your hack as

my hack is for this is something I discovered in in college, which is how to put on a duvet cover. Oh, okay, on to your Dubay. So I think a lot of people like try to tie it and then flip it and it doesn't make sense. What you're going to do if you're trying to put your duvet cover on your Dubay. Put the duvet cover on the bed. Take the top on the bed, put the duvet on the floor, take a corner of that Dubay and feed it in through the bottom to the top left corner, right corner. Hold it. Take the other day, stick it into the thing all the way to the top left or right corner. Hold it Oh, I

know you're gonna say and inside out,

no, shake it down. Get and all you have to do is go like this on both corners and it just falls perfectly down. It takes a minute and a half, 90 seconds. See what

I thought you were gonna say? It's probably doesn't work, but maybe it does. Because sometimes my wacky ideas do work. If you turned your duvet inside out, and then put the duvet put the insert on top of it. And then held the corners like, like you said, but then just flip it inside out. And then it would be

29:25

painted that you

drew. All I

thought works, but I give it a try. It's

this thing that's very hard for people and I found a way that's easy for me.

Yeah, I love that hack. I love a laundry hack. I love any sort of. Oh, I did take a second. Yeah, it gives like a it becomes a little spicier. Yeah,

it does. Oh God. So again, we're eating the CFA churro strips and the Trader Joe's spicy. chuck chuck chuck gray mix. Chuck Cree highly rec both give him a give them a shot for a gluten free girlies and probably vegan girlish

dough. The other the one thing that I will say about the chalk remix for our peanut allergy girlies there are peanuts in this. That's good to point out but other than that you should be good to go. All right, you

30:15

guys. Well, that's our episode. Thanks for listening. We

love you guys and we will be back next week with another episode.