407: A Two-Minute Daily Practice to Transform Your Mental Health

December 16, 2024

The holiday season can be challenging for many, as I discussed in my recent blog post. Moms, in particular, often find themselves feeling busy and overwhelmed during this time of year. If you’re facing similar struggles and seeking a simple practice to incorporate into your daily routine, I have a fantastic suggestion that takes just two minutes a day!

If you’ve followed me for very long, then I’m sure you’ve heard about my Flecks of Gold Journals. I’ve talked a lot about how this is an easy, quick way to document your motherhood and to change your mindset around motherhood–so you start to see more of the good.

But the mental health benefits of this practice are deep, and it honestly amazes me to think that such a simple practice that takes less than two minutes each day to complete, can have such profound positive effects on our emotional health. That’s why I’m so passionate about getting the word out to more mothers about this transformative gratitude practice and the beautiful journal I’ve created to go along with it–because it is a simple way that even the busiest, most overwhelmed mom can support herself emotionally.

How to Improve Your Mental Health in 2 Minutes a Day with a Flecks of Gold Journal:

1. Finding Flecks of Gold promotes healing.

This is especially true for those who have experienced trauma. Recognizing “glimmers,” as social worker and researcher Deb Dana calls them–those small moments when our biology is in a place of connection or regulation–cues a sensitive nervous system to feel safe and calm. This, in turn, reshapes that nervous system toward “the patterns of connection that are inherently waiting in there to be deepened and brought alive.”

2. Flecks of Gold journaling promotes resilience.

This daily practice can help us get through all of the ups and downs of motherhood and life generally. Remember Brene Brown’s wise words: “Joy, collected over time, fuels resilience–ensuring we’ll have reservoirs of emotional strength when hard things happen.” Add to your little reservoir of joy and strength each day by writing down one golden moment and see how it strengthens your emotional and mental health long-term.

3. Soaking in golden moments can help to quiet anxiety.

If you, like me, worry about what ifs, this daily practice can help you to focus on what is. When you notice your Flecks of Gold moment, like I did this past Sunday while I was singing to Sal, breathe it in. Use your five senses to savor it and remind your nervous system that right now, in this moment, you are happy, safe, and blessed beyond measure. This won’t remove all of the anxiety from your life, but it will help you to learn to tolerate the vulnerability of joy without immediately jumping to fear and self-protection.

Friends, this journal is amazing! If you already have it, don’t stop using it! And if you’ve fallen out of the habit, that’s okay! Pick it up and start again today…no need to go back and fill in the blank spots. You will benefit greatly from this practice going forward and there’s no need to let perfectionism stop you from getting those mental health benefits.

If you already use your journal consistently, is there another mom in your life who you think would be blessed by this practice? Someone who might really need the benefits we discussed in this episode in their life right now? You might consider getting one for them as a gift and helping to spread the magic of this easy gratitude practice.

If you don’t yet have a Flecks of Gold Journal, take this as a sign that you need one. The New Year is a perfect time to start,

Happy holidays, my friends. I hope golden moments are abundant for you during these upcoming busy weeks–and if they’re not, that’s okay. Do your best to find one tiny glimmer of joy in each day, and you will be giving your body, mind, and spirit a tremendous gift. I’m in it with you, always, and I hope you have a beautiful week with your family.

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What did you think of this two-minute daily practice? Do you have a daily gratitude practice? Share below!

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Related Episodes like this one on How to Improve Your Mental Health:

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