I recently came across Selina Barker’s work, her Monday Crew podcast and her book, Burnt Out: the exhausted person’s guide to thriving in a fast-paced world. Her work has made an enormous difference to me being able to recover from burnout recently and I now really look forward to and savour a quiet moment of positive intention, mindful reflection and wellbeing motivation at the start of every week.
Every Monday, I take a few quiet moments with my iPad, the Paper app and Apple pencil to scribble down reflections based on the following prompts from Selina Barker.
- What do you want to get done?
- How do you want to feel?
- What can you do to help you cultivate feeling that way?
- What is your intention for this week?
- What are you going to do to help keep this intention going?
- What are you feeling right now?
- What is happening in your life?
- What can you celebrate?
- What are the challenges?
- What can you do to help yourself meet these challenges?
- What messages of love would your inner wise cheerleader like to give you?
- What one thing can you do right now to show yourself some love?
I’ve learned a few things from doing this over the last 6 weeks:
- I send myself a healthy message by starting the week with a few minutes of silent reflection where I focus on me, my needs and hopes
- Starting with the question, ‘What do you want to get done?’ really puts the brakes on my usual to do list of need tos and shoulds.
- Connecting with my inner cheerleader instead of my critic makes me realise I want to spend even more time with her!
I had started writing my reflections on pen and paper but found it took me too long referencing what the prompts were and printing something out every week wasn’t going to be realistic so I created these prompt cards to scribble on digitally.
If you subscribe to The Monday Crew, you will receive an email each Monday from Selina with a reminder to do the weekly check-in and a link to the latest podcast episode. I enjoy listening to these episodes whilst taking a Monday walk.