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      Will Collagen Supplements Really Make You Any Healthier?

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      Collagen is one of the buzziest ingredients in the wellness world. By now you’ve probably heard that people have been injecting it, drinking it, and using it topically for its beauty perks (think: a Jennifer Aniston-esque complexion). But now the clean-eating crowd is raving that it’s the new “it” ingredient for soothing achy joints, improving gut health, and enhancing athletic performance, too.
      In an era of sip-able powders (matcha and activated charcoal, we’re looking at you), it’s no surprise that collagen supplements are now available in the form of taste-less powders. And if you can drink it, chances are health nuts have mixed a serving (two tablespoons) of collagen into it: collagen-packed lattes? Check. Collagen-chocked smoothies? You bet.
      But will ingesting collagen really make a difference in your health? We did some digging.
      READ MORE: Just How Worried Should You Be About Thyroid Disease?
      What Exactly Is Collagen, Anyway?
      Collagen is a structural protein found in the connective tissues in our bodies. That means it’s in our skin, hair, muscles, bones, and even blood vessels, explains registered dietitian Keri Gans. In fact, collagen makes up about 30 percent of the structural protein in the body, she says.
      Collagen is made up of amino acids, the building blocks of protein, such as glycine, proline, and lysine, which are needed to repair muscles, bone, and joints, and support healthy hair and skin, explains registered dietitian Mary Ellen Phipps, owner of Milk & Honey Nutrition. You can think of collagen as the “glue” that holds everything together, she adds.
      Our bodies naturally make collagen from the amino acids and vitamins and minerals (such as vitamin A, vitamin C, and copper) that we eat. (Plus, omnivores consume collagen from animal proteins such as dairy, eggs, and meat, says Phipps.)
      But the body’s collagen production naturally decreases as we age, so that by our mid-twenties, our bodies aren’t repairing themselves as fast as they once did, Phipps says. Yes, that early! Our collagen levels drop by about 1 percent per year, says Gans.
      The natural decline in collagen is no big deal. It’s natural, after all. But collagen makes up 75 percent of our skin, according to the Cleveland Clinic, so it’s no wonder that as our production of the protein decreases, we’re met with wrinkles, sag, and even cellulite. Some blame that decrease in collagen production for creaky joints, thinning cartilage, and slower muscle recovery, too.
      READ MORE: How Much Water You Should Be Drinking Daily, According To A Nutritionist
      That’s Where Collagen Supplements Come In
      Injectable and topical collagen have been around for a while, but they target just one area of the body (for example, the wrinkles on your forehead).
      The new trend of collagen supplements suggests that ingesting collagen can aid in overall tissue health by improving bone health, aiding in muscle repair, and supporting hair and skin strength. Product reviewers have reported improvements in mobility, joint health, less hair loss and even minimised period pain.
      According to experts, that’s not really how it works, though. There is no research that suggests that the collagen we eat automatically gets turned into collagen in our tissues, explains Gans.
      Here’s why: Collagen is a protein, and proteins are made up of amino acids. So, when we consume collagen, the enzymes in our gastrointestinal tract break collagen down into those amino acids, explains Gans. And while evidence published in Biological and Pharmaceutical Bulletin suggest that the chains of amino acids can make it to the bloodstream after ingesting collagen, that doesn’t mean that they end up where you want them to go, explains Phipps.
      You can’t “spot-train” the supplement to get distributed where you want, explains Phipps. Amino acids are distributed throughout the body based on the areas that need them the most—like your heart and brain, says Phipps. (Worth noting: there are no studies that currently suggest you will notice changes in your heart or brain by sipping a collagen smoothie.)
      READ MORE: ​10 Signs You May Have a Magnesium Deficiency
      The Truth About Collagen Supplements
      “The studies done on oral ingestion of collagen are limited,” says Gans.
      A Taiwanese study showed that fish collagen did well in improving cell functionality and reducing the damaging effects of UV on the skin.
      In one German study of women, researchers noted a decrease in skin roughness and an increase in skin hydration, elasticity and density. When it comes to treating joint issues like arthritis, studies are less definitive, but show some pain improvements.
      Dr Jacobs is hesitant that we lay claim to collagen supps as the Holy Grail of anti-ageing. “It’s important to emphasise that although the preliminary results seem promising, the current research is limited and we need more robust studies to make it a recommendation for the general population,” she says.
      Lastly, if you’re hoping collagen can help you with your GI issues, don’t get your hopes up. There aren’t any studies on collagen’s effects on gut health yet.
      READ MORE: 7 Serious Health Problems Caused By A Lack Of Vitamin D
      Should You Invest?
      If you’ve checked out the products, you’ve probably discovered that drinkable collagen doesn’t come cheap.
      Given the price, you’re be better off focusing on eating a healthy, balanced diet that’s naturally rich in collagen, says Gans. So go ahead grill up some salmon, chicken, or steak, all of which contain the high amounts of the amino acids your body needs to make collagen, she says.
      Also, because smoking, alcohol, and sunburn can affect your body’s natural collagen production, Phipps recommends quitting cigs, cutting back on booze, and lathering on the SPF. Bonus: all are cheaper than collagen powder.
      But, if you’re bound and determine to try collagen supplements, just keep in mind that, like all supplements, collagen is not closely regulated by the Food and Drug Administration. And some collagen products have been recalled because of false claims, according to a 2017 statement released by the FDA. For that reason, Phipps recommends going through dietitian or health care professional to find a higher quality supplement that is known to be more pure. You can also check the label of your powder to ensure it has been tested by a third party such as NSF International.
      This article was originally published on www.womenshealthmag.com

      READ MORE ON: Health Health Advice Supplements More

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      My Best-Kept Secret for Days When My To-Do List is as Long as a CVS Receipt

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      Let me set the scene: It’s a Sunday morning. Your mouth is drier than the Sahara desert, your head hurts from a Saturday of dancing and sipping on margs, and you’re desperately trying to forget the horror that was you, singing a cringeworthy rendition of Celine Dion to a bunch of strangers during last night’s karaoke sesh. The only thing that will spare you from extinction? An ice-cold, blue Gatorade. You beeline through the CVS aisles, secure the bag, and head to self-checkout. The kiosk reminds you to “grab your receipt” and you find yourself baffled at the concept of how one singular item can yield 6 whole feet of paper. But then you remember—you’re too hungover to care.
      I’ve been using “CVS receipt” as a unit of measurement for as long as I can remember, and while it’s not a standardized length, it’s synonymous for “ungodly long.” There’s no better way to describe a to-do list that contains a massive number of action items including, but not limited to, responding to emails, prepping for meetings, getting a few steps in, and following up on project after project. And on days where my to-do list is CVS-receipt long, I tend to lean on my holy grail CBD products from Equilibria.
      I used to be a person who was up for the challenge of an impending deadline, straddling multiple tasks at once, and being a “yes” girl to any last-minute task that came my way. Now? A bursting-at-the-seams, busy day is enough to send me into a spiral, which can negatively impact my mood, my ability to focus, and the wind-down when it comes time for sleep. To make sure my mind and body are right on my busiest days, these are the three CBD products I lean on.

      1. To calm my nerves as anxiety creeps in:

      I have a love-hate relationship with to-do lists. They’re the only way that I can keep my life together, but, also, when it starts to get long, my anxiety tends to creep in and get to a point where it cripples me from even tackling tasks, which—you guessed it—leads to even more anxiety. Enter my Equilibria Rapid Calming Melts, which I reach for when I feel my flight-or-flight response kicking into a self-sabotaging overdrive. I love these because they have a rapid onset and help bring some zen to my inner chaos without making me sleepy.

      Equilibria
      Rapid Calming Melts
      When you need fast support from your CBD, these mint-flavored, Rapid Calming Melts have your back. With innovative technology focused on maximizing absorption, these help provide you with greater calm in little to no time at all.
      Use code theeverygirl for 20% off your first order at Equilibria!

      2. To get in a flow state that yields results:

      One of the biggest selling points that enticed me to start taking CBD in the first place was learning that it can help improve focus. And once I realized there would be a possibility that my brain wouldn’t jump from singing the Empire Carpet theme song to re-experiencing the embarrassment of the most recent time I said “you too” when the waiter told me to “enjoy my food” in a matter of 0.02 seconds, I said, say no more. I especially feel like my attention span is poor when I’m stressed (see above: anxiety) and when I have caffeine on board, which, let’s be honest, I almost always do.
      I love using the Daily Drops from Equilibria in my coffee or matcha latte in the morning to help me zone back in and get things done. My caffeine helps me perk up a bit while the CBD helps me block out the noise and focus, which has proven to be such a great solution when it comes to achieving a flow state that helps me produce results.

      Equilibria
      Daily Drops
      These editor-favorite Daily Drops are perfect for targeted, fast-acting results. Looking to regulate your mood and stress levels, manage discomfort, and increase focus? Look no further. These CBD drops have you covered.
      Use code theeverygirl for 20% off your first order at Equilibria!

      3. To wind down after working in overdrive all day long:

      By this point, it’s no secret: I’m a bit of a head case. On busy days when I’m jumping from task to task and grinding it out, it can be really hard for me to turn my brain off and carve out time for relaxation and rest. And if there’s one thing I learned over the past few years of burning myself out with work and life, it’s that finding time amongst a busy day to do things I love, recharge, and truly rest is absolutely crucial for my ability to bounce back the next day. When it comes time for bed, I love taking the Equilibria Sleep Gummies and lulling myself to sleep with a light, low-stakes read. 
      I’ve used a lot of sleep aids to help me wind down in the past, but truly, nothing works as well as Equilibria’s formula. These gummies contain 25 mg of CBD and 5 mg of cannabinol, which helps to synergistically enhance the CBD’s effectiveness. I take them one hour before bed and have such an easier time calming down, falling asleep, and staying asleep. It has been such a game-changer for me to wake up feeling rested, better able to manage my anxiety, and ready to take on whatever the day (and the CVS-receipt-esque to-do list) has in store.

      Equilibria
      Sleep Gummies
      Sleep Gummies are formulated with powerful, premium, high-quality CBD along with CBN and a botanical blend of Chamomile and L-theanine. Boasting rich notes of Bordeaux Cherry, these gummies are a delicious way to maximize calm and lull you to sleep.
      Use code theeverygirl for 20% off your first order at Equilibria!

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      This post is sponsored by Equilibria, but all of the opinions within are those of The Everygirl editorial board. More

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      Zendaya Swears by 5 Wellness Hacks—And I Tried Them All

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      She continues to slay it on the red carpet and top best-dressed lists while starring on the big and small screens. We all know her as the Type Four, marches-to-the-beat-of-her-own-drum Rue in Euphoria, for which she nabbed an Emmy Award, might I add. Of course, I’m referring to none other than Zendaya Maree Stoermer Coleman (AKA Zendaya).
      Courtesy of Vogue, I took a deep-dive into Zendaya’s life: a Disney star turned full-fledged celeb, singer, self-proclaimed workaholic and (Virgo) perfectionist, Auntie Daya to her nieces, painter, homebody, and true-crime podcast junkie (a girl after The Everygirl’s own heart). Between her many talents and interests, leading role in Euphoria, and starring in cinematic roles, it left me wondering how she finds the time to stay healthy. Thanks to an interview with Cosmopolitan and various other sources, I got the inside scoop. Read on for five healthy habits Zendaya swears by and my experience taking a stab at them. 

      1. Find a workout that’s fun for you
      Let’s be real: We know all too well that if a workout doesn’t bring the fun factor, we’re not sticking with it, and Zendaya agrees (we knew we loved her!). In a YouTube interview with Justine Magazine, Zendaya confessed to being gym-averse, so she gets her workouts in by doing activities she loves: dancing and choreography. When she does hit the gym, you better believe she’s making it entertaining. Case in point: Zendaya doing plank variations on a medicine ball and killer Pilates movements.
      My experience: Until a few months ago, you could say I was a gym rat, and lifting heavy weights was my happy place. But I found that I had to continue digging really deep to keep it up, and the motivation waned—it just wasn’t fun anymore. Taking a cue from Zendaya, I switched it up with some at-home workouts that deliver the perfect combo of sweat and joy (rebounding and obé Fitness classes FTW) and found my second wind. 

      2. Discover what motivates you to exercise 
      Believe it or not, celebrities sometimes need a little push to work out too. Zendaya shared her unconventional way of keeping herself accountable on The Late Show with Stephen Colbert: wearing various wigs she had collected from her red carpet appearances and showing up to her gym as a different character. OK, so most of us don’t have wigs lying around, but you get the idea. Identify what helps you stay consistent with your workouts and get to it. Whether it’s a ride-or-die sweat buddy, your satisfying post-workout smoothie, or booking a non-refundable fitness class, use it to your advantage to work out on the reg.
      My experience: This was a no-brainer for me—there’s nothing like a new, flattering workout set to pull me away from a binge-watching marathon and get my body moving. While I can’t get a fresh ‘fit for every workout, I use the next must-have waiting in my shopping cart as an incentive (and, trust me, there are enough to keep me going for months). 

      3. Practice body positivity 
      A body positivity advocate through and through, Zendaya is all about self-love and being authentic. “There is no such thing as ugly—that’s a word that doesn’t really enter my vocabulary,” she said in an interview with New You. “It’s important to find out who you are and love who you are … It’s very freeing when you’re just like, ‘Yo, I’m just going to do me!’” And she does just that—and with style, no less! Zendaya called out Modeliste Magazine for retouching her photos to make her hips and torso appear slimmer than IRL. The magazine later released the issue with the original, unedited images from her cover shoot (now that’s a happy ending if there ever was one). 
      My experience: TBH, I have a lot to learn from Zendaya. I’m still working on loving myself as I am and not chasing an idea of perfection I have lingering in my head every day. My go-to practice? Catching myself when I’m nit-picking my body and flipping the script with being grateful for what my body provides: the gift to exercise, a canvas for my latest fashion finds, and the ability to enjoy (mostly) all the delicious foods. 

      4. Make your meals balanced and eat what you’re craving
      Zendaya has been a vegetarian since she was 9 years old, and she gets creative about fitting veggies into her diet. Enter: the summer rice salad recipe she shared with Seventeen that is built around a healthy mix of fats, protein, vegetables, and carbohydrates. But don’t be fooled by the rice salad recipe—she’s also VIP status with Postmates (I’m not exaggerating, just read Postmates’ blog). She admitted to Harper’s Bazaar that she doesn’t cook out of laziness and dislike for following directions (that’s the kind of relatable celeb we love!). “I can have anything I want; that’s the beauty of ordering food,” she said.
      My experience: Zendaya’s diet reminded me that it’s all about balance. I tend to fall into the all-or-nothing trap, so I channeled my inner Zendaya and, alongside the rice salads I made (BTW, I’d rate it a 7/10 for flavor and ease), I finished off my lunches with DEUX Cookie Dough (my latest obsession) or a couple of chocolate peanut butter cups. I’m keeping Zendaya’s rice salad in my summer meal rotation, but when laziness strikes and the chopping of vegetables is just too much to wrap my head around, Postmates it is—no guilt or shame here.    

      5. Opt for matcha over other caffeinated beverages
      It’s no secret that The Everygirl editors are obsessed with Starbucks, and it turns out Zendaya is too. Her go-to Starbucks order? A Venti iced matcha green tea latte with coconut milk. And that’s her only source of caffeine—she told Harper’s Bazaar that she goes sans coffee, soda, and energy drinks. Zendaya may be onto something: Matcha boosts your energy at a slower pace than coffee and contains L-theanine, an amino acid found in the green tea plant that can reduce stress.
      My experience: I’ll admit that I’m a bit of a matcha snob, so I was hesitant to give what’s been dubbed “The Zendaya” a go. While it was too sweet for my liking and I usually take my matcha with oat milk, I like the coconut twist and would order it again to appease a post-meal sugar craving. Because I have Crohn’s and go without the same three beverages, this healthy hack Zendaya swears by was already part of my repertoire. But if there’s one main takeaway from Zendaya and her workout and diet tried-and-trues, it’s do what works for you.  

      I Tried Kate Hudson’s Morning Routine for a Week—Here’s What Happened More

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      The Internet’s Latest Wellness Obsession Is All About Improving Digestion—But Does It Work?

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      As someone who has dealt with “plumbing” issues for as long as I can remember, I’m intrigued (and tempted) by any wellness hack that promises better digestion. But because I’ve researched all things gut health like it’s my job, I’m also skeptical of any sounds-too-good-to-be-true trend. So when I came across the “internal shower” on TikTok, I naturally had to dig deeper. The water, chia seed, and lemon juice concoction has been touted to “shower” your digestive tract and help move things along, but does it check out? I probed the creator of the elixir, Dr. Daryl Gioffre, and asked other health experts for their opinions on whether the “internal shower” is a fading fad or worth all the hype.

      @jacvanek
      Trying the chia seed internal shower so you don’t have to. #internalshower #constipation #ibs #travelhack
      ♬ Dua Lipa – Jack Harlow

      What is the “internal shower?” 
      Although the coined term couldn’t be more obscure, the drink itself is straightforward and simple: six ounces of water, two tablespoons of chia seeds, and a squeeze of organic lemon. You’ve probably heard of chia seeds but may have never tried the so-called superfood. The little (usually black) seeds are packed with antioxidants, minerals, fiber, and omega-3 fatty acids, and they form a gel-like consistency when mixed with liquid. While they’re taking center stage in the latest TikTok wellness sensation, chia seeds have been a staple in the ancient Aztec and Maya diets and used for their health benefits for centuries.
      Dr. Daryl Gioffre, celebrity nutritionist, author of Get Off Your Sugar and Get Off Your Acid, and the brains behind the viral beverage, came up with the recipe after years of suffering from irritable bowel syndrome and bouts of constipation, diarrhea, and bloody stools. “I started experimenting and realized that two tablespoons of chia seeds was the perfect amount for my gut-healing tonic, as it gave me 10 grams of fiber (about 30% of our required daily intake) and the same amount of omega-3 fatty acids as four ounces of salmon, which is essential for lowering inflammation in the GI tract, a big component of constipation,” Dr. Gioffre said. To get the most out of the shot, Dr. Gioffre suggested taking it on an empty stomach: a minimum of 30 minutes before eating and at least 90 minutes after. 

      How does it work? 
      If you’re still not convinced that the chia seed is all that it’s cracked up to be, sit tight. “Chia seeds are an incredible source of both soluble fiber and insoluble fiber, which makes them great for constipation,” explained Erin Judge, a registered dietitian specialized in digestive disorders and founder of Gutivate. “Soluble fiber helps with softening and forming stool so it can pass more easily through the bowels, and insoluble fiber provides roughage to the stool to increase gut motility, or the speed stool moves through the intestines.”  
      Combining the nutrient-rich supplement with water, in this case, is where the magic happens. “The internal shower trend is simply hydrating chia seeds and consuming a significant portion quickly,” Judge stated. “Not only will the chia seeds start stimulating movement in the intestines as they move through, but the water will also aid in movement. For those who are constipated, this may help stimulate movement that releases stored stool, or what’s backed up in the colon, and help with regularity as the chia seeds continue to move through the entire GI tract.” Dr. Hendriks, a board-certified physician and functional medicine practitioner at Salvo Health, added that lemon juice, the third ingredient of the beverage, contains citric acid, which can stimulate the stomach to produce gastric acid to help digestion. TikTok gimmick or not, chia seeds and lemon are going in my well-being toolkit. 

      @drlindseyschmidt
      Internal shower? Is it worth it to help with constipation!? #internalshower #constipation #ibs #travelhack #bloating
      ♬ Music For a Sushi Restaurant – Harry Styles

      Should you try it?
      The viral trend has over 189 million views and counting on TikTok, so it’s probably worth a shot (pun intended), right? “If you are looking for ways to increase your fiber and fluid intake, I see no harm in giving this a shot, but there are probably some more fun and tasty ways to achieve the same goal,” Dr. Hendriks answered. “My one caution is that an abrupt increase in fiber intake can lead to gas and bloating for some people, so gradually increasing these fiber-rich foods and monitoring for symptoms is important.” Judge cautioned that for those who have gut inflammation, damage to the gut, or diverticulitis/diverticulosis, the chia seeds may cause even more irritation, which could lead to severe pain and diarrhea.
      If the “internal shower” is not your kind of #TikTokMadeMeDoIt, Jenn Baswick, a registered dietitian, certified intuitive eating counselor, body image coach, and founder of The Intuitive Nutritionist, suggested adding chia seeds (one tablespoon to start) to foods that are already part of your diet, like yogurt, oatmeal, or a smoothie, or gradually incorporating other sources of fiber to your meal rotation (think: whole grains, beans, legumes, vegetables, nuts and seeds). Dr. Hendriks recommended replacing chia seeds with flaxseed, which has a slightly lower total amount of fiber content and a greater percentage of soluble fiber, if you experience gas and bloating when consuming chia seeds. But you can’t go wrong with good ol’ fruits and veggies. “One of the best ways to increase your fiber intake is by consuming two to three more servings of colorful fruits and vegetables per day, so you not only get the gut-friendly fiber but all of the health-promoting phytonutrients as well,” Dr. Hendriks said. 
      As with any wellness hack, there’s no one-size-fits-all cure-all. Judge expressed that it may be best to consult with a registered dietitian who specializes in digestion for a more personalized approach. Baswick left us with this final piece of advice: “Take a step back, question its credibility, do some research from credible sources, like registered dietitians and doctors, and ask yourself if it’s really worth it or enjoyable for you and your body to do. Don’t force yourself to drink something just because it’s trending on TikTok.” 

      Mindfulness Is the Underrated Secret to Healthier Digestion More

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      I Tried This Viral Journal—And It Completely Changed My Morning Routine

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      While I exercise and try to eat fruits and veggies every day, that’s always been the extent of my identity as a wellness person. Meditation, affirmations, manifesting—they’ve always fallen under my umbrella of “to be tried at a later date.” But as my New Year’s resolutions came and went and my goals of focusing more on my emotional wellness rather than just physical seemed like they needed to be moved to 2023, I threw a Hail Mary and decided to order The Five-Minute Journal. 
      After seeing it countless times on Instagram and TikTok and even in my friends’ homes, I thought that a quick journal entry every day was something that even I could keep up with in the name of being well. After all, who can’t spare five minutes a day to be a little more positive? After over a month of having The Five-Minute Journal, the experience has been one that I didn’t expect—to say the least. Here’s exactly how the process went for me and whether or not the magic so many promise rang true.

      What is the Five-Minute Journal?
      The Five-Minute Journal is a gratitude journal with six months’ worth of daily entries (which are undated). Before it dives into the actual journal pages, there are several chapters explaining the logic behind the journal and the best practices in achieving effectiveness in your journaling. It suggests journaling for five days in a row to get into the habit and to come up with a plan on how you’re going to achieve it. 
      On the first page of the Five-Minute Journal, it claims to be “the simplest, most effective thing you can do every day to be happier,” which is bold but not completely unfounded given how valuable gratitude journaling claims to be. 
      Each day contains the following prompts:
      To be filled out first thing in the morning:

      I am grateful for…
      What would make today great?
      Daily affirmation

      To be filled out right before you go to bed:

      Highlights of the day
      What did I learn today?

      The premise of the journal focuses on one thing: positive thinking. It aims to help you shift your mentality and build the habit of thinking about the good rather than the bad, which is why you start and end your day with it. It even suggests keeping the journal on your nightstand next to your bed so you can write the moment you wake up. It’s meant to be a practical way to implement positive thinking into your days in a non-daunting, approachable way.

      My morning journaling
      While all of this sounded easy enough when I read the suggested instructions, it goes without saying that it’s much easier said than done. I thought keeping my journal on my desk in my bedroom would be enough, but I did need to move it to my nightstand to actually get into the habit of doing it first thing after I woke up.
      I’ve never done gratitude journaling of any kind, so I was in for a rude awakening on around day three. While it was easy at first with basic gratitudes like mornings with my dog, coffee, and the sun being out, coming up with three new ones every morning became difficult—fast. I had to dive deeper and really reflect on how I was feeling and what positivity I could pull from the day before. It took a bit of practice, but pulling gratitudes from a deeper place took a level of intuition that I don’t ordinarily pull from on a day-to-day basis. Things like “coffee” quickly turned into things that meant more, like “waking up excited to do my job today.”
      The gratitude portion quickly made me see just how valuable gratitude journaling can be. I found myself searching for positive things to write down throughout my day to fill out my journal the next morning, which actually just made me look at the positives throughout the day more overall. 
      I am historically not much of an emotional wellness girl, so my real challenge came from needing to fill out the affirmation portion of my journal. Even though the journal was completely private and just for me, I found it interesting that my instinct was to feel a little embarrassed and cheesy when writing down a new affirmation every day. After taking a deep dive into affirmation ideas, it definitely got easier for me and was a whole new way to give myself a little boost throughout the day. It was one thing to write it down, but another to think about it and actually affirm myself throughout the day, but with a little bit of practice (and writing each down on the page of my daily planner every day as well), it got a lot easier, and it got me into thinking of myself in a more positive way—something that I struggle to prioritize. Coming up with a new affirmation every day made me push myself into thinking about the parts of me that I truly love and what I’d like to believe about myself.
      Lastly, and maybe most importantly, the “What would make today great” prompt made me think about my day in a way that I normally don’t. My days are usually dictated by one thing: my to-do list. In the beginning days, that part of my journal would be filled with things like “get ahead on X project” or “go to Y workout class.” Quickly, I realized that isn’t what actually makes my day great. As someone who tends to be achievement-oriented (Enneagram Three baby), I often equate my happiness with what I perceive as my successes; if I’m productive and achieving what I need to in a day, that means I’ll be happy, right? Not necessarily. Taking a moment in my morning to think about what would really bring me joy was enough reflection to prioritize myself in a whole new way. Rather than it being checking something off my to-do list, it evolved into things like “taking a walk without music or a podcast” to spend some time with myself, which made me feel much more fulfilled throughout the day than any to-do-list task ever could. 

      My nighttime journaling
      Much like my morning journaling, my nighttime journaling really only stuck when I kept it next to my nightstand and did it right before I turned my light off to go to sleep. 
      Even more so than the morning, the nighttime journaling was truly a test in positivity. On a day that was “good,” it was easy to fill out my favorite parts of the day, but on a day that I was going to bed stressed and overwhelmed, it could take some digging. As someone who doesn’t normally challenge myself like this, it was incredible how taking those couple of minutes to try to think of something good in a bad day made me adjust my mindset to be more positive as a whole. And the best part? Even on those not-so-good days, I definitely could think of something that I learned, which made everything I wouldn’t have preferred to happen a bit more worthwhile. 
      Seeing the good in every day isn’t something that most people do, but writing about it and trying to think of something positive in even your worst day helps to not dwell on the bad quite so much. And often, after I turned out the lights, I found myself trying to think of more good, whereas I ordinarily would probably have been stressing about the bad. It made small things like a stranger complimenting me or making myself a really good meal feel bigger than singular moments, and my brain adjusted to seek those things out eons more than I ever had in the past.

      The verdict
      Over the past month, this journal truly has changed the way I think more than I ever thought it could. Rather than needing to make one huge change to feel and think differently, it was about making one singular, small change throughout every day and that consistency adding up. I was able to stick to it much easier than I’ve been able to stick to anything else (looking at you, meditation podcasts!), and mindfulness turned from a chore into something I truly looked forward to every morning and night.
      In the midst of the craziness of work and social plans and life in general, there has never been a reason to really slow down, reflect, and dig a bit deeper than my normal days required me to—but this journal gave it to me. Rather than going to bed thinking about what I needed to do the next day, I was spending time thinking of the good from the day I just experienced, which was a reach of success I never believed I’d actually achieve with this. Once my six months are complete, I know I’ll be ordering another one to continue my journaling ritual, and it’ll continue to make every day just a little bit better—and if I can do it, anyone can.

      90 Journal Prompts For When You Feel Like You Have Nothing to Write About More