It's 2020 ya'll!! Some of you are into new year goals for a fresh start, some are into goal-setting any day! Whomever you are, my newest shop addition could be super helpful in setting and reaching your goals!

The worksheet is available in my etsy shop right now! I'm writing this post to show you how to use it!

This Goal and Action planning sheet is for one goal per sheet. It comes with a sheet of questions and a blank sheet to write your notes, lists, etc.

The questions are there to guide you through processing your goal on a deeper level. You can write your answers in a list format or in complete sentences. Either way, you'll get the benefits of the worksheet. I suggest really reflecting on these answers. This will take a lot longer than what many of us are used to when we write our goals down.

At one point in the worksheet, it asks what will you do to encourage yourself instead of beating yourself up. This is one of those questions that I suggested really thinking deeply about; it won't be easy to execute this, especially if what you decide doesn't work for you. For example, if you answer, "Instead of beating myself up, I'll encourage myself by telling myself 'I'm enough'". What emotional impact does that phrase have on you? For some people it works, for others, it doesn't. Choose an action or a phrase that helps you! Not something that you feel should work for you because it works for other people. Try to also make it specific to this goal. Different things motivate us toward different goals. Go with what works for you, because that's what really going to help you execute these goals!

Try not to be too hard on yourself with this! You can always go back and refine.

When you finish the worksheet, keep revisiting it each week or however often you need to feel confident and stick true to your goals. If you have questions or need help navigating the worksheet, feel free to email me or message me on instagram @ mjplanner!

Currently, I'm seeking a PR team for my etsy shop. If you're interested in joining, please send me a DM with your planner size and some mental health goals you have for this year.

PR team members will receive a code for their followers, discounts on products, collab opportunities, and a monthly shop credit.

Well, that's it for now loves! I hope you found value in this post! HAPPY NEW YEAR!!

<3 mj

I'm not a small talker, which you might have noticed already. So I'm just gonna get to it! I wanted to show you the new inserts I made that are helpful for people in therapy. As a therapist, I write notes after each session that helps me remember what my clients and I talk about. I also use them to keep track of our progress. I can look back 3 months and see how far we've come. Clients sometimes come in with their own notebooks and binders to keep track on their end! I now have an insert in my shop that you planner peeps can use to keep a log of how therapy has gone thus far. On the insert, it has several sections!

• Summary of experience (indicating what your overall sentiment was in therapy, how you came, how you left, the emotions you felt, etc)
• Topics discussed (spelling out the main topics of the session)
• Takeaway points (notes on the ideas and concepts you're going to carry with you on which you've gotten clarity)
• Hard topics (part of the discussion that were hard pills to swallows; possibly things you're not ready to accept yet)
• Topics to revisit (a great section to use if you've run out of time on the session and would like to continue certain topics with your therapist next time)
• Homework (the TO-DOs! This is the section that you're applying and practicing through the week. You can also use this section to identify questions or topics you'd like to talk about your therapist next session)

These inserts are available now! If you don't see your planner size, please feel free to send me a message on etsy and let me know what size you'd like! Also, I have a commercial license available for other therapists and mental health professionals who would like to offer these to their clients. Enjoy!

<3 MJ

Perfectionist. "A person who refuses to accept any standard short of perfection." That's how the dictionary describes it. Because I've been feeling a bit perfectionistic lately, I wanted to make one of my first posts about it with a few tips to help others who struggle with being perfectionistic themselves. So here goes...4 telling signs you're a perfectionist, and how to overcome it. 

1. You tend to procrastinate.... a lot.

This is the most basic sign that you're a perfectionist. You procrastinate. There are lots of reasons why people procrastinate, but if you're generally a person who gets things done, people recognize you as a reliable person, and you have a full to-do list... chances are that your procrastination is tied to perfectionism, and the high standards you set for yourself. It's hard to start something when you don't feel like it'll be done perfectly or even close to your standards, which leads me onto the next point.

2. You have really high expectations for yourself.

You're probably a perfectionist if you get upset at yourself for not completing your lists, for making a mistake, or for not being where you think you should be in life. Perfectionists tend to see flaws quickly and easily. It's seriously like a 6th sense. As soon as someone gives you a compliment, you're like... "Well....it should be better." It feels like bitter sweet to get the compliment, because you feel like you don't deserve it. 

3. You tend to compare yourself with others and their accomplishments. 

This one is a tough one. With all the social media scrolling we love to do, it's hard not to compare ourselves, our belongings, or our achievements with others'. Perfectionists tend to do that. Someone buys a new car, gets a new planner, or travels somewhere amazing... the perfectionist is probably on the other end thinking..."why am I not doing that? I need to _____". Fill in the blank with whatever next action step to attempt to be or do better than you're doing right now. 

4. You spend a whole lot of time worrying about things you've done or mistakes you've made.

This is the last one I want to share. If you tend to worry about that "stupid" comment you made last week when you were with a friend at dinner... chances are that you're a perfectionist. Thinking about a mistake you made and having the hardest time letting it go, and you wish you could go back and say something else instead... I get that. If you find yourself worrying about past minor mistakes and desperately wishing you could redo those interactions, you're probably a perfectionist.

 If you've identified with these things, and you think you're a perfectionist, you might be experiencing some anxiety on a regular basis; It could be performance anxiety, social anxiety, generalized, or just minor stress. What ever it might be, I want to give you a few tips I do myself or share with my clients to ease that anxiety related to perfectionism:

- Notice your body, and breathe. It's easy to be so wrapped up in stress and expectations, that you forget yourself. Take a break, notice where you are, and breathe.  

- Stop using the words, "should", "have to", and "need to". Our vocabulary can add and take away heaps of stress depending on how we use them. "Should" indicates that you're not doing something that you "need to" be doing. Trust yourself, and trust that if you actually "NEEDED" to be doing something, you would be doing it. Replace those words with, "hope to", "wish to", "intend to". There's much more grace in the wording.  

- Take a freaking break. You deserve it. Even if you feel like you don't. You don't have to wait til you've finished your ENTIRE list to take a break. Don't look at breaks as if they're rewards, see them as necessary times of rest that will sustain your capacity to be productive.

We can’t tie our identities and happiness to getting things done perfectly or marking off everything off our to do lists. I created some inserts/worksheets that are for myself and others who need gracious reminders while getting things done. They will be available in my new insert Etsy Shop in most ringed planner sizes, Monday February 18th, 2019. I hope this post was helpful! If you have any mental health or planner related topics that you'd like me to cover, let me know!

<3 MJ