Peek inside a life coach's journal (& swipe my 14 favorite journalling prompts!)

In a hurry? Here’s what you need to know:

  • Using your morning time to intentionally design your mindset for the day can help you feel more in control of your experience & empowered to take more ownership.

  • Ask yourself questions that break your typical patterns of habit in order to uncover new ways of being.

  • Make your mindset time a daily routine for best results!

Ever wondered what the inside of a life coach's journal looks like? Steal some of my favorite prompts to mindfully start your day & get your mindset right! The Well Supported Woman - Women's Life Coach- Nashville, TN

I think there are some presumptions flying around about life coaches - that we always have our shit together, that we live #blessed lives, that we are never stressed, and that we have no fine lines or wrinkles.

I hate to break it to you - but being a life coach doesn’t mean that my life is picture perfect. Am I 1000% happier than I was in my old jobs? Yes. Do I still have struggles & growth edges? Of course!

What being a life coach does mean is that I have created a level of awareness around my experience that allows me to craft my days and my moods with intention.

Mindset might be a buzzword in 2019, but it’s long been a core consideration in the coaching world. As coaches, we believe that mindset has a huge influence on an individual’s day to day experience, because we’ve seen it first hand with our clients.

The perspective you have going into any situation impacts how you feel about the situation. If you show up to a client meeting stressed AF, you’re going to feel like they’re imposing on your time. If you show up to the same meeting feeling generous and fulfilled, you’re going to feel gratitude at the opportunity to connect with someone in your community. Do you feel the difference?

The kicker is this: if the way you experience the world is dictated by your state of mind, and you are in control of your thoughts - then you can, through careful mindset construction, create your own experience.

When I dove headfirst into personal development one of the very first breakthroughs I had was realizing that I wasn’t owning my own experience - but just spending my days responding to outside stimuli. I changed my perspective, decided that I was in charge, and created some tools to keep myself grounded in that reminder of the power of my say in the process.

I feel like no other coaches are acknowledging this, so I’ll spell it out: it’s important to acknowledge that mindset work isn’t about ignoring societal injustices, barriers & the impact of privilege and prejudices upon our life.

Instead, personal mindset work is an opportunity for any individual to take charge of their daily experience. It’s a process of empowerment in the face of these challenges, and allows us each to get our needs met internally so we can operate from our fullest power within the societal setting.

Intentional mindset work doesn’t prevent real-life challenges. What it does do is clear out the cobwebs of lingering doubts, fears, and the agenda of everyone around us so we can focus on what we need, want & can create.

Intention invites possibility.

I want everyone to have the ability to do this work - so I’m sharing a little sneak peek into my own journal today - so you can see the exact prompts and routine that I use to start my days out mindfully. Use these strategies and you can design your lifestyle with intention each morning, too!

Swipe these journalling prompts!

  1. On days that I want to feel peace & relaxation, I focus my morning time on prompts that keep me grounded & help me reflect on my accomplishments.

    • Pick one: What do I know to be true? Where can I appreciate myself more? What’s my current discontent trying to tell me? What am I ready to release responsibility for?

  2. On days that I want to feel focused & productive, I focus my morning time on identifying with absolute clarity where my energy will be most effective.

    • Pick one: Where can I make the biggest impact today? What am I trying to avoid via distraction? How would my higher self tackle the day?

  3. On days that I want to feel creative & inspired, I focus my morning mindset time on tapping into my intuition and developing self trust.

    • Pick one: What do I feel like I’m lacking - and how can I create it? If I knew what to say, what would it be? What would my future self want my current self to know? What message am I avoiding sharing?

  4. On days that I want to feel recharged & connected, I focus my morning mindset on asking the questions that connect me to the larger spiritual and human world.

    • What ripples do I want to create in the world? What am I missing? Where am I being called to show up for others?

I recommend setting aside 20 minutes to journal on a prompt, see what comes up, and wrap your mindset time by deciding and stating aloud exactly how you want to feel that day. If you want to take a journalling break, I also love a brief unguided meditation in the morning where I think about my intentions for the day, or I’ll try pulling oracle cards for inspiration! Try it for 30 days, and see how your experience changes!

3 no fail solutions to beat overwhelm

In a hurry? Here’s what you need to know now:

  • Overwhelm shouldn’t be a required part of your daily experience.

  • The opposite of overwhelm is presence - so practice some mindfulness to relieve the pressure

  • Overwhelm is all about mindset - it’s an excellent opportunity to look closely at your boundaries & expectations, and to realign your daily actions with your goals!

Overwhelm doesn't need to be your daily experience. Use these 3 no fail solutions to beat overwhelm when it strikes! The Well Supported Woman - Nashville Life Coach

Picture this: you open your eyes in the morning, pull back the covers, turn off that incessant alarm - and before your feet hit the ground your mind is already racing a mile a minute.

Only seconds have passed since you woke and already you’re feeling the weight of a million tasks that must be completed ASAP. You’re brushing your teeth and trying to ignore the sinking feeling in your gut that arises as you get closer to heading to work and that never-ending to do list. When you finally get to your desk, it’s like the hours fly by in a blurry mess of meetings, missed reminders and passed deadlines.

You’re overwhelmed. And it feels like a constant state of being for you these days.

The problem with living in a state of constant overwhelm is that it acts like a sponge, soaking up all of your time, energy and attention with manufactured urgency. It creates mind & body exhaustion, and leaves absolutely no space in your life for the things you’re craving - the opportunity to create, to explore, and to relax. Overwhelm is excellent at convincing us that everything and everyone is more important than our wellbeing and happiness - and it’s just not true.

There are a million different ideas to explain why we as women get overwhelmed - is it because we’re taught to take responsibility for others from a young age? Is it because we have more access to information and quicker workplace timelines than ever before? Is it because we’re not being realistic about the number of hours in the day? I’ll be honest that I can’t vouch for the specific answer (and I think it’s likely different for each of us!), but I can tell you that I’ve certainly experienced it - and have created a set of tools that allows me to beat it every time.

  1. Shift your mindset.

    When you start to feel overwhelmed, pause. We are not destined to be ruled by our knee jerk emotions, so I want you to consciously think about your options in the current moment. Do you want to feel overwhelmed? What feeling would you prefer? Is there a different way of showing up in the world today that would actually be more in service of your goals?

  2. Practice presence and focus.

    Overwhelm is constantly whispering distractions in our ear in order to keep us in the panicked spiral. When we are feeling overwhelmed, we’re often drawn to making long lists, learning more things or taking up new hobbies - but all these things do is add to the feeling of overwhelm! The opposite of overwhelm is presence. Focusing on a single task at a time and being in tune with your body and environment will help you to feel grounded as you start to complete past-due tasks. Some tools to try here would be mindful breathing, a 2 minute meditation, or turning off your phone to enable better focus, or doing some light stretching. Commit to only being present to the here and now - the rest can wait.

  3. Be willing to go deeper.

    Once you’ve gotten grounded and gained a little bit of headway on your task list, I’d encourage you to examine the way overwhelm operates in your life. Is it a habit that’s common for you? Does it occur around specific events or people? Is it one of your defense mechanisms? In my experience, overwhelm is simply an indication that I’m attempting to distract myself from a big, scary project, or that I don’t feel fully bought into the things I’m currently committed to. Be curious about what the experience of overwhelm is trying to tell you - and generate a few creative ways you can subtly shift your lifestyle to be more in alignment.

How can you integrate these tools into your daily life and beat overwhelm once and for all? Come over to Instagram and let me know!

How to plan your next year of personal & professional growth


Unfortunately for people like me, reviews only happen once or twice a year. It makes sense, because the review process can be lengthy and expensive. It requires hours of time from management that could be spent elsewhere, so it’s often not prioritized. However, those of us in professional development know that the more connected employees are to their strengths within their role and the most they’re able to co-create their work experience, the more engaged and productive they are.

If you feel like your growth isn’t being prioritized to the degree you desire, it’s time for you to come to responsibility around your needs. Your manager isn’t a mind-reader, so they don’t know your intentions when it comes to developing in your role and in your company - take charge here. Don’t just fall into the reactive trap of waiting to be noticed and deemed “high potential” enough for development opportunities.

I talk to women that are up-and-coming in the workplace every single day. When I ask them what they is holding them back from the role or opportunities they desire, the response I most often receive is that they don’t feel like they have a champion in the workplace. This is both a pervasive belief and a wildly disempowering one.

Sure, having an advocate in the workplace can be a great asset. But not having one doesn’t determine your career trajectory. In fact, the most powerful advocate for you in the workplace is yourself. Take the opportunity to take charge of your growth over the next year, and others will start to see you for the leader you’ve made yourself into.

Creating your own personal & professional growth plan will:

  • Show your boss that you’re serious about contributing to the company as a whole person

  • Demonstrate your ability to take charge of situations & be responsible for the outcomes

  • Provide you a vocabulary to be your own champion during the next formal review season, by documenting the tangible growth you’ve created for yourself

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Here’s what you need to know:

  • You cannot afford to be passive with your career - you need to take ownership of your growth rather than waiting to be see as “high potential.”

  • Your growth plan should encompass all of your growth edges - we excel when we bring our full selves to the table in a healthy way.

  • Don’t worry about your plan being perfect. The value here is in imperfect action, not perfectly designed procrastination.

Have a moment? Read on to learn why this is vital to your success in the workplace.

I think most people assume that everyone dreads review season in the workplace. But this couldn’t be further from the truth for those of us who are obsessed with personal development and growth - in fact, many of us look forward to review season as an opportunity to receive valuable feedback and recognition.


So how do we do this thing?

When we take responsibility for our own growth and development, we’re able to stop seeing review season as scary or intimidating. Instead, all feedback and growth is an opportunity to bring us one step closer to the type of leader we desire to be for ourselves and for others. Use this opportunity to practice whole self leadership, and to address growth edges you see in your personal life as well. When we come to the table complete with our own challenges and ready to give, that’s when true collaborative leadership happens.

Women's life coach Laura Weldy reviews how to create a dynamic 12 month plan for your own personal & professional growth - and why it's vital that you do this!

Be a better leader: prioritize self-reflection!

Leaders often feel burnt out and stretched thin. Self-reflection has proven to be an effective tool to energize and engage leaders. Try these tips to feel more excited about your work and impact!

If you didn’t know this before, hear me now: I am a hugeeeee nerd when it comes to understanding how our minds and bodies work to create our daily experience. I’m much more likely to be found reading a research paper on a Friday night than out and about in Nashville. And sometimes I stumble across things I just HAVE to share with you…like this recent discovery that validates the entire personal development industry.

I mean, no big deal or anything. 😂

Here’s the core takeaway that I want you to know:

Research shows that leaders who practice self-reflection on a daily basis are more engaged in their work (and able to fully exude presence and leadership to others as a result).

They’re also less likely to be burnt out, AND - this is a big one - they actually feel more energized.

Even without that third cup of coffee, these leaders are energized from within about their work. Doesn’t that sound incredible? 1

Let’s break down why that matters for all of us.

We’re all on our own leadership journey, whether we have the title we’ve always wanted or not. Leadership development is an active process that requires a willingness to become more self-aware every day. On top of that not-so-light load is the fact that you’re often being asked to expand your energetic space - holding more room for new people, new ideas, and more oversight and tasks, and taking on uncomfortable situations and conversations on a daily basis.

It’s no surprise that many leaders are feeling drained, disengaged, and even overly protective of their energetic resources.

But this research shows us that the simple solutions can actually be wildly effective. You are beyond capable of holding space for all of these aspects of your role and for continuing to expand in future roles - but it’s critical that you create routines that allow you to stay in energetic alignment.

When leaders are able to switch from the reactive, hoarding, stress-filled attitude to one of proactive, engaged and generous everyone’s experience improves. Our work gets better, the work of people around us gets better, and frankly - it feels better. It’s more fun.

Adding self-reflection to your plate doesn’t need to be overwhelming. Keep it simple to reap the benefits! I’ve included some of my favorite resources below for incorporating a bit more intentionality and for making those conscious connections between your actions and the impact it has on other people, below. Give one or more of them a shot for the next week, and take note of whether you feel more energized and excited about your work!

Ideas to incorporate self-reflection into your life for massive leadership benefits:

  • Create a simple morning or evening reflection routine. Grab a piece of paper and ask yourself: What was the most impactful thing I did today? How did I show up in my power? What am I excited about nurturing or creating in the months ahead? What is one thing that makes my leadership stronger?

  • Arrive at work ten minutes early and spend that time looking over your day’s calendar. Pick one interaction to be intentional about.

  • Work with a coach to analyze your unique strengths as an individual leader, and to ensure that you’re structuring your day to day in a way that utilizes those strengths effectively. You can message me here for more information about how I can support you as your coach!

  • Pick an individual you often work with, and ask how you might be able to support them.

  • Meditate on the question: What makes me a unique leader to my community?

You need to prioritize self-reflection to be a better leader! Leaders often feel burnt out and stretched thin. Self-reflection has proven to be an effective tool to energize and engage leaders. Try these tips to feel more excited about your work and impact!

Hello, World!