The 5-Minute Brain Dump: Why Journaling is the Ultimate Tool for Men’s Mental Health
It’s November, which means two things: the weather is turning (especially here in Canada!), and it’s Movember.

​Movember is about the mustache, sure, but it's really about giving men’s mental health and unique health challenges the spotlight they deserve for the entire month. This focus on reflection and growth is highlighted on November 19th, International Men's Day, reminding us that this is a critical time for action.

For years, I worked in the Violence Against Women (VAW) sector. I saw firsthand how complex and broken systems can be when people need help. We tried to build a "bubble" of support—shelters, counselling, legal aid—for women escaping abuse. Those resources are crucial, but even they fall short.

When I think about the men who cause harm, I see a void. There's often no guidance, no system to help them stop, process their pain, or change their course. They’re left isolated, angry, and they frequently repeat the cycle with someone else.

My own experience taught me the high cost of this lack of introspection. My ex-husband never admitted fault, never took accountability. That stubborn refusal to look inward ultimately left him estranged from his own daughter, despite my efforts to keep him involved. His choice to blame others and live with unresolved anger cost him a relationship that would have benefited him most.

This isn’t about pity; it’s about accountability and constructive change. Organizations like Movember are doing the heavy lifting to challenge toxic masculinity and encourage men to take action. My part in this? It’s offering a simple, non-judgmental place to start: journaling.

Why Journaling Works When Everything Else Fails
Society teaches men to "tough it out," but real strength is the opposite of emotional suppression. Real strength is having the guts to sit down and actually look at what’s going on inside.

For me, journaling became a lifeline. It’s my constant, safe place to process, reflect, and find moments of gratitude, even on the worst days. I truly believe it’s the most powerful, inexpensive tool for anyone looking to make a change or understand themselves better—and yes, that includes men.

This is why I created the Moustache Journal series (and yes, some feature Kiwi and Diesel rocking their own staches!). I was actually surprised at how quickly these took off. They became my biggest seller—and when I received large orders, I could only assume it was an organization buying them to gift to men. And I hope that means men are starting to take this seriously.

I hope that these journals bring a bit of fun into the process and serve as a gentle reminder that self-care doesn’t have to feel like a chore.

The 5-Minute Reality Check
You don't need to be a writer. You don't need hours. You just need to be consistent. Five minutes a day is all it takes to:

• Clear the Clutter: Your head is full of "brain chaos." Writing it out turns that chaos into a simple list, which you can then manage.
• Acknowledge the Win: You faced a challenge today. You did something right. Writing it down is crucial for building self-worth.
• Support the Men in Your Life: When you commit to your own reflection, you free up the mental space to show up for your partner, friend, or son. Self-awareness is the ultimate support system.

Your Three Lines to Get Started
Stop overthinking it. Just open the page and finish one or two of these sentences:

1. "Today, I need to let go of..." (Write it and let it stay on the page.)
2. "One small win I had today was..." (Acknowledge your efforts, no matter how small.)
3. "What am I grateful for today?" (Focus on the positive to sharpen your perspective.)

Start small. Be honest. Watch the growth happen.

​Head over to my Movember Page to see the full line of Moustache Journals that are helping people—men and women—find their space for reflection.

While flipping through an old journal, I found something I’d completely forgotten about: a workshop where we were challenged to write a six-word memoir.  Dated 1994, scribbled in blue ink:

“I’m doing the best I can.”

It stopped me.
Simple. Honest. A little heavy. But real — and still kind of true.

That journal entry brought me right back to the Six-Word Memoir Project — a storytelling challenge that invites you to capture your life in exactly six words. It’s a practice I hadn’t thought about in years, but now it feels like something I want to revisit. Because so much has changed. And also... hasn’t.

These days, I find myself repeating a different phrase: “I am a work in progress.”
(It’s practically my signature at this point.) But I want to expand that — give it a little more of me.

So here’s my 2025 version: Still growing. Still healing. Dogs included.

Six-word stories are one of my favourite ways to reflect. They’re quick, pressure-free, and wildly revealing. You don’t need the perfect words — just your words.

So here’s your invitation: What’s your six-word memoir today?

Post it in the comments. Write it in your journal. Share it with a friend. Or just keep it to yourself and let it sit with you awhile. Six words. One moment. One truth.

Go.

Book Club Check-In: Weeks 4–6
Somewhere between Week 4 and Week 6 of The Artist’s Way, things began to shift. The excitement of the early weeks faded, and resistance crept in. I started questioning the value of certain exercises, feeling impatient, and noticing how often my mind wanted to skip ahead instead of staying present.

But I kept showing up — page by page.

Morning Pages and Beyond
One of the core tools in The Artist’s Way is Morning Pages — three handwritten pages every morning, no exceptions. Julia Cameron insists that three is the magic number: not two, not four, exactly three. I’m still not sure how I feel about that part. Some mornings, three feels perfect. Other days, it feels like a rule for the sake of a rule. But I do them anyway — because showing up matters more than believing every detail.

As someone who already journals daily, adding Morning Pages simply deepened what I was already doing. I’ve been using my Anatomical Heart Journal from the Love Line — and it’s filling quickly. Between the required three pages and my regular journaling, where I capture gratitude lists, reflections, and bits of clarity that surface throughout the day, the pages are adding up fast.

What I’m Discovering
These middle weeks have reminded me that creative work isn’t about constant inspiration — it’s about staying with yourself when things get uncomfortable. The writing has become less about answers and more about awareness.

I don’t always love what I find on the page, but I love the honesty of it. And that, I think, is the real work beneath the work.

These middle weeks have reminded me that creative recovery isn’t always comfortable. Sometimes it’s frustrating, repetitive, or even boring. But there’s value in staying with it. Writing has become less about “doing the work” and more about witnessing what’s really going on underneath.


Not every entry feels inspired, but all of it feels honest — and that’s enough.
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If you’re walking through The Artist’s Way or thinking about starting your own daily writing ritual, let it be yours. Don’t worry about the rules or the word count — just show up.

I recently joined a book club for The Artist’s Way by Julia Cameron, and we’ve just wrapped up Week 3. It felt like the right moment to pause and take stock of how it’s been going so far.

I didn’t join just for the reading; I joined because one of my goals this year is to build more meaningful connections. This book club gives me structure, a reason to show up every week, and space to reflect both in solitude and with others.

Weeks 1–3: Settling In 
The first few weeks have been grounding. The reading feels accessible and thought-provoking, and the group discussions help open things up even more. It’s one thing to read a passage and reflect on it alone — it’s another to hear how it lands for someone else.

These early conversations have reminded me how powerful shared perspectives can be. I’ve felt engaged, curious, and grateful to be part of something that encourages slow thinking and honest dialogue.

So far, The Artist’s Way has been equal parts gentle and revealing — a reminder that creativity isn’t something we chase; it’s something we uncover when we give ourselves permission to listen.

For this 12-week journey, I chose a journal from my Love Line. It felt right: open, curious, a little wild — the perfect companion for creative recovery. Every morning, I fill its pages with thoughts, resistance, gratitude, and the occasional spark of insight. It’s already becoming a visual record of my process — messy, emotional, and honest.

​If you’re walking through The Artist’s Way or exploring your own creative path, choose a journal that feels alive in your hands — something that reflects who you are and who you’re becoming. This heart-covered one is mine. 

Before I began writing and publishing, my work — and my heart — were deeply rooted in supporting women and children affected by violence. I spent ten years in the non-profit sector after studying to become a Violence Against Women and Children Advocate in college.
That path wasn’t random; it was personal. Life experiences led me there — the kind that open your eyes, deepen your empathy, and shape how you move through the world.
Today, that same compassion flows into my creative work. The journals and notebooks I design are meant to hold space — for reflection, healing, courage, and self-discovery.
This International Women’s Day, I honour every woman who has found her way through pain, reclaimed her power, and continues to rise.

To every woman who has ever survived, created, or stood tall in the face of challenge — this one’s for you. 

Keep writing your story! 

120 Pages in 16 Days: A Quiet Win That Means Everything
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I wrote 120 pages in the past 16 days. Not just project work—this includes my daily journaling, gratitude practice, affirmations, intentions, and deepening nightly reflections. It's a mix of personal growth and creative output. And honestly? I’m really proud of it.

​This didn’t happen overnight. It’s the result of consistent practices shaped by some powerful reads in 2024:

✨ Atomic Habits reminded me that small habits = big results.
✨ The Art of Laziness helped me rethink productivity (less hustle, more intention).
✨ The Mountain Is You cracked open the ways I self-sabotage.
✨ Emotional Intelligence deepened my self-awareness.
✨ The Power of Intention anchored my daily mantras.
✨ The Perfect Story sharpened how I share what matters.
✨ And in 2025, The 10X Rule kicked things up a notch—it’s pushed me to dream (and do) bigger.

This page count isn’t just a number. It’s proof that daily writing, gratitude, and reflection can create real momentum. It’s a reminder to celebrate the quiet wins. The ones that happen when no one’s watching. The ones that change everything.
Here’s to the next 120 pages—and everything they’ll unlock. 

Last week, I shared my plan to spend the weekend flipping through my gratitude journals and reflecting on 2024 before the holiday chaos hit. (If you missed it, you can read about the plan here.) Now that I’ve had the time to sit with it and look back on the year, I wanted to share what came up for me during that reflection.

This wasn’t about setting goals for 2025 or evaluating whether I hit every target I set at the start of the year. This session was purely about gratitude—looking at the moments, people, and experiences that shaped my year and reconnecting with what mattered most.

Every day, I write down three things I’m grateful for. I’ve been doing that since the late ’90s, but over time, the practice has evolved. Alongside gratitude, I now include intentions, affirmations, and a simple wellness plan to start the day with focus and purpose. This yearly reflection feels like an extension of that practice—taking the time to look back at what stood out and what I want to carry forward into the new year.

Some themes stood out clearly this year!

Kiwi and Diesel—my constant companions—appeared in my gratitude journals almost every day. Kiwi is pure chaos, always full of energy and keeping me on my toes. Diesel, on the other hand, is cuddly and affectionate, a constant source of comfort. They’re not just pets—they’re family, and reflecting on how much they bring to my life is always grounding.

Groove is my focus fairy. Groove—a coworking app where you virtually connect with up to four other Groovers from around the world, set intentions, work for 50 minutes, and then regroup—was a game-changer this year. It gave me focus, structure, and even a sense of community I didn't know I needed, all in tiny bursts that made work feel more connected and productive.

Another recurring theme was the words opportunity and possibility. I kept seeing those words throughout my entries, whether it was gratitude for the potential for something good to happen or the chance to take a step in a new direction. Even when the outcome wasn’t certain, I appreciated the openness to try and see where life might lead.

Self-care also appeared consistently. From massages to time spent reading, these rituals have been anchors for me over the years. It’s not just about relaxation—it’s about showing up for myself and making time for the things that nourish me. I’ve also relished using my wellness benefits to make these moments happen, which is another thing I’ve been incredibly grateful for.

These reflections reveal a lot about myself and my relationships. The practice of looking back helps me notice patterns—like what I truly prioritize or what holds the most value for me, even if I didn’t see it clearly at the time. It’s a way to deepen my awareness and reconnect with what feels most meaningful.

For me, this practice isn’t about fixing anything. It’s not about wishing I’d done something differently or chasing perfection. It’s about honouring the year I’ve lived—gratefully, imperfectly—and letting those lessons quietly guide me into the next one.

This month, I’m launching a series of new gratitude journals, and I’d love for you to join me on this journey. If you’re thinking about your New Year’s resolutions, why not make gratitude one of them? There’s so much power in pausing, noticing, and reflecting—and I’m excited to help others explore it, too. Let’s make 2025 a year of intentional gratitude together.

As 2024 winds down, I’m making time this weekend to flip through my journals and reflect on the year before the holiday chaos hits. It’s my way of slowing down, reconnecting with what mattered most, and getting ready for 2025.

So, here’s the plan:

Flip through journals. I’ll rediscover the little things that brought me joy, the goals I set (and the ones I pivoted from), and those unexpected twists life threw my way.

Gratitude moments. My boys, Kiwi and Diesel, are obviously at the top of my list. They’ve been my daily dose of love and laughter all year.

Self-care shoutout. I’m beyond thankful for the time I took to heal, my benefits plan (thank you!), and everyone who showed up for me when I needed it most.

Payday memories. Fun fact: when I look back at my journals from the late 90s, “payday” showed up a lot. As a single mom back then, it was survival—groceries, a roof over our heads, and a little breathing room. Gratitude doesn’t always have to be about the big stuff. Sometimes, it’s about the basics.

Now it’s your turn—what’s something you’re grateful for this year? Drop it in the comments! 
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Oh, and if you’re a journaler like me, check out the custom journals I’ve created featuring my boys, Kiwi and Diesel. Want one with your own fur family member? Send me a message through my contact page, and let’s make it happen!

The end of the year always brings a familiar kind of chaos—holiday shopping, family gatherings, and, if you’re anything like me, trying to carve out moments to rest and recharge. But there’s another season we don’t talk about enough: the use-up-your-benefits-before-the-end-of-the-year season.

If you’re lucky enough to have access to a strong workplace benefits package, this is the time to make sure you’re not leaving anything on the table. These resources—whether for physical or mental health—are designed to help us show up as our best selves. And yet, it’s so easy to let them slip by in the hustle of life.
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For me, this time of year is about reflecting on how far I’ve come in prioritizing my well-being—and that hasn’t always been easy.

From Giving Endlessly to Giving Back to Myself
I spent a decade working in the non-profit world, where benefits were practically unheard of. These roles, which are predominantly held by women, have been historically undervalued and underfunded. Passion for the cause was supposed to sustain us, but that often came at a cost—low pay, long hours, and no safety net.

When I transitioned to a role at Amazon, one of the biggest changes I noticed was access to a robust benefits package. For the first time, I had real support for both my physical and mental health needs, as well as for my family. These benefits have allowed me to address long-overdue health issues and focus on my overall well-being in a way I couldn’t before.
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It’s not lost on me that the system isn’t perfect. But having access to tools like therapy, physiotherapy, and even estate planning has been a game-changer in how I approach self-care. After years of being overworked and undervalued, finally having the resources to prioritize my health has been deeply meaningful.
 
Building a Self-Care Routine That Works
Today, my benefits have become an essential part of my self-care routine. They’ve given me the tools to address my physical challenges, focus on my mental well-being, and even take better care of my family—including the furry members. Here’s how I’m making the most of them:

• Physical Wellness Support: Thanks to my benefits, I’ve been able to address physical challenges like a tendon tear and sciatica with regular osteopathy, physiotherapy, and online workouts with a personal trainer, tailored to my injuries. These tools have helped me stay active and mobile, even from the comfort of home.
• Therapy & Wellness Coaching: Mental health matters, and having therapy covered has made it easier to prioritize. My online therapy sessions are a space where I can process life’s challenges and find clarity. I also work with a wellness coach who helps me set health goals and holds me accountable—a structure that’s helped me stay consistent.
• Vet Care for My Boys: As a Frenchie owner, I know how prone these little guys are to allergies and health issues. One of the benefits I’ve come to value most is free access to Vetster, which connects me with licensed vets across Canada at any time. Whether I need advice, a second opinion, or just peace of mind, I can consult a vet for free—no extra costs or hidden fees.
• Estate Planning: One unexpected benefit I’ve grown to appreciate is access to estate planning tools like Willful. Having a will gives me peace of mind, knowing my affairs are in order. It’s one less thing to worry about, and it allows me to focus more fully on the present.

Why Taking Care of Yourself Matters
For so many of us, taking care of ourselves can feel like an afterthought. We prioritize everyone else—our jobs, our families, our communities—and leave ourselves for last. But here’s the truth: self-care isn’t selfish. It’s essential. For me, part of that self-care is pausing to reflect and set intentions—something I often do through journaling.

I wrote about this idea in 10 Little Life Lessons, where Lesson #9 is Take Care of You. When we invest in our own health and wellness, we’re better equipped to show up for the people we love and the work we care about.

This idea connects with the spirit of kindness I talked about in my recent World Kindness Day post. Taking care of yourself is an act of kindness to everyone around you—because when you feel your best, you bring your best to others.
 
Reflecting on Gratitude
As the year comes to a close, I’m reminded of the power of gratitude—not just for the benefits I’m lucky to have, but for the progress I’ve made in prioritizing my well-being. Journaling has always been my anchor in this process. Writing down moments of gratitude, reflecting on the steps I’ve taken, and setting intentions for the future keeps me grounded and focused.

Your End-of-Year Reminder
As we close out another whirlwind year, I want to leave you with this: The most valuable gift you can give yourself is your own well-being. Whether it’s using up your benefits, booking a therapy session, or simply taking time to reflect, these small acts of care are investments in a healthier, happier you.
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So, write, reflect, and recharge—and don’t forget to acknowledge the progress you’ve made. Gratitude for your journey is just as important as the steps you’ll take next. Remember: you’re worth every bit of care and attention you give yourself.

Growing up, Christmas was all about family—loud, joyful, and full of life. The men would gather around the table, puffing on cigarettes until the room filled with a thick, blue haze, while the clatter of dominoes echoed through the house. Meanwhile, the women bustled in the kitchen, crafting filhoses—light, golden Portuguese donuts fried to perfection and dusted generously with cinnamon and sugar. The smell alone was enough to make your mouth water, and we couldn’t resist sneaking a piece while they were still warm. Eating them fresh, the crispy outside and soft, pillowy inside melted in your mouth, leaving a sweet, spiced warmth that made you feel like Christmas had already arrived. Us kids? We’d pass the time putting on shows, even performing our own version of So You Think You Can Dance long before it ever existed—anything to keep ourselves entertained until midnight, when we could finally tear into our gifts.

In my early adult years, though, the holidays took on a different tone. I was married to a man who tried to isolate me from my family and friends, often choosing holiday gatherings as the perfect time to start an argument. What should have been a day of celebration and connection became something tense and heavy, the joy clouded by the knowledge that a fight was coming. The magic of Christmas faded, and I found myself feeling alone, even in a crowded room.

During those difficult years, journaling was my refuge—a place where I could release my fears, process my feelings, and find strength in my own words. When I couldn’t speak my truth out loud, I could write it down, creating a safe space for myself on the page. Journaling helped me hold on to who I was, even in moments when I felt most isolated.

Reflecting on that time, I realize that journaling has helped me navigate not just the holiday season, but many of life’s challenges. It’s a practice that connects with the deeper work of healing—work that can happen quietly, on the page, long before we’re ready to share it with others. In fact, this connection between writing and healing inspired me to create this Christmas journal collection. I wanted to offer something for people at every stage of life, as a reminder that, whether your holiday season is filled with laughter or you’re in need of quiet reflection, there’s value in capturing those moments.

As I wrote about in Write, Reflect, Heal, journaling can be a powerful tool for self-care and mental wellness. Writing through your experiences—whether they’re joyful or challenging—helps bring clarity, peace, and even transformation. And just as Movember encourages men to open up about their struggles and prioritize their well-being, I hope these holiday journals encourage everyone to pause, check in with themselves, and explore what’s really on their minds and hearts this season.

I’ve designed these journals with a variety of styles, hoping that one will speak to you. Whether you’re drawn to the playful charm of Frenchie Christmas, the clean simplicity of stencil patterns, or the radiance of surreal paint designs, each cover is crafted to evoke the spirit of the season and make space for your personal holiday reflections. And just as each of us is different, each journal invites a unique experience—whether you’re jotting down joyful memories or sorting through complex emotions.

Christmas has always been a time to pause, reflect, and cherish what matters most. Through journaling, you might find a way to hold on to those memories—or even rediscover a little bit of magic, wherever you are in life.