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Meet Jess P - 1Rebel trainer and avid journalling fan

Today, with so much technology at our disposal, you may ask yourself, why journal?  With more and more people putting pen to paper, we take a look at why journalling is on the rise.  For many, it's a personal space to reflect, vent, or just get creative without any judgment. Whether you jot down daily highlights, scribble about your dreams, or let your mind flow freely, it’s all about connecting with yourself. Plus, it can boost your mood and spark new ideas.

Jess P is a personal trainer at 1Rebel and avid devotee on journalling.  Her journey started a few years ago on a girl's trip in Spain when she'd been sitting on a big decision for a while and decided to put pen to paper and weigh up the pros and cons, when the decision suddenly became very obvious leaving her feeling like a weight had been lifted.  

 

Here, Jess shares some of her top tips and her own methods.

I start with a BRAIN DUMP. This is the most important part of my journalling and sometimes I only do this bit. The brain dump is essentially a form of flow-state writing, scribbling down your stream of consciousness as it comes. Doesn’t need to make sense, doesn’t need to be something you read back. My handwriting is usually a bit wild here and I’m writing with minimal pauses - literally thinking out loud (onto the page). If you get stuck starting with how you’re feeling generally, you’ll always end up bringing yourself to the topic you need. The aim here is to take your thoughts from feeling spirally and spaghetti-like, to clearer lines. Think of it as sorting out your mental wardrobe and re-folding your clothes, maybe throwing out some bits that no longer fit or suit you. Here, I really encourage you to write with the mindset that this will never be read by anyone. Your journal should be your safe space, not something you sensor or share with anyone. 

I then go on to use some JOURNAL PROMPTS. You can find these online easily - TikTok, The Gram, Google. Choose a few that resonate and answer honestly, again - with the idea that it will never be read. Here are a few of my go-to’s: 

  • What is something that’s disturbing my peace right now and how would the best version of my handle this? Can I align more with this version of me than I am? If I can’t control it, could I let it go? 

  • How do I feel about myself today, at this very moment? Am I looking after myself with the same level of care I would give someone I’m responsible for? What can I add to my life right now to better my self care? 

  • When do I feel my happiest self? Can I do more of this? 

  • What does my perfect ____ (Autumn / September / 2025) look like? How can I reasonably live closer to this? 

  • When and how do I feel the most loved? Do my closest people make me feel this way? Could I explain the first answer to them more to help them love me in my language? 

  • What are my fears right now? 

  • What do I need to say no to right now or get done and tick off that would really improve my general peace? Make a realistic schedule prioritising these things. 

I then finish with AFFIRMATIONS. Affirmations are essentially getting your thoughts on your side, just as you need to when you’re trying to finish that hill in Reshape or hold your plank in Reformer. It’s the practise of self belief and self-confidence. The idea that if you say it enough to yourself, it has the ability to be true. These daily affirmations help me create an abundant, grounded and confident mindset, so that ultimately - I begin to embody the words I write and truly believe them for myself. I choose affirmations that are what I need to hear that day, and how I want to show up. Such as:

  • I am enough

  • I am someone good things happen to 

  • I can make a real difference to peoples day 

  • I am strong enough

  • I have the power to make the right choices for me

  • I am worthy of ___ 

  • I am happy to be me 

  • I deserve to take up my space 

Pick 1-3 and write them out again and again next to each other 5-10 times. 

And that’s journalling a la Jess.  Give it a go, maybe a few times a week and see how you go.  If you're starting for the first time, there's nothing like that new notebook feeling so have a browse of our beautiful stationery and treat yourself to a new notebook and pen to set yourself up for your journalling journey. 

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