R I T UA L I S T I C W E L L N E S S J O U R N A L
Ritualistic
Wellness
Journal
S A R A H KU C E R A
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Ritualistic
Wellness
Journal
Sarah Kucera
The things we choose to better ourselves won’t work if we aren’t able to
properly integrate them. Allowing adequate time, making sure our goals are
realistic and giving ourselves a pat on the back are all ways we can have better
follow through with our intentions. Sometimes, the right tool is all we need to
make us more consistent and effective.
This journal was designed to help you do exactly that. Whether it is something you use to get started
or an ongoing part of your routine, it will help you seamlessly weave healthy rituals into your day and
evening.
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The journal provides prompts for creating a mindful opening and closing to your day, along with space
for self-reflection. Rearranging your day isn’t easy, so consider these additional tips as you build new and
effective rituals:
On paper, it may not seem difficult to add to or subtract from your morning and eve-
1 . S TA R T S M A L L .
ning activities. However, even the simplest change can feel like a tough task to tackle. You may want to
begin with one change to your morning and evening. Then, only when you are able to be consistent, add
another.
Choose components for your morning and evening rituals that are aligned
2 . S TAY O N YO U R PAT H .
with your overall goals for health and well-being. If we’ve been stuck in a cycle, there’s a chance our in-
ternal compass has been off. Even if it requires a little research, be certain your choices are keeping you
on your path.
It would be tragic to create a magical open and close to your day, only
3 . B E RE A L I S T I C A B O U T T I M I N G .
to rush through it without being mindful at all. Or even worse, the time your routine requires doesn’t
exist for you right now and you’re left feeling like you failed each time you have to skip it. Consider a
trial run of your rituals to give you a solid estimation of time needed.
There is likely a time that stands out in your life
4 . C O N S I D E R G O I N G W I T H YO U R O L D S TA N D B Y S .
where you felt healthier and more joyful. What were the things that were anchors in your routine at this
time? You don’t need to live in the past, but this practice can help you keep from reinventing the wheel.
This isn’t easy, or we wouldn’t be seeking help! Remember that considering
5 . G O E A SY O N YO U R S E L F.
this process and being willing to try something different is the first step. All good changes take time.
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R I T UA L I S T I C W E L L N E S S J O U R N A L
Weekly Journal
Example
Week of January 1
M Y MORNIN G WELLNE S S RI T UAL S
1. Meditation Time Required 10 mins
2. Drink hot lemon water Time Required 5 mins
3. Oil massage/abhyanga Time Required 20 mins
Total time required to conduct entire morning ritual in a mindful manner is 35 mins
I C HOO SE T H IS MORNIN G RI T UAL BECAU SE
I’ve been feeling low energy and my days have felt rushed and unfulfilled
WHEN I C OMPLE T E T H IS MORNIN G RI T UAL , I ( WILL) FEEL
like I have more control over my day and that I can be fully present with people and make conscious decisions
M Y E V ENIN G WELLNE S S RI T UAL S
1. Make nightly sleep elixir Time Required 10 mins
2. Oil my feet Time Required 5 mins
3. Breathing Exercises Time Required 5 mins
Total time required to conduct entire morning ritual in a mindful manner is 20 mins
I C HOO SE T H IS E V ENIN G RI T UAL BECAU SE
I have been waking up during the night and in the morning, I don’t feel rested
WHEN I C OMPLE T E T H IS E V ENIN G RI T UAL , I ( WILL) FEEL
like I can go to bed with a clear mind and don’t have difficulty getting to sleep or staying asleep. It makes me
feel like my day has a gentle, rather than abrupt, ending
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Daily Journal
Example
Day 1 January 1
x Morning Ritual
x Midday Ritual
x Evening Ritual
T H IN G S T H AT FELT EMP OWERIN G TODAY :
I had more energy in the afternoon and was able to go for a walk after work. I didn’t feel anxious when things
didn’t go as planned. I felt like I had more time for work and family, despite taking extra time to care for myself.
A RE A S W H E RE I C O U L D U S E E N C O U R AG E M E N T:
It’s difficult to start to get to bed at the time I should for proper amount of sleep. The evening feels like my time
and I’m often not ready for bed despite being tired.
Weekly Reflection
Example
WA S I RE ALIS T IC IN PL ANNIN G M Y RI T UAL S?
Yes, with the exception of integrating enough time into my morning to prepare a healthy breakfast and eat it
mindfully.
S H O U L D M O D I F I C AT I O N S B E M A D E FO R N E X T W E E K?
The mornings would go smoother if I allowed time in the evening to prepare for the following day. I’ll make sure
all of my breakfast ingredients are ready and that my clothes are picked out in advance.
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Weekly Journal
Week of / /
M Y MORNIN G WELLNE S S RI T UAL S
1. Time Required
2. Time Required
3. Time Required
Total time required to conduct entire morning ritual in a mindful manner is
I C HOO SE T H IS MORNIN G RI T UAL BECAU SE
WHEN I C OMPLE T E T H IS MORNIN G RI T UAL , I ( WILL) FEEL
M Y E V ENIN G WELLNE S S RI T UAL S
1. Time Required
2. Time Required
3. Time Required
Total time required to conduct entire morning ritual in a mindful manner is
I C HOO SE T H IS E V ENIN G RI T UAL BECAU SE
WHEN I C OMPLE T E T H IS E V ENIN G RI T UAL , I ( WILL) FEEL
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R I T UA L I S T I C W E L L N E S S J O U R N A L
Daily Journal
Day 1 / /
Morning Ritual
Midday Ritual
Evening Ritual
T H IN G S T H AT FELT EMP OWERIN G TODAY :
A RE A S W H E RE I C O U L D U S E E N C O U R AG E M E N T:
Day 2 / /
Morning Ritual
Midday Ritual
Evening Ritual
T H IN G S T H AT FELT EMP OWERIN G TODAY :
A RE A S W H E RE I C O U L D U S E E N C O U R AG E M E N T:
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R I T UA L I S T I C W E L L N E S S J O U R N A L
Daily Journal
Day 3 / /
Morning Ritual
Midday Ritual
Evening Ritual
T H IN G S T H AT FELT EMP OWERIN G TODAY :
A RE A S W H E RE I C O U L D U S E E N C O U R AG E M E N T:
Day 4 / /
Morning Ritual
Midday Ritual
Evening Ritual
T H IN G S T H AT FELT EMP OWERIN G TODAY :
A RE A S W H E RE I C O U L D U S E E N C O U R AG E M E N T:
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Daily Journal
Day 5 / /
Morning Ritual
Midday Ritual
Evening Ritual
T H IN G S T H AT FELT EMP OWERIN G TODAY :
A RE A S W H E RE I C O U L D U S E E N C O U R AG E M E N T:
Day 6 / /
Morning Ritual
Midday Ritual
Evening Ritual
T H IN G S T H AT FELT EMP OWERIN G TODAY :
A RE A S W H E RE I C O U L D U S E E N C O U R AG E M E N T:
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R I T UA L I S T I C W E L L N E S S J O U R N A L
Daily Journal
Day 7 / /
Morning Ritual
Midday Ritual
Evening Ritual
T H IN G S T H AT FELT EMP OWERIN G TODAY :
A RE A S W H E RE I C O U L D U S E E N C O U R AG E M E N T:
Weekly Reflection
WA S I RE ALIS T IC IN PL ANNIN G M Y RI T UAL S?
S H O U L D M O D I F I C AT I O N S B E M A D E FO R N E X T W E E K?
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R I T UA L I S T I C W E L L N E S S J O U R N A L
Ritualistic Wellness Journal
© Sarah Kucera 2019
[Link]
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