Mindful journaling has a way of turning everyday thoughts into moments of clarity. For Alexis Russell, it’s been a path to creativity, healing, and personal growth. Originally from Washington, DC, she now calls Rochester home with her husband and two daughters. As the founder of Inspiring Experiences, LLC, and co-founder of EXP Studio, LLC, Alexis is passionate about creating spaces that inspire innovation and community. Her own journey through postpartum depression led her to discover the transformative power of journaling. Now, she’s sharing how this simple practice can help others find peace, insight, and personal growth.
The Journey into Mindful Journaling
For Alexis, journaling has been a constant since childhood, inspired by her grandmother’s advice to write everything down. Over the years, her practice evolved from spontaneous notes and reflections to a lifeline during challenging times, especially after the birth of her first daughter.
Alexis struggled with postpartum depression, and she felt disconnected, numb, and overwhelmed by grief for her former identity and the unexpected challenges of motherhood. “I struggled to connect with my daughter,” she recalls. “My body was there, but my mind felt light years away.”
Through journaling, Alexis began asking herself questions, reflecting on her emotions, and gradually reconnecting with herself and her daughter. This journey inspired her StoryCardsTM, a tool rooted in the questions and insights that emerged during this pivotal period.
Journaling, Alexis believes, is more than a practice; it’s a sanctuary and a tool, “a space for release—a way to step back and process your experiences, thoughts, and emotions without the weight of judgment or expectation.” She emphasizes that there is no “right” way to journal. Instead, it’s about showing up authentically and using it as a mirror and a map for personal growth.
Driven by a desire to help others, Alexis shares her experiences to remind struggling moms they’re not alone. By offering tools and techniques that helped her find clarity and peace, she hopes to inspire others to do the same. “Helping others with love and compassion is at the heart of everything I do,” she says.
Her message is simple yet powerful:
“Together, we can find a way forward.”
Connecting Journaling with Mindful Practices
Mindful journaling extends beyond the page, fostering connections to other mindful habits, such as eating. Alexis noted, “Journaling has helped me reflect on my emotions and habits, which directly impact how I approach food.” Identifying emotional eating triggers and differentiating between physical and emotional hunger has transformed her relationship with food.
Mindful eating, much like journaling, emphasizes awareness and presence. Alexis shares, “It’s not just about what you eat but how you eat.” She encourages using journaling prompts to explore your relationship with food, reflecting on emotions and sensations before, during, and after meals. Together, these practices promote self-compassion and deeper connections with one’s body and habits.
Message to the Community
Alexis’ advice to anyone curious about mindful journaling is simple: “Give it a try. If you’re searching for something to help you through tough times or a way to cherish life’s beautiful moments more meaningfully, mindful journaling might be exactly what you need.” The practice, she believes, is a space for reflection, growth, and self-discovery—a journey that unfolds uniquely for each person. Slowing down, being present, and cultivating awareness can transform not only how we interact with the world but also how we connect with ourselves.
Alexis’ Tips for Starting a Mindful Journaling Practice
1. Start Simple
Let go of perfection. “If it feels overwhelming, journal prompts can be a great way to begin. The key is simply deciding to start—and then actually giving it a go.”
2. Experiment with Techniques
From more structured approaches like Morning Pages to free-flowing reflections on specific prompts, find what resonates with you. Alexis says she worked through a variety of techniques before she found what journaling habits worked best for her at this time in her life.
3. Create a Ritual
Whether it’s first thing in the morning, last thing before bed, or during quiet moments when a baby sleeps,for instance, consistency helps make journaling a meaningful habit.
4. Use Guided Prompts
Joining a community like Alexis’s Mindful Journal Club, with guided practices and affirmations, can offer structure and inspiration. “The energy of writing and reflecting alongside others has been transformative,” she says.
5. Be Patient with Yourself
Journaling doesn’t have to happen daily to be effective. While a routine can help, it’s all about finding what works best for you. Mindful journaling is your practice, your space to reflect, grow, and embrace the journey in your own time and your own way.
spring renewal journal prompts
Letting Go to Grow:
Prompt: What must I release from the past season to make space for new growth? How can I gently let go of what no longer serves me?
Guidance: List what feels heavy or outdated in your life—habits, beliefs, or relationships. Imagine setting these things down gently, like taking off a winter coat. Then explore what new possibilities might fill that space.
Spring Intentions:
Prompt: What seeds of intention do I want to plant for the year ahead? How can I nurture them daily to bring them to life?
Guidance: Think of one or two areas where you’d like to grow—personal, professional, emotional, or spiritual. Write about small, consistent actions you can take each day, like watering and tending to seeds, to nurture these intentions.
Connecting with Nature’s Cycles:
Prompt: As I observe the natural world awakening, how can I align my personal growth with the rhythms of the season?
Guidance: Spend a moment visualizing spring—the budding flowers, longer days, fresh breezes. Reflect on what these symbolize for you. Write about how you can mirror this energy in your own life—renewal, growth,or new beginnings.
Joy in Small Beginnings:
Prompt: What small steps or actions can I take now that will lead to meaningful progress by the time spring is in full bloom?
Guidance: Break down a larger goal or aspiration into the smallest actionable step you can take today. Write about how even the tiniest progress can add up over time and how it feels to take that first step.