Mindset Resources
Gratitude Resource
Choose one:
Write down 3 specific things you’re grateful for
Say 3 things out loud (to yourself, in the shower, or in the car)
Think 3 specific things before getting out of bed
Record a quick voice memo on your phone
Complete the sentence: “Today, I’m grateful for ______.”
Coach Joan’s Tip:
Gratitude works best when it’s specific and simple. You’re not trying to force positivity - just training your brain to notice what’s already supporting you.
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Meditation / Breathwork Guide
Option A: Simple Breath Reset
Inhale through your nose for 4
Exhale through your mouth for 6
Repeat 6–8 rounds
Silent cue: “I am safe.” or “I am enough.”
Option B: Body Awareness Reset
Do a body scan, starting at your head and going to your toes.
Release tension in jaw, shoulders, hands, belly, neck, glutes, etc
End with: “I am here.”
Option C: Walking Reset
Notice 3 things you see
2 things you hear
1 thing you feel in your body
Coach Joan’s Tip:
This isn’t about clearing your mind. It’s about creating a pause. Even a few slow breaths count as showing up.
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Affirmations Resource
How to Use
Choose 1-2 per day
Say them out loud, write them once, or repeat during transitions
Self-Trust & Consistency
I keep promises to myself.
Small actions done consistently matter.
I can adapt without quitting.
Midlife Identity
In this season of life, my body and mind deserves my attention.
My habits support the life I want to live.
I am building strength - inside and out.
Coach Joan’s Tip:
If an affirmation feels awkward at first, that’s normal. Repetition builds familiarity, and familiarity builds belief.
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Journaling Prompts
Morning
How can I support myself today?
What does “enough” look like today?
Evening
What went well today?
What am I proud of?
Identity-Based
The woman I am becoming prioritizes ______.
When I stay consistent, I notice ______.
Coach Joan’s Tip:
Short answers count. Bullet points count. This is about getting thoughts out of your head, not writing something worth rereading.
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Reading & Listening Resources
Podcasts
The Midlife Glow Up Podcast
Fitness, nutrition, habits, and mindset for women 40+.On Purpose with Jay Shetty
Perspective, purpose, and emotional well-being.The Mel Robbins Podcast
Confidence, boundaries, and self-trust tools.Peter Attia The Drive
Longevity, healthspan, and evidence-based health insights.
Books (5–10 pages)
The Gap and the Gain
Shifts focus from what’s missing to progress made.The 5 Second Rule
Encourages action over overthinking.Atomic Habits
Builds habits through identity and small, repeatable actions
Coach Joan’s Tip:
Think input, not homework. A few intentional minutes of the right message can shift your entire day, and over time it can shift your entire mindset.
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