In this episode, Katie shares how journaling and mindfulness work together to bring clarity and deepen self-understanding. She discusses the importance of noticing both our external and internal worlds, tracking patterns over time, and using journaling as a tool for self-trust and resilience.
She also opens up about her personal journaling practice, from creative sketching to seasonal reflections, and how she incorporates mindfulness into her daily writing.
Listen in for inspiration, practical techniques, and a simple journaling challenge to help you cultivate more presence in your daily life.
In this episode
Introduction (00:00 – 02:00)
- Welcome and guest introduction.
- Overview of Katie’s work as a mindfulness teacher and coach.
Journaling as a Tool for Reconnection (02:00 – 06:00)
- Katie describes her work as helping people “come home to themselves.”
- How journaling offers a space to pause, reflect, and reconnect with values.
What is Mindfulness? (06:00 – 09:00)
- Katie’s definition of mindfulness: “The art of paying attention to the present moment with curiosity, non-judgment, and kindness.”
- The challenge of staying present—study shows our minds wander 49% of the time.
The Overlap of Mindfulness and Journaling (09:00 – 13:00)
- Journaling as a non-judgmental space for exploration.
- Bringing mindfulness attitudes—curiosity, kindness, gratitude—into journaling.
Bridging External Observation and Internal Reflection (13:00 – 18:00)
- Kristen shares how she journals about nature and external surroundings.
- Katie explains how “internal weather” and “external weather” influence each other.
Katie’s Personal Journaling Practice (18:00 – 27:00)
- How she transitioned from childhood diary attempts to a structured daily practice.
- Her journey with bullet journaling, sketchbook journaling, and Julia Cameron’s The Artist’s Way.
- How her practice has evolved over six years.
Themes in Journaling: Noticing Patterns Over Time (27:00 – 32:00)
- Common themes in Katie’s journal: food, nature, family, and the changing seasons.
- How journaling helped her recognize emotional patterns linked to the moon cycle.
- The power of tracking emotions and discovering unexpected patterns.
Building a Journaling Routine (32:00 – 39:00)
- Katie’s structured journaling system with daily, weekly, monthly, and seasonal reflections.
- Using journaling to check in with emotions and set intentions.
- Journaling with the moon phases, solstices, and nature’s rhythms.
Self-Discovery Through Journaling (39:00 – 44:00)
- Katie’s biggest lesson: “We all have the answers within us.”
- Journaling as a way to strengthen intuition and self-trust.
- How reviewing past entries provides reassurance and resilience.
Overcoming the Fear of Journaling (44:00 – 49:00)
- Journaling as a relationship with oneself—starting gently rather than diving into deep emotions.
- Advice for beginners: start with small, simple prompts and build from there.
- The importance of consistency over intensity.
The Power of Revisiting Past Entries (49:00 – 53:00)
- Katie explains why re-reading old journal entries is essential to her practice.
- The difference between memory and journaling—how journals tell a more balanced, gratitude-filled story.
- Why the brain naturally focuses on negativity and how journaling counteracts this bias.
Exploring Difficult Emotions Through Journaling (53:00 – 58:00)
- Journaling as a tool for facing difficult emotions with mindfulness.
- The difference between pain and suffering—how resistance amplifies suffering.
- Approaching challenging topics in journaling with self-compassion.
Katie’s Experience with Day One Printed Books (58:00 – 1:02:00)
- How printing her digital journal into a book transformed how she reflects on her entries.
- The joy of having a tangible record of memories, including photos and reflections.
Podcast Prompts Game (1:02:00 – 1:10:00)
- Katie answers journaling-related questions:
- Do you go back and read old entries?
- Have you ever found inspiration for other aspects of your life through journaling?
- What’s a memory you’re grateful to have captured in your journal?
- In what ways has journaling helped you grow or change over time?
Closing Thoughts & Where to Find Katie (1:10:00 – 1:13:00)
- Where to connect with Katie: Simply Present, Instagram (@SimplyPresentKatie), and LinkedIn.
- Free journaling workbook and meditation resources on her website.
Journaling Challenge: Bringing Mindfulness to the Present Moment (1:13:00 – End)
- Challenge: Try this prompt: “What is happening in this moment?”
- Description: Pause, take a breath, and describe what you notice—both around you and within you. No analysis, no pressure—just observation with curiosity and kindness.
- Reflection: See how this practice shifts your awareness throughout the week.
About Katie Seaman
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