Your week leaves marks, even when you pretend it didn’t. I’m Coach Sam, and I’m sharing a simple weekly journaling practice I call “Highlights and Heartbreaks” to help you get emotionally honest, feel less numb, and stop letting life blur by on autopilot.

We start with one blank, double-sided sheet of paper. On one side, you list heartbreaks from the last seven days without overthinking or overexplaining. On the other, you list highlights, even if they feel small. That two-list “weekly inventory” builds self-awareness and mindfulness fast because it shows you the full picture, not just the hard parts or the highlight reel.

Then we go deeper where it matters: you circle any heartbreak that still stings. Those “stingers” are the moments that keep looping in your body and mind, draining your energy and raising your stress. I walk you through breathing, letting the emotion move, and writing yourself a short love note that validates what happened and offers you a path forward, whether that’s a boundary, a hard conversation, or a clean release. Finally, you expand on one to three highlights with gratitude and self-recognition, so your brain learns to notice what’s working and co-create more of it.

If you want a practical mental health tool that takes about 15 minutes a week and strengthens resilience, self-compassion, and emotional regulation, press play. Subscribe, share this with a friend who’s been carrying too much, and leave a review so more people can find the practice.

Follow Coach Polly @getbusythriving and Coach Sam @thesamanthapruitt

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