WRITE YOUR WAY TO A BETTER YOU
journaling tools and exercises
How to start a journal…
Journaling/writing is so good for you — physically, mentally, and emotionally. But many of us don’t take the time to check-in with ourselves, there’s that new Netflix show or maybe we’re just too exhausted from work…
It could also be that you don’t know how to start? Or maybe you think you’re too old for a “Dear Diary” type of journal? The great thing about journaling is that it doesn’t have to be shared with the world, so you’re free to do what feels good to you.
There is always some good…
If you do like the blank page format, my only advice would be to keep it positive. We tend to magnify the bad stuff and it steals our focus. But there is always some good in a day, even if you have to try hard to come up with something. I tried to keep a positive journal once, everyday I wrote about all the good things that happened. Some days however all I could write was “There’s a new day tomorrow, good night”.
Have you tried writing to your inner child? If you’re feeling particularly upset or angry about something (but you know you should “be an adult”) try addressing this by writing to your inner child and ask him/her why they’re upset and just let it all out on the pages.
Hmm, what to write?
Don’t like staring at a blank page? You can try books like “The 5 Minute Journal“ or Ban.Do’s “Wellness Workbook“. I’m a big fan of both these books. I find it very helpful that the questions are already there, all I got to do is answer them.
If you’d like to invite your subconscious into journaling I can recommend the Mental Bank Ledger. I learned about it in hypnotherapy and I had a lot of fun with it. I still use it from time to time.
Don’t like any of these ideas, try to check out Pintrest, it’s a great place to find new inspiration and journal prompts, like the ones I found below.
Get it all out now…
I have found that writing my thoughts down helps me respond better in person. Say I’m feeling frustrated, confused or having an argument with someone, writing the experience down helps. Just letting it all out regardless of how stupid it sounds. Usually after reading the note, I just throw it in the trash or put it in my purse to reflect on later that night…
I came across this one the other day when I was cleaning out a folder. Reading the note now I don’t even recall what it was about but it seems like I came to a good conclusion – whatever it was, it doesn’t matter!
Most of the time we make a way too big a deal about the things we experience (and perhaps feel). We ruminate over things that are out of our control or things we only have limited information about. So we just make stuff up to go along with the story we’re telling ourselves in our mind.
Writing these things down can help us move forward and let things go more easily.
Powerful Coaching Questions
There is great power in having honest conversations with coach! But if that’s not an option for you right now, try to answer these powerful questions and journal about them, that might also help you move forward.
- What am I not saying that needs to be said?
- What am I saying that’s not being heard?
- What is being said that I’m not hearing?
- How have I been complicit in creating the conditions I say I don’t want?
Journal Exercises You Can Do
30 journal prompts for self discovery so you can get to know yourself in your quest to become a better you. Be open to wonder and exploration inside your mind. You don’t have to answer all the questions at once, try 3 every morning for instance.
Hi – Bye Letter
Getting closure & moving forward
If you find yourself in a relationships where the other person is not available (physically or emotionally) to talk to you, try to write them a hi-bye letter (you do not mail it!) but it might create a feeling of closure. You can use this exercise in other situations as well not just romantic relationships/break-ups.
Know Thyself
Thought-provoking questions to become more self-aware
I came across this exercise on Pinterest a few years ago via www.followyourownrhythm.com, please check out her site. This a great and powerful exercise!
QUALITY QUESTIONS
Ask better questions
“Quality questions create a quality life. Successful people ask better questions, and as a result, they get better answers.” – Tony Robbins. Try this exercise if you’re feeling lost or stuck in life.
12 Different Types of Journals
There is no right or wrong approach. It’s all up to you and what makes you feel good. The simple act of taking the time to get in touch with your mind, body, and spirit is what’s truly important, that is self care.
1. Thoughts journal: Write down your thoughts as they happen. If you have a conflict at work, step outside for a few minutes and write down your frustrations and possible solutions. The words and thoughts don’t need to make sense, you’re simply capturing your thoughts in action, letting them out of your head.
2. Ask for journal: Before going to bed, ask your subconscious/your dreams a big lofty question or something else you want the answer to. For example: How do I make an impact on the world? Or what do I need to express next. Try to ask these questions with as much emotion as possible and then go to sleep and see what comes up…
3. Dream journal: Take notes of your dreams as the first thing when you wake up. The dreams don’t have to make sense just write down what you remember. Try to keep your eyes closed for the first 5 minutes to remember the dreams more easily.
4. Focus journal: Make a note of what you eat and drink every day and subsequently how you feel. This will offer insight into certain foods and/or drinks you consume that are making you feel bad and habits you might want to change.
5. Fitness journal: Keep track of your workouts so you can stay committed to an active lifestyle. The best part of keeping this type of journal is seeing the progress you made over time and how your mood changes.
6. My favorite 30-day journal: This can be done in a notebook or a big poster you can hang on the wall. Every day ask yourself a question (my favorite color, my favorite song etc.).
7. Gratitude journal: Every morning write down 3 things you’re grateful for in your life and 3 things you would like to happen that day.
8. Ideas journal: Keep a small pocketbook on you or a note in your phone to write down your great ideas as they pop up or use it to brainstorm to lure out great ideas.
9. Positive journal: Every night before you go to bed, write down what was good about that day. Try to always find at least 2 things that were good. If you think of negative things, that’s okay just don’t write them down here.
10. Sketch journal: Express your feelings, thoughts, and ideas through illustrations, doodles, or sketches.
11. Day’s events journal: Keep track of your experiences throughout the day. Things that made you laugh, smile or feel happy. Also note down things that made you pissed off, upset or sad. You don’t have to analyze them, just notice how you felt.
12. Inner child journal: Write to your inner child, ask them what their favorite toy is, what they like to play with. Get to know your inner child a bit better.
Try Thirty Days of ….
