Find a Balance for 2020

Happy New Year! This quiet time of year, plus a fresh start calls us to think about what we want to make of the next 365 opportunities ahead. It’s a great time to take a snapshot of the different elements of your life, assess where you are, where you want to be, and action steps to tune up the areas that need attention, or tame the areas that feel overloaded.

Personally, I like a two-step process. But try just one or the other if that suits you better.

Coming out of the ‘busy-ness’ of Christmas I like to start with a doodle step, so my creative brain has some space to pause and stretch and think. I like the Balance Wheel diagram from the Chopra Center – it’s simple and useful.

BalWheelsq

My own balance wheel was delightfully messy with spontaneous doodles. One gap area really surprised me. Acknowledging it inspires me for the year ahead.

Just grab a dull colored pencil and a bolder pencil. Then go around the wheel, starting with the dull color to represent where you feel you are on that life element at this moment. Connect all the individual lines to get a background shape. The irregularity is a picture of where you are overall — some areas with a lot of attention, others with less. Now grab the brighter color to indicate where you wish to spend your energy in 2020. I like to make these lines smaller and color them in, so the overall picture is more like a star coming out of the background shape. Don’t worry about the math and science of your diagram. It’s more about areas that surprise you — such as an area that feels much lower than where you want to be. Capture in words any takeaways from the picture — celebrate the balanced areas, be curious about the unbalanced areas, notice which areas call for your focus in the coming year. Then look at the diagrams again, read your recap and write a reflection. This might be in the form of more curiosities you have about a certain area, some ideas on daily habits for the coming year or other ways to explore taking the story of your diagram into action for 2020. 

 

Now you can go a bit deeper on 2-4 life areas from the wheel. These might just jump out at you. Or you might want to mix one area with a large gap between current and desired, one that you want to celebrate and one that you want to work on. Whatever your mix, explore these areas more in your journal. Give yourself five minutes to explore each selected area. Then use the same three questions to write about each one:

Where am I now?

Where do I want to be?

What will it take to get from ‘here’ to ‘there’ – or to maintain levels current satisfaction?

When you’ve finished the questions for your selected life areas, reread them all and write one last reflection. Now take a moment to celebrate your work. You’ve set yourself up to work on the things in 2020 that really matter to you! Wishing you the best for this New Year and beyond!

 

 

 

 

 

 

 

 

 

 

 

 

 

Let Go of 2019

Whether 2019 was amazing, or you want to forget it, it’s time to let it go. There are lessons in letting go – what hurts, what’s easy, things to repeat, things to never try again. The process of mentally letting go is a great activity for your journal.

List of 100 from Journal to the Self is a great technique for this. (You can read more about this clever and trusty tool in a previous post.) Write the inspiration for your list at the top — try:

100 ways to let go of 2019

Remember the tips: Write very quickly. Number as you go. Repeat, repeat, repeat is ok! If you get stuck, just write ‘stuck’ until the next thing comes.

Once you have a list of 100, reread it all — look for categories, patterns, themes and insights. Later in the list you will probably see an overall gift of wise ideas, look beyond the actual ink on the page for the insightful meaning and lessons. Synthesize this wisdom in a brief write to capture the ideas from the list.

Now write a reflection. What are your takeaways and next steps?

List of 100 is just one of 18 amazing techniques I teach during Journal to the Self workshops. Learn more on the Workshops page (online and in-person session). Or, if you prefer to sample first, try a free technique, or let’s schedule a no obligation phone call to chat about how I can support your own change journey.

 

Photo by Erda Estremera on Unsplash.

Unsent Letter: The Airing of Grievances!

Whether you’re a Seinfeld fan or not, today is a big day – Festivus! To celebrate, all you need is an aluminum pole, feats of strength, and, the airing of grievances.

I find the episode so funny. But humor aside, the airing of grievances is an effective journaling exercise, the Unsent Letter. It feels so good to let it all out. You have your say, and it’s all one way – the floor is fully your own. When you feel like you’re going to explode, just let it all out. What makes this writing unique is that you NEVER save it. Be sure to include the process for destroying your Unsent Letter once you are done. It’s part of the release process.

If you need a prompt, here’s an option:

I’ve been meaning to tell you…

Once you’ve written your Unsent Letter, re-read it. I like to do a reflection separate from the letter. Often, this becomes the source of a letter or conversation I can have that’s more productive and two-way, or it’s an insight about what’s going on in a relationship or some sort of step I can take. Then, enjoy that process of destroying the original letter.

Release. Feels better!

Unsent Letter is just one of 18 amazing techniques I teach during Journal to the Self workshops. Learn more on the Workshops page (online and in-person session). Or, if you prefer to sample first, try a free technique, or let’s schedule a no obligation phone call to chat about how I can support your own change journey.

 

Seinfeld aired on NBC. Image from festivusweb.com

Lessons from Stillness

The longest day of the year is here. Today is a reminder of the power of the stillness. The quiet of the winter manifests as an eruption of spring. One is not possible without the other.

What can you learn from the stillness?

This is a great Springboard for your journal. Just write the prompt and follow your pen. Don’t forget to finish by re-reading and jotting down a reflection.

Springboard is just one of 18 amazing techniques I teach during Journal to the Self workshops. Learn more on the Workshops page (online and in-person session). Or, same page has info if you prefer to sample first, try a free technique, or let’s schedule a no obligation phone call to chat about how I can support your own change journey.

 

 

Photo by Pixabay from Pexels.

Capture Time Past…to Jump Forward

Capricorn season is upon us – the sign of discipline, resourcefulness, and practical ambition. Time to get things done! Horoscopes may be unscientific, but I always seem to get just the inspiration I need. The traits of Capricorn set us up for the can-do spirit of a New Year. And what a fantastic time to move forward, based on what’s happened in the year just wrapping up.

What a great prompt for your journal — a Time Capsule of the year just past. Get cozy and recall the highlights, as well as the lessons learned in the year just past. Scan photos, emails, calendar notes, whatever prompts your memories. Once you have a recap, write a reflection.

An outstanding launching point into setting priorities and defining goals that really matter to you in 2020. Time Capsule is just one of 18 amazing techniques I teach during Journal to the Self workshops. Learn more on the Workshops page (online and in-person session). Or, if you prefer to sample first, try a free technique, or let’s schedule a no obligation phone call to chat about how I can support your own change journey.

Defeat Nagging Thoughts

Happens to all of us. Nagging thoughts that just won’t go away. The ones that wake us up. Or pop in at the stop light. Betcha didn’t know there was a term for this — it’s known as the Zeigarnik Effect. Basically, researchers have found that if you tell someone not to focus on a white bear, they end up focusing on white bears!

Journal-writing can be a powerful tool for working with these inevitable nagging thoughts, so they can become constructive instead of distracting. A bullet journal works great for managing, prioritizing and completing nagging to do’s.

But what about the nagging thoughts of tough conversations, unexpected goodbyes, creative sparks, or those vague ‘tip of my tongue’ instincts? Experience shows that reflective journal writing is a great way to define, explore, process these kinds of nagging thoughts. Telling yourself the truth about what’s nagging, to yourself first is a great way to understand, experiment, preview possible next steps.

Ready to be proactive next time nagging thoughts take over your brain? Try a free sample of my Head/Heart/Gut journal prompt.

And if you want to be proactive about how you shape the New Year for yourself, visit my Envision 2020 page for information on workshops and other resources. It’s your year to shine. And if you’re proactive about what the voice inside is saying you will make it a year of constructive thoughts!

 

Image by Free-Photos from Pixabay

Envision 2020: The honesty of your own voice

How do you create a mindset for a New Year, and build simple practices? It starts by giving a regular voice to your very own truth. And there’s no better place to do this than in a journal.

Have you made New Year’s resolutions before, but not followed through? Or does setting goals take you to a place of frustration and distraction? It’s possible that you’ve been focused on a concept of your dreams, but not your own truth.

Goals that come from someone else’s voice (especially our own ‘Inner Critic’) are counter-productive. Goals that come from a place of ‘should’ instead of ‘will’ don’t move very far. Goals that sound good only on the outside don’t have traction.

It’s hard to sit down with the blank calendar ahead and prioritize what you want the next 365 days to look like.

Your Personal Call to Action: Empower Your Own Truth

  • Do what you need to and protect the privacy of your journal. Add a ‘do not enter’ sticker in the front. Put a password on online work.
  • When you get started writing, remind yourself — the only audience is you. Come as you are, write as you are, reread as you are.

Remember it’s your voice — your own truth:

  • To define
  • To celebrate
  • To love

Want to start sampling how you can work in your journal to Envision 2020? Check out my special page dedicated to just this topic!

Envision 2020 – What’s within for you?

Let’s face it. Anyone can set a resolution for the New Year. But what’s the difference among those that bring that January vision to life during the next 365 days?

The key is voice, poise and growth. Together you can create a new mindset, and simple practices that equip you to do the things that really set your heart on fire! And it can all be designed, refined, celebrated and boosted through your journal.

Watch my blog leading up to New Year’s Day for resources, inspiration and ideas on how you can Envision 2020 for yourself! Or take a peek on your favorite social media channel.

To start, let’s look at the core concepts:

Voice: your own truth

  • To define
  • To celebrate
  • To love

Poise: resiliency in each step

  • Turtle, then hare
  • Start slow, go big
  • Mindful, confident, patient

Growth: the start, the goal and the journey

  • Create a journal practice
  • Create the map
  • Embrace the path

It’s time for your own personal call to action: tell yourself the whole truth, faster; then go after it slowly, savoring each step,

Want to start sampling how you can work in your journal to Envision 2020? Check out my special page dedicated to just this topic!

Background image by Tim Mossholder on Unsplash.

Trust your intuition: What are your rights?

The Bill of Rights was finalized 228 years ago today. At a personal level, what are your rights — how do they impact your hopes, visions and dreams? If you listen to your intuition you may realize it has a lot to say.

Here’s a way to listen with one of my favorite Journal to the Self techniques, List of 100. (You can read more about this clever and trusty tool in a previous post.) Write the inspiration for your list at the top — try:

I have the right to…

Then use all the pointers: Write very quickly. Number as you go. Repeat, repeat, repeat is ok! If you get stuck, just write ‘stuck’ until the next thing comes.

Once you have a list of 100, reread it all — look for categories, patterns, themes and insights. If you are like, me your thinking brain will tire out somewhere around item 50. You might have a few humorous items thrown in around then too (our intuition is clever that way).  Later in the list you will probably see an overall gift of wise ideas, look beyond the actual ink on the page for the insightful meaning and lessons. Synthesize this wisdom in a brief write.

Now write a reflection. What are the overall lessons, messages, themes you observe? What are your takeaways and next steps?

List of 100 is just one of 18 amazing techniques I teach during Journal to the Self workshops. Learn more on the Workshops page (online and in-person session). Or, if you prefer to sample first, try a free technique, or let’s schedule a no obligation phone call to chat about how I can support your own change journey.

 

Image by skeeze from Pixabay.

Celebrating special people thru a Character Sketch

Most often, a journal write is private, just for your own use. But some journal writes can be a gift to others — like the Character Sketch. Today is ‘Christmas Card Day’ in honor of the first card being created in England back in 1843. It’s a great prompt to try a new journal writing technique.

The essence of a Character Sketch is pretty simple. Just call to mind someone special.

Use someone on your greeting card list as inspiration!

Take a moment to envision this person — with all of your senses, emotion and imagination. Then write. When you are done, complete with a short reflection.

This is a great tool when you want to understand someone a litle better — and often the takeaway of who they really are to you, and what the relationship means to you are words that are beautiful to share.

Character Sketch is just one of 18 amazing techniques I teach during Journal to the Self workshops. Learn more on the Workshops page (online and in-person session). Or, if you prefer to sample first, try a free technique, or let’s schedule a no obligation phone call to chat about how I can support your own change journey.

 

 

Photo by Annie Spratt on Unsplash.