Head Heart Gut Instinct

Inspired by February: Head, Heart, Gut Instinct

February is the shortest month, but packed with inspiration. I think of it as Head (Abraham Lincoln’s birthday), Heart (Valentine’s Day, of course) and Gut Instinct (taking a leap into Spring). My posts this month have reflected ways to use this inspiration in your journal.

As we enjoy today, the gift of one extra day, I’ll share some tools to tap the Head, Heart and Gut.

Tools for Head, Heart, Gut Instinct

Be sure to download my free Head, Heart, Gut worksheet. It’s the perfect prompt for the ‘Five Minute Sprint’ Journal technique. Great if you just have a few moments for your journal. And, it works great if you are feeling fuzzy or overwhelmed and wish to better understand what’s going on for you.

If you have more time, or wish to take your writing deeper you can listen to the Head, Heart, Gut audio meditation first on Insight Timer. The guided meditation will help you relax and focus with a short body scan and some relaxation breathing. (File should be live on my Insight Timer library this weekend.)

Enjoy this bonus day that calls us to trust our instincts and take a Leap!

All these journal techniques are designed to help you be your own personal growth coach and guide towards your own vision. Try these free tools and then let’s schedule a no obligation phone call to chat about how I can support your own change journey. Mark your calendar and plan to join me for my next online Journal to the Self® workshop which begins March 12. 

LOL in Your Journal

Reflective Journal writing is so simple to do — and brings amazing insights. I also love those times when my journal absolutely makes me laugh out loud. It’s often when I need a humor break the most, or as I’m making some sort of delightfully profound connection — blowing away an obstacle that had been weighing me down.

It’s really fun for me to share a recent humor example that I think will stay with me forever. I’m reading Writing the Natural Way by Gabriele Rico. One of the activities is to use the Clustering technique as in Journal to the Self®with the prompt word


I have to admit I wasn’t overwhelmed with the exercise. But I sat down and began by adding words about the big, bad, scary things related to being afraid. And then I added a protective lower ring I called the ‘safe zone’. And I finished with a core that wrapped around and highlighted the powerful parts of being afraid (like learning and experimenting). I felt done with words and sketched a few lines to contain and highlight the groupings.

I put my pen down, again feeling underwhelmed. But then I shifted the page just a touch to review my Cluster.

And I laughed out loud.

Journal to the Self Online


Spontaneous ‘Afraid’ sketch above. Brain diagram summarizes my recent reading. Notice how thinking, emotional and safety/instinct words line up. Even a stem! (Albeit wrong anatomically).

Here’s the sketch that emerged from my Cluster, as well as an image that represents the brain reading I’ve been doing lately about our reptile brain, why it’s programmed to think negatively (to protect us) and how people can use journal writing as a work around.

Darn it if I hadn’t just sketched a whole brain! When I finished laughing I did the next writing step, to describe what happened in the Cluster. In just mere moments I combined items related to my personal goals and business vision, readings and research I’ve been doing lately, and topics I’ve been discussing with a friend. Talk about the time savings, good laugh and next steps all packed into one journal write.

Journal to the Self Online

Hope you have fun watching for the humor in your own journal! Whether you make yourself laugh, or inspire yourself with how super-smart you can be, I hope you can join me soon for a Journal to the Self workshop. It’s a fun and amazing experience of personal discovery. My next online class begins March 12. Apply coupon code ‘Envision2020’ for a discount.

Brain image source: World of Lucid Dreaming

The Season to Dream!

Pisces Season is upon us. A call to listen to our inner wisdom, intuition — and dreams!

Ever wake up with a dream and wonder what it means? Writing about it in your journal can help you sort out these messages and insights from your subconscious. See previous blog posts on Character Sketch, Unsent Letters, Artmaking, Springboards and other techniques you can use to explore the meanings of your dreams.

Want to inspire more dreaming and dream recall? Some tips: keep a notepad by your bed, remind yourself before you fall asleep that you’d like to remember your dreams when you wake up, jot just a few notes and/or a title in the middle of the night then fill in whatever else you remember in the morning. Last tip – the more you try to recall dreams, the more you will recall! Try it out for yourself.

Working with dreams in your journal is just one of 18 amazing techniques I teach during Journal to the Self Workshops (online and in-person session). Plus, all my students receive a cool pen with a mini flashlight to capture dream notes without disturbing your sleep. Join me and learn the insights your dreams hold for you.

Love for Yourself in Your Journal

Valentine’s Day is an important day to make time for loving yourself too! All journal writing is a form of self-care, but one method especially stands out. It also draws out your own inner wisdom in a delightfully surprising way: the AlphaPoem.

The technique is simple, just write an inspirational word or phrase down the side of your journal. Try a word or phrase of about 10-15 letters for the best results. Reflect on the word for a few moments, then write quickly. Just follow your pen, as a rhythmic paragraph unfolds. Perhaps each line starts a new phrase or sentence, maybe not.

You can close your eyes to see what stands out, or try a current theme like:














AlphaPoem can be especially insightful if you use it to wrap up a series of journal writes on a related topic. Use the word or phrase that captures the theme of what you are exploring or where you are moving.

The practice is a bit trickier. A few tips – be sure to write VERY fast and be VERY imperfect. Set a timer for 5 minutes, take a few deep breaths and then just follow the pen.

AlphaPoem is my favorite way to close my Journal to the Self workshops. My next online class starts March 4th. Join me! Learn more on the Workshops page, download a free sample first, or schedule a no obligation phone call to chat about how I can support your own change journey.

Photo credit to photographer. 

Lincoln Inspiration

Since I studied the Ira Progoff journal method in my twenties, Abraham Lincoln has been my most consistent source of journal inspiration. From his quotes as a Springboard, to his wisdom in Dialogues, and his leadership through Character Sketches I continue to be influenced by his amazing poise, grace and insights.

Here’s a favorite Lincoln quote as a Springboard for your journal, in honor of his birthday today:

Character is like a tree; reputation its shadow. The shadow is what we think it is and the tree is the real thing.

Or try:

What is the real thing? …

Springboards, Dialogue and Character Sketches are just a few of the 18 amazing techniques I teach during Journal to the Self workshops. My next online course begins on March 4th. Join me! Learn more on the Workshops page (online and in-person session). If you’d like, download the free sample there first, or let’s schedule a no obligation phone call to chat about how I can support your own change journey.


Photo by Caleb Fisher on Unsplash.

The most personal is the most creative …

Parasite was the big delightful surprise out of the Oscars last night — the first time a foreign language film has taken home the top prize. This was one of many awards the film took home, including Best Director for Bong Joon-Ho.

In his acceptance speech, Joon-Ho shared a quote that he explained in English was “carved deep into my heart” and he acknowledged Martin Scorsese in the audience as the source.

From Joon-Ho via Scorses, it makes for a brilliant Springboard for your journal:

The most personal is the most creative.

Or try:

Carved deep into my heart…

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, 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.


New York Times photo.

Repeating: Deeper Insights from Your Journal

Wintertime really calls me to slooow down. I’d hibernate if I could! So I always feel for the poor celebrity groundhogs who get dragged out of their cozy dens early each February 2nd to help us ‘forecast’ when spring will arrive. But the movie ‘Groundhog Day’ is one of my favorites. The message of embracing the ability to repeat, tweak, repeat, tweak again, and grow stays with me. 

So here’s some inspiration for your journal, using the power of repetition to tap insights. 

Just pick a prompt that stands out to you — a word, a question, the lyrics from a song. Set your timer for five minutes and write. Then repeat so you write five times with the same prompt. Be sure to do a reflection after each one, and then a sixth reflection after your read all five at once. 

You may choose to write for five days, spread it over a week, or do all the writes in one day. Whatever works for you! 

Visit the Workshops page to learn about more ways to tap insights with your journal, or test it out with a free sample!


Image by Dana_David from Pixabay.