Transitions are Trying — 5 Tips for Letting Go

If there’s one theme that’s followed all of my professional career, it’s this — transitions are trying.

Why Transitions are Trying

In reality, the best use of change management skills were surprisingly — or not so surprisingly — during the 15 years I worked as a real estate agent. Change stinks!

What I witnessed first-hand while working with hundreds of families is what William Bridges mapped out in his famous model that describes why transitions are so hard. A huge stressor in life is when you sit between two places — the way it was, and the way it will be.

The shift between the past and the future is a slow, shifty, unsettled place Bridges calls the ‘Neutral Zone’. Transition happens as Bridges describes it, in the process of letting go during your time in the Neutral Zone.

Tricky Transitions in the Time of Pandemic

In December I wrote for the Insight Timer blog about how the year 2020 engulfed us, without a moment to transition, and why that leaves an emotional challenge.

Now as spring begins, the days are getting longer, the daffodils are starting to grow, the vaccines have arrived. Hope is on the horizon again! But even a New Beginning full of positive things can be a challenging transition. Think about the bittersweet moments that come with huge milestones like becoming a parent or getting married or retiring. Benefits and excitement, absolutely. But also a lot of adjustments, and apprehension and the insecurity that comes with trying new things.

How To Ease Into Transition

In my 20s I lived in Chicago and played in a group tennis league with a great group of friends. The first season started in March, but I didn’t show up until May. Chicago is famous for its ‘cooler by the lake’ weather patterns which creates natural air conditioning in August, but makes for miserable spring tennis! The next season I showed up in March. I let go of my expectations of when summer starts. And to this day I still remind myself, ‘If you wait for the weather to show up in order to enjoy summer, you’ll miss the whole season!”

The incredibly taxing social, health, wellness, political and medical phenomena of the COVID-19 pandemic will take years for us to fully put it behind. But here are some ideas to help you start seeing what’s Ending, as we all begin to live in the New Beginning. These are ideas as we live right now in the Neutral Zone:

  • The obvious first — write in your journal. Keep the prompts simple, like:

What’s going on?

 

Or my internal weather report right now is…

 

  • Always end in reflection. Remember, transitions are not easy. Reflection Writing is a really simple way for self-care, self-soothing and self-growth in whatever combo you need those!
  • Watch for patterns. You don’t want to wait for the warm, perfect weather of summer before you start enjoying the summer! After a while, using simple prompts like the ones above on a regular basis will help you see the movement happening in your world. Like a daffodil sprouting you’ll witness and learn from your own transition as it unfolds.
  • Be patient. Transitions do not move in a logical line. As we shift into a post-pandemic world, some days will be full of hope and excitement, others will be stressful or discouraging. Be present to whatever is happening, remind yourself that the Neutral Zone is constantly shifting and keep a focus on what you are learning about yourself and your own resiliency.
  • Try. We’re all waiting for the all-clear from the CDC and other health experts that the time for safety measures is complete. We’re getting closer, but not there yet. In the meantime, it’s OK to start thinking about a wishlist for ‘normal’ experiences, or to start figuring out how to get back to some old activities again that work most easily within the safety protocols.

Assessing Where You Are

As you think about the Neutral Zone, here’s a way to consider where you are at right now.

Picture your favorite pair of ‘evening out’ jeans. Where are they right now? How weird would it feel to pull them out again? To try them on? To wear them out in public?

Isn’t that crazy how a simple pair of jeans can carry so much baggage right now?

Sorting through that sort of experience is what the Neutral Zone is all about.

The Cool Thing about Letting Go

friends focus futureWhat I remember most from my days selling real estate is that moment when I saw a client finally let go. Happens in a split-second. But then there is JOY!

The process was always something along the lines of starting with apprehension about finding a place that was ‘just right’. And then apprehension about packing, finding a new grocery store, meeting the neighbors, saying goodbye to cherished memories. And finally whether it was before a contract was even signed, or after settling in for a while, that moment of Letting Go, of taking more steps in the world of the New Beginning than in the Ending. And from that point, more and more steps into the New Beginning each time.

It won’t be easy, but the New Beginning is starting. The last year has aged us, but we’ve learned so much about being resilient. Be patient in the Neutral Zone. Use it for the springboard that it is. See you in the New Beginning, let’s shoot for sooner rather than later!

More Tools for Transition

I teach Insight Writing as a method for journaling that is inspired, efficient and insightful. Whether for general self-care or in a time of transition, Insight Writing is an amazing way to tap the wisdom within you. For more information, find free samples, free mini-podcasts or a list of available workshops on my website. Or find me on Dabble where you can sign up for mini-workshops or drop-in for a free class! My featured class on Dabble is called, “Transition Time | Leaving 2020 in the Rearview Mirror!”

1 Simple Journal Writing Secret: Change Your Writing Forever!

What if I told you there is ONE very simple journal writing secret that can change your writing — and your life — in just two minutes.

I’ve been a journal writer my whole life. I even learned the Intensive Journal Method in my twenties and have been using it ever since. But about three years ago I learned the most amazing journal writing secret. And now it’s the basis for my own personal growth, and everything I teach about journal writing.

The Secret Tip for Journal Writing: Reflection Writing

Reflection Writing is the simple act of ending your journal write with mindfulness. It is as incredibly simple as it is powerful. The practice just takes two minutes, and combines the mindfulness benefits of meditating with the insight and personal growth benefits of journaling. The act of reflecting on your writing is an essential part of the journal writing process if you want to encourage your own growth and tap your own wisdom within.

Journal writing itself is useful for processing thoughts, reducing stress, making connections and more. But a reflection write takes your intuition and insights to a deeper level. A reflection write sets you up with momentum – the writing tells you what is going on. The reflection tells you what you want to do about it.

What is Reflection Writing?

The reflection write is the practice of ending your journal writing session. It is a moment to be present to what you have written, how the ritual of writing was for you, and what you learned about yourself, others, or your world.

To do a reflection write, simply:

  • reread whatever you have written,
  • take a deep breath,
  • then take a moment to observe the writing process, think about any surprises, themes or bigger messages, notice any feelings that come up, physical reactions.

For example, maybe the content of what you wrote was sad, but your handwriting indicates energy and happiness. Perhaps it shows the moment when you let go of something difficult and took that very first step into a new chapter for yourself. Or maybe you feel butterflies as you reread the entry — a signal from your ‘inner cheerleader’ that you are right where you need to be.

Reread your journal write almost as a detached and curious third-party. Are there ah has or themes or key words jumping out? Are you sensing a reaction somewhere physically in the body, or maybe a strong emotional tug? Sometimes in the reflection you might jot down a creative idea that came to you, a follow up writing idea, or any other action or follow up.

It’s best to set a timer for two minutes — this is plenty of time to take a deep breath, skim what you have written, take another deep breath and then with curiosity, write a reflection about whatever is standing out to you. Give yourself more time and you’ll end up trying so hard to search for big meaning, you’ll miss the little gems that are right in front of you!

Prompts for Reflection Writing

Any one of the following suggestions makes a great prompt for a journal reflection write. Ponder one for just a moment and then begin writing your reflection about your journal entry.

As I read this…

          I notice…

          I’m aware of…

          I’m surprised by…

          I’m curious about… 

          My follow up is…

Or anything similar.

 

Simple Journal Writing Secret Helps You Become Your Own Best Coach!

The best part of a reflection write is that it’s so quick and simple. you’ve just put the raw material in your journal, and with a quick skim you can see the imprint of those words in a bigger way wherever they land in your heart or your intuition, linked to your personal vision, or providing yourself a gentle hug if you need it, or enlightening a brand new path around an obstacle.

 

For more insight on Reflection Writing in your journal, listen to my free mini-podcast on Insight Timer.

Want to explore further? Check out the tips and resources on my Workshops & Tools page. All of my class activities give you a chance to explore reflection writing for yourself. Or download free journal prompt worksheets, schedule a free, personalized one-to-one trial session, or join a free mini-session on Wellness Writing Wednesday right from the Workshops page.

abc7 holiday selfcare

Self-Care This Holiday Season — Yes, Please!

Self-care is more important than ever right now. Had the honor of talking with Leah Hope from ABC7 News last week about tips for self-care this holiday season.

From ABC7 News: How to self-care, improve mental health amid pandemic holiday

The video and transcript article includes some great advice on different options for self-care. Dr. Sonya Dinizulu made a great point, “It’s not meant to be commercialized or glamorized.” Remember that splurging on a spa da is not the same as self-care!

More Holiday Self-Care Tips

Here are some additional tips I shared with Leah:

  • Be present. Be realistic. This season is going to be hard. You will get through it. You will still have great moments to enjoy.
  • Keep things simple. We’re all multi-tasking from home. We’re all juggling different types of bad news. We’re all trying to figure out a way to salvage important holiday traditions. Make time for yourself everyday. Take a few deep breaths. Enjoy the warm light of a candle. Go for a short walk.
  • Release when you need to. Don’t hold it all in. This is a ‘novel’ or first-of-its-kind virus. We are all literally figuring things out as we go. Your journal is a great place to get things out of your head when you need to release. It can be very powerful to process things first on paper.
  • Don’t overdo it. As far as journal-writing, shorter bursts of writing have a ton of impact. A timer set for five minutes is perfect. Enough time to get thoughts on paper, but not so much time that your inner-grammar nerd starts striving for words that ‘sound right’ (this is just for you anyway, right?).
  • Connect. One of the hardest aspects of the pandemic is how isolating the experience is. Connect by phone or video or texts as often as you can. But you can connect in your journal too. Just writing about a tradition or a person you care about brings along that important feeling of being connected with others.
  • Give yourself permission to feel joy. For more about the Joy Jot that I shared with Leah, please visit my blog. Or you can hear an audio version on Insight Timer.

Gather Your Friends – New Alternatives for Self-Care this Holiday Season

Friends Focus Future

What we could all use right now is more time to connect with friends. If you are looking for a fun option for self-care, in the company of your friends, please join me for a New Year workshop. I have all the tools to make it easy for you and up to 12 friends to connect in a private, virtual meeting space. You can wave goodbye to 2020 together, and provide some mutual support and encouragement as we look forward more than ever to a brand new year! You can read all about these wonderful sessions on the ‘Workshops’ page of my website.

2020 has been rough. But there’s better times ahead. You’ve got this! Best, Laura

 

 

 

 

Giving Mindset Journal

Create a Giving Mindset: The Power of Your Journal This Holiday Season

I’m thrilled to be featured once again on the Insight Timer Blog with a special article about mindfulness this holiday season.

Copy below or click to on their website.

Create a Giving Mindset: The Power of Your Journal This Holiday Season

The holiday season approaches, and it will be one like no other. Amidst a global pandemic many connections and traditions we look forward to may be a bit different this year. While not a replacement, the blended practices of meditation and journal-writing can be a beautiful alternative for this moment. And perhaps some can inspire new traditions for you going forward.

It’s no coincidence that many of the world’s major religions have traditions of connection, and of light, in what is the darkest part of the year in the northern hemisphere. And lack of connection is one of the most challenging sides of living through this pandemic. This holiday season lands at a time some believe may be in the ‘third-quarter phenomenon’ – a trend that has been noted by those that study experiences of extended isolation, such as living on the International Space Station or at the research campus on Antarctica. No matter the overall timeline of the isolation, around two-thirds to three-fourths of the way through, moods and morale hit a low-point.

With the caution of COVID-19 numbers hitting new records in many parts of the world, but the promising news of vaccine rollouts seeming imminent, it could very well be that the holiday season and the lows of the ‘third-quarter’ of the pandemic will overlap.

So what are some new ways for right now we can use to connect to traditions and others, create a giving mindset for ourselves, and celebrate what is a season of light in so many cultures? The combined practices of meditation and mindful journal-writing gives us a pathway.

Mindful Journaling In The Holiday Season

The practice of meditative and mindful journaling is a simple three-step process:

Begin — Be present: take some deep breaths, listen to an audio journal prompt, take a walk. Let your writing prompt find you.

Write – Shorter is better! 5-10 minutes is just enough.

Reflect – Take a few deep breaths, read and be present to what you have just written. What surprises or insights stand out? Now write yourself one last line of reflection.

You can learn more about reflection writing in the talk below:

Reflective Writing In Your Journal, by Laura Stukel

 

Ideas to combine meditation and mindful journal-writing in this holiday season:

Linger in a few moments of beautiful candlelight

Many different traditions draw from light in the darkness. Enjoy some deep breaths as you feel your body relax. Sit and be present to the stillness. When you are ready, begin to write, using this meditative beginning and then following your pen wherever your writing takes you.

You might want to try this candle breathing meditation by Sara Rabinovitch, Ph.D.

Use images or wording from cards given or received as a springboard into writing

Extend the tradition and the exchange by being present to any inspiration. Reflect on a selected card for a moment and take a few relaxing breaths. When you are ready, use a few words from the card as a starter and then follow your pen.

Connect in a deep way, without limitations of time or space

A Character Sketch journal write is a description of someone dear, using a moment of meditation to be together in your mind (anyone special – perhaps even someone who has passed on). Close your eyes and picture your dear one approaching, then standing near. Finally, be present with them, using all of your five senses. When you are ready, describe your dear one in your journal. To really experience a moment of a giving mindset, you may choose to conclude your session by writing a special holiday card to this person, and mailing or delivering it symbolically to a loved one passed.

Capture special holiday moments

Similar to the technique above, a Captured Moment journal write begins with quiet meditation, and an observation in your mind, using all five senses. Seasonal scents or essential oils add inspiration. To try, simply sit in quiet with your eyes closed, and picture a blank, white screen in front of you. Allow yourself to call forward holiday memories from the past, watching them pass like a movie, or as if flipping through a photo album. Then let one be fully present to you, and enjoy that moment again using all five senses. When you are ready, write, describing this holiday moment in time as if you are enjoying it again in slow motion.

Embrace the symbols, inspiration and perspective of holiday traditions

From images of the sun on the Winter Solstice, to the story of the oil lasting for eight nights, to the journey of the three wise men, we have rich connections to culture, history, traditions and nature in this time of year. Secular and pop culture adds more layers. Using music, stories, family heirlooms, religious texts, or similar inspiration, find perspective and in your journal. Travel space and time as you need to. Write as another person if it suits you. Quietly center yourself amidst your inspiration, and then write.

For example, imagine yourself being among the peoples who placed the columns at Stonehenge, then write as that person observing the season present. Or maybe enjoy the classic song, “I’ll Be Home for Christmas” and then write from the perspective of Bing Crosby himself, with whatever wisdom he may be able to impart into your journal. Or, Ebenezer Scroorge perhaps? Take in bubbe’s latke recipe, noting the careful way she described the steps, and then write from her perspective as if she was experiencing the present moment in time. You get the idea.

Dialogue with a Grandparent – Meditation for Journal Writing by Laura Stukel

 

Create a Mindset of Giving

Yes, this holiday season will be unlike any we have experienced before. And yes, there are challenges. Remember to take time to be present, and to create new, mindful ways to connect with traditions and loved ones during this season. Blending the practices of meditation and journal-writing will allow us to experience holiday traditions in new, creative and heart-filling ways.

 

Insight TImer Feature

Blend Meditation + Journal Writing – Featured on Insight Timer

Thrilled to be featured right now on the Insight Timer blog. Check out my guest post about the benefits and how to of blending meditation with journal writing. Or is it journal writing with meditation? Read more to find out.

‘Mindful Journaling’ feature on Insight Timer.

 

Coping COVID-19

Coping with COVID-19 – Tools from our Journals

In the past four weeks I’ve worked with over 45 students in online journaling workshops as each looked for ways to process the impact of the COVID-19 crisis individually and as a learning community. Nearly 75% of the way complete, it’s fascinating what we’ve shared together. And the lessons I’ve learned. My big takeaway comes down to four coping categories, and eight simple journal techniques.

As groups, we’re using journaling as a means to cope with this crisis. But the categories apply no matter how you approach self-care. The important thing is to do what feels right for you — and do something every day, just don’t overdo it.

Key Lessons from our Journals

From rocket scientists to sleep experts I’ve been chronicling the benefits to journaling, especially right now, here on my blog. I’ve also been keeping tabs on the leading thinking coming out of places like the Mayo Clinic and the Center for Disease Control. But it’s my students who had the wisest, most simple wisdom to share from their examples:

Be Present. Present to Emotions, Uncertainty, Gratitude.

Routine. Do something basic every day to Boost Immunity, Sleep Consistently, Journal.

Release. It’s hard enough to take in so much change and so much bad news at once. Let alone to process it. Release in the way that feels right to you through things like Hobbies, Books/Music, Moments of joy.

Connect. At this time of separation we need as many ways to connect as still possible. Focus on Loved Ones, Helping Others, Nature, Faith.

And through their own courage to learn new ways to connect with their journals right now, these students have reminded me of the most simple and effective tools for this moment.

Journal Tools in the Time of COVID-19

Based what I’ve observed with my students these past few weeks, the best approach is to try something simple, with the intent of addressing at least one of the four categories every day. (Colored fonts below indicate a link to additional resources on most techniques.)

Be Present:

  • 5 Minute Sprints – Set a timer for 5, add “What’s going on?…” as your prompt. Write.
  • Reflection Writing – Whatever you end up writing, reread it (aloud if you want to), take a breath, write for one more minute about whatever comes to you. You are your own best coach and advocate.
  • Stream of Consciousness – Take a long walk, focus on your breathing for 3 minutes or daydream for 5. Then open your journal. Write.

Routine:

  • Topics du Jour – Find seven topics that mean the most to you right now. Select one topic per day of the week and assign each to its own page in your journal. Do one quick write on each day’s topic. Repeat each week. For example: Mondays – ‘Managing Stress’, Tuesdays – ‘Healthy Habits’, Wednesday – ‘My Kiddos’, etc.

Release:

  • Clustering – Write a focus word in the center of a journal page and circle it. It could be an emotion you wish to process, a word that represents something that brings you joy, or inspires you. Take a few deep breaths as you consider your word. Then doodle and sketch with branches with whatever comes to mind. When you finish, describe your doodle in words.
  • Dreams – Many of us have been dreaming more often, and we’re remembering more of our dreams, and they are more vivid right now. Dreams are the subconscious mind’s way to process what happens during our day. A journal is a beneficial way to complete that processing.

Connect:

  • Character Sketch – Think of one special person in your life and observe fully in your mind what they mean to you emotionally, as a physical presence, the lessons they have for you, any inspiration or memories. Sit and be present with them for a few moments. Then use your journal to record a vivid description. When you are done, pick up the phone, send a card, or hop on a Zoom call. Share the highlights of your write, or just enjoy the interaction. If this loved one is no longer with us or inaccessible right now, find a ritual to share the highlights — perhaps whisper them to the first star you see in the evening sky.
  • Captured Moment – Let a joyful moment come to mind and then experience it again in your mind using all five senses. Linger for a moment. Then record it in your journal.

Remember the Overall Wisdom

I hope this framework for thinking about coping and self-care is helpful in this moment. Remember to keep it simple, but do something to support yourself each day. Being present, finding routine, releasing and connecting are powerful tools whether your work on them through your journal or in other ways.

 

All of these techniques are presented in the Journal to the Self workshops I teach. Given the current situation, I’m running only online classes right now and finalizing a schedule. Please contact me as I may be able to open a class for you!

 

Photo by Lisa Fotios, Pexels. 

dreams

Understanding Dreams in the Time of Coronavirus

Since social distancing due to coronavirus has started I find myself incredibly tired so early on some nights, completely crashed out on others, and sometimes I just toss and turn and toss and turn.

And man, regardless of the type of sleep, I’ve had some crazy dreams.

Dream Insight

I’ve since learned that this is common around the world. Sleep experts think there is a combination of forces at work. In some ways the daily stress is so much it’s making us sleep lighter or more soundly than usual. With dreams, sleeping so soundly encourages our brains to dream more vividly, while sleeping erratically causes us to wake up and recall them more easily.

According to an article by Psychology Today called, “How Dreams and Stories Handle Emotional Chaos” offers a note of reassurance, even if our dreaming is unsettling now:

…one of the reasons we dream is to make sense of what happens to us during the day, even the worst dreams we have are still plot-driven, still make some sort of emotional sense, and still clean some of the psychological litter box. They allow us to function better in our waking lives because they clear out emotional, spiritual, and intellectual detritus. 

In an LA Times article entitled “You’re not imagining it: We’re all having intense coronavirus dreams” Rubin Naiman, Ph.D., explains this process further:

When we observe something normal, our brains don’t need to “digest” it, he says. However, when something out of the ordinary happens — like a pandemic — our brains may process the experience through dreaming. That’s why “difficult-to-digest” experiences may give us dreams, Naiman explains.

Dream Work in Your Journal

Your journal can be an excellent tool to process these vivid dreams. Some can pull at you later during waking hours. Some tips:

  • Capture very basic facts immediately when you wake in the morning (or even very gently at night so you don’t further disrupt your sleep)
  • Keep a pen, notepad and even a small flashlight on your nightstand
  • Once you are fully awake take a moment to look at your quick sketch and recall your dream in more details; giving it a title can help
  • Remember that any dream you recall is a story from your subconscious; it can be a source of inspiration and release for your thinking brain too

Some options for processing your dreams:

  • Write your dream title (from above) in a circle and then brainstorm all the ideas, feelings, details, symbols that come. This is a journal technique called Clustering.
  • Write the name of a symbol or character from the dream inside the center circle and try a Clustering that way.
  • Close your eyes and take in a central character from the dream or one that repeats in your dreams and take a few deep breaths. Then write what’s called a Character Sketch in your journal. Describe everything about this character from your five senses. Be open to what more this character may have to share with you, what they represent.
  • Try an Artmaking activity with a collage of magazine clippings, drawings or doodles to represent what you experienced in a dream.

For me, one really vivid dream stand out. It was a giant monarch butterfly telling me to go back to sleep. She had to return and remind me two more times during that one fitful night of sleep.

The next morning in my journal I was able to connect her reminder to the ‘butterflies’ I’ve been feeling in my stomach during the day. I constantly have that nag in my gut like when my little guy played soccer goalie and I just closed my eyes until the penalty kicks were all done. I became aware of the transformation symbolism of the butterfly — it’s hard work to change from a caterpillar, but we’re working together to save lives in our community and that’s a beautiful thing.

 

Clustering, Character Sketch, Artmaking and Dreamwork are a sample of the techniques I teach in Journal to the Self workshops. Given the current situation, I’m running only online classes and finalizing a schedule. Please contact me as I may be able to open a class for you!

Even NASA has Journal Power!

If you’re like me, you’re hunkering down for safety, while your head and heart try to process what this pandemic really means on a day-to-day basis.

Astronaut Scott Kelly (the twin who was in space for a year) offered some inspired tips on what it takes to live effectively in isolation.

The NYTimes shared an article written by the astronaut. One of the unexpected findings was the importance of keeping a journal while in isolation.  You can read “I Spent a Year In Space, and I Have Tips on Isolation to Share” on the New York Times (you may need a guest log in to view the content).
His tip on journal writing is about mid-way into the article (bold added for emphasis):

NASA has been studying the effects of isolation on humans for decades, and one surprising finding they have made is the value of keeping a journal. Throughout my yearlong mission, I took the time to write about my experiences almost every day. If you find yourself just chronicling the days’ events (which, under the circumstances, might get repetitive) instead try describing what you are experiencing through your five senses or write about memories. Even if you don’t wind up writing a book based on your journal like I did, writing about your days will help put your experiences in perspective and let you look back later on what this unique time in history has meant.

Turns out you CAN be a rocket scientist. All you need is your journal!

Power for Your Journal

Captured Moment is a writing technique from Journal to the Self that empowers us to write memories from the five senses. It is just one of 18 techniques I teach. My next online class starts April 16th. 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 journey, especially in these uncertain times.

NASA Photo by Bill Ingalls.

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

Afraid

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