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Toolkit: 30 Day Journaling Program

1Write out your goal for the program, p. 26 of your journal.
2Listen to the 2.32 minute audio on using the Attention Reboot.
3Complete the reflection activity on using the Attention Reboot, p. 32 of your guidebook.

Write out your Goal

Go to your journal, p. 26, and write out what you want to see differently in your life as a result of this journaling program.  Having a well-defined goal is essential to your transformation.

Tips to Make Journaling Work for you:


1.Write something every day.

Setting a daily goal of writing 5 to 7 minutes can be enough to reflect and release the tensions of the day. Check out the Daily Review, online, in the module on different types of journals.

2. Keep it simple.

Carry a notebook with you at all times so when you have a thought or the impulse to write you can do so. You can use a handwritten journal, an app, or both. What works best for you?

3. Write whatever feels right.

This is for your eyes only and is not intended to be graded! Write in bullets, doodle, draw, write in a narrative or short phrase. Spell check or grammar is not important.

Write for 5 minutes and then read what you have written. Ask yourself, “What does this mean for me?” and write more as you explore what you have written.

4. Make it yours.

One of my clients likes to decorate her notebook for every theme and or season and she shares her theme with her friends on Instagram. This starts a conversation around something that is important to her.

5. Limit distractions

Make sure your environment is distraction-free. Turn off your phone, social media, and anything else that will interrupt you.

6. Count of 4 Breathing

Start the session with this technique. One of the 3x5 cards has the instructions for this breathing technique. Here it is:

  1. Take a breath in, on a count of 4.
  2. Hold your breath, on a count of 4.
  3. Exhale on a count of 4.
  4. Wait 4 seconds before breathing again.

7. Write with a pen or a finger.

You can use the computer and type or handwrite in a journal. Many prefer writing it out and find this allows for greater flow.

8. Date your entries.

Having a date on each entry helps you look back and establish a timeline of your personal growth and insights.

9. Keep your journal private.

This is important in order to feel completely free to write out your emotions.

10. Make this practice consistent.

Journaling is especially powerful when you write after difficult or happy times. You can also set up a weekly ritual to write. In order to establish a consistent habit, begin your journaling with a small increment of time, like 5 to 7 minutes, every day.

Does your mind every feel cluttered?

The stress reaction can be subtle with increased tension and distraction. If you find your mind foggy, or racing, or flat, try this technique throughout the day to de-clutter and reboot your attention!

Attention Reboot

Listen to the 2.32 minute audio on the Reboot. This is a simple tip to use throughout your day to bring your mind back into focus. Practice this 3-4x a day and build your concentration.

Next, using your card deck ...