So you’ve decided to change your life.
Whoo hoo! Let’s begin by taking a few minutes to chart your course — bearing in mind that the trip we take isn’t always the trip we plan(ned). That said, intention is a powerful tool in helping you get where you want to go. Consider your journal to be a map of your inner workings. And as with any journey, preparation will help you to be more efficient, more effective and ultimately, more successful.
You’ll need: pen/pencil, paper or notebook, relaxing instrumental background music (e.g. classical or ambient — nothing with lyrics), beverage and a timer. OPTIONAL: Essential oil (Roman chamomile, lavender or Mandarin Orange are good for focus). You can put one of these in a diffuser or add a drop or two to a carrier oil (sesame is a good one) and dab it on your wrists.
Find a quiet location. Make sure that you have cleared all distractions, both external and internal. Go to the bathroom before you begin writing. Make yourself a cup of tea/coffee, get a glass of fresh water or pour a glass of wine (just one! remember: focus).
Ask for clarity. For me, this serves as an invitation to my subconscious to kick in. Some also may use a centering prayer (if ‘prayer’ is a word that prompts a reaction or blockage, consider the following a mediation statement I created).
“Thank you for this safe, quiet space and time to begin the process of Becoming Myself. I ask for clarity, discernment and wisdom, so that my efforts may bring about the highest good for all involved. Please help me to discover clues about myself that will enable me to be more effective, more successful and a more loving individual.”
Set an intention. What do you hope to achieve? Do you want to focus on a specific journaling prompt? Would you like insight about a specific challenge you’re facing?
Keep it small at this stage. One step at a time.
Confession: One of my biggest flaws is that I want to accomplish everything at once. It’s annoying and unproductive. It also creates frustration, which spirals into procrastination — which means that NOTHING gets done.
CRUCIAL: GIVE YOURSELF PERMISSION TO TAKE ONE STEP AT A TIME.
Set the timer for fifteen minutes. When you begin journaling, it may seem as though you’ll never fill the time. That’s normal. Most of us aren’t used to being alone with our thoughts. However, as you continue the journaling habit, you may find that you’re still scribbling when the timer goes off.
Resist the urge to journal much longer than fifteen minutes a day. This daily exercise is conditioning and rebooting your brain to produce content on command. If you write for much more than fifteen minutes, you’ll confuse your brain. When the timer goes off, take a deep breath, say thank you and stretch. Put your materials away and go on with your day.
I’ll be sharing more of these tips in other posts. Please let me know if you use these, and how they’re affecting your day(s).
P.S. Every Sunday, I publish a free weekly newsletter called the 3 Minute Reset, which includes life lessons, life hacks and treats. To subscribe, click here.
