Journaling

Your Creative Tool to Relieve Stress, Release Emotions and Raise

Clarity and Confidence

Lauren Burnett www.centerforinnerquality.com

www.centerforinnerquality.com/BELTSSlauren@centerforinnerquality.com

@Copyright, Lauren Burnett, 2019. Unless otherwise noted.

What can it do for my life?What is journaling?

This journal is for personal educational use and only may not be used for any other purpose

(such as training others) without written permission from Lauren Burnett.

@Copyright, Lauren Burnett, 2019. Unless otherwise noted.

The POWER of WRITING

“Writing accesses the left hemisphere of the brain, which is

analytical and rational,” Maud Purcell, a psycholtherapist

And journaling expert, told Fast Company.

“While your left brain is occupied, your right brain is free to

do what it does best, i.e. create, intuit, and feel.

Writing …

Makes yourlife more comprehensiblePennebaker

Morning Pages

Three daily pages of anything.A chance to hear your voice. Get Clear.

Prompts: “What I’d really like to say…” finish sentence 20x.

“What I’m scared to say is….” “What would really be fun to say is…”

Mentioned in Executive EQ, Dr. Robert Cooper/ Peter Drucker, Leader Guru

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Morning Pages4

My body/health. My home/family life/spirituality.

My relationships My work.

Effects of stress in these areas of your life. Example: Fighting. Apathy. Productive.

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I desire regarding my body/health. I desire regarding my spirituality/family./home

I desire for my relationships. I desire regarding my work.

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My Desire for Each of These Quadrants in My Life Right Now

IMPORTANCE

is defined as your most important goals;

the priorities that give your life meaning.

URGENCY

refers to how quickly action is required.

Re-set Your Mind-SetTime/Energy Investments

Write things that are Important to you in your work/life.

_________________________________"What is important is seldom urgent,"

Dwight D. Eisenhower

____________________________________________What can you do to centralize in your life

more of what is “important” about your life?

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5 Ways to Stress-Less through Journaling

Prompts by: Amber Lea Starfire

STRESS

1. Free Association: Write a trigger word. Write the next word that

comes into your mind. Then next word, then next. Review themes from brainstorming. Circle words which evoke strong emotional response.

Choose ONE of the circled Words on left and complete the

sentence below: Free-write about the

memory the word evokes.

When I read the word _____I think of________

Or…What I mean by this word ___ is…

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2. Remind of and Return to FUN _____________

Write down FUN

activities I love to

do, have heard of

doing, used to do,

imagine doing.

9Laughter is good for your health

and your soul!

3. Capture Possibilities!Be an “Opportunity Sensor”

Record each evening things that magically fell into place, coincidences, “aha” insights.

Examples: People gave you information you were seeking. People told you about things

you needed to know or wanted to know and you didn’t have to go hunting the answer.

Leonardo da Vinci, imagined the impossible and look at the works he created!.Expect the impossible. Expect Good. Your expectation opens the way

and draws unto you.

The world remains a boundless stage for

discoveries to come…The most important wordsever written on the maps of human experience are:

TERRA INCOGNITO

Territory Unknown

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4. Journal Blessings & Gratitude

Gratitude lifts mood, shifts perception,

often short-stops negativity, increasesreceptivity

Write brief descriptions of 10 specific blessingsIn your life.

Write your thankfulness for the coincidences that happened during the day (last exercise.)

During Morning Notes reflect on one of these for a couple of minutes and write more about it.

“Don’t just count your blessings,IMAGINEthem!”

Anees Sheikh

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Anees Sheikh, Chairman of Psychology Department

Marquette University – study relating to relationship

between recording blessings and lifting the feelings

of helplessness and depression.

Career Family

Spiritual Friends

Here and Now Wheel

5. Journaling to increase emotional awareness, Regulation and Management.

Tool #1

1. Change the categories if they don’t make sense for your life.

2. Name a general overall feeling in each category

3. Identify the source of that feeling (Example: anxiety, cause parent sick.)

4. Elaborate on the feeling “because…because”

5. What one thing can you do to make if better, easier, smoother, closer or accept it more completely?

You can use a circle focused around ONE overarching Idea such a Family and 4 divisions would be names of siblings or parents or at work the theme could be a project or department

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Tool #2- 7 Ways to Work through Emotions Using Journaling

Many people just begin writing a stream of consciousness (express thoughts are they occur without structure)2. Without filter, tell how you feel…I’m really upset, embarrassed, furious, pride hurts… because.3. What is happening is… __________________________4. What I wish _____________________________________5. What I want to have happen … 6. Be unafraid to dump your fears, yell, scream, rant on paper to clear your heart/head- ___________

7. End with a______________– Think of a time when you felt really happy. What were you doing?

How did it feel in mind, body heart? How did affect your daily life?

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6.Journaling to problem

solve.

Writing: A focus and flow booster tool

T. Harv Eker, in his book "Secrets of the Millionaire Mind" -Write down a problem. List ten specific actions you can take to resolve or at least improve this situation. This will move you from problem thinking to solution thinking. First, there's a good chance you'll solve the problem. Second, you'll feel a heck of a lot better."

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Number all journal pages which can do as you make entries.

Content Pages

INDEX PAGE 1-4

Morning notes 4-20

Notes to Myself 22

Book List 60

Pearls of Wisdom 75

Team MemberObservation 80

Notes

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o Projects

o Mind mappings

o Emotional reflections

o Doodles/Noodles

o Gratitude

o Blessings

o Problem Solving

o Visioning

o Possibilities

o Ideas

o Funny things

o Observations

o Creative writing

o Notes to myself

o Leadership Reflections

o Story capture

o Challenges Capture

o Bullets

o Dump it

o Morning Notes

o Nightly Notes

o Coincidences

o Inspirations

My Journal Elements What steps can I take to

incorporate journaling

into my life?

© Copyright, Lauren Burnett, 2019. All rights reserved.

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