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There is so much research about the benefits of journaling: stress relief, sparks creativity, improves confidence, helps with conflict resolution, improves writing, boosts memory, increases emotional intelligence, helps achieve goals, evokes mindfulness, improves health and healing, and makes you smarter.
But sitting down with a blank sheet of paper and expecting to pour oneself through the pen can be a bit daunting for even the most inspired writer.
To help you get through that first step of putting pen to paper I’ve made a list of 5 things you can journal about and why.
Write about goals and progress on goals
Pro tip: You’re way more likely to achieve your goals if you simply write them down. The process of writing your goals signals to your brain that they are important and then your brain organizes and prioritizes based on that information.
By journaling about your goals you not only are able to clarify what you’re really going for, you’re also able to expand upon them and push yourself to dream even bigger. Write about all of the details of how it will feel to achieve the goal, what it will look like, and the affect it will have on your and your loved ones.
Then, write about your progress as you move forward so you can notice that you are evolving and expanding. This helps propel you toward your goal even more because you see the momentum that’s building and ride that wave to completion.
Explore and resolve challenging experiences and emotions
We all face difficult times in our lives and relationships, but it’s what we do during these times that make the biggest difference in our overall happiness. Journaling is a great way to relieve the stress of these situations and put things into context so we can process and release.
Just putting the experience and accompanying emotions into words makes the experience knowable, and therefore manageable.
Start by just getting it all out – even if it’s illegible and nonsensical. Don’t censor or edit yourself, just be in the ick and let it out.
Once you’ve moved through the surface feelings and emotions, dive into the deeper layers of what’s really going on for you.  Try seeing things objectively and write down your observations about your thoughts, emotions, and behaviors. Forgive yourself, and anyone else involved, for the confusion, hurt, and struggle.
Then see if you can find a lesson or an opportunity for growth for yourself in this situation and journal about what that would look for you.
Lastly, answer this question: How would I move forward in this situation from my deepest values and highest Self?
Self reflection
Use your journal to tap into what’s going on with yourself. Where are you at? How are you feeling? What’s going on for you?
Getting your musings, ideas, and feelings onto paper help you to understand and assimilate them so you can move forward with more grace and joy.
Imagine you’re talking with a really good friend that won’t judge you at all for any of your thoughts or feelings and just write. If you get stuck it might be helpful to go through some of the major categories of your life and reflect upon how you’re feeling about them: friendships, livelihood and impact, health, romantic relationship, creativity, community, play, and spiritual health.
Don’t be afraid to go deep. Ask yourself the questions you’re afraid to ask. Get to know yourself.
Develop your intuition
Journaling is like speaking to yourself and listening at the same time.
If you have any concerns, issues, or questions write them down and request your unconscious to come on board while you’re meditating or sleeping to bring you answers beyond your normal awareness.
Then when you’re done meditating or when you awaken immediate write for ten minutes about any breakthroughs or revelations.
You might be surprised what creativity and inspiration come to you!
Reflect on the positive things in your life
Journaling about a positive experience let’s your mind relive it, which boosts confidence in your ability to create happiness.
Start by just making a list of five things that you’re grateful for today. As you do this, you’ll become aware of awesomeness that is already present in your life. Practice being as present as possible with these pieces of joy in life.
Writing about the good things changes your orientation from scarcity and stress to abundance and peace, simply by shifting your focus.
Journaling is a super valuable practice in any amount, but making it a habit that you do every day creates profound change. If you’re feeling stuck around what to write about – try one of these five things and if none of them are calling you, just set a timer for five minutes, put your pen to paper, and write without stopping. Yes, some of what comes out will be craziness, and that’s okay! The point isn’t to write for the entertainment of others, it’s to provide an outlet for you to express, release, and reflect.
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When you run a company that produces planners, the first of the year takes on even more importance than it’d normally have.
Particularly for our planner, which is so much more than a calendar, but an actual system for dreaming and planning out the life you TRULY want. As in: accomplishing the tasks and goals that really matter to you, and designing your days so that they are a reflection of who you really are. (If you’re still looking for your ideal calendar & system, our Dreambook & Planner is available here.)
But, like all tools, it only works if you use it.
The book itself, and even the system within it, is just here to serve you.
Your goals. Your dreams. Your plans.
So often, we want to commit to something, make a bold declaration, or sign up for a new program, and then we want the effort of actually doing it to be… done for us. But, that’s not how it works. (And, it wouldn’t be that fun if it were!)
We’re tasked with the honor and joy and labor of doing the work ourselves.
So, how do we set ourselves up to have a truly great year? To accomplish all that we want and need to accomplish, while maintaining plenty of space for rest, play, and adventure?
It starts with our mindset.
Often we overestimate what we can get done in an hour, or a day, but underestimate what we can get done in a year. A year is actually quite a lot of time.
So, the first step is to think more spaciously and more structurally.
Your year can be divided into quarters, and seasons. What needs to get done when?
(An important tip: I put all of the family events & dates that I will need to know for the year in my calendar FIRST, before I plan anything else. That way, the school meetings, plays, festivals and celebrations are never in conflict.
Once family stuff is scheduled, I turn to business.
What do I want to accomplish first? What simply needs to be refined, rather than re-invented?
I love setting goals and accomplishing them.
When I think of what I want six months from now, or this year, or next, I get specific and I break it down into small steps that will add up to big results.
These steps shape my year into what I know will move me closer to my lifetime goals, which are more related to the closeness of my community and family, how I want to feel in my body, and the way I want to serve the world.
These are goals that don’t happen overnight, but what I do this year and every year greatly affect them. Because we are living out our dream life, one day at a time.
What are your big dreams and goals for the year?
How will you accept the invitation of 2019 to step fully into your life?
Get your Dreambook today, then join the discussion in our Dreamers and Planners Facebook group and let us know.
xo,
Briana
Click here to order your Dreambook+Planner
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Earlier this week, I had a sort of heavy conversation with my wife, Briana. We were both feeling like we have more going on than we can handle. I was also feeling like there were things I was supposed to be remembering and managing, but I had lost track of them. And Briana was feeling like she was doing more than her fair share of organizing family activities.Â
As I tried to grasp it all, release my defensiveness, and come to a mature solution, I realized I had been feeling scattered and evasive, like I was hiding from someone’s scrutiny. Then it hit me: I’ve been in an agreement breakdown.
When we aren’t keeping our agreements with ourselves and others, lots of things fall apart. We become evasive because we feel guilty, and this can lead to a cascade of broken agreements. Things pile up, we get scattered, life feels overwhelming, we feel crappy.Â
The breakdown is essentially a lapse of integrity with our word. It can be uncomfortable to get back on track, but when we begin cleaning it up we immediately feel better.Â
I took out my Dreambook. We dissected and scheduled all my projects. And even though I have a lot of work to do, I know that as soon as I honor these agreements life will begin to flow smoothly again.Â
Like everyone, we’ve had plenty of agreement breakdowns, so we’ve learned to recognize the symptoms. It’s probably the most common hurdle we encounter with our clients and the students in our coaching program. When someone asks, “Why do I feel so [crappy / unproductive / distracted / overwhelmed / stressed]?” a lapse of integrity may not be the sole cause, but it’s almost always part of the problem.
Creating the Dreambook was our solution.Â
One of our teachers, Matt Garrigan, used to say, “When you keep your agreements, your life works,” and we’ve come back to these words over and over. When you consistently keep your agreements – with others and yourself – you demonstrate reverence for the power of your word (you “walk your talk”) – and this leads to momentum and magic.Â
This entails first getting clear about what your agreements are. Whether you use the Dreambook, a journal, a scrap of paper, or a notes app, writing them down relieves you of the burden of tracking them all in your mind. Seeing your agreements in black and white also makes it easier to grasp them, and it helps ensure that you’ll recognize (and celebrate) their completion, building trust in yourself in the process.Â
Getting clear about your agreements also entails recognizing that:
- You matter
- Your word has power
- Trust is valuableÂ
When you break agreements with others, they lose trust in you and you lose trust in you. When you break agreements with yourself, you lose trust in yourself. A lack of trust in yourself can have broad repercussions. If you don’t trust yourself, you’ll undermine your own efforts. You won’t dream big. You won’t live to your potential. And you’ll be more prone to depression and anxiety.Â
When you break an agreement, you probably feel a certain sense of instability, heaviness, distraction, shame, guilt, or blockage. It may be very subtle, especially if you’re a serial agreement breaker (what’s one more broken agreement?). But with practice, you’ll learn to recognize this feeling and can readily find the broken agreement at its root. When you’re operating with integrity for a while, the broken agreement feeling is usually quite glaring.Â
When you discover that you’ve broken an agreement, you have the opportunity to clean it up. This means doing whatever it takes return to a place of harmony, to satisfy your obligations, and to restore trust in yourself. Ideally, you’ll avoid breaking agreements in the future by being conscious about the agreements you make – not making any agreements that will be difficult to keep.
Over time, it feels so good to be clean, light, and efficient in this way that you’ll never want to live any other way. This demonstration of integrity is also inspiring to others – they may ask you how you get so much done, or how you seem to have it all.Â
With the Dreambook, we wanted to create a structure that supports users to track their agreements. And to take it further, we wanted to push people to start stretching as conscious creators. When you begin to trust yourself to always do what you say you’ll do, you can begin adding agreements that cause you to grow. Agreements that serve your highest values and dreams. Agreements that make the world a better place for yourself and others. It all begins with your word.Â
How’s your relationship with agreements? Are they holding you back or catapulting you forward? Do you trust yourself to do what you say you’ll do? Share your experience with the community below.Â
Be well,
Peter
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There is so much research about the benefits of journaling: stress relief, sparks creativity, improves confidence, helps with conflict resolution, improves writing, boosts memory, increases emotional intelligence, helps achieve goals, evokes mindfulness, improves health and healing, and makes you smarter.
But sitting down with a blank sheet of paper and expecting to pour oneself through the pen can be a bit daunting for even the most inspired writer.
To help you get through that first step of putting pen to paper I’ve made a list of 5 things you can journal about and why.
Write about goals and progress on goals
Pro tip: You’re way more likely to achieve your goals if you simply write them down. The process of writing your goals signals to your brain that they are important and then your brain organizes and prioritizes based on that information.
By journaling about your goals you not only are able to clarify what you’re really going for, you’re also able to expand upon them and push yourself to dream even bigger. Write about all of the details of how it will feel to achieve the goal, what it will look like, and the affect it will have on your and your loved ones.
Then, write about your progress as you move forward so you can notice that you are evolving and expanding. This helps propel you toward your goal even more because you see the momentum that’s building and ride that wave to completion.
Explore and resolve challenging experiences and emotions
We all face difficult times in our lives and relationships, but it’s what we do during these times that make the biggest difference in our overall happiness. Journaling is a great way to relieve the stress of these situations and put things into context so we can process and release.
Just putting the experience and accompanying emotions into words makes the experience knowable, and therefore manageable.
Start by just getting it all out – even if it’s illegible and nonsensical. Don’t censor or edit yourself, just be in the ick and let it out.
Once you’ve moved through the surface feelings and emotions, dive into the deeper layers of what’s really going on for you.  Try seeing things objectively and write down your observations about your thoughts, emotions, and behaviors. Forgive yourself, and anyone else involved, for the confusion, hurt, and struggle.
Then see if you can find a lesson or an opportunity for growth for yourself in this situation and journal about what that would look for you.
Lastly, answer this question: How would I move forward in this situation from my deepest values and highest Self?
Self reflection
Use your journal to tap into what’s going on with yourself. Where are you at? How are you feeling? What’s going on for you?
Getting your musings, ideas, and feelings onto paper help you to understand and assimilate them so you can move forward with more grace and joy.
Imagine you’re talking with a really good friend that won’t judge you at all for any of your thoughts or feelings and just write. If you get stuck it might be helpful to go through some of the major categories of your life and reflect upon how you’re feeling about them: friendships, livelihood and impact, health, romantic relationship, creativity, community, play, and spiritual health.
Don’t be afraid to go deep. Ask yourself the questions you’re afraid to ask. Get to know yourself.
Develop your intuition
Journaling is like speaking to yourself and listening at the same time.
If you have any concerns, issues, or questions write them down and request your unconscious to come on board while you’re meditating or sleeping to bring you answers beyond your normal awareness.
Then when you’re done meditating or when you awaken immediate write for ten minutes about any breakthroughs or revelations.
You might be surprised what creativity and inspiration come to you!
Reflect on the positive things in your life
Journaling about a positive experience let’s your mind relive it, which boosts confidence in your ability to create happiness.
Start by just making a list of five things that you’re grateful for today. As you do this, you’ll become aware of awesomeness that is already present in your life. Practice being as present as possible with these pieces of joy in life.
Writing about the good things changes your orientation from scarcity and stress to abundance and peace, simply by shifting your focus.
Journaling is a super valuable practice in any amount, but making it a habit that you do every day creates profound change. If you’re feeling stuck around what to write about – try one of these five things and if none of them are calling you, just set a timer for five minutes, put your pen to paper, and write without stopping. Yes, some of what comes out will be craziness, and that’s okay! The point isn’t to write for the entertainment of others, it’s to provide an outlet for you to express, release, and reflect.
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Wow that is the same anti inflam meal plan my gym has me on. No lie, my skin has really cleared but for a stubborn spot and I’d been struggling with a stubborn stress break out since March.
Good, I’m glad to hear we’re on the same page & happy that your skin has responded positively.
I think this sounds like excellent suggestions but my question is how do they affect an individual with diabetes? Particularly the part concerning the use of fats and sweet potato? Some of these will increase the glucose level especially the use of coconut oil and the sweet potato as mentioned above. Are there other suggestions you could make?
Hi Concetta, these suggestions are generally good for those with diabetes, though anyone with DM needs to monitor their blood sugar closely and make dietary adjustments as necessary (this is much preferable to increasing insulin or other oral hypoglycemics).
Sweet potato has a relatively low glycemic index if boiled, but a fairly high glycemic index when baked, so diabetics should probably boil them, rather than baking them as I recommended.
Coconut oil, and fats in general, aren’t a concern when it comes to blood glucose. If you could point me to a resource that shows otherwise, I’d appreciate it.
Diabetics are more prone to cardiovascular disease, so dietary recommendations that apply to CV disease usually get special emphasis for those with diabetes, and this often includes the advisement to avoid saturated fats like coconut oil. But the link between saturated plant-fats and cardiovascular disease is weak. The primary strategy for diabetics to reduce CV disease risk is keeping blood sugar down, which, more than anything else in the realm of diet, means restricting simple carbohydrate (i.e., sugar) consumption.
Peter
Dr. Borton (and Briana! I love you both so much!),
Thank you for all of your multi-scientific health articles , I love the love in this one so much – it makes me think Briana helped you write this đź’™.
Love both of your guys’ love 💙 and intelligence 🙂
Anything for pale brown undertones, early 30’s wrinkles?
With peace and love from (now) Beautiful Northern California (then) Astoria-Portland area,
mel