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I love feeling good. While it comes easier to me now, that hasn’t always been the case. Thinking back to my old journals, I have a sneaky suspicion as to why. I filled thousands of pages with the saddest stories: how I was broken, how so-and-so had hurt me, my fear of this-and-that, how I hated my body. It was a well-written anthology of my own misery. This, my dear friend, is no longer how I journal.
These days, my journal practice is very different – beautiful, simple, and pleasurable, how I desire to feel.
Now, don’t get me wrong. I still have bad days. I just don’t use my journal as a means to continue the misery. I use it to inspire me to a better mental and emotional state.
My journal has a simple purpose: to inspire myself to cultivate more appreciation, beauty and love.
When it comes to journaling, here’s my ideology: If you’re going to tell a story, tell a beautiful one. (tweet it!)
This is just how I do it. And, I’m not saying that it’s right or wrong. It just feels extremely right for me.
Here’s what it looks like:
My Morning Love Note
One thing I’ve learned is that no matter how hard life may seem or what problems I’m facing, there is always something to love. That’s why each morning I write a love note (or you could call it appreciation, gratitude or just a big high-five to whomever you choose to give credit to).
Ask yourself, “What am I in love with right now?”
The beauty of this statement is that it forces you to look beyond whatever may be weighing you down and focus on love.
My Secret Garden . . .
I can’t tell you what goes in here or it wouldn’t be a secret ;).
My Idea Garden . . .
Perhaps it’s the jolt of caffeine or a good night’s rest, but for some reason, my best ideas come to me first thing in the morning.
Desires. Dreams. Goals. Things I want to create.
Blog posts. Dinner menus. Party themes. Book content. Trip itineraries. Wine pairings. Possible services and products.
Some of my ideas are wildly insane while others can be implemented immediately. Doesn’t matter in the idea garden. If you think it and it feels good, write it down.
(Note: I also keep an small 3 x 5 journal in my purse to jot down ideas that come to me throughout the day.)
My “I AM” Statement . . .
Our “I am” statements are creating our lives. For example, if you wake up first thing in the morning and think, “I AM dreading this day,” I can pretty much bet that it’s not going to be a good one for you.
When I realized how powerful these two words were, I started to include powerful “I AM” statements in my morning journaling routine.
Depending on what’s going on for me that day will determine my “I AM” statement.
Just this morning, I knew I had a very full calendar with client calls and staff meetings, so I chose the following as an anchor to who I AM.
I am calm, present and productive.
I’ve already had to use it several times to bring me back to who I intend to be.
On the weekend, it may be, “I AM lazy, loving and in no hurry!”
My Top 3 Things . . .
If you haven’t read one of my most popular blog posts, I’d highly suggest it. It’s how I am able to combine my love of leisure with my ambitious spirit. In this article, I promote focusing on just 3 things a day that you want to pour your energy into.
If I’m not deliberate, I can easily forget and feel scattered. Writing down my top 3 priorities for the day, along with the love, dreams, ideas and affirmations, I am usually able to start my day with focus, excitement and clarity.
But, then there are those days when I need to pull out the big guns!
Optional: Thought 9-1-1
On the days when I’ve journaled love to the Universe, I’ve declared who I AM, tried to force ideas and what I’m going to do for the day, and nothing is happening, meaning I’m still uninspired and feeling less than stellar, it’s time to dig a bit deeper.
That’s when I do some thought 9-1-1. I investigate what I’m feeling and try to get to the thought that’s creating the havoc (it’s always a thought). Once identified, I journal myself to a better place.
For example: I feel overwhelmed.
After some quiet time, I discover the thought, “I’m worried I won’t meet the deadline.”
I begin to write more elegant thoughts, such as:
It’s not the end of the world if you don’t.
You always get done what’s meant to be done.
Just focus on what’s in front of you.
There’s nothing serious going on.
It takes effort and work, but challenging those early morning mental drains will set you up for a much more beautiful day!
So, I’m curious. Do you have a consistent journaling practice?
What works for you? What hasn’t worked?
With Love,
Tonya
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These are really great suggestions, Tonya. I spent all of 2013 journaling, and it really helped me find clarity. I haven't done much this year but plan to get back to it in 2015. I will definitely be implementing some of your tips, especially the "I Am" statement and the "Top 3 Things". Thanks, as always!
Fantastic! Let me know how it goes 🙂
Interesting post. The only times in my life when I've kept a journal have been when I've been chronically down in the dumps, like after a breakup or am going through some other difficult transition. It's been a place for me to process my thoughts and emotions. It's been years since I've journaled for more than a few weeks in a row -- which is good, it's a testament to my overall contentment in life. I moved across the country earlier this year and decluttered so much STUFF, and now that I'm settled, it really is a breeze to take care of my new home. But one thing I wasn't quite ready to divest myself of is my box of old journals. They are, truly, as you said, Tonya, an anthology of my misery -- yet they're also a chronicle of some of the most transformative times in my life. My question is, have you kept your old journals?
Marsi, I've thrown many of them away as part of simplifying my life. There's no right or wrong choice here; just the one that feels best to you! I'm happy to read about your contentment.
P.S. I forgot to mention above that I love reading about your morning journaling and how it helps you set your intention for the day. I'm going to try it. I suppose I should get a fresh, new journal for this rather than to use my current, vaguely depressing journal, which has tons of blank pages ....
Hhhmmm...yeah!
Beautiful post, Tonya! This is complete affirmation of what I've been feeling lately. I love writing but all of my old journals just recount my days-which are more moody and gloomy and not full of zest and spice. After I meditate, I journal to God so I feel it's better to process my thoughts there- since it feels more of surrendering and I see how my relationship with and to God grows. I started a prayer rain journal- just writing one page of something I want to manifest in my life as if it already happened. So I've been doing that and will try using my actual journal to say what I'm in love or just use it more for a creative use and just pick a topic and write everything I feel about it. I'd like to see how my opinions change/evolve as I do. But I'll do the morning love note- so good! Thanks.
xo 🙂
Awo, I love journaling to God. Beautiful.
My journaling practice changes as I do; it's a fascinating discovery for sure.
I have been journaling for years but not consistently until this year. I am a morning person and love to journal first thing in the morning. I, like you, get my best ideas and inspiration in the morning. I will definitely be incorporating your ideas into my journaling. I love the "I AM" part and never thought about a "Secret Garden" and "Idea Garden". I can certainly use some "Thought 9-1-1".
Very inspirational. Thanks Tonya!
You are most welcome! And, play around with other possibilities in your journaling too! For me, it's always about awareness and intention.
I love this post. I'm obsessed with journaling (always have been) and I'm always interested to hear how other people journal. Writing can be such a transformative thing. Writing about bad things can heal them, and writing about good things can bring them into existence.
I personally do "morning pages," an idea from Julia Cameron's "The Artist's Way" via the website 750Words.com. It's the first thing I do every morning, and it's usually a brain dump about my anxieties, worries and stresses (and sometimes my dreams from the night before!)
I love the idea of adding in a more positive journaling experience at the end. I'm thinking maybe just writing down some mantras for the day after I get done with the brain dump.
Thanks for the inspiration lady and keep doin' what you do! xo, E
Erica, I love Julia Cameron's morning pages. And, if you journaling those things serves you, then by all means do it. That's why I use my thought 9-1-1. xoxo
Thank you for sharing this, Tonya! I especially like the part about choosing how you want to feel and who you want to be. The Idea Garden and the Secret Garden is inspiring too.
I've kept journals on and off over my life starting in elementary school, and I never thought of doing that before. One of the things I've always loved about journal keeping is finding the right notebook and pen. It changes depending on where I'm at, but it's a pleasurable part of the process.
I regularly prescribe journal writing to my clients as a way to help them ground themselves, and you've inspired me to add the positive, intentional, element to it too.
Question: what do you write in, and what do you write with? Is that part of the process for you?
Thanks again!
Karen
Great Questions Karen. I do buy beautiful journals. Etsy is a great resource. As for a writing utensil, I'm not as particular. If it's a pen, I use it!
P.S. I'm actually writing a book on Journaling your planets to make the unconscious planets (aspects of the psyche), conscious, with a number of questions to answer on each day of the week corresponding to the planet.
Now, because of your very inspiring practice, I'm going back into the book and adding the creative parts; deciding what you want to feel and who you want to be, as well as affirmation suggestions!
SO much more empowering!
Your book sounds fascinating! Keep me posted. xoxo