If you are not doing it yet, then this is the time to start.
There is a huge list of benefits to incorporating journaling into your mental health routine. But for some clients, starting a journal is just too scary / too boring / or just to big of a change.
So here is an easy way to begin any day you need it.
- Get your PROOF or find a piece of paper, your note pad on your mobile, a notebook, a blog post… anything will work so don´t get caught up on this part.
- Give your self 2 minutes on this as it helps to focus on getting it done
- Now dump every thought swimming around in that brain of yours in point form, sentences, doodles, CAPITAL LETTERS…
You don’t need to share it with anyone. You don’t need to make it into a piece of artwork. And there is zero need to judge anything that comes out.
All this stuff is POPCORN! It only makes noise while popping inside your head. Once it is out then it becomes quiet. Stop letting it sabotage your focus.
What to do next…
- Breathe –> this brain dump has the power to clear your mind. It is very healing so just enjoy the moment
- Sort the list –> What can you control? What do you need help with? What needs to be accepted as simply wishful thinking?
- If something is a problem then figure out three possible solutions and start trying to do them. No matter how small the step, everything little bit helps.
- As you go through your day, things will magically get done as your brain has shifted to solving the task rather than trying to remember it. Your brain can do amazing stuff so give it a chance. Maybe it won’t be perfect, but maybe it will be good enough to get it done.
- Do the list again tomorrow. What falls off? What repeats?
Choose one thing and try to do it. Move to the next thing. Keep going.
Some task are easier to do in the morning while other tasks will never feel like the right time no matter how important or urgent they might be.
Try just doing the list then setting it aside. Do not try to figure out anything about the items. Just by getting them out of your head, it can create a state of calm lasting long enough to do one big thing –> a training session, writing that book, studying that lesson…
Dare yourself to try and see how it goes.
Kelea Quinn 