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How to Journal Your Way to the Life, Business, and Income of Your DreamsINTRODUCTIONIf you’re a business owner who has been online for any length of time, you know that talk of journaling comes up in business conversations quite frequently. Not only is it a great way to organize your thoughts and to work out difficult problems, but it’s also a way to focus on exactly what you want out of life.You only get one life and YOU are in charge of making it the best. If YOU are unhappy with the path you’re on, journaling can help you discover what you truly want and how to achieve those desires.Journaling is not ‘woo woo’ or meant only for those who are already deeply in tune with their inner self. Absolutely anyone can journal and each person will derive a different benefit from the practice.A small business owner can map out how to grow their business and income.A college student can map out what kind of career they want to pursue which aligns to their interests.Newlyweds can compare journals to choose where to live and what types of jobs pique their interest.Retirees can journal about their bucket list adventures.Adventurous families can plan their world travels while homeschooling the kids.A budding author can use journals to map out their story arc.Teens or young adults can use journals to record family history and stories from their elders.This is just a small fraction of examples of how journals can help clarify important life questions. In order to get the most out of your journaling experience, we’re going to answer some questions first, so you can clarify for yourself WHY you want to journal and what you hope to gain from this routine.Get ready because you’ll be asking yourself WHY a lot! The deeper you dig for answers, the more meaningful your journaling becomes.It’s time to get planning!Step one: Create A Journal That Sparks Amazement and Deepens Your SoulJournaling has many benefits but the only way it will be beneficial to YOU is if you have a strong desire to start the practice. Rather than thinking of journaling as a chore, or something that you ‘have’ to do, think of it as an exciting journey to discover your innermost desires.Everyone’s journaling experience is vastly different, which is why the deeper you dive into your psyche and identify what you really want in life, the more exciting the act of journaling becomes. You’ll have some people that journal simply to keep track of their workday and the tasks at hand while others have separate journals for their gratitude, finances, or health. While some people much prefer the simplicity of bullet journaling, others prefer the freestyle journaling of just writing what’s on their mind that day, using long hand and full sentences.The only ‘wrong’ way to journal is to start and stop repeatedly, or to think of it as a chore. With the following exercises, you’ll want to get clear on why you’re doing what you’re doing. That is, being deeply aware of what your intention with starting a journal is. You could use it to declutter your mind, plan and organize your day, get your creative juices flowing, record your life experiences or absolutely anything else that has meaning to you.One word I want you to get used to saying – even if it means saying it out loud – is WHY. Don’t just settle for that first answer to any of the exercise questions. Dig deeper by asking WHY. For example, let’s say you want to start a health journal because you want to reclaim your health by losing (insert your number) pounds and to get off your (insert your prescription of choice). By itself, ‘wanting to reclaim your health’ is a bold reason. But WHY? What’s at that deeper level? WHY do you really want to reclaim your health? Is it to be able to play with your young children? Is it to live past the age your parent was when he/she died? Is it to look stunning at the next high school reunion?Get brave and keep asking yourself WHY to those second level questions. Why is it important to you to wow the crowd at the reunion? Why is it important to live longer than your parent? Why do you want to play with your children? Keep digging deep! The more important your reasoning, the more likely you’ll be to stick with journaling and make it work for you. Instead of thinking you can skip a day of writing down your health stats, you’ll fall into a quick habit of tracking your progress because you’ve identified WHY it’s important to you.You’ve heard the saying that it takes 21 days to create a new habit? Challenge yourself to keep journaling for a straight 21 days. Adding anything new to your daily routine can be difficult, especially if you’re hesitant about whether you’ll gain any benefit from it, but what harm can it do to journal for 21 days? You’re not talking an hour each day. Allow yourself 10-15 minutes to start and see how it develops from there. Feel free to daydream about how journaling will benefit your daily life and pay attention to how you feel before and after journaling. What do you think it would feel like if you skipped journaling on Day 22? Embrace journaling as a daily habit and soon you won’t want to skip any days.If 21 days of straight writing sounds too difficult or boring, add some embellishments to your journal and treat it as an artistic canvas. Any supplies that you’d find in a scrapbooking section of the craft store would work well in a journal, so let your imagination get wild!When you approach journaling in this deep, intentional way the process no longer becomes a chore that you procrastinate about completing. Instead, journaling becomes an art where for a few moments you can explore the inner workings of your mind and soul. This type of thinking elevates your journals to masterpieces worth revisiting in the future instead of ‘just some notebooks’ that are taking up space in your home.Exercise: Find Your WhyDive deep into your reasons for starting a journal. The deeper you go, the more important the journaling process becomes.Answer the questions on the next page.Why do you want to start a journal?But WHY? (Dig deeper)What do I hope to get out of it?But WHY? (Dig deeper)What do you want to accomplish?But WHY? (Dig deeper)Exercise: Challenge YourselfUse this tracker to monitor your journaling practice.21-Day Journal TrackerDAY 1DAY 2DAY 3DAY 4DAY 5DAY 6DAY 7DAY 8DAY 9DAY 10DAY 11DAY 12DAY 13DAY 14DAY 15DAY 16DAY 17DAY 18DAY 19DAY 20DAY 21Congratulations! You made it!Brainstorm the possible outcomes you can achieve by journaling and the benefits you’ll receive from creating a journaling practice. Use the space below.Brainstorm Your Ideal Journaling OutcomesBrainstorm the Benefits You’ll Receive from JournalingExercise: Set Yourself Up for SuccessBrainstorm what you need to get started journaling. Get as specific as possible and/or find links to supplies you’d like. Journaling Supply ListJournal(hard cover, soft cover, embellished, plain, bullet pages, blank, or lined)List your favorites here:Pens(ballpoint, gel, thick/thin, colored)Stickers & Embellishments(think scrapbook supplies)Portable Supply Case(to keep things orderly or for easy transport)Other(anything that will make you smile and excite you about journaling. Get creative!)Exercise: Safe Space OutlineBrainstorm what you need to feel safe to journal your thoughts and feelings in a bold way. Safe Space SuggestionsYour IdeasA private room or location(in your home, your favorite park, etc.)Uninterrupted time alone(early morning, before bed, when kids are in school, Lunch break at work, etc.)Calm, quiet atmosphere(How can you create this if you have a busy home?Candles, essential oils, calming music, meditations, etc.)Private storage space for your journal and supplies(bedroom drawer, desk drawer, clothes dresser or closet, bookshelf, briefcase or tote bag, etc.)Exercise: Find Your TypeWhat type of journal do you want to start? Take the quiz on the next page to help you decide. Journal Self-AssessmentWhere do you feel you need more clarity? (It’s OK to choose more than one.)SpiritualityFinancial goalsBusiness goalsLife goalsCreativityHealth choicesHappiness and positive mindsetIf you chose more than one topic above, which one makes you the most excited to start journaling?Which best describes you:I like to write and prefer to write longhand.I want my journal entries short, sweet, and organized.Why do you want to journal?To clear my mind.To eliminate brain fog from too many thoughts in my head.To keep a diary of my feelings.To set goals and create action steps/timelines.To reset my focus on what’s important in life.To track my successes and maintain accountability with myself.To practice creative writing.To improve my general writing skills.To write down family stories for future generations.Do you prefer using journal prompts to get started or do you like writing what first comes to mind?Give me prompts.I can start on my own.Analyzing your quiz results:If you love to write with or without prompts and you want to preserve memories, improve your creativity or general writing skills, then a lined journal ready for your thoughts is best for you.If you prefer orderly entries with short lists – or you simply don’t like to write long entries – a bullet journal is ideal. Organizing your life, business, or health goals are also conducive to using short entries.If you want to focus on Spirituality and Faith, consider bible journaling or exploring your own thoughts and beliefs in a traditional journal.Gratitude journaling goes hand in hand with any of these other topics. If you’re focused on business, for example, write down 3 business-related things you’re grateful for. If you’re writing about health, what about your health makes you grateful? Or you can start a general gratitude journal if you want to adapt a more positive mindset in all aspects of your life.Match up the reason you want to journal with the layout or format of your journal. Consider a lined journal if you prefer to handwrite long entries. Consider blank journals if you want to add more embellishments and art than writing. Consider a planner-type journal that allows you to outline your big goals and your action steps – or create that layout yourself in a lined journal. On the other hand, use a bullet journal for short, organized lists without extra detail.Take a look at business planners if that’s where you’re focusing. Many planners include daily and monthly views with space for notes and goals. You can also decorate calendar with milestone stickers or other embellishments if you choose.Take time to search Amazon, Pinterest, local art and craft stores, or online retailers for a journal that speaks to you. From cover design to page layout, make sure the journal is set up for your goals and writing preferences.Step TWO: Breakthroughs Happen When Your Desire To Change Occurs - Your Time is Now!Have you heard the phrase ‘intentional living’? When we live with intention, we pay careful attention to all of our decisions. We don’t rush out to buy the latest and greatest electronic gadget on our too-full credit card. Instead, we think about whether or not that’s a good price and whether or not it will enhance our lives. I’m sure you can think of dozens of examples where you’ve impulsively acted only to regret the decision or wish you had waited on making such a purchase.‘Keeping up with the Joneses’ is another favorite phrase because it’s quite the opposite of intentional living. No thought is put into your purchases or choices; they’re done simply because someone else already did it or bought it. You don’t want to be left behind; you want to be part of the ‘in’ group that has all the trendiest outfits, cars, and other toys.What does this have to do with journaling? Well, journaling helps you become more intentional. There’s a purpose to you opening up your journal and writing. You’re living in that exact moment, allowing the thoughts, dreams, and feelings to travel from your brain onto a journal page. Once you develop a journaling habit you will start to see common threads in your entries, especially if your journal focuses on a single topic (finances, business, health, etc.) By giving yourself this quiet time to examine your feelings, you will discover breakthroughs that can change your life; that will cause you to live your life with purpose instead of carelessness. Your goal through this section is to let your guard down and express yourself in a carefree and honest way. Address your feelings – the good and the bad – but don’t belittle yourself for mistakes made in the past. Certainly, address any mistakes you’ve made in the journal but use this as a reminder not to make the same mistakes in the future rather than as a way to make yourself feel bad. Let’s start from where you are TODAY and learn to forgive past missteps and let go of any regrets.Living with intention will be easy by creating the momentum now to journal and address your feelings, which can be a transformational habit. Be sure to also journal about your own transformation along the way! Once you start to see positive changes, you’ll be more excited to continue journaling and living your life intentionally.Exercise: Start Where You AreUse this space to understand where you are now, what you’re struggling with, and what goal you want to accomplish with journaling. This is me NOW…Describe yourself and your life in detail. What do you like or dislike? Do you feel fulfilled? Why or why not? Are you happy? Why or why not?These are my struggles + roadblocks…Finances, family relationships, marital stress, and career woes are common roadblocks to happiness or success. Dig deep and identify why you aren’t ecstatic with your life; what’s holding you back from that dream life?This is who I want to become…In a perfect world, who would you be? What career would you have? What would you do in your free time? What would your daily life look like in this perfect world?What do you want to accomplish by journaling?Get specific. How will journaling enhance your daily life and your mindset?Exercise: Flip the ScriptWe’re all plagued by negative self-talk. Let’s turn around those negative thoughts into positive ones by using these templates. Turn Negative Thoughts……Into Positive ThoughtsI’m too tired for …I’ll put in my best effort even though I’m tired.I’m not good enough to …I’ll get better with practice.This didn’t turn out as expected…But I learned a valuable lesson.I don’t like ____________ about myself …But at least I’m alive and breathing.I wish I could …I’m going to plan some action steps to achieve that goal.Add Your Own BelowExercise: Let Go of the ‘Perfection Trap’There's no right or wrong way to journal. The only caveat to achieve the most benefits, however, is to be honest with yourself to ensure you don’t get caught in the ‘perfection trap’. List below all the ways you’re going to let go of perfection in your journal.Brainstorm Ways to Let Go of PerfectionFor example: Allow for mistakes, grammatical errors, and a not-so-pretty font or handwriting; address uncomfortable feelings; be honest about when you have fallen short of your own expectations.Write affirmations of encouragement/permission to let go of perfection.Exercise: Create Your Journaling RitualUse these tips – plus your own – to create a regular journaling ritual. Tips for Creating a Journaling RitualChoose your time of dayWhen will you have the fewest or zero interruptions?When will your home/office/favorite journaling place be the quietest?Time yourselfStart slow with 5-10-15 minute intervals.Add small increments if you go over and/or as you add more details to your journal entries.Set a timer on your phone, a kitchen timer, or use the Pomodoro extension on your Chrome browserAvoid electronic distractions while journalingBanish the temptation to check your email or social media before journaling.Turn off your notifications and your phone ringer.Journal away from your computer.Place your phone across the room so you can focus on journaling.Stretch and/or do some deep breathing to clear your mind before journaling.Focus on the thoughts that come to mind first.Set the mood with some scented candles, essential oils, white noise, nature sounds, or soft music.A calm atmosphere allows you to focus better on your journaling.Relax with your favorite beverage.Include something you love in your journaling space, such as:FlowersPhotographsArtworkSomething with your favorite colorAdd Your Own Ideasstep three: Here’s How to Begin Living With Intention & Create A life/Business By DesignNow that you have your supplies, your favorite spot, and a journaling routine, it’s time to get started and actually start writing. Start off by simply journaling about your feelings – about your chosen topic, world events, or the idea of journaling itself. Consider this your baseline of where you’re starting off.We all have feelings and opinions about life and exploring these through journaling is a great way to figure out where these feelings and beliefs originated, events that led you to feel so strongly about certain topics, and ultimately how these feelings can be used to create your ideal life. In addition to just writing your feelings, examine how you can improve or change these feelings or mindset roadblocks. This will likely take a few journaling sessions to explore and think about but most people journal because they want to improve themselves and/or reach big life goals. But first, you have to understand where you’re starting from.If you even need some inspiration – either to get started or after a few journaling sessions – check out the journal prompts in these following exercises. They’re divided into topics so just flip through to your chosen topic and don’t be distracted by the others. These are meant to be a starting point for a new journal entry but remember to dig deep. Don’t just write down a superficial answer; keep asking yourself WHY. At some point you may be able to detect a pattern of behavior or common threads in your entries; take this opportunity to explore those connections more deeply. You never know where a significant breakthrough is hiding!Exercise: Bullet Journal TemplateBullet journals typically have pages with a dotted grid, which make it easy to add simply bullets or to doodle designs. You can purchase bullet journals or create your own bullet paper using Microsoft Word.If you prefer to use a planner-style journal without the dotted pages, try this template below. You can also search online for other printable bullet journal templates that better suit your design style.MondayTuesdayWednesdayThursdayFridaySaturdaySundayGoalsTo Do ListNotesExercise: Journal Prompts for Self-DiscoveryInstead of wallowing in how to escape your feelings, let’s dive into more positive self-discovery to help you deal with your emotions.Self-Discovery Journal PromptsMy ideal day includes…10 things that make me smile are…My biggest insecurity is ... If I let go of it, my life would be …What is something you want to express but are afraid to do so?What advice would you give to your teenage self?Name two people you’d most like to have dinner with. Why? What would you discuss?If someone else described you, what would they say?Write 10 positive things about yourself.How have you changed in the last 5 years? What is/are your biggest lesson(s)?What do you need more of in your life?If money was no object and you couldn’t fail, what would you do?What’s your favorite memory?What is one risk you took that you’re proud of? What was the result?What’s one goal that you never shared with anyone? Why haven’t you shared?Are your goals really what YOU want or what OTHERS say you should want?I can’t imagine living without …What do you love about life?The kindest thing I can do for myself is …Make a list of what inspires you.Exercise: Journal Prompts to Bring in More Money Dig deep and come face-to-face with what you believe about money so you can tweak it to work more in your favor.Abundant Money Journal PromptsDescribe your relationship with money.What did you learn as a child about money?What is your first memory about money? Why is it memorable?Choose 5 words to describe your attitude about money.What financial advice would you have given yourself 5 years ago?What does it mean to ‘not have enough’ money?What does it mean to ‘have too much’ money?What is your biggest fear about money?If you have made money mistakes in the past, what lessons did you learn?What’s one thing you can do today to improve your financial future?What would you do if you ran out of money tomorrow?How would you like to feel about money?If you won the lottery tomorrow, what would you do? How would it change your life?How could you change your habits to save $5 each day?How do you deal with money stress?When I retire, I will …Do you agree that ‘money can’t buy happiness’? Why or why not?Do you believe that you are worthy or deserving of a prosperous life?Money allows me to …Exercise: Journal Prompts to Uplevel Your MindsetUse these prompts to help you obtain a positive, growth mindset and to feel in control of your thoughts. Journal Prompts to Uplevel Your MindsetWhat are you grateful for and why?Visualize what you feel physically and emotionally when you reach a goal. Write down how it feels in detail.When I reach my goal(s), how will my life change?What successful person do you look up to? How can you be more like them and reach that same success?What do I want in life and how can I achieve it?How can I practice self-care today?What makes me feel grounded?How can I have more fun today?What expectations do I have for myself that are holding me back?Name one of your long-term goals. What are you doing each day to achieve it?What you focus on grows. What’s worth focusing on today?What are you afraid of? How can you break free?Have you stretched your comfort zone in the last month? What did you learn? How did you feel?What has your inner voice been telling you recently? What does it mean?What distractions take your focus away from your goals? Why and how often? How can you get away from the distractions?Write down reasons why you believe in yourself.Describe the ‘old you’ versus the ‘new you’.Exercise: Journal Prompts for Increasing Your SalesThese prompts will help you gain clarity and understanding on how to amplify your sales for your business by gaining more confidence to show up. Journal Prompts for Increasing SalesWhat are you working on this coming week?Have you reached your annual/quarterly/monthly/weekly sales goals? Why or why not?What was the best thing that happened last week?Name 2-5 people you’d like to connect to this week. Why?What milestones have you reached that make you proud?What’s your most impressive customer success story? Name your top business priorities for the next 12 months.Is your current marketing plan yielding great results? If not, what changes can you make?How can you step out of your comfort zone this week/month/quarter?What do you want to create this week?I feel most successful when …Write about someone whose life is better because of you. Why is this so?How can I stay motivated today?How do you visualize yourself catering to preferred clients?How many sales do you need to feel successful? Why?Do you feel empowered when a new prospect reaches out to you? Why or why not?Do you feel ready to bring on more clients? Why or why not?What new marketing methods can you try this week/month/quarter/year?Exercise: Journal Prompts for Creating Your Desired LifeUse these prompts to help you find out what your ideal day actually looks like and which fear you’d like to overcome. You’ll discover how you want to feel when you wake up in the morning and what you already have to be grateful for. Journal Prompts for Creating Your Desired LifeMy ideal day begins with …My ideal location to live is … What lie have I told myself? What positive story can I tell instead?What is one huge experience or event that will make my life complete?I feel most alive when …My biggest ‘ah ha’ moment last year was … and I learned …I wasted time/energy on …I want to fill my time with …What is distracting me from my ideal life?How can I serve my family/community/world with my unique talents?How do I want to be remembered 50 years from now?This year I want to do more things like …One fear I’d like to overcome is …What is one thing I always wanted to do but haven’t?I feel happiest when …What is missing from my life? How can I get it?How can I give myself permission to chase my dreams? What’s holding me back?How can I enjoy my life more?How can I show myself love?Doing this journaling can be extremely deep work. If something came up for you that you’re not sure how to handle, some limiting beliefs came up, or you just want to CELEBRATE!, please reach out to me for a complimentary Clarity Session. Teri BachUntapped Potential Coaching ................
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