Use a Journal for Self-Discovery and Self-Expression

As a therapist, I often suggest to clients that they explore their feelings and thoughts by keeping a journal. Sometimes clients ask for a bit of direction with this process. Here are some journaling ideas if you're not sure where to start:

1. Write down what happened today and how you felt about it.

2. Write a letter to a person you are angry with. Say everything you are feeling and wish you had the nerve to say.

3. Draw a picture of the person you wrote the letter to in #2.

4. Make a list of all the things you are grateful for. List all the big things, all the small things, and everything in between that you can think of.

5. Circle the three most important things on the list you made in #4. Write a paragraph for each, expressing your appreciation to the person who had the most influence over it. If possible, turn this into an actual letter and send it.

6. Make a list of the things that you feel upset about right now. Write down as many as you can think of until you can't think of any more. Then choose the top five.

7. For each of the top five things you identified in #6, list 10 things you can do to gain control of the situation. Circle the top three from each list.

8. Make a timeline that represents your life. Fill it in with the most significant events that have shaped you: your early years, your teen years, and each decade that has followed. Draw pictures or icons next to the most important events. Use crayons or markers if you wish.

9. Write a few pages about your feelings about the timeline.

10. Describe how your life would be different if had or had not happened.

Here are some examples:

a. If your parents had divorced
b. If your parents had remained married
c. If your parents had been married
d. If your mother hadn't passed away
e. If you hadn't moved to
f. If you had gone to college
g. If you hadn't gone to college
h. If you had gone to College
i. If you had never met
j. If you hadn't broken up with
11. Make a list of all the things you wish you could do before your life is over.

12. Make a list of the things no one knows about you.

13. Write about your junior year in high school.

14. Write about what life was like before you became a parent.

15. Write about what you wish you had known before you became a parent.

16. Make a list of the things you still want to learn about being a parent.

17. Describe what it was like when you first met your partner.

18. Write about what you wish you had known about your partner before you married him/her.

19. Write about what you wish your partner had known about you before (s)he married you.

20. Write a letter to yourself as you were at age 10. Tell yourself:

a. What your life is like now
b. What you have learned since you were 10
c. What you want him or her to know
d. What you want him or her to beware of
e. What you want him or her to enjoy every moment of

21. Write a letter to your own parents. Tell them what your life is like now.

22. Write a letter to someone from your childhood or adolescence who didn't appreciate you or who misunderstood you. Tell the person what you want them to know and how you feel about the lack of connection between you.

23. Think of someone you never acknowledged for something important. Write that person a letter and acknowledge him or her.

24. Think of someone who never acknowledged you for something important. Write them a letter and tell them what you want them to know.

25. Make a list of five miracles you want to happen in the coming year. Write a paragraph or two describing each one and how your life will be better if it happens.

26. For each of the five miracles, make a list of:

a. Five barriers or forces that block or prevent it from happening

b. Five positive influences, things that encourage or support its happening

c. Five things you can do to reduce the barriers and strengthen the positive influences

27. Write about the five things you most like to do.

28. Write about the five things you most dislike doing.

29. Make a list of five places you'd like to visit. Describe what you imagine them to be like.

30. Write about three things you most regret doing or not doing. Describe what happened and how you feel about it.

31. Write a letter to your children, even if they have not yet been born. Tell them what you want them to know about you.

32. Write a letter to your grandchildren, even if they have not yet been born. Tell them what you want them to know about you.

33. Write a letter to your descendants one hundred years from now. Describe what your life is like today.

Garrett Coan is a professional therapist, coach and psychotherapist. His two Northern New Jersey office locations are accessible to individuals who reside in Bergen County, Essex County, Passaic County, Rockland County, and Manhattan. He offers online and telephone coaching and counseling services for those who live at a distance. He can be accessed through http://www.creativecounselors.com or 201-303-4303.

---

Skills for Change

The name of the game is CHANGE -- that's true... Read More

Pecked to Death By Ducks

Ever been in a situation where it seems like minor... Read More

What To Do? Lifes Big Question

We've all experienced the same thing at important crossroads in... Read More

Live Healthy - Six Steps To A Healthy Life

Six steps we can take to reduce our risks for... Read More

Mentors and Coaches: How to Be a Great Mentee or Learner

When you invest your time in being a mentee you... Read More

Among the Purpose & Personality

I have one magical thought, lets see it more closely.... Read More

What Is Executive Presence?

Often our clients refer someone to us for Executive Coaching... Read More

Home For The Holidays

In my husband's family, family members send Christmas cards to... Read More

Budda In Your Back Pocket

The other day I was late for something. Not very... Read More

How To Improve Your Selling Skills -- With Coaching Skills

But people love being coached. It's respectful and considerate of... Read More

How Coaches Find Clients Online

At a recent networking meeting Jana asked for a recommendation... Read More

Integrating Life and Work

Organizations are finally creating cultures that support a work and... Read More

Let Go of Your Past

People have a difficult time letting go of the past... Read More

5 Minute Morning Balance Ritual

"3 Questions, 5 Minutes a Day: Make leaps towards greater... Read More

Fear Is Nothing To Be Afraid Of!

What do you do when fear shows up? Do you... Read More

The Power of a Scope

We all know the power of a scope if you... Read More

Use a Journal for Self-Discovery and Self-Expression

As a therapist, I often suggest to clients that they... Read More

4 Brilliant Tips to Speed Read Faster than Ever

Many people, particularly students, would love to be able to... Read More

Why Things Are The Way They Are

Things are the way you think they are, because you... Read More

Top Ten Things You Would Never Hear a Coach Say (or then again?!)

When coaching, it's all about the client, be that as... Read More

Free Advice From Albert Einstein

What If You Could Ask Anyone For Help?Have you ever... Read More

What Dost Thou Speaketh? Hey, Affirm This Way!

Articulating repetitive statements with emotion will inevitably connect you to... Read More

Be Better at Business ? And Lose Weight, Too!

In business, individuals often secure the services of a success... Read More

Becoming An Information Filter And A Knowledge Sponge

As the title states, "Become an Information Filter and a... Read More

Strategic Checklists

I've been through a couple of checklists in the past... Read More

People Pleasing and How to Stop!

"People pleasing can leave you feeling empty and taken advantage... Read More

Coaching vs. Directing - How Does Improv Theater Suggest You Should Lead Your Team

An age old battle in improv that I believe resonates... Read More

The Long Way

I wrote you about four years ago, when my eight... Read More

Business Career Executive Coaching Article -Motivator, Discipline and Desire

"There is a certain combination of desire and discipline in... Read More

Whats Up With All These Coaches?

If you are anything like me, you may have noticed... Read More

I Give Free Consultations... So, Why Dont They Hire Me?

I show my clients a way to answer the question,... Read More

You Can Get There From Here

But first you've got to raise your standards.I know at... Read More

Unhook From The Perpetual Progress Grid

I have been a member of a group called the... Read More