Go Journal Yourself!

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Are you a “journal-phobic”? (“Oh no – don’t give me a blank page – I wouldn’t
know what to write!”) Or a “journal-phillic?” (I started my first diary as soon as I
could write and wouldn’t THINK of being without one!)

Either way – this is for you.

For those of you who shudder at the thought of the blank page, know that you are
not alone. Journaling is often misunderstood: judgment gets in the way. Check
out the guidelines below and think of it as a gift to yourself. (A FREE gift, at that!)

For those of you who have been musing on the written page for years, maybe your
journaling has gotten stale and you find yourself writing about the same issues
over and over. Try some new exercises or play with your journal in a different
way – use color, images, glitter or stickers!

There are lots of books that expound on the benefits of journaling. The best way
for me to “sell you” on its wonders is to urge you to just give it a try for a set
period of time.

If you’re a journal-phobic: “Stop while you still want to do more!” Allow yourself
only 3 min., then 5 min. then 10, until you can’t WAIT, WAIT, WAIT to WRITE,
WRITE, WRITE!

If you’re a journal-phillic: Mix it up and take your journaling to a new level.

Rediscover the miracles that abound when you give your Spirit the freedom to speak
up on the written page.

Get ready to discover the magic that’s possible once you embrace, or re-embrace,
this time honored technique to explore the inner YOU and “write” your way to
freedom, abundance and joy!

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GUIDELINES

A. No judgment allowed – this is YOUR journal – no one else will ever see it
unless you want them to. And at that point you can turn it into a book and
make millions!

B. Have FUN! Remember what it was like to color and draw as a kid even if
you think you “can’t.” Adults like color and pictures just as much as kids.

C. Use different tools for inspiration and for fun: colored markers, stickers,
quotes, pictures and phrases from magazines. You can put whatever you
want in your journal – you don’t have to make it all up yourself.

D. Use your journal linearly or flexibly as you see fit. You can go from page to
page whenever you sit down to play or set aside different sections that you
can return to when you want to add additional insights. If you divide your
journal into sections, tab or flag them for easy retrieval. Personally, I use
“Post-It Flags” which are colorful, stick well, can be written on and moved.

E. Have your materials handy when you want to play: a pair of scissors,
colored markers, glue stick or rubber cement, glitter pens, magazines for
visuals, books for quotes and fun stickers – like “Well Done” or cartoon
characters or whatever floats your boat.

F. Pick just ONE exercise from below and try it. If you struggle in any way
with the exercise, just notice it and pick another.

G. Try to see journaling as a gift to yourself. It’s a way to have fun exploring
who you are, what you want right now in life and who you want to be! Be
prepared for inspiration to bubble up as you flow along and have fun!!

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SUGGESTED EXERCISES

1. Write a love letter to yourself (yes – that’s right – to YOURSELF!)

2. Write a love letter to a significant other – especially if they’re ticking you off
at the moment.

3. List 5 things you’re grateful for every day. And you can repeat the same
things as the day before, if you have to. (You can also include things like,
“I’m grateful this day is OVER!”)

4. List 10 things that make you smile: people, places, pets, passions– anything
that makes you feel purely good with NO baggage attached. You can leave
room and add to this list as more things occur.

5. Make a list of things you can do for fun and for self care. Challenge yourself
to include things that are free and/or cost less than $10.00!

6. Draw a tree and write the names of all the people who love and support you
in the leaves. Make notes around the tree of how they support you.

7. Write a letter to someone who hurt you in the past.

a. Write exactly what you want to say to them.
b. Add forgiveness by writing– “I forgive you and I forgive myself for
bringing you into my life.”
c. Give love and compassion to yourself for having to deal with this
person.
d. Write “Thank You” as a way to thank The Divine for bringing this
person into your life for a reason or a season, even if you can’t see the
big picture right now.

8. Cut out pictures that inspire you or make you feel good. Glue them on
different pages throughout your journal so that they’ll serve as unexpected
delights. Write down what feelings come up when you turn to that page.
You can also do this with stickers (my personal favorites include the Disney
Princesses and “Atta-Girl” stickers!).

9. Write down all the things you’ve done in your life that you’re really proud
of: from surviving the birth process to surviving your boss. Don’t stop
until you have at least 20 things, and then go for more!

10. Take notes from an inspirational book you’re reading so that you can refer
back to key concepts that you want to remember.

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11. Make a list of 10 “Delicious Daily Habits” that enhance your life and how
you feel about yourself. Pat yourself on the back by including behaviors
that you’re already doing (like flossing your teeth). Try to include just two
new behaviors that you’d like to make into a habit for now. You can always
add new ones later.

12. Make a “to done” list at the end of the day

a. Include everything that you completed (or finally got started!)
b. No judgment on the “importance” of the activity!
c. Review the “Delicious Daily Habits” that you created and reflect on
which ones you did that day. (If you keep not implementing one of
your “habits,” reevaluate if it’s something that you really want or
think you SHOULD be doing.)
d. Do this as a daily exercise or create a section that you set aside in your
journal so that you can create a running list of successes and
completions.

13. Write down 5 people – living or dead – that you would like to have as a
permanent advisory board. Write down the attributes that you think each
one brings to the table and how they could help you run your life. Write to
them in your journal asking them for help and support.

14. Hire an “angelic staff” with any attributes you desire. (The heavens are the
limit!) Give them names and assign them “duties.” Have a “staff meeting”
in your journal and delegate what you want them to take care of in your life.
This is a totally trustworthy staff, so once you delegate, you can rest assured
that they will take care of it in the proper time and in the proper way. When
they produce results in your life, be sure to congratulate and reward them
during one of your virtual staff meetings! (Adapted from Hiring the
Heavens by Jean Slatter)

15. Become an observer of the way you think and how it makes you feel. When
you are feeling down or depressed or angry, try to remember what you were
thinking about that made you feel less then wonderful. See if you can
capture it on paper and then write down an alternative thought that makes
you feel good.

If you’re feeling fearful – write down your fears and then write down a list
of alternative ways to look at the situation. For example:

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 FEARS
1. I’m afraid that I’ll never meet someone
that meets my needs as a partner.
2. I’m afraid that I’ll never make enough
money to have the things I want in life.
3. It’s too late to fulfill my dreams in life.
4. Things will never change no matter how
hard I try.
ALTERNATIVES
1. There are so many great people out
there. I can’t wait to meet my perfect mate.
(And I only need ONE!)
2. Money is just an exchange of energy and
I have plenty of energy to exchange for
what I want in life.
3. As long as I live and breathe I can create
anything I want in my life by focusing on
what I want.
4. There are an infinite amount of
possibilities out there – many of which
I’ve never even thought of. All I have to do
is be open to Divine Inspiration!

16. Write a letter to yourself from a loved one who is gone and who you really
miss. Just let it flow out of you – don’t judge what comes out on the paper.

17. Ask your body for help:

a. Notice any place in your body where you feel tension or discomfort.
b. Ask the part of the body that’s uncomfortable what it needs to feel
better.
c. Write down whatever comes up. Don’t judge it. Feelings, images,
activities, thoughts are all fair game.
d. Once you feel complete, thank your body for communicating with you.

18. Set aside a few pages and put “Atta-Girls” at the top. Write down each and
every compliment you receive. Review this list when you need a lift!

19. Describe your dreams in detail :

a. Your dream house, dream job, dream relationship, dream level of health
and fitness, dream car, dream life!
b. Be as detailed as possible and include WHY you want what you want
and how it will make you FEEL when you get it.
c. Don’t be hampered by HOW you’re going to achieve or manifest
something in your life, just focus on WHAT you want and how it will
make you FEEL.
d. Set space aside in your journal for different areas of your life and add
to your dream vision as other ideas come to you. (And remember: Find
visuals to support what you want so that you can carry a mental
picture of what you want all day long!)
e. Review these descriptions as often as you can.

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 f. Remember that anything currently in your life that doesn’t make you
feel good is a wonderful opportunity to get clear on what you DO
want. And the more you focus on what you DO want, the more you’ll
attract what you want.

20. Create a “treasure map” or “vision journal”

a. Set aside a section for pictures that represent your dreams.
b. Include photos, stickers, images from magazines
c. Cut and paste and have FUN!!
d. Add to your treasure map whenever you see an image that delights
you!

21. Focus on Solutions

a. Think of a situation you’ve been complaining about.
b. Rate how you feel about it on a scale of 1 (This stinks!) to 10 (I’m
totally fulfilled!)
c. If you wrote down a “1” – skip to step e.
d. If you scored higher then a “1,” Great! Write down as many things as
you can think of that caused you to rate this situation higher then a 1.
e. If you scored a 1: write down what you feel would be the first tiny
signs that your satisfaction has increased by 1 point. Take some time
and write as many things as you can.
f. In light of what you’ve written above, what are the first small steps
you could take in the next day to increase your satisfaction with this
situation?
g. Begin to take some of the actions you’ve listed above. Journal when
you’re feeling a little more satisfied and build on whatever you’re
doing that helps you.
(Adapted from the “Solutions Focus” technique, by Mark McKergow)

22. List the people who have really changed your life and why.

23. List the qualities you truly like about yourself: intellectually, spiritually
and physically. Repeat this exercise whenever you’re having negative
thoughts or fears about yourself. (And if all you can put for now is that you
have nice feet – that’s fine!)

24. Write down daily “Happiness Awards”

a. Throughout the day, look around you with an eye to giving out awards
b. Be creative: Look for extraordinary flowers, delicious smells, the best
smile, the most efficient service or ingenious solutions to everyday
challenges

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 c. Have an award ceremony in your journal, making sure every
“noteworthy” person, place or thing you noticed is celebrated!
(Adapted from Happy for No Reason by Marci Shimoff)

25. List the qualities you truly appreciate about someone who is important to
you in your life. (This is especially helpful when they’re driving you nuts.)
You will definitely have to repeat this exercise more than once!

Ok, here are your first 25 exercises. (Whoops – have I overwhelmed anyone??) Just
pick one and give it a try. If that doesn’t jazz you, pick another.

See if anything inspires you to pick up your journal. If not, make up your own
exercises and share them with me if you’re willing!
Go to http://www.dianechew.com and post your comments on my blog under the
topic: “Go Journal Yourself.”

Good luck and have fun. Remember that this is for you and it’s all about knowing
yourself, celebrating yourself, exploring your dreams, and creating the life you
desire!

With love and gratitude for you all!

Diane Chew
“Your Feeling Good Facilitator!”

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 Diane Chew

B.S., PCC., CBA., CVA., EFT adv. cert.

How do you view the way the world works: through the practical eyes of the
scientist? (“Just the facts, m’am!”) Or through the dreamy eyes of the spiritualist?
(What can’t be seen is just as important as what can be seen!) Maybe you’re a
blend of both. And that’s what I can offer you as “Your Feeling Good Facilitator!”

I started out on the far side of spirituality - studying and working as a molecular
biologist in the early years after college. Life stepped in, however, and 15 years
later I had shifted to the far side of science. I immersed myself in the world of
Spirit in order to survive the daily stresses of a lucrative but demanding corporate
job.

I found the perfect blend of the practical and the spiritual when I discovered that
coaching was not just for sports! I graduated as a life and business coach from
Coach University and Corporate Coach University and knew I had found my life’s
work. I welcomed all the “tired masses yearning to be free” (from their stressful
lives, that is!)

Through the years, I have continued to study tools and techniques that appeal to
the objective and subjective perspective, to the right and left brain, and to the
scientist and the spiritualist. I delight in finding the perfect blend for each client –
offering a customized approach seldom found in a single coaching program.

My certifications range from “Behavioral and Values Analyst” to “Advanced

Emotional Freedom Technique Practitioner.” I use a variety of methods to help
clients better understand themselves and remove the blocks to the lives they
desire. I like to think that I serve as a gentle but firm guide - helping clients to
develop their “feel good muscles” so that they can immediately experience life’s
miracles NOW - even as they move towards closing the gap from where they are to
where they want to be physically, mentally, emotionally and spiritually.

I am a FIRM believer that life should be filled with laughter and fun – no matter
what circumstances you’re facing. It’s what kept me going through illness, job loss
and caring for a disabled husband. So my life hasn’t been a cakewalk – but I've
never lost my passion for helping others find joy for the journey. I'd like to help
you, too!

To sign up for your free “FEELING GOOD NOW” newsletter, and free report:
“Six Secrets to FEELING GOOD NOW and Living the Life of Your D.R.E.A.M.S.,
go to http://www.dianechew.com/sq.

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