Andrea Leda
Change More Lives By Being Yourself

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Andrea Leda | Spiritual Leader for the Soul Seeker

 
 

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Posts tagged how to let go of self doubt
Weekly Journal Prompt: Keep your promise
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Weekly Journal Prompt Keep your PromiseEach week I gift a Weekly Journal Prompt for you to try on in your journal. As a part of my quest to help you be inspired by keeping a journal, I want to be your guide. You can see and write from all Weekly Journal Prompts here. Thanks for joining in!

As we edge closer to the end of January I think it's time to check in on the intentions you set on January 1. This week's prompt will help you do just this. Each month is either an opportunity to inch closer to bringing your intentions to life or each month becomes a space for old habits to stick around. I believe the choice is yours.

Today's weekly journal prompt is about keeping your promises to myself. Write this prompt at the top of your page: By keeping my promises to myself I will change...

Place 10 minutes on your timer, put pen to paper, and begin writing. In love, light, and journal writing - Andrea

P.S.

Want my weekly journal prompts in your email each week? Plus my monthly journal challenge and special giveaways? Join my FREE Journal Love Club today.

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Weekly Journal Prompt: Body Love
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Journal Prompt of the Week Body LoveEach week I gift a Weekly Journal Prompt for you to try on in your journal. As a part of my quest to help you be inspired by keeping a journal, I want to be your guide. You can see and write from all Weekly Journal Prompts here. Thanks for joining in!

Today's Journal Prompt of the week is all about self-love. Many of new start the New Year with the intention to start new habits. We want to try a new routine, new foods, or new books. All in hopes of feeling better about ourselves and our body.

I'm no different! I started the year with an intention to try Yoga as a means of connecting with my own energy body. I've also given up sugar and alcohol for the time being. I've done both these things to try and feel better in my body and with my choices.

I'm trying them because I believe they'll make me physically feel more whole. But it's important for me to remember that true wholeness comes from within. From self-acceptance and self-love.

Today use your journal to practice this. Your prompt is: What thoughts about my body am I ready to let go of? 

Place 10 minutes on a timer, put pen to paper, and start writing.

In light and love,

Andrea

P.S.

If you enjoyed this prompt and want to use your journal for more exploration in self-love and body-love then check out my 14-day course - Journal for: Body Love.

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Weekly Journal Prompt: If I accepted myself...
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If I accepted myselfEach week I gift a Weekly Journal Prompt for you to try on in your journal. As a part of my quest to help you be inspired by keeping a journal, I want to be your guide. You can see and write from all Weekly Journal Prompts here. Thanks for joining in!

This week's journal prompt of the week is about practicing self-acceptance. I'm in the middle of a wonderful book called, "Radical Acceptance" by Tara Brach, a meditation teacher and psychologist. As she points out in this book, acceptance is not passive allowance for things to happen in your life - but it is sitting back from reaction or attachment to judgment of what's happening in your life.

What would happen if you practiced self-acceptance? In your journal this week practice this and see what comes through your pen. You may even find a few words that life your spirit up which can make for beautiful mantras or daily reminders.

At the top of a fresh page write, "If I accepted myself, then..." Set your timer for 10 minutes, place pen to paper, and journal. In love and light, Andrea

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Weekly Journal Prompt: My 3 lessons from 2014...
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Weekly Journal Prompt My 3 LessonsEach week I gift a Weekly Journal Prompt for you to try on in your journal. As a part of my quest to help you be inspired by keeping a journal, I want to be your guide. You can see and write from all Weekly Journal Prompts here. Thanks for joining in!

This week's Journal Prompt of the Week is all about using your best lessons from 2014 to help you next year.

I could just give you some a goal setting prompt but I like to take a different approach to New Year resolutions.

If you really think about it, a resolution is about creating resolve in your life and finding a new course of action for that solution. One of the best ways to find solutions you know will work is by using what you already know.

I'll share more next week on why most New Year goal setting is unsuccessful and what you can do differently this year. For today try on this prompt in your journal.

Open your journal to a clean page and at the top write this question -

If I could go back to January of 2014 and teach myself THREE lessons for the year ahead what would they be?

Place 10 minutes on your timer and put pen to paper. I want to hear about your lessons! Leave me a comment below and share what you came up with. Mine are:

  1. Be patient and have faith in the unknown.
  2. Express gratitude and love for those who support you everyday.
  3. See the beauty in everyday life.

In light and love,

Andrea

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Weekly Journal Prompt: Gratitude & Family
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Journal Prompt of the Week gratitude and familyEach week I gift a Weekly Journal Prompt for you to try on in your journal. As a part of my quest to help you be inspired by keeping a journal, I want to be your guide. You can see and write from all Weekly Journal Prompts here. Thanks for joining in!

This week’s Journal Prompt of the Week is all about gratitude and family. I celebrate Christmas and tomorrow is Christmas eve. I will be with me entire family, all the siblings, parents, niece and nephew and I can't wait. Family is what it's all about.

I love this quote which sums this time of year up nicely -

"This year, I will remember that people are more important thank things."

-Dr. Wayne Dyer

Place 10 minutes on your timer and spend this time writing gratitude for your family. Your family could be your immediate family or close friends, your community or co-workers. Who embody's the word 'family' for you? Use your journal today to express gratitude for them. Happy Holidays, and as always, in love and light. -Andrea

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Weekly Journal Prompt: If this were my best year...
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Best year yet journal promptEach week I gift a Weekly Journal Prompt for you to try on in your journal. As a part of my quest to help you be inspired by keeping a journal, I want to be your guide. You can see and write from all Weekly Journal Prompts here. Thanks for joining in!

Today's Journal Prompt of the week is all about...making 2015 your best year yet. How is this possible? Well to be fair there's no way to know what 2015 has in store. There are unforeseen things on the horizon and this is ok. What will make 2015 an incredible year is knowing your strengths and using them to your advantage year round. 

Goal setting is nice. It gives you something to aim for. But how many goals from last year are still on your bucket list? It's not your fault. A goal without some strategy is a wish. They're fun to create and they have a purpose but what is your plan for bringing your goals to life?

Try this week's prompt to give you a head start on 2015. You just might surprise yourself! Write this at the top of a new page:

If we were to read this journal entry ONE year from today and you were looking back over the year what has to have happened in your life, both personally and professionally, for you to feel happy with your progress?

Put 10 minutes on your timer and place pen to paper.

I will spend a good portion of January around life planning. Plans are important! But how you approach your plans is more important than the plan itself. Coming from the right mindset or intention changes everything. I'll show you how. For today, enjoy your journal.

In love and light,

Andrea

P.S.

Today is the last day to sign up for my journal course with Sheic Journals - A year in Reflection! Sign up here.

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Journal Tour with Michelle Marie of Seaweed Kisses
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journal02Journal writing is different for everyone. The beauty of being a journal keeper is that you can make your journal practice whatever you want it to be! Each month I will take you on a Journal Tour of different journal keepers and their journal practice. These tours inspire me and my hope is they'll get you excited about your journal. Want to share your journal practice? Submit here. 

This month's journal tour is with Michelle Marie of Seaweed Kisses. Her images alone are well worth spending some time on her site - but as a fellow journal lover I was thrilled when she wanted to show us around her practice. This is one you'll want to sip a cup of tea with. I'll wait...

Without further ado, welcome Michelle!

"Throughout the years, journaling has always allowed me to be more open, free, and understand a deeper sense of myself. By uncovering my love for self expression through writing, I've been able to gain and appreciate the power of the mind's creativity and experience the impact and effects words can play in our daily lives.

1. When did you start journal writing? Why did you start?

Journaling has always been a hobby of mine since I could remember. When I was younger, I would love to color in blank notebook pages and doodle various mini stories. It wasn't until the age of 11 that I actually started to document my days and thoughts by keeping more of a personal writing journal. It has been used throughout the years to help recollect memories and events from my day-to-day life.

2. What kind of journal writing is your favorite? Ie. stream of consciousness, prompts, poetry, etc

When I journal, the majority of the writing is freestyle. I write anywhere from how my day was, how I felt, what new thing I learned, how I'd like to better myself, etc. It's just pure randomness, really. In the past I tried organizing my thoughts into "subjects," but in time I found that having everything in one place worked best for me. It's easier to look back on the journal and see how much I've changed in all aspects of life.

3. What are your 3 top tips for keeping a journal or for getting started?

My top three tips for keeping a journal would be:

1- Just write for you. When I was younger this was a little hard to do due to a snooping step-mother and her curiosity for my journal, but if you have the freedom (or a good hiding space), don't hold back on anything. Keep the stories and feelings real and true to you. There's no one there to judge you, your writing, or your personal thoughts. With that being said, this leads up to my tip #2:

2- Don't hold back. This isn't a book that's going to be edited by anyone, so let it all out when writing. Emotions can play a big part in our memories. The more we capture these in writing, the easier it is for us to relive certain events or reminisce on past times.

3- Details make all the difference. I try to jot down every detail on whatever it is I'm thinking of. This happens especially when I'm writing about celebrations, life-changing events, or important milestones. It's always nice to reflect back and read how that day went, who was there, what that person said, what was felt, what made that particular day special, and so forth. Sometimes our memories can be a little fuzzy recovering every detail in our lives, so by writing them all down, it's a nice way to backtrack into memory lane.

4. Leave us a favorite prompt or journal technique we can use in our journals.

There's no right or wrong way to journaling, so do what makes you feel comfortable. However, one journaling technique that has helped me stay consistent with my writing is to just write everyday, even if it's small. When I was younger I could write pages and pages non-stop within my journal. Of course, I had more time back then (and an intense imagination), but that was always my excuse. I thought that if didn't have the time to journal in depth about what was on my mind, what was the point? Then I realized, "Who's to judge me?" So what if I write a one-liner? So what if I'm crunching for time and scribble down thoughts in an illegible manner? It doesn't matter because in the end the writing is here for me and only me. So even if I only had time to write, "Today was a sunny and fairly uneventful day," at least I was keeping the habit of journaling on a daily basis. Not everyday is going to be an essay kind of day, and that's okay."

Thank you Michelle for spending today with us showing us around your journal practice. Read Michelle's blog, Seaweed kisses, and follow her here.journal01

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Weekly Journal Prompt - 'Tis the Season
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JOURNAL PROMPT Tis the seaon

Each week I gift a Weekly Journal Prompt for you to try on in your journal. As a part of my quest to help you be inspired by keeping a journal, I want to be your guide. You can see and write from all Weekly Journal Prompts here. Thanks for joining in!

Just like that and we are in December. Every year I comment on not knowing where the year has gone even though I had a wonderful year! Each one seems to go just a little quicker, don't you agree? I love this time of year and the whole holiday season. It's so full with imagination, reflection, and joy. Our home is already brimming with twinkly lights, hot cocoa, and gift wrapping.

Today's journal prompt of the week is all about enjoying the season. What do you love about this time of year? What traditions do you look forward to? What new traditions are you excited to start? Use today's prompt to simply make a list of your favorite things for the season. Set a timer for 10 minutes and go! This makes for a great family or partner activity. Pin it up and cross things off as you go. Most importantly - enjoy! 'Tis the Season -Andrea

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Monthly Journal Challenge: December
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Monthly Challenge DEC 2014I love the holidays - yes, I am one of those people. I just do! The holiday season is full of my favorite memories and they keep on coming. It's also a wonderful time of year because it gives space for reflection. This is what you'll do a lot of this month in your journal challenge. December is not just for peppermint hot chocolate and holiday parties, it's also a time for hunkering down and practicing gratitude. We plant in the winter what we wish to cultivate in the spring. Use this month to reflect in 2014, what you're most looking forward to in the new year, and what you're thankful for this year. Enjoy!

The challenge is free to participate in. Included each month are 12-15 writing prompts in a .pdf calendar you can download, print out, and keep in your journal or on your desk. The prompts aren't everyday but spread out over the month. Some prompts are specific to that month or season, and some are just for fun.

Here's how it works:

1. Download your calendar here - Monthly Challenge DEC 2014

2. Leave me a comment telling me you're in! You can also use the #monthlyjournalchallenge to share your experience.

3. Enjoy your month of journal writing.

Thanks for participating and have fun! -Andrea

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Weekly Journal Prompt: Gratitude
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Weekly Journal Prompt GratitudeEach week I gift a Weekly Journal Prompt for you to try on in your journal. As a part of my quest to help you be inspired by keeping a journal, I want to be your guide. You can see and write from all Weekly Journal Prompts here. Thanks for joining in!

If you live in the U.S. then you know that Thanksgiving is in just a few days. For me personally, Thanksgiving marks the beginning of a reflective close to the year. From there forward it's all about friends, family, loved ones, and coming together. It's also a time to express gratitude and this is what today's Weekly Journal Prompt is all about.

First a quote I love about why practicing gratitude is so powerful - "Gratitude is part of a wider life orientation towards noticing and appreciating the positive in the world. This life orientation should be distinct from other emotions such as optimism, hope, and trust." - Dr. Marc Schoen 

Gratitude is one of the most useful practices when aiding anger, fear, self-doubt, anxiety, and uncertainty. It brings you back to the here and now where things are in fact good. Not only is acknowledging the good important but it creates perspective and grace which are always lost in anger, fear, self-doubt, anxiety, and uncertainty.

For today's weekly journal prompt use your journal for gratitude list making. For 10 minutes list out everything you're grateful for. I bet your list will begin with things like all that you have and will turn into who you are and then for emotion itself. Pay attention to the emotions you're grateful for such as love, compassion, and forgiveness. They're within you - where are you focused? Happy Thanksgiving! -Andrea

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Weekly Journal Prompt - Future self diary entry
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Weekly Journal Prompt 10 years in the futureEach week I gift a Weekly Journal Prompt for you to try on in your journal. As a part of my quest to help you be inspired by keeping a journal, I want to be your guide. You can see and write from all Weekly Journal Prompts here. Thanks for joining in!

This weeks Journal Prompt of the Week is about writing a diary entry ... 10 years in the future. What makes this weekly journal prompt so powerful is the instant connection with your wise self.

When I was doing my life coach training my teacher walked me through a future-self meditation. In this meditation I got to sit with my future self and ask all kinds of questions and gain insight about what direction to take.

Let go of rationality and allow your older, wiser self to unfold onto the page.

Where do you want to be living? What do you want to be doing for work? What hobbies have you mastered? What are your relationships like? What lessons have been your greatest teachers?

Any kind of future self work connects you to the part of yourself that has a lot of wisdom. It's all in you already - it's just a matter of feeling like you can connect with it. In the journal you can have space to do just this.

Set a timer for 10 minutes, date your entry, and begin: Dear Diary...

Have fun and enjoy this playful journal prompt! -Andrea

Journal PromptsAndrea Wilbornandrea leda wilborn, anxiety disorder, anxiety symptoms, balanced living, brene brown, burn out, burn out symptoms, center for journal therapy, center for journal therapy instructor, Certified life coach, Conscious Living, create more balance, creative journal ideas, daring greatly book, effects of burn out, effects of low self-worth, find a life coach, gifts of imperfection book, health coach, help from stress, help from stress and anxiety, how to be balanced, how to be mindful, how to create more balance, how to improve my self-confidence, how to journal, how to know you need a life coach, how to know you’re anxious, how to know you’re stressed out, how to let go of self doubt, how to use your journal, I want to hire a life coach, improve balance, journal class, journal course, journal program, journal prompts, journal to the self, journal to the self class, journal workshop, journal writing, journal writing ideas, journal writing Portland, journal writing prompts, journaling, journaling ideas, journaling online, journaling tips, journaling topics, keeping a journal, life coach portland, life coaching, life coaching Portland, meditation, mindful eating, mindful living, mindfulness exercises, mindfulness practice, NW Portland Life Coach, online journal class, panic disorder help, personal journal writing, Portland life coaching, professional life coach, self doubt, self-confidence, self-esteem, self-worth, stress, stress and anxiety, stress help, wellness coach, what is worthiness, why hire a life coach, worthinessComment
25 Ways to Find More Time to Journal
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25 ways to find more time to journalToday's post is a gift from Angee of Sheic JournalsWhen doing research for my course, Journal for Joy, I surveyed my readers and found that more than 60% of you don't journal because you don't have time. Angee found similar results when she surveyed her readers too. I understand the dilemma. Your day is packed enough as it is, how are you supposed to carve out quiet time for journal writing too? So when Angee created this e-book I was thrilled! Angee founded the journal line Sheic Journals and writes tips to help you use your journal. (I love this journal here) She created this e-book, 25 Ways to Find More Time to Journal and is offering it to my readers as well! Just enter your name and email below and it'll drop in your email. Trust me, you want this! In love and light, Andrea

Download 25 Ways to Find More Time to Journal: a free e-book 

* indicates required

Journal PromptsAndrea Wilbornandrea leda wilborn, anxiety disorder, anxiety symptoms, balanced living, brene brown, burn out, burn out symptoms, center for journal therapy, center for journal therapy instructor, Certified life coach, Conscious Living, create more balance, creative journal ideas, daring greatly book, effects of burn out, effects of low self-worth, find a life coach, gifts of imperfection book, health coach, help from stress, help from stress and anxiety, how to be balanced, how to be mindful, how to create more balance, how to find time to journal, how to improve my self-confidence, how to journal, how to know you need a life coach, how to know you’re anxious, how to know you’re stressed out, how to let go of self doubt, how to use your journal, I want to hire a life coach, improve balance, journal class, journal course, journal program, journal prompts, journal to the self, journal to the self class, journal workshop, journal writing, journal writing ideas, journal writing Portland, journal writing prompts, journaling, journaling ideas, journaling online, journaling tips, journaling topics, keeping a journal, life coach portland, life coaching, life coaching Portland, meditation, mindful eating, mindful living, mindfulness exercises, mindfulness practice, NW Portland Life Coach, online journal class, panic disorder help, personal journal writing, Portland life coaching, professional life coach, self doubt, self-confidence, self-esteem, self-worth, sheic journals, stress, stress and anxiety, stress help, wellness coach, what is worthiness, why hire a life coach, worthinessComment
Weekly Journal Prompt - My heart's desire...
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what does my heart desireEach week I gift a Weekly Journal Prompt for you to try on in your journal. As a part of my quest to help you be inspired by keeping a journal, I want to be your guide. You can see and write from all Weekly Journal Prompts here. Thanks for joining in!

This week's Journal Prompt of the Week is all about your heart's desire. What is it your heart really desires? Now I'm not talking about love. When I say heart I mean what you enjoy and want most out of life. What does your heart tell you to do? We live so much of our life from our rational mind but our mind is tricky. It's designed to keep you safe at all costs. And it does a pretty amazing job at this but too good if you ask me.

It keeps you from taking risks as part of it's safe-keeping protocol and often times this means missing out on the things you want most from life. So I ask you, what does your heart desire? Do you want to climb a mountain? Become a professional knitter? Take photos of the ocean? Write a novel? Teach? Go back to school? Only you know your truth.

When I did this prompt I discovered that my heart wanted more time with family and friends. That although my work is a life line for me and I love it dearly I wasn't spending nearly enough time with those who matter most. So I made a change. I'm actually writing this from my brother's house in San Francisco where we're spending five days chasing after a 2-year old and sitting in the fog. And I love it. It's just what the heart ordered.

Spend 10 minutes writing from the perspective of your heart's desires. Stretch your imagination and don't hold back. You'll be amazed how fast 10 minutes can go! Have fun with this one and enjoy. In love and light, Andrea

Journal PromptsAndrea Wilbornandrea leda wilborn, anxiety disorder, anxiety symptoms, balanced living, brene brown, burn out, burn out symptoms, center for journal therapy, center for journal therapy instructor, Certified life coach, Conscious Living, create more balance, creative journal ideas, daring greatly book, effects of burn out, effects of low self-worth, find a life coach, gifts of imperfection book, health coach, help from stress, help from stress and anxiety, how to be balanced, how to be mindful, how to create more balance, how to improve my self-confidence, how to journal, how to know you need a life coach, how to know you’re anxious, how to know you’re stressed out, how to let go of self doubt, how to use your journal, I want to hire a life coach, improve balance, journal class, journal course, journal program, journal prompts, journal to the self, journal to the self class, journal workshop, journal writing, journal writing ideas, journal writing Portland, journal writing prompts, journaling, journaling ideas, journaling online, journaling tips, journaling topics, keeping a journal, life coach portland, life coaching, life coaching Portland, meditation, mindful eating, mindful living, mindfulness exercises, mindfulness practice, NW Portland Life Coach, online journal class, panic disorder help, personal journal writing, Portland life coaching, professional life coach, self doubt, self-confidence, self-esteem, self-worth, stress, stress and anxiety, stress help, wellness coach, what is worthiness, why hire a life coach, worthinessComment
Weekly Journal Prompt - Trust your gut
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weekly journal prompt trust your gutEach week I gift a Weekly Journal Prompt for you to try on in your journal. As a part of my quest to help you be inspired by keeping a journal, I want to be your guide. You can see and write from all Weekly Journal Prompts here. Thanks for joining in!

This week's Journal Prompt of the Week is all about your trusting your gut and listening to your inner-wise self. I wrote yesterday about how to listen to your intuition. One of the fastest and easiest ways to tune into your intuition is to journal with it. Yes, journal with your intuition. This is one of my favorite journal techniques because it quickly shows you how much insight you have access to. You just have to ask!

I have many names for my intuition -  I call her my inner-wise self, my gut, my higher self, my soul, and my inner-guide. Choose which ever word or phrase feels most true for you. Write on a fresh journal page, "What my inner-wise self wants me to know is..." and let your pen do the rest. Insert your word or phrase in for "inner-wise self" if needed.

Spend 10 minutes writing from the perspective of your inner-guide. Stretch your imagination and don't hold back. You'll be amazed how fast 10 minutes can go! Have fun with this one and enjoy. -Andrea

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7 Things to Avoid When Journaling
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7 THINGS TO AVOID WHEN JOURNALINGLet me preface this article by saying that there are no rules when journaling. There just can't be. Journaling is a free space for your thoughts, dreams, ideas, stress, fears, and more. Rules are just big boundaries to creative freedom and that in turn will stop you from getting onto paper what really needs to be there. I do, however, recommend that you date your journal entries. Although your journal pages will be full of your words you won't remember writing them. Odd, I know. But it's true! I will go back through and read something I wrote just a week ago and have no recollection of it. Dating your journal entries at least gives you some context for time.

This all being said, there are 7 things you don't want to do when journaling. They're not rules and your journal practice will still be a satisfying one if you do any of these. However, their absence allows you to get to the root of your writing. The heart of the matter. The first few sentences of any journal entry are pretty surface-y. But keep going and let go of the 7 things listed below and watch your world and imagination crack open!

The 7 Things to Avoid when Journal Writing

Thing #1 - Editing

It's hard not to edit. I have students who will not write at all because they're afraid of their grammar or their spelling. They want to go back through and erase, edit, cross out, and rearrange whole sentences. Let me remind you - you're not turning this in! Stop writing for your inner-editor. She is not the one who counts. In fact she will keep you from really getting to the goods in your writing. Which brings me to thing #2...

Thing #2 - Stopping

Once you put pen to paper don't stop writing. Timed journaling can help with this. Just knowing that you're only going to write for 7 or 10 minutes can make it feel easier to keep the pen moving. If you get stumped or your flow of thoughts suddenly stop write the last word you wrote over and over. Seriously. Until you can tap back into your flow, and you will.

Thing #3 - Asking, "Why?"

Your writing will surprise you. Your threads of ideas will not always make sense. In fact they may make zero sense! This is ok. Don't ask, "Why?" Accept that your journal can reveal big truths and help move you through your life if you allow it to. Your journal can help you ask scary questions. Even answer those big scary questions. But your answers won't always be logical. They will be very emotional. Listen to them. Which brings me to thing #4...

Thing #4 - Critiquing 

So you wrote some things that scare you, it's ok! Try not to critique what comes through your journal. Whether you write it down or not these thoughts are somewhere in your mind. I think it's better to put them on paper where you can see them and then decide what to do with them. When I experienced my personal wake up call this summer my head was swimming in self-doubt. It was my journal that gave me space to indulge in living a different dream. Before I took a leap of faith with my career I took one in my journal because it was less risky. And it felt so good I knew I had to take action. So don't critique. Accept all of you.

Thing #5 - Holding back

Often times I find myself journaling and a thought or story comes up that I want to explore but I'm afraid to actually put it on paper. This is what holding back looks like. But when you hold back your journal becomes another glossy thing in your life like your Facebook or Pinterest boards. Although fun, this isn't real life! It's an edited version. Do you have any place in your life where you can be your un-edited self? Your journal is the perfect companion for this. So don't hold back. Which brings me to thing #6...

Thing #6 - Judging

Similar to critiquing, judging is anytime you look at what you've written and let the self-doubt gremlins in. Or worse, you feel ashamed. Journals aren't always heavy. But you even judge your dreams! Thinking how silly or out there they are. This is also judgment. How are you supposed to thrive in your life if you can't even face what you want out of life? Our journey's don't always make sense and often times they are not at all what we planned. Go with the flow - in life and in your journal.

Thing #7 - Comparing

Journals are private. Even when I share bits and pieces from my journal on my Instagram feed I'm not letting you into the depths of my journal because they are private. This is one of their best traits. So it's silly to compare your journal to another. You may not compare the content to yours but you might compare how often someone else journals. That they journal and you don't. That they love it and you don't. If journal writing works for you and you enjoy it then great! Keep journaling and find what works for you. If not it's ok too. Don't compare your process to someone else's.

There you have 7 things to avoid when journaling. Journal writing is a practice so naturally not doing these 7 things is also a practice. What matters most is that you have fun with your journal. These 7 things will take the fun out of it. -Andrea

CONSULT

Journal Prompts, Life Purpose, MoneyAndrea Wilbornandrea leda wilborn, anxiety disorder, anxiety symptoms, balanced living, brene brown, burn out, burn out symptoms, center for journal therapy, center for journal therapy instructor, Certified life coach, Conscious Living, create more balance, creative journal ideas, daring greatly book, effects of burn out, effects of low self-worth, find a life coach, gifts of imperfection book, health coach, help from stress, help from stress and anxiety, how to be balanced, how to be mindful, how to create more balance, how to improve my self-confidence, how to journal, how to know you need a life coach, how to know you’re anxious, how to know you’re stressed out, how to let go of self doubt, how to use your journal, I want to hire a life coach, improve balance, journal class, journal course, journal program, journal prompts, JOURNAL TIPS, journal to the self, journal to the self class, journal workshop, journal writing, journal writing ideas, journal writing Portland, journal writing prompts, journaling, journaling ideas, journaling online, journaling tips, journaling topics, keeping a journal, life coach portland, life coaching, life coaching Portland, meditation, mindful eating, mindful living, mindfulness exercises, mindfulness practice, NW Portland Life Coach, online journal class, panic disorder help, personal journal writing, Portland life coaching, professional life coach, self doubt, self-confidence, self-esteem, self-worth, stress, stress and anxiety, stress help, wellness coach, what is worthiness, why hire a life coach, worthinessComment
Journal Tour: Skylor Powell
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Skylor Powell 1Journal writing is different for everyone. The beauty of being a journal keeper is that you can make your journal practice whatever you want it to be! Each month I will take you on a Journal Tour of different journal keepers and their journal practice. These tours inspire me and my hope is they'll get you excited about your journal. Want to share your journal practice? Submit here This month I'm taking you on tour of a yogi and wellness author, Skylor Powell, and her journal practice. Her work helps people feel more centered in their body through a healthier relationship with food. Skylor is an incredible woman who has taken me under her wing these past few years. Plus I just really like her :) Skylor is my guest teacher at this month's Women's Journal Group. There are just a few spots left - journal group is held the first Thursday of every month. Having her guest teach is a real treat!

Skylor as been a journal keeper since she was 11 so I know you'll enjoy reading about her evolution through the years of her journal practice. I especially love that even as a young kid Skylor learned that her journal was the perfect place to grieve and heal. Without further ado...

Skylor Powell 21. When did you start journal writing? Why did you start?

I've been journaling since I was about 11. My life was pretty weird as a kid! My dad passed away when I was 8, my step dad and my mom (who had been married since I was born) split a couple years later and I spent a lot of time holed up in my room journaling to cope.

2. What kind of journal writing is your favorite? Ie. stream of consciousness, prompts, poetry, etc.

I started collage journaling - cutting out pictures that resonated with what I was feeling and pasting them all together creatively. It developed into poetry while I was in high school. Then I read The Artist's Way and stream of consciousness is my jam right now.

3. What are your 3 top tips for keeping a journal or for getting started? 

  • Find a journal and a pen that you are attached to. Some people love black ink, some colored ink - spiral notebooks, composition notebooks - set yourself up to love journaling by loving the ink and paper.
  • Introduce yourself to your journal first thing. It's your new friend, your partner in crime. Just like any relationship, you don't begin by saying the things that make you feel vulnerable. Start at the surface and let yourself get to know yourself through your journal.
  • After you get comfortable, treat your journal like your bathroom. You can be naked and fart and pick your nose and no one will ever see you, so dive in to the deep stuff because it very well may be the way to uncover some really beautiful pieces of you!

4. Leave us a favorite prompt or journal technique we can use in our journals. 

The unsent letter is one of my favorites. Sometimes you have feelings and thoughts that you aren't comfortable sharing with anyone and that's completely okay. But keeping it bottled inside can make you feel ashamed. By writing them down, we acknowledge and accept that they exist. We get to let go of the shame by acknowledging that our feelings are real, and we don't have to expose our vulnerabilities in the process. And sometimes, after it's written, we realize just how important it is to send the letter. The unsent letter is a first step in fulfilling the potential of a myriad of different paths!

P.S. Read my October Journal Tour here with Scott Mansfield.

Journal PromptsAndrea Wilbornandrea leda wilborn, anxiety disorder, anxiety symptoms, balanced living, brene brown, burn out, burn out symptoms, center for journal therapy, center for journal therapy instructor, Certified life coach, Conscious Living, create more balance, creative journal ideas, daring greatly book, effects of burn out, effects of low self-worth, find a life coach, gifts of imperfection book, health coach, help from stress, help from stress and anxiety, how to be balanced, how to be mindful, how to create more balance, how to improve my self-confidence, how to journal, how to know you need a life coach, how to know you’re anxious, how to know you’re stressed out, how to let go of self doubt, how to use your journal, I want to hire a life coach, improve balance, journal class, journal course, journal program, journal prompts, journal to the self, journal to the self class, journal workshop, journal writing, journal writing ideas, journal writing Portland, journal writing prompts, journaling, journaling ideas, journaling online, journaling tips, journaling topics, keeping a journal, life coach portland, life coaching, life coaching Portland, meditation, mindful eating, mindful living, mindfulness exercises, mindfulness practice, NW Portland Life Coach, online journal class, panic disorder help, personal journal writing, Portland life coaching, professional life coach, self doubt, self-confidence, self-esteem, self-worth, stress, stress and anxiety, stress help, wellness coach, what is worthiness, why hire a life coach, worthinessComment
Monthly Journal Challenge: November
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Monthly Challenge Nov 2014Welcome to November! I'm a little/a lot sad that October has already come and gone BUT it marks the start of the holiday season. And I love the holiday season. Friends, family, comfort food, scarves, and twinkly lights are on their way. This is also a great month for practicing gratitude which you will see plenty of in November's Monthly Journal Challenge. The challenge is free to participate in. Included each month are 12-15 writing prompts in a .pdf calendar you can download, print out, and keep in your journal or on your desk. The prompts aren't everyday but spread out over the month. Some prompts are specific to that month or season, and some are just for fun.

Here's how it works:

1. Download your calendar here - Monthly Challenge November 2014

2. Leave me a comment telling me you're in! You can also use the #monthlyjournalchallenge to share your experience.

3. Enjoy your month of journal writing.

Thanks for participating and have fun!

Journal PromptsAndrea Wilbornandrea leda wilborn, anxiety disorder, anxiety symptoms, balanced living, brene brown, burn out, burn out symptoms, center for journal therapy, center for journal therapy instructor, Certified life coach, Conscious Living, create more balance, creative journal ideas, daring greatly book, effects of burn out, effects of low self-worth, find a life coach, gifts of imperfection book, health coach, help from stress, help from stress and anxiety, how to be balanced, how to be mindful, how to create more balance, how to improve my self-confidence, how to journal, how to know you need a life coach, how to know you’re anxious, how to know you’re stressed out, how to let go of self doubt, how to use your journal, I want to hire a life coach, improve balance, journal class, journal course, journal program, journal prompts, journal to the self, journal to the self class, journal workshop, journal writing, journal writing ideas, journal writing Portland, journal writing prompts, journaling, journaling ideas, journaling online, journaling tips, journaling topics, keeping a journal, life coach portland, life coaching, life coaching Portland, meditation, mindful eating, mindful living, mindfulness exercises, mindfulness practice, monthly journal challenge, NW Portland Life Coach, online journal class, panic disorder help, personal journal writing, Portland life coaching, professional life coach, self doubt, self-confidence, self-esteem, self-worth, stress, stress and anxiety, stress help, wellness coach, what is worthiness, why hire a life coach, worthinessComment
October Book Club Chat: Daring Greatly
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Daring Greatly book review

“Vulnerability is not weakness, and the uncertainty, risk, and emotional exposure we face every day are not optional. Our only choice is a question of engagement. Our willingness to own and engage with our vulnerability determines the depth of our courage and the clarity of our purpose; the level to which we protect ourselves from being vulnerable is a measure of our fear and disconnection.” This is how the book opens.

This is itself is a great synopsis of what Daring Greatly is all about. Practicing vulnerability is not weakness and emotional exposure will happen no matter what. Moments of shame do happen. Our choices are to A) Hide B) Numb C) Be mad D) Practice vulnerability.

When we choose option D, however, we also choose authenticity and allow ourselves to be seen. You know what happens when we don’t choose D? We live in fear of not being enough, scarcity, comparison, and inner gremlins that never seem to shut up. Worse of all, we think we’re alone.

Let’s debunk some Vulnerability Myths -

  • ‘Vulnerability is weakness’ - It actually takes brave acts of courage to be vulnerable because it requires being seen when you really don’t want to be. On page 36 Brene lists what her research uncovered as vulnerability and these things are far from weakness. Things like asking for forgiveness, having faith, the first day after divorce, falling in love, admitting you’re afraid, and many more. When do you feel most vulnerable? What does this say about your strength?
  • ‘I just don’t do vulnerability’ - Whether you think you do vulnerability or not, it does you. Pretending you don’t engage with vulnerability means you engage activities or habits to avoid vulnerability. This is how numbing happens. Those things that take the edge off like a glass of wine every night, the bakery run on the way home from work, a full Sunday of The Housewives marathon. Practice vulnerability or practice trying to avoid pain. What do you do to push feeling vulnerability away? How can you better embrace vulnerable moments?
  • Vulnerability is letting it all hang out’ - Practicing vulnerability does not require ‘over sharing’, in fact it is quite the opposite. When you practice vulnerability do so with someone you totally trust to sit with you in your worst moments and celebrate your best.
  • I can go it alone’ - If you plan to go it alone you may also want to plan for being lonely. As a society we tend to glorify independence as bravery but really going it alone is lonely. Vulnerability requires support and visibility. Both things we can’t do alone.

So why all this hype about vulnerability? Because practicing it is a direct combative of shame and guilt. Shame can not survive being talked about or shared. It feeds on secrecy and being hidden inside. Shame is feeling bad about who you are, guilt is feeling bad about something you did. Shame creeps in and sticks to everything.

Sometimes we define ourselves by our shame stories like not feeling thin enough, smart enough, rich enough, good enough, etc. And when things happen that feed this, like eating more cake than we wanted to, not getting our dream job, or putting more purchases on credit cards the guilt adds to our shame story. In these moments the best and scariest thing to do is have awareness, reach out to your support, and say, “I am in a shame spiral…” <— that is being vulnerable.

In a nutshell this is a wonderful read that will resonate with you. Based on over a decade of research, the concepts are founded in experience and will give you great insight into why you feel the way you do sometimes and how to move through it. I also recommend her book, “The Gifts Imperfection – 10 Guideposts to Wholehearted Living".

What did you think of this book? Did you view of vulnerability change? Leave me a comment below and share your thoughts! -Andrea

P.S. Don't miss November's book, "Not That Kind of Girl" by Lena Dunham.

Favorite BooksAndrea Wilbornandrea leda wilborn, anxiety disorder, anxiety symptoms, balanced living, brene brown, burn out, burn out symptoms, center for journal therapy, center for journal therapy instructor, Certified life coach, Conscious Living, create more balance, creative journal ideas, daring greatly book, daring greatly brene brown, effects of burn out, effects of low self-worth, find a life coach, gifts of imperfection book, health coach, help from stress, help from stress and anxiety, how to be balanced, how to be mindful, how to create more balance, how to improve my self-confidence, how to journal, how to know you need a life coach, how to know you’re anxious, how to know you’re stressed out, how to let go of self doubt, how to use your journal, I want to hire a life coach, improve balance, journal class, journal course, journal program, journal prompts, journal to the self, journal to the self class, journal workshop, journal writing, journal writing ideas, journal writing Portland, journal writing prompts, journaling, journaling ideas, journaling online, journaling tips, journaling topics, keeping a journal, life coach portland, life coaching, life coaching Portland, meditation, mindful eating, mindful living, mindfulness exercises, mindfulness practice, NW Portland Life Coach, online journal class, panic disorder help, personal journal writing, Portland life coaching, professional life coach, self doubt, self-confidence, self-esteem, self-worth, stress, stress and anxiety, stress help, wellness coach, what is worthiness, why hire a life coach, worthiness Comments
Thank you!!

thank you I just wanted to take a moment to say "Thank You"...

Thanks for reading my articles, thanks for asking questions, thanks for stepping up and joining Journal for Joy.

It's always an exciting time watching my new students jump in and get started. I love watching them progress through the course and put their journals into action.

Bottom line, I love my "job"... I feel blessed.  :-)

It looks like I’ve got an amazing group of new folks! I can't wait to get you started tomorrow.

I'm going to be closing down registration in 15 minutes…

If you still want to get in, I’m closing down tonight at 9 PM PST U.S.... so you've got a few minutes left. Here's the link:

Journal for Joy registration closes tonight

Happy Journaling. -Andrea

P.S.

For those who are already registered, I look forward to getting you started tomorrow morning. “See” you then!

WorkshopsAndrea Wilbornandrea leda wilborn, anxiety disorder, anxiety symptoms, balanced living, brene brown, burn out, burn out symptoms, center for journal therapy, center for journal therapy instructor, Certified life coach, Conscious Living, create more balance, creative journal ideas, daring greatly book, effects of burn out, effects of low self-worth, find a life coach, gifts of imperfection book, health coach, help from stress, help from stress and anxiety, how to be balanced, how to be mindful, how to create more balance, how to improve my self-confidence, how to journal, how to know you need a life coach, how to know you’re anxious, how to know you’re stressed out, how to let go of self doubt, how to use your journal, I want to hire a life coach, improve balance, journal class, journal course, journal program, journal prompts, journal to the self, journal to the self class, journal workshop, journal writing, journal writing ideas, journal writing Portland, journal writing prompts, journaling, journaling ideas, journaling online, journaling tips, journaling topics, keeping a journal, life coach portland, life coaching, life coaching Portland, meditation, mindful eating, mindful living, mindfulness exercises, mindfulness practice, NW Portland Life Coach, online journal class, panic disorder help, personal journal writing, Portland life coaching, professional life coach, self doubt, self-confidence, self-esteem, self-worth, stress, stress and anxiety, stress help, wellness coach, what is worthiness, why hire a life coach, worthinessComment
Just 3 more hours...

3 HOURS LEFT TO REGISTERWell, this is the email where I just try to cover my butt (if you pardon the expression)... Here is the deal - in less than 3 hours I'm going to close registration for Journal for Joy.

The deadline is TONIGHT at 9 PM PDT U.S. time.

I'm so excited for this new course! Here's the link:

Journal for Joy closing in less than 3 hours

Happy Journaling. -Andrea

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