I give all my 1:1 coaching clients a leather journal at the start of our coaching work together. Why?

Besides using it for note-taking, a journal can be a helpful tool for "thinking on paper." Not only will thinking on paper help you with activities like strategic planning, but it can also help you when you have troublesome or anxious thoughts.  It’s like a multi-tool for your brain!

Here are 3 ways you can use journaling to untangle your thinking patterns.

1. Ten Minute Brain Dump.

Set your timer for 10 minutes, and then write down whatever is in your head. You may notice some thoughts aren't as intimidating when you see them written down on paper. By the end, you'll start to untie your own mental knots.

2. Gratitude. 

Sometimes, we are stuck in unhelpful thinking patterns because we can't see the whole picture. Writing down a list of all you are grateful for will help you see the bigger reality of your life. It will also help you feel safe because you can see the positive things in your life. You will better appreciate the resources you already have. 

3. Curiosity. 

Ask yourself "what" or "how" questions about what you are feeling or experiencing. Avoid asking, "Why am I feeling this?" because that can send you down an endless analytical rabbit hole. Instead, ask yourself questions like "What am I feeling/thinking?", "How is that impacting me?", "What makes this so powerful?" and "What can I do about that?"

The key idea here is to get problematic thoughts out of the "driver's seat" and into the passenger seat, back seat, or (best case scenario) back into the trunk!

What helps you untie your own tangled thoughts?