Journal to Heal

Journal to Heal

Journaling is more than just writing out thoughts and ideas. The practice of writing can literally change your life. Research shows that writing things down is a powerful tool to rewire your brain. Problem is, most of us don’t take the time to write, and if we do, we don’t stay consistent enough to allow this practice to become second nature. Our brain is very clever, and often thrives off avoiding the uncomfortable through resisting this practice. Writing stretches parts of the brain that are new and uncertain. With every word, emotions from the subconscious are brought to the surface for examination. It is up to you to observe these emotions, feel them, and let them pass without judgement. This is where you go from being stuck, to unstuck and moving forward. This is where you begin to HEAL.

Before we get started, I want to remind you of a few things.

  1. Pick the same time everyday where you have the time to write for 20 minutes uninterrupted. Be sure you are well rested, and in a clear mental state. I prefer the morning, before my family wakes.

  2. Pick only one topic you will focus on today. You can repeat topics as you see fit.

Journal to Heal

  1. The behavior or pattern I want to change is ______________________________.

  2. Write statements that will help you achieve this.

    I recommend affirmations that align with your beliefs (to avoid cognitive dissonance AKA the internal battle that begins when you smell your own BS). For example, if in #1 the pattern that you want to change is creating space between you and your emotionally draining/toxic sister, for #2 you could write something like “I am learning to create safe space for myself. I am believing in peace for my future. I am not responsible for anyone else’s happiness. I am allowed to create this space, guilt free.”

  3. Write down how you will actually implement the change you want to see in your daily life, with reminders to yourself that you have permission to make these changes.

    For example, “I will only text or email when I am in a safe space. I will only respond to her in the morning. I will not engage in gossip or negative chatter with my sister. I will fill my day with emotionally safe, peaceful people. Needing space from my sister does not mean I do not love her.”

  4. Write down any emotions that arise throughout this exercise here: ____________________________________________________________________________________________________________________________________________________________.

    What do you feel about the behavior or pattern you want to release? How did that behavior or pattern not align with who you are becoming? What is it that you hope to experience more feelings of as you heal? There is no wrong answer.

  5. Finish with a few statements of gratitude for what or how #1 has served you this far.

    The reason this part is just as important as steps 1-3 is because when trying to change it is common to judge or criticize yourself in the process. This shaming does not speed up the healing; in fact, it hinders your growth. Instead, finding gratitude for the behavior or pattern will help you release that judgement, honor how it served you in the past, and acknowledge that it is no longer needed for the person you are becoming.

I’d love to see you guys using this #journaltoheal process.

Tag me in your IG or FB stories @mombojombo and I will share it with our healing community.

Yours in #healing,


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