Modelling - Journaling Tool

We play the big games in life the same way we play the small games.

“The man who removes a mountain begins by carrying away small stones.” – William Faulkner

It’s hard to change, even at the best of times. This is particularly true if we don’t know how we change.

Whether you’re tackling a small project or a major life challenge, your experiences in working through change will be comparable. So why not master the process of change, awareness, discipline and willpower in a non-threatening area of your life? Before you tackle a big personal challenge, like a relationship, conflict, addiction or a bad habit, practice making changes with a small, easy project.

Intuitively pick a small project that will give you a gentle trial run for a larger challenge you may be considering. For example, if you want to create a new habit or learn something new, then first learn how to juggle or play an easy instrument or learn some new dance steps. If you want to create more discipline, find a simple daily task to work on every day. The project need only require 5 to 10 minutes daily.

The key is to be aware of and write down what you think and feel as you prepare for and work at your small project daily. Note your defenses, reactions, thoughts, feelings and roadblocks.

EXERCISES

Getting started:

• Create a model for a new habit or discipline. Pick a daily action project that will require little time but some discipline (e.g., exercise, clean, stretch, organize, learn, read, think, be creative, meditate, or pick some minor ongoing task you’ve been procrastinating). Your challenge is to do your small ‘model’ project daily for 1 to 3 months. Journal daily on your progress and experiences.

Go deeper:

• Before you address a major situation with a parent, partner or boss, work on resolving a minor irritation in a less intimidating or critical relationship. Identify the process you might use for the main relationship and practice it first on the minor relationship. In your journal, track your feelings, reactions, defenses, strategy, etc.

Reach higher:

• Want to move out of a comfort zone and into the unknown? We need to shift our psyche by doing something we’ve never done before. Start with a small project that has some limits and go beyond those limits. You might try breaking the joggers’ wall, going to a movie alone, focused breathing deeper and longer than ever before, etc. Journal on your actions, thoughts and experiences of breaking through your comfort zone.

“Life begins at the end of your comfort zone.” – Neale Donald Walsch

Go back and check out our other 50 Journaling Tools.