Journal to Connect with Your Guardian Angels

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We say it on the podcast all the time: there isn’t a wrong way to journal. In fact, the beauty of this tool is its flexibility. There is a journaling method out there for everyone. Our goal at Journaling.com is to help you find the methods that resonate best for you.

My conversation with today’s guest, angel journaling expert Dede Lyons, shines light on a writing approach referred to as Angel Journaling.

Dede is an empowerment coach and founder of the Feel Good Express lifestyle program. She is creator of The Feel Good Journal. Dede began journaling in 1990 when she purchased Louise Hayes The Garden of Thoughts journal. A few years later she received an angel reading and attended a “learn how to talk with your angels” class. Since then she has channeled guidance and wisdom from her unseen helpers to guide her through all of her life endeavors.

The experiences Dede recounts in our conversation surprise and inspire. To learn more, listen to our interview, or read below to see highlights from our talk.


Journal to Connect with Your Guardian Angels


Our conversation opens with Dede sharing a series of events that led to life-changing realizations. After an unexpected professional set back left her shaken and vulnerable, she went to her hair salon for some much needed self-care. On the way to the appointment, just before stepping onto the subway, Dede caught a glimpse of the cover of Time Magazine on a newsstand. Its images of clouds and angels caught Dede’s eye, and she bought a copy to read on the train.

When Dede reached the salon she confided in her hairdresser telling him everything that had gone wrong that day; she also showed him the magazine article about angels.

Dede’s story got the attention of others in the salon, and soon everyone was sharing their beliefs. “You are in the perfect place in your life to benefit from an angel reading,” someone told her. They suggested she visit Trudy Griswold, an expert who could help her connect with angels.

Over time, Dede met with Trudy, studied with her, and began to cultivate an angel journaling practice that was deeply meaningful.  As she connected with her angels, she could hear their wisdom, and Dede learned that there are unseen helpers all around. This realization has been a source of tremendous peace for her.

Angel Journaling

Angel journaling is the act of writing to your angels to share what’s on your mind as well as to seek guidance. This form of writing, Dede explains, cultivates connection with your unseen helpers.

Inspired by all that she was learning from Griswold, Dede began angel journaling almost immediately.

Angel journaling makes people feel safe and connected, Dede explains. “When you write and make a connection you feel like you have this whole support group that you cannot see that is there to help you.”

Angel pages, Dede notes, nicely complement Julia Cameron’s popular technique referred to as “morning pages,” which involves writing free-form every morning to release fears and worries that block creativity and joy.

Dede’s Process

1. Similar to Cameron’s morning pages, Dede pours doubt, frustration, and fear into a notebook. Those pages are immediately shredded and the negative feelings are released.

2. Next she focuses on gratitude. Sometimes the thoughts that surface in this moment are written down, but Dede finds it equally effective to celebrate her thanks in the shower or while looking in the mirror. Dede emphasizes this action does not have to take a lot of time or be written on paper to be effective.

3. Steps 1 and 2 put Dede in a place where she is ready to communicate with her angels.

Dede’s Tips for Angel Journaling

Dede has designed a lovely angel journal—a blank lined book with quotations on each page and images to inspire your process. Whether you use her book or another, Dede suggests keeping your angel journal separate from the book you use to do other forms of journaling.

  1. Find a sacred place to sit with your journal. Turn off all of your devices. Light a candle.  
  2. Set an intention to connect with a beautiful like-minded being.
  3. Open your heart chakra—this is an opportunity to communicate from your heart.
  4. Hold an angel stone or another object that feels comfortable to you.
  5. Close your eyes and visualize stands of angels.
  6. Start writing. Tell the angels hello. Announce that you want to share something and would also appreciate answers. Write as though you are writing to your best friend. Share things that happened that day. Ask questions. Seek guidance.

Your Action Plan

Whether you consider the messages you receive through this practice the voice of your angels or your own inner wisdom, Dede’s methods are powerful and provide comfort.

Find the Joy in Today

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Let’s be honest. Joy is easier to find some days than others. When the sun is shining, our families are well, work is fulfilling, and we have free time for play, joy feels abundant. We don’t have to look for it or give it a name. It just is.  

Inevitably, rainy days come, the people we love hurt, work changes, and in the midst of the pressure we forget how to play. These days are difficult but also significant. When we accept life’s challenge to learn to find joy even in tough times, we develop resilience and inner peace that endures.

So where do we find joy? How do we cultivate good feelings when they are nowhere to be found? The research is clear; journaling is a powerful, well-proven tool that helps manifest joyfulness.

Journaling allows us to:

  • practice gratitude
  • cultivate affirming thinking
  • be in the here and now
  • reframe ideas and put them in a positive or growth-oriented light
  • live mindfully

30 Days of Joy: How to Rewire Your Brain for Happiness is an excerpt from an upcoming book by Journaling.com’s founder, Rebecca Kochenderfer.

Rebecca introduces you, week by week, to new joy habits that will transform the way you experience life. Discover the many ways journaling helps rewire the brain for a more optimistic and proactive outlook.

Featuring a collection of inspiring prompts, this guide provides a series of activities that will reset your thinking and open up pathways that lead to peace, joy, and confidence.

This download is our free gift to you. Visit Journaling.com to become a member of our community (it’s free too!) and use this guide to help discover the joy and meaning in all of your days.  

Journal to Manifest Your Goals, with Sara Caputo

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Journaling is well-recognized as an effective mindfulness tool, but did you know it can also help us to set and achieve major goals? Sara Caputo joined us on the podcast to show us how.  

Sara is the founder of Sara Caputo Consulting–a coaching, consulting and training business based in Santa Barbara, California, and she is the author of The Productivity Puzzle: What’s Your Missing Piece? Part workflow analyst, part stress-relief therapist, and 100 percent to-do list ninja, her approach is simple—to help  individuals, teams, and small businesses find strategies and solutions that work specifically for their brains, their goals, and their lives.

To learn more about Sara’s work, listen to our interview, or read below to see highlights from our talk.

Sara began journaling as a child. As she grew older, she noticed the goals and intentions she wrote about were becoming actualized, and she recognized the connection. Journaling helps us to manifest our goals. Convinced by her personal experiences, today, Sara counsels others to manifest their own objectives through journal writing.

Writing down our goals, Sara explains, frees us up so we can back away and see the idea from a variety of vantage points. In turn, this lets us respond with optimal effectiveness and awareness.

Journal to Sharpen Your Focus

As a coach, Sara encourages clients to be highly specific when writing down goals. “The more clear our words can be, the more likely it is things will unfold as we’d like them to.”

The science substantiates Sara’s experiences. The power of writing down an action plan, she explains, helps make a connection from the hand to the brain. The physical act of writing down our goals turns on the reticular formation system which is a network of pathways that connect the spinal cord, cerebrum, and cerebellum, and in turn impact our consciousness.

Sara describes one study to demonstrate the power of the reticular formation system. Participants were divided into two groups. The first group was asked to write down all of the items from their grocery list. The second group wrote down nothing. Even without the lists in hand, people in the first group could recall which items they needed with greater ease than those in group B who’d written nothing down. Sara connects the dots and explains. Our brain starts working on our goals the moment our pen hits the paper.

Sara’s Suggestions

Sara shares tips to maximize mindful efficiency.

  • Write a to-do list right before bed to help the reticular formation system sort out the details as you sleep.
  • Don’t always tackle the most urgent seeming item on your to-do list. Be strategic about what you let your brain know is important; otherwise we will always take the quick win and never accomplish the important long term goals that matter most.
  • Keep your journals. Old journals are reminders of the power of writing down goals.

MJR: Give it a Try!

Sara describes the approach she takes to begin each new day. MJR, as she refers to it, is a plan Sara developed that involves meditation, journaling, and reading every morning.  

  • Meditation. Sara uses an App, Insight Timer, which provides free guided meditations. For 3-5 minutes each morning she focuses on deep breaths and on setting her intentions.
  • Journal. Sara strives to fill a page of her journal every morning. At this moment she notes the things she’s grateful for, writes about actions she’d like to manifest, and explores and releases worries.  
  • Read. Sara has a quote book she reads from to glean inspiration and perspective. She reads other non-fiction during this time as well because it’s the moment in her day when she’s best able to focus her attention.

Sara emphasizes the importance of establishing healthy habits. Practices like her MJR approach are only likely to happen if they become implemented as a regular part of one’s day. Sara finds it helpful to engage with her routine before her family wakes in the morning. Find the time that works for you, and then stick with it, she suggests.

Journal your Biggest, Boldest Intentions

When we journal about big ideas, we grow more comfortable with them and develop the confidence we need to carry out the plan. Journaling, Sara shows, is the important pre-work that needs to be done in order to actualize our boldest dreams of all.

Your Action Plan

If you found this conversation helpful, you might also enjoy our conversation with Dr. Dan Seigel in which we discuss journaling’s positive effects on the brain.

Journaling to the Rescue, with Lucia Capacchione, PhD

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From the moment our interview with today’s guest began, it was clear this would be the first conversation of many. Lucia Capacchione, PhD, ATR, REAT is an extraordinary thinker, art therapist and pioneer in the fields of expressive arts therapy and journal therapy. Her knowledge of these topics is wide and deep.

Lucia is the bestselling author of 23 books on journaling using drawing and writing. She originated The Creative Journal method and bilateral journaling: drawing and dialoguing with both hands. Her books include The Creative Journal, The Power of Your Other Hand, and Recovery of Your Inner Child. She has created Creative Journal programs for schools (K – 12), cancer support groups, and trainings for educators and mental health professionals. Lucia has a private practice and is director of Creative Journal Expressive Arts Certification Training for Professionals. 

We sat down to discuss how journaling with our non-dominant hand can help address anxiety, stress, relationship dynamics, and physical pain.

To learn more about Lucia’s groundbreaking work, listen to our interview, or read below to see highlights from our talk.


Journaling to the Rescue, with Lucia Capacchione, PhD


From first-hand experience, Lucia knows the power of journaling, and she credits the practice with saving her life. At age 35, Lucia became so ill she was bedridden. The medications prescribed did not help, and her condition remained a medical mystery for many years. In desperation, she turned to the journal she’d just begun keeping.  It was there that she could unload the anxiety and confusion she was feeling.  

Lucia began to write her feelings out and grew fascinated as she realized the ways journaling contributed to her growth and understanding.

In time, the source of Lucia’s ill health was discovered. She recovered and went on to become an art therapist. When she began this work, she immediately started assigning clients journaling prompts as a means to tap into their subconscious. Her book The Creative Journal features the prompts she used along with art from her students and clients.

Journaling Improves Health

Having survived her own health crisis, Lucia became interested in James Pennabaker’s ground breaking research that showed journaling’s impact on the immune system.

Dr. Pennebaker asked one group of people to journal about trivial events while a second group was asked to journal about personal crisis and trauma. Blood tests were administered before and after the writing sessions. Those who wrote about a crisis were found to have heightened immunity whereas no changes were detected in the blood of those who had jotted down trivial events of the day.

Since this finding, there have been a multitude of studies that show the impact of journaling on physical health, including one that showed patients who journal before surgery heal more quickly. Lucia explains that when our emotions are not released they become somatized. Journaling helps us connect with and extract strong emotions so that they do not make us ill.

Writing with Your Non-dominant Hand

Lucia explains that the value of journaling with the non-dominant hand is it provides access to the right side of the brain which specializes in emotional expression and intuition. She contrasts this with the left hemisphere which is the verbal center of our brain.

The limbic system is the part of our brain that controls our physical and emotional responses to stimuli.  Lucia describes this region as a gating mechanism and explains that using the non-dominant hand, unrooted in verbal expression, helps us access this system and get to the heart of the issues we need to explore.

When we write with our non-dominant hand, we use both side of the brain. Lucia explains how we pull words and language from the left brain and run it through the corpus collepsum which is the part of the brain that establishes communication between the two hemispheres of the brain. In effect, we are synthesizing language and our deepest thoughts and emotions.

Manage Stress

In her book, Drawing Your Stress Away, Lucia provides journaling and drawing prompts to help us manage stress. She shares an example.

  • Scribble your heart out. Start scribbling on scrap paper. Begin with your non-dominant hand. Use crayons and fat markers. The stress you carry will begin to pour out. Do this for as long as you like. Note that it’s the movement on the paper that releases stresses.
  • Dance on paper. When you feel finished with the first step, put on some calming music. Use both hands and imagine they are performing a duet. Resume scribbling, but this time allow the music to flow through you and inform the movement and markings you make on the paper. Avoid the temptation to draw pictures. Leave only tracks that represent the movement of the music through your body and onto the paper. Feel the stress leaving.

Lucia notes that this can be a meaningful exercise to practice with children. It’s applicable to people and at any age.  

Manage Anxiety and Depression

Lucia’s work proves that strong emotions and feelings can be released by drawing them out.  To combat anxiety and depression she suggests drawing a picture of the issues you wrestle with. Do this with your non-dominant hand.

For example, a person who is feeling boxed in, Lucia suggests, would draw an image of themselves in a box. Next, they engage in a dialogue with the image.  It would look something like this:

Dominant hand writes: What are you?
Non-dominant hand answers:  I’m you stuck in a box. 

Dominant hand writes: How do you feel?
Non-dominant hand answers: I feel shut down. I feel locked up.

Dominant hand writes: What’s making you to feel this way?
Non-dominant hand answers:  You are putting me in all of these different boxes and schedules. I’m tired.

Dominant hand writes: How can I help you?
Non-dominant hand answers: I want to stop doing things that don’t fulfill me. I want to start exercising and painting.  

Manage Your Health

Lucia recommend similar methods when addressing physical health. She shows how we can talk to individual body parts to manage symptoms.  

  • Lie down. Notice the areas of your body where you experience discomfort.
  •  Draw a picture of your body, and color the areas where you eperience pain.  
  • If there is pain in your shoulder talk with it:
    What are you?
    What’s causing this?
    What can be done about it?

Manage Relationships

In her book The Power of Your Other Hand, Lucia explains the physiology of writing and growing with your non-dominant hand and shows how this can impact our relationships in significant ways.

  • Sit down and imagine you are having a conversation with someone significant in your life.
  • With your dominant hand, express your feelings: “I’m angry that you walked away in the middle of our conversation last week.”
  • Put the pen in your non-dominant hand and write what the other person would say. “I left because I was scared. I thought you were going to start blaming me.”

In her work, Lucia has observed that all kind of insights come up using this method to help us better understand another person’s perspective. 

The Future of Journaling

If journaling is a tool you rely on, you are not alone!  With happiness, Lucia predicts the future for journaling is bright. “I do book signings, and when I am in bookstores they always put me in front of a wall of blank books. I always tell my audience that when I started speaking about journaling many years ago, there weren’t any blank books in the bookstores. You had to go to an art store to get something to journal in. Now there are all these beautiful options.”

It’s Lucia’s dream to take journaling to public schools. The research shows that journaling helps students manage disruptive behaviors, test-taking anxiety, and positively impacts the social atmosphere in classrooms.

Your Action Plan

If you found this conversation helpful, you might also enjoy our conversation with Deborah Ross in which we discuss journaling’s effects on the brain.

Journaling to Create Calm, with Marni Amsellem,Ph.D.

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As we learn to navigate life during a pandemic, anxiety is on the rise. For this reason, we are especially grateful that Dr. Marni Amsellem joined us to provide tips to help us stay centered. Founder of Write, Reflect, Grow, an online community focused on journaling, Dr. Amsellem is also the author of Self Reflections: A Journal for Exploration and Growth.

To find out more, listen to our conversation, or read below to see highlights from our talk.


Journaling to Create Calm, with Marni Amsellem, Ph.D.


Do What Works

Both in her professional and personal life, Dr. Amsellem sees the value in journaling during times of stress, and her advice is pragmatic. “Do what works.”  She describes her own journaling routine as important, but notes that the schedule she’s established is fluid, flexible, and able to accommodate her changing needs. Dr. Amsellem encourages others to work with the schedule that makes sense for them.

Some of us like to write at the same time each day. Others write to process a particular issue. You are the expert here. Do what works for you.

Just like there is a schedule to suit every need, there is a journaling method that will fit best as well. Some of the people Dr. Amsellem works with incorporate technology and journal on computers, while others prefer paper and pen.

Dr. Amsellem encourages the exploration of all forms of journaling. Food diaries and sleep journals are two tools she often recommends to those striving to recognize life patterns. In her own life, she finds freewriting especially helpful.

Understand Your Method of Coping

Coping skills, Dr. Amsellem explains, describe the action we take to help get through a difficult situation. Some of these methods are more adaptive than others. Substance abuse and poor eating habits are examples of coping strategies that make a difficult season more trying. On the other hand, talk therapy, exercise, and journaling are methods that help us get to the other side of challenges. Dr. Amsellem speaks to the value of identifying methods of coping and examining if they lead to calm or chaos. Journaling can help us identify our strategies.

Manage Anxiety with Your Journal

As the pandemic forces our fast-moving society to temporarily slow down, journaling can help us observe and understand what’s happening both around and inside of ourselves. Whatever journaling method you decide suits you best, Dr. Amsellem points out it’s likely to ease anxiety by:

  • providing clarity
  • identifying patterns
  • processing decisions
  • revealing emotions
  • and helping us become more flexible and accepting in our thinking.

Getting Started

You have everything you need to start journaling today. Answers are there within you.

Use your journaling practice for self-reflection. Unearth old coping methods that helped you survive stressful times in the past. Consider if these tools might be of use now. Or write about new coping skills you’d like to develop. A guided journal with prompts can help focus your attention onto a specific theme you wish to work on.

Your Action Plan

  • Learn more about Dr. Amsellem’s work. Visit her online at:
    www.smarthealthpsych.com
    www.writereflectgrow.com
    Twitter
    Instagram
  • Check out Dr. Amsellem’s new guided journal Self-Reflections: A Journal for Exploration and Growth. This beautiful collection of prompts was designed to guide you in exploring what lies within, identifying what may hold you back, and getting clear on where you would like to go. Visit her website for details.
  • Listen to my conversation with Dr. Amsellem.

If you found this conversation helpful, you might also enjoy our conversation with Dr. Dan Seigel in which we discuss journaling’s positive effects on the brain.

The Story You Need to Tell, with Sandra Marinella

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Through her pioneering work at the Mayo clinic and her own experience facing cancer, Sandra Marinella is a witness to the ways writing transforms lives. Sandra is the author of the book The Story You Need to Tell; Writing to Heal from Trauma, Illness, or Loss. It’s a great privilege to welcome her to Journaling.com.

To learn more about Sandra’s work, listen to our conversation, or read below to see highlights from our talk.


The Story You Need to Tell


The year Sandra turned nine, her family moved overseas. Sensitive to the challenge this transition raised, her father presented Sandra with two life-changing gifts—a copy of Louisa May Alcott’s story, Little Women, and a journal. When she’d finished Alcott’s book, Sandra followed in the footsteps of the story’s protagonists, Jo March, and started keeping a journal of her own.  She’s been writing ever since.

The Red Journal

 “We go to the page to find out who we are and to decide who we will become,” observes Sandra. When she received a cancer diagnosis, that’s just what she did. Sandra purchased a bright red journal and filled its pages with cathartic writing, poems, and lists.

Over time, journaling helped Sandra make sense of her circumstances. Expressive writing helped her manage cancer because it kept Sandra out of “panic mode” by providing:

  • Catharsis. When we suffer a traumatic event, Sandra explains, it’s critical the tension is released. Journaling provides this opportunity.
  • Understanding. The act of writing shifts our thinking and gives our brain the opportunity to recalibrate. New, deeper understanding ensures we aren’t controlled by fear and anxiety. Instead we are guided in positive new directions and we become centered.

The Power of Narrative Writing

Sandra’s work shows that story sharing has immense health benefits and can be done a variety of ways that include journaling, shares on social media, blogging, or talking with a therapist or a friend. What’s most important, Sandra’s determined, is that the story be released.

Over 1000 studies have been conducted that show healing is assisted by expressive writing. Sandra’s work at the Mayo Clinic suggests that with as little as two minutes of writing a day for two consecutive days, journalers can yield substantive results.

Sandra encourages us to write beyond our challenges and trauma by journaling about them within the context of our whole lives. This act impacts how we view our story and guides us forward in positive ways.

Narrative Medicine

Neuroscientists have proven that the stories we tell about ourselves define who we become. Sandra’s book reminds us that everyone carries their story inside, and that although these stories run the range from joyful to traumatic, we can determine which narrative will define us.

Narrative medicine is based on principal that we are the stories we choose to tell about ourselves. Sandra explains how every time we prepare a to-do list, we are making a plan for how we want our day to unfold. We are writing our story.

The narrative that we develop tells us who we are and this message guides our life, but sometimes the narrative breaks down. Divorce, illness, and other forms of loss can sneak into our story. Narrative medicine helps us understand the bumps along the way in order to reframe our narrative in the best possible terms and to make our story into the one we want to live with.

How to Practice Narrative Medicine

If you are grappling with a traumatic event you aren’t yet ready to write about, that’s okay. The mind needs time to hold that story, Sandra acknowledges, and to become familiar with it before you can shift details from the emotional right brain over to the analytical left side of your brain.

For when the time feels write to release your story, Sandra offers the following ideas:

  • Use writing prompts. Guided prompts help get your pen moving and steer you gently toward the story you need to tell.
  • Practice joy and gratitude writing. Sandra notes that these forms of expression help release melatonin in our brains which in turn helps us remember, even in the midst of  challenging time, of all there is to be thankful for.
  • Challenge writing. Sandra’s work is largely influenced by expressive writing pioneer Dr. James Pennebaker. Building on his work, she’s coined the term “challenge writing” to describe writing that explores and leads to the management of challenges.

Final Thoughts

It’s Sandra’s hope that more medical teams and individuals facing health challenges can integrate narrative medicine into their toolbox as a means for healing. The power of our stories can make us better.  

Your Action Plan

If you found this conversation helpful, you might also enjoy our interview with Christina Baldwin. Breathing in Full Sentences: Journal Writing as a Spiritual Practice.

Experience the Magic of Vision Boards, with Dr. Lori Ann Roth

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Vision boarding is a perfect companion activity to traditional forms of journaling. We had to the pleasure to speak with Dr. Lori Ann Roth who shares how vision boarding can help you grow comfortable with new ideas, enhance awareness of potential opportunities, and crystallize a dynamic new action plan. She also shares ideas to help you start your own vision board today.

Lori Ann is a life-long learner with over 35 years of experience helping individuals be their best. She is the president of “Learning and…Reflective Growth,” a company that specializes in training and coaching, and she is the author of The Journal Book: Your Journaling Journey.

To learn how you might incorporate vision boarding into your own journaling practice, listen to our interview, or read below to see highlights from our talk.

What Is a Vision Board and What Do I Do With It?

A vision board is a collage designed to be a source of inspiration. It usually features images, quotations, and stand-alone-words that represent the maker’s goals and desires.

An office wall can be the perfect place to hang your vision board. Let it motivate and influence your actions as you go about your day. At her former workplace, Lori Ann managed a team of employees, and they crafted boards together and hung them in a common space where they would see them each day. Alternatively, if your vision board is for your eyes only, hang it inside of a bedroom closet door to ensure that it inspires you every day!

Resource Ideas

Just like traditional forms of journaling, vision boarding does not require fancy materials. In fact, you probably already have all the materials you’ll need.  

  • Hang on to old magazines. Get out your scissors and enjoy some old-fashioned fun! Clip images that represent your juiciest goals and intentions. Look for quotations and words that inspire, and glue them onto your board.
  • Google it! Search online for specific images you desire, and print them in color on quality photo paper.
  • Grab a dictionary and thesaurus. Choosing just the right words to paste onto your board takes time and patience, but the results are worth it.

Make Your Own Vision Board

Lori Ann shares tips and techniques to help you begin visualizing your wildest dreams!

  • Set a goal. Lori Ann believes that the secret to creating a successful vision board lies in the preparation done beforehand. She encourages people to identify goals and desires in clear, comprehensible terms before moving forward. This first step, she explains, is an opportunity for deep self-reflection. This is the time to explore values and wishes and to envision the future you’re working toward.
  • Make time to visualize the life that you want. Many people create a new vision board once each year. For some, the start of the new year seems most fitting, while others mark birthdays, anniversaries, or the beginning of a new school year by making a vision board. Choose what works best for you. There’s no wrong way to do this.
  • Write it all down first. It can be a challenge to identify or pinpoint specific goals, but journaling first can help.
  • Gather and glue. Collect the images you’ll use for your board and start pasting!

What the Research Teaches  

Citing the work of Australian psychologist Alan Richardson, Lori Ann points to a study involving three groups of basketball players. The first group of players repeatedly practiced shooting hoops together. The second group did not practice; instead they visualized shooting hoops successfully. The third group did not practice or visualize throwing basketballs. Predictably, the players in the third group did not improve their skills. The players who improved most were those that practiced shooting hoops. Interestingly, those in group two who only visualized their improvement did nearly as well as the players who had practiced playing ball.

The research findings grow more interesting with a second study Lori Ann mentions involving players who combined visualization with practice. Overall, these individuals experienced the best outcomes.

From this study and others like it, Lori Ann concludes that it’s the combination of visualization and action that bring our goals to fruition.

As we continued to talk, Lori Ann shared the deep impact vision boarding has had on her personal life. After being single for 15 years, she recognized it was time for a new relationship. Lori Ann began to visualize the relationship she desired. Combing through a magazine, she even found a picture of a man who radiated qualities she was drawn to. She vision boarded this image along with other photos and quotations that evoked fun and romance. To accompany her vision board, Lori Ann wrote two typewritten pages to express her feelings and desires in words. Along with visualizing a relationship, she took action steps by going on dating sites and putting herself out there among good people she could connect with. It was through this process that Lori Ann met her husband to whom she’s been married for 2 ½ years!

Lori Ann left us with a few words of advice. A wonderful aspect of journaling is that there are so many approaches and all of them are right. Lori Ann assures us that vision boarding works similarly. Some of the people she works with take a linear approach to vision boarding. They might make boards with goals for the next six months, year, or even five years ahead. Others find this format too restrictive and choose a looser, less linear method that does not involve timelines.

Choose the method that resonate for you. The important thing is to be open to the messages your board reveals and to take the steps that turn vision into action.

Your Action Plan

  • Connect with Lori Ann on LinkedIn, Facebook, and Twitter. Also visit her website.
  • Read Lori Ann’s new book, The Journal Book: Your Journaling Journey.
  • Listen our conversation on The Power of Journaling podcast.
  • Start work on your own vision board today!

If you enjoyed our conversation with Lori Ann, you might enjoy our article “Walk the Five Paths of Journaling.”

How to Get Started Travel Journaling, with Lauren Hooper

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We talked with Lauren Hooper, podcast host and seasoned traveler, to discover how journaling and travel make a perfect pairing. We are certain Lauren’s insights will inspire you to take along a journal on your next big adventure.

Lauren is a crafter, adventurer and storyteller who has lived overseas with her husband and pup for 6 years and created a career out of creativity and adventure. Lauren co-founded the Get Messy Art Journal program and now runs Radiant Art Retreats, hosts the podcast How She Creates, teaches online courses for creatives at lauren-likes.com, and is currently redesigning her popular travel art journal which will be available this spring. Lauren’s work explores the intersection of art, travel and good in the world.

To find out how you can incorporate journaling into your next travel adventure, listen to our interview, or read below to see highlights from our talk.

Lauren took her first creative steps as a child scrapbooking with her mom. This activity sparked in her a love of art and an appreciation of all-things creative. Growing up Lauren knew she would be an artist.

As graduate students facing the challenges of a limited income, Lauren and her husband made an amazing discovery. They did the math and realized that they would save money in the summertime if they got rid of their apartment and traveled instead. They used this time to visit with friends and see the country. A love of travel was ignited, and it became their life plan to see the world.

Throughout these travels, Lauren kept her pen moving. Filling notebooks with insights and reflections on the places she visited felt like a natural thing to do, and before she knew it, Lauren was a self-identified travel journaler.  

Lauren’s lifestyle continues to gift her with travel journaling opportunities. Today she lives on the campus of a university in the United Arab Emirates. With enthusiasm, she describes taking walks and biking in her close-knit community surrounded by desert and just a stone’s throw away from the city of Dubai. With gratitude she acknowledges, “Every day is an adventure.”

When Lauren reflects on what travel has shown her, she acknowledges, “You don’t know how much you don’t know until you know!”  She explains the ways living overseas has opened her mind up wide to people and experiences. “There is no wrong way to do life,” she tells us. Travel reveals the different ways a life can be lived well, and Lauren finds herself excited by the opportunities this mindset makes possible.  

Lauren is an avid journaler who speaks of her practice with contagious enthusiasm. “I love journaling. I love that it has so many levels and facets. This morning I did morning pages. Later I got out my art journal where I sprayed ink and glued pictures. Maybe I’ll add some writing to it.” Lauren uses a variety of journaling methods and embraces opportunities for creative play, experimentation, and variation.

The Benefits of Travel Journaling

The journals Lauren creates yield enormous benefits and enrich her travel life in meaningful ways because travel journaling:

  • facilitates deeper learning and reflection by keeping you present in the moment.
  • cements memories and helps the brain process “newness overload” often triggered by travel.
  • slows you down to help savor each minute.
  • helps replenish energy which in turn enhances the travel experience.

Don’t Forget Your Camera

Photos improve our memory of events and Lauren considers her camera an essential tool. Telling stories with pictures is one of her favorite things to do, and she encourages journalers to take photos. Lots and lots of photos. While traveling, Lauren suggest jotting down a few notes on a phone app that coincide with the pictures you’ve taken. At the end of the day, with very little effort, you’ll have captured the details you want to put into your journal.

Travel Journaling Tools and Tips

When it comes to travel journaling, Lauren’s focus is on simplicity and fun. She cautions journalers not to become overwhelmed by the process.

  • Make a plan. Decide what you will journal about. Keep it simple. You might try something like the top three highlights you enjoyed today.
  • Gather materials. Again, Lauren encourages sticking to the basics. A journal, a pen, and maybe a glue stick or a stapler will get you started. To add a splash of color, Lauren recommends carrying along a small watercolor set or colored pencils.  
  • Establish a set writing time. It might be before bed after a long day of travel. If it’s helpful, set an alarm so you don’t forget.

Once your pen is moving, Lauren suggests a concentrated focus on themes such as gratitude or storytelling that hones in on the highs and lows of the day. Go deep, she encourages. Unearth all of the details. You’ll be so grateful for the memories. Above all else, she reminds us, travel journaling should enhance the trip and not become another checkbox.

Create a Keepsake

Online services make it easier than ever to organize your journals and transform them into keepsakes. Lauren mentions a service called Chatbooks that will compile travel photos on Instagram into one attractive book. Lauren uses this feature often to pull together photos from her own travel adventures.

A Dream Comes True

When spring rolls around, Lauren will see a dream long in the making come to fruition, and we can’t wait to see the results!  Early in her travels, Lauren spent hours preparing for trips by making customized journals full of colorful prompts and paint. Doing this preparation in advance meant all she had to do on the road was get the words down. There was no need to concern herself with layout details she didn’t have time for. Not surprisingly, people noticed these journals and began asking for their own.

Soon, Lauren’s journals will be available in print. Lauren describes her guided journals as “books full of prompts that tickle the artist’s brain and help them express what they see.” Lauren’s goal is to provide a tool that inspires creativity and eliminates overwhelm.

Lauren left us with final thoughts we hope you’ll take to heart. “Take your journal and write about whatever is bubbling up in your heart and mind that day. Write about the most beautiful things, the hardest things, the memories and moments that come together to create this beautiful travel life soup.”  Yum! Doesn’t she make it sound so delicious?

Your Action Plan

If you enjoyed this conversation with Lauren, you’ll find my interview with journal art expert Caylee Grey full of inspiration.

Six Ways to Use Journaling to Access Heart Intelligence, with Sheva Carr

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For over twenty-five years, researchers at the HeartMath Institute have studied stress and emotions’ impact on interactions between the heart and brain. To learn more about their findings, we spoke with Sheva Carr, the architect and director of HeartMath’s HeartMastery Program. Sheva helps others access heart intelligence and peace of mind in order to receive the benefits of the heart’s impact on relationships, health, performance, creativity, and the building of a global culture of peace.  

Sheva is the founding CEO of Heart Ambassadors, a capacity building organization for world servers and an official training company for the Federation of International Civil Servants (FICSA). She is a Doctor of Oriental Medicine, Board Certified Polarity Therapist and Registered Polarity Educator, and expert HeartMath trainer and coach. She’s authored Being the Source of Love and Where the Sky Meets the Earth, and her writing appears in various journals including Perspectives in Biology and Medicine, and UN Special. Sheva trains and mentors medical staff at distinguished medical centers across the US, including Mayo Clinic, Harvard, Stanford, Dartmouth, Cedars Sinai, Kaiser Permanente and founded the first HeartMath hospital patient education program with Cleveland Clinic’s Heart-Brain Institute at North Hawaii Community Hospital.

To learn more, listen to our interview, or read below to see highlights from our talk.

Finding HeartMath

While still a teenager, Sheva worked overseas as an aid worker helping street children orphaned by Nicaragua’s civil war. Returning to the United States, she lived with subsequent post traumatic stress disorder for eight years.

In medical school, Sheva met the man who would later become her husband. As fate would have it, he invited her to spend the summer at HeartMath where she took a job transcribing their scientists’ research. She explains, “At HeartMath I discovered that all of the symptoms I was experiencing were actually related to stress.” Motivated by the discoveries she was making, Sheva applied the tools she learned at HeartMath to her own life and reports that in two weeks of practicing these techniques, her symptoms were resolved.

For 24 years, along with her colleagues, Sheva has been leading HeartMath healthcare initiatives around the country, collaborating with medical institutions to help integrate skills for emotional self-regulation that provide capacity for the health and wellness and self-regulation of all of the physiological systems.

Heart Intelligence: What is it and why does is matter?

30 years ago, Dr. J. Andrew Armour introduced the term “heart brain.” He discovered a brain in the heart containing its own intrinsic nervous system, proteins, neurotransmitters, and support cells. As he investigated further, Dr. Armour determined that this brain had a different quality of intelligence than the brain in the cerebrum.

To illustrate this unique form of intelligence, Sheva refers to a phenomena described in Joseph Chilton Pearce’s book, The Biology of Transcendence: A Blueprint of the Human Spirit. If we took your brain cells and those of your cat, mother, and the president and put them all together in a petri dish, they would send out dendrites in an attempt to connect. Ultimately, their efforts would fail and those dendrites would implode and die. In contrast, if heart cells from a variety of individuals are brought together this same way, they begin to beat together as one heart in what is called syncytium. 

From this, Sheva concludes that metaphorically speaking, we could say there’s one universal heartbeat. When we learn to eavesdrop on the wisdom of the heart brain, she explains, it brings us to a bigger sense of self in the context of a larger whole.  In other words, the heart brain moves us from considering  “me” toward contemplation of the “we.”

 Pointing excitedly to younger generations, Sheva notes that their engagement with issues related to the environment and social justice is evidence of heart intelligence and adds that when we access this resource, we become more effective world servers and more fulfilled human beings.

The Impact of Heart Intelligence on the Body’s Systems

In 1995, HeartMath researchers proved the heart’s unique power and influence over the rest of the body’s systems. Scientists discovered that when we are upset, the heart rhythm becomes chaotic and incoherent. These findings were published in The American Journal of Cardiology.

Sheva explains that when we experience strong emotions, it’s as though we are looking through a shaky camera lens. In contrast, when we feel gratitude and  peace, a unique order and rhythm is established in the heart which helps to focus the lens of our perception of life so that we see through a clear filter.

Physiologically we are sending a signal to the vagus nerve which alters which part of our brain is perceiving and responding to our circumstances. When we experience stress and that rhythm grows chaotic, we enter survival mode. We begin to view life through the part of brain that is intent on basic survival. From that uni-dimensional vantage point, the brain looks at each situation as one which leads to eating, being eaten, or procreation.  

Heart intelligence provides access to more regions of the brain and lifts us out of  the black and white of survival mode and, as Sheva describes it, into the technicolor of multidimensionality. Heart brain access gives us more contact with our cerebral brain and helps it eavesdrop on intuition and instinct. Essentially, the heart synthesizes and amplifies all forms of intelligence.

6 Ways Journaling Helps Anchor Heart Intelligence

Sheva believes that journaling is an essential component in working to help the brain tune into heart intuition and intelligence. Based on HeartMath principals, she shares six ways to grow your heart intelligence with help from your journal.

  1. Tune in. When a difficult issue arises, note your body’s physical response. Sheva is aware that when her body tenses she is looking through the peephole of survival mode and acting from a place with limited information. Observe thought patterns as well as the behaviors of the people around you. In response, write your stream of consciousness down. Journaling about these thoughts and feelings establishes objective space between you and the triggering situation so that you become aware of inner incoherence.
  2. Establish a flow of gratitude. Begin by focusing attention on your heart region. Put your hand there and imagine the breath is flowing in and out of the chest area. If it’s helpful, count to five as you breathe in, and count to five as you breathe out. This practice will help take the nervous system out of survival mode. As you continue heart-focused breathing, activate a heart-feeling. Breathe gratitude for what you can be thankful for and compassion for those things you can’t.  Write down the stream of consciousness that comes forward. Writing about gratitude creates the smooth heart rhythm that opens up our higher intelligence. Gratitude and compassion open up the perceptual centers of the brain and heart.
  3. Ground the guidance. From this more objective place you’ve established, you are prepared to use intuitive intelligence to respond to the situation in play.  Write down your heart’s guidance to anchor it and return to later.
  4. Write a transformational love letter. We won’t always be able to inspire others to make the changes we’d hope to see. Writing a transformational love letter to that individual’s higher self is a safe and often satisfying way to convey the impact they are having on your life. This act can help release stress and tension.
  5. Heart-based planning. Mind mapping is a non-linear way of journaling that can be used to prepare for fun events or creative projects. For example, imagine you are planning a party. Draw a circle. Perhaps music appears in the center of your circle. Gifts and activities are added to the map. Next, focus on the heart.  Breathe the feelings you want yourself and guests to experience at the party. Make a second planning map with a heart in the middle and ask your heart for guidance. What elements do you want to bring to the party? Write these ideas down.
  6. Heart start to the day.  Sheva starts each day with a practice she describes as “energy accounting” in which she looks at the assets and deficits from the day before. Writing down which experiences provide energy and which ones drain it, can help you align your day with enriching ideas and actions.

Your Action Plan

If you found this conversation helpful, you might also enjoy our interview with Dr. Dan Seigel in which we discuss journaling’s positive effects on the brain.



“Find Your Fire” this February

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Starting February 5th, top journaling experts from around the world are gifting Journaling.com members with free products and services to help them experience the power of journaling. 

To join in the fun, become a member of Journaling.com. Membership is free. Once you’ve joined us, login and click on “Gift Shop” to receive your special gifts. Among other surprises, you’ll find mini courses in art journaling, bullet journaling, and therapeutic journaling.

In addition to special events like “Find Your Fire February,” Journaling.com members receive our weekly newsletter and special discounts at our partners’ websites for books, journals, courses, and coaching services.

“Find Your Fire” this February at Journaling.com.

A Sneak Peek at Gifts We’re Sharing:

  • 2 chapters from Ryder Carroll’s bestselling book, The Bullet Journal Method.
  • A free art journaling class taught by art mentors, Caylee Grey, Amy Maricle, and Vanessa Oliver-Lloyd, Sister Witch at Art Witch Academy.
  • Tips from Nick Venturella, Founder of GrowLoop.com. Learn to express yourself, document actions, and track progress over time, all while building confidence that leads to increased productivity, self-awareness, and goal achievement.
  • Lucia Capacchione is sharing copies of her book, The Power of Your Other Hand: Unlock creativity and inner wisdom through the right side of your brain.
  • And so much more!

Join Us!

On behalf of all those involved in this special collaboration, we hope you can join us. We believe in the in the power of journaling and we look forward to sharing it with you.