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FUTURE SELF JOURNAL New + Expanded @The. Holistic. Psychologist Create Who You Want to Become

New + Expanded FUTURE SELF JOURNAL

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Page 1: New + Expanded FUTURE SELF JOURNAL

FUTURE SELF JOURNAL

New + Expanded

@The. Holistic. Psychologist

Create Who You Want to Become

Page 2: New + Expanded FUTURE SELF JOURNAL
Page 3: New + Expanded FUTURE SELF JOURNAL

What I witness: I am unable to say no when colleagues request things of me What I can change: I can practice saying no to simple requests such as lunch plans

What I witness: I don't feel connected to my intuition and struggle to "know what's best for me" What I can change: I can practice connecting to my physical body, where my intution resides

What I witness: I feel pulled in many different directions as I try to start my day What I can change: I can practice creating a morning routine, starting my day with one small choice for myself

What I witness: I often feel reactive + not able to handle my emotions What I can change: I can practice using deep belly breaths to regulate my body's emotional reactions

What I witness: I don't feel my needs are honored in relationships What I can change: I can practice becoming more aware of my wants + needs in relationships

Steps to use the5Witness patterns of thoughts, feelings, + behaviors keeping you stuck

Spend some time thinking (and maybe even journaling) about the different areas in your life. For example: mental/psychological, financial/professional, spiritual, physical (lifestyle) and social/relationships, leisure time, etc. Some of you may want to spend some time witnessing yourself daily in each of these areas to begin noting your conditioned patterns.

Once you've done some thinking, journaling and/or self-witnessing, begin to consider what changes you can begin to make in each of these areas to experience more fulfillment. There may be more than one. Remember to focus only on changes you can make yourself, and avoid focusing on changing someone else's behavior.

Use this list below to begin to note changes in all areas that apply*:

Future Self Journal

1

Pick one SMALL area of change2 Start VERY small. Too much change too quickly can overwhelm our

subconscious’s desire for the safety of familiarity. Therefore, working to change one small area at a time is most helpful. In Step 1, you have likely identified more than one area you'd like to create a new habit around Your ego will now probably try to suggest (or demand) you focus on multiples changes at once. This is OK. Don't stress about which one you pick first - there are no right or wrong ways to start. Promise. Looking at your lists in each area, spend some time thinking about the one area (mental, social/relationships, professional, etc) where change seems most possible for you right now. Once you've identified the one area you'll begin to create a new habit in, you'll want to begin with only one small change/new habit. Pick the one in this list that also feels the most approachable for you right now. Remember, you want to set yourself up to succeed. Sticking with one small habit change helps you to avoid overwhelm, helping you keep those small daily promises, even when difficult. Over time, this consistent promise helps rebuild self-trust and confidence from years of self-betrayal (or not keeping promises to yourself). This helps you to continue creating and keeping bigger and bigger promises to yourself over time. Some of the greatest change can truly start with a promise as small as drinking one glass of water every day!

@The.Holistic.Psychologist

Emotional

Note: *You can (and many will want to) revisit this step in the future as your healing evolves with new areas to work towards change

Social/Interpersonal

Spiritual Physical/Lifestyle

Professional

Page 4: New + Expanded FUTURE SELF JOURNAL

Steps to use the5Set conscious intention to create change in that one chosen area each day (from Step 2)Create time for a new daily journaling habit Find a time when you have the most mental clarity, when your mind is in a clear and peaceful state. For some people this is in the morning and for others it's in the evening. Do not try to do this when you're in the middle of a stressful state or feeling emotionally depleted. Most of you will have to remind yourself to do your daily journaling, as this will be a new habit in itself. Once you have found/created a time in your day that works best for you, it will be helpful to try to plan your futures schedule accordingly, so that you don't skip a day. Set an alarm or put a reminder on your phone to help you remember. Keep the journal in a space where it's convenient. If you skip a day, it's not an issue (promise, it's completely OK and normal in the beginning). Try to avoid assigning meaning to skipping a day (i.e., “I never finish what I start”, “I’m lazy”). Affirm to yourself that you will start again tomorrow. With each new habit there are times when you will not show up. This is ok. This is part of the path of learning to trust yourself. Today is one day. Tomorrow is a new opportunity. Set a conscious intention to change each day using the daily journal prompts Use the journal prompts provided below [completed prompt examples on following pages] to bring your new habit to the attention of your conscious mind. Doing so helps interrupt the autopilot of our old habits and creates a present opportunity to make a new choice. Today I am practicing ___________________________________________I am grateful for_______________________________________________Today, I am ___________________________________________________Change in this area allows me to feel ______________________Today I am practicing when_____________________________________ TIPS:

Don’t focus on being “perfect” with this practice or your answers to the daily journal prompts. Don't focus on if you are doing it “right.” If you can only do one question, just do one question. Build up each day. The act of completing a task you’ve committed to is helpful in your healing. Do what you can.Remember to stay focused on the one area of change identified in the previous step (Step 2), as focusing on changing too many areas all at once can lead to overwhelm. Try to think of all the ways you can begin this new practice throughout your day. For example, if you are working to be more conscious, think of all of the moments throughout your day where you could begin to practice consciousness. Some ideas for these moments to practice: during daily meals, while completing daily "errands" and when interacting with other people. Your answers to the daily prompts may be very similar. Repetition is necessary to form new habits (and the mental neuronal pathways that go with these changes). Note that you will likely NOT BELIEVE your new affirmations at first and may not even believe you feel grateful for the things you list. That's OK. In time you will find even your deepest held beliefs can change with consistent practice. Promise. Patience. Change takes time and many of your new habits will take longer than 30 days to form. Stick with each area of change until you find your new habits becoming more consistent. Make sure you witness this consistency before changing to work on a new area.

*ADVANCED PRACTICE* [optional for those of you who have been experimenting with or who have an active practice of visualization] When writing your journal prompts, take a moment to begin to visualize yourself embodying, or living, this change already. Picture circumstances that would evoke your old, conditioned response and begin to practice visualizing your new, chosen response. If possible (and it will become more so over time), begin to allow yourself to practice all of the feelings your new responses would allow.

Future Self Journal

3

@The.Holistic.Psychologist

Page 5: New + Expanded FUTURE SELF JOURNAL

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