Seasonally reflecting

For all the reasons this statement rings true for you: the transition into summer is one to hit pause on. Let’s now take a pause.

To me, this transition to summer feels like a call to look inward as we step out to enjoy and savor the season. Summer has this way of altering perspective naturally, as the speed of life shifts a bit.

A question relevant to this blog, and one to reflect on:

How can your journaling practice benefit from this change of pace? If you desire to shift focus in any way or to deepen your practice, now is a great moment to call attention to this and to record it in your journal.

Embrace what this seasonal shift represents to you- modifications in routine, a respite from the rush, changes in the cadence of your work, lounging poolside, or anything else relevant to your life in this season. This shift in pace offers an opportunity to step back and reflect on where you are, your current priorities (and how your actions reflect these priorities), and any adjustments you would like to make as you move into the future.

Seasonally speaking, summer represents a halfway point in the year, which naturally invites us to check in with ourselves on how our year is going. Summer also represents opportunity, for many of us, simply to step outside a bit more and to reconnect with nature and harvest the abundance of the moment. Whether we’ve entered vacation mode, engaging in beloved summertime traditions, or are simply trying to maximize long summer days and late sunsets, opportunities abound to notice what is happening within ourselves as we step outdoors. Welcome the contemplation and introspection that so often accompanies being with nature. While this is my personal perspective, it will undoubtedly also be communicated in the summer journaling workshops and group activities we will be hosting (mention of this topic now is to make me accountable regarding my intention to write more on this topic this summer!).

This seasonal shift encourages us to pause, reconnect with ourselves, and cultivate a deeper understanding of who we are and what truly matters to us. We can embrace this opportunity for a perspective shift. Taking these moments to pause can yield our own personalized guide for the season.

A Big Idea has hit the digital air waves

Lately, I’ve spent a lot of time listening. Listening to others, and listening to myself.

I hear how many of you have some of your greatest insights and ideas while on a walk, or while driving in your car. I’ve noticed when something I’ve listened to sticks because of what it activates in my own thinking. And I’ve listened to many around me who are connecting with an audio format of consuming stories, consuming ideas.

Since the original publication of The Big Idea Journal: A Tool for Facilitating Change and Bringing Your Idea to Life last year, I’ve been nurturing an idea that is an offshoot of my original idea. I could create an audio version of the Big Idea Journal that people could access on-the-go. I envisioned that this would meet many people where they currently are, listening to audiobooks, or who are auditory learners. I chose to pursue this idea. I went through many of the steps set forth in the process described in The Big Idea Journal, which, of course, is designed to help nurture an idea.

And now the audiobook of The Big Idea Journal is a reality. And the purpose of this new resource- guiding YOU in making YOUR idea a reality.

To listen to a sample of the audio, click on the image.

This past summer, I joined forces with rising talent Nicholas Eric French to try something new, adapting and recording our first audiobook: The Big Idea Journal: A Tool for Facilitating Change and Bringing Your Idea to Life. This involved getting clear on our mission, as well as establishing what we needed to do to help ensure our success in reaching others. Adapting a written workbook to an audible format presented opportunities to rethink how we absorb information and problem-solve. The reality is, we are all unique, and audiobooks are preferable for many for a variety of reasons. So we acknowledge the preferences and are rising to meet the need!

I pilot-tested audio recordings with users representing a range of familiarity with and preferences for audiobooks, across different ages and demographic backgrounds. I was curious about many factors that could impact both the usability of and the satisfaction with this resource. Collecting this feedback was useful in creating a resource with the intended impact. Some of the early feedback included the following excerpts:

“This Big Idea Journal audiobook is exciting and got my creative juices flowing.  Nicholas has a great voice for this project.  He is easy on the ears and makes you want to hear more.”

“I did not have trouble visualizing or understanding the instructions. Given the fact that most listeners will be writing along and focusing actively on the audiobook, I imagine listeners would easily understand the book.” 

“Great book, and an easy listen. I look forward to getting a copy and launching my ideas.  Great work.”

These statements, along with comments that helped to pinpoint areas to improve all felt very encouraging.

The process of creating this audiobook has illustrated this truth to me: Growth happens by challenging ourselves to try something new. I feel proud of the growth that came from taking on this challenge.

The reality is, we live in an ever-changing world (the comment below was written one year ago by a user with a spiral-bound copy of The Big Idea Journal), and our needs and preferences for information-management may change, depending on the situation. Some situations may lend itself even more for an audiobook than others. Regardless of the situation, we all are different; one size does not always fit all. I tend to process information visually, so I find the ability to listen to something is even more impactful when I am writing and recording. When I am using the audiobook version, I am doing so while I have a blank journal nearby. The bottom line is that this resource is designed for you to tailor to YOU.

One additional historical point: My recognition that an audiobook format for the guided prompts would meet the needs of many was not actually the first time I had had such an insight. I recognized that an audio format could reach those who are sparked and motivated by listening when I created this series outlined in this blog post on Simple Habit meditation app last year. This guided reflection series is also available for download on the app.

Whether you prefer a spiral-bound version or the audiobook version of The Big Idea Journal, I invite you to see for yourself how this resource can help you nurture something big!

-Marni Amsellem, Ph.D.

Clinical psychologist and author

Founder, Write. Reflect. Grow.

Your Midyear Review

This is a post I have been planning to write for six months. I had envisioned writing a post reflecting on the year, midway through the year.

I had written a blog post just as the new year started, focused on checking in on our vision for our year ahead.

(It is safe to say we were collectively blindsighted by what 2020 would have in store for us, despite having approached the year with clarity and 20/20 vision).

I had envisioned writing this post, checking in on where we are at midway through the year, assessing and evaluating how we are doing with our goals and how we were adapting to whatever changes we would inevitably encounter. The purpose would be to notice where we may be on track or even surpassing our expectations and also, of course, to notice where have strayed from the path we had charted out for ourselves.

I borrowed the idea of a midyear review from the corporate world. There is benefit in setting up a formal meeting with yourself. This meeting can be to focus on where you are right now and how you are gauging your progress.

Welcome to your midyear review.

Here’s how it works:

1) Schedule a meeting with yourself. This meeting can be wherever you are, and need not be virtual. After all, you are already with you.

2) Clear some space for reflection. Clearing your mind to focus exclusively on you right now. Clearing your physical space can also assist in this process, should this be helpful for you.

3) This exercise can be a guided reflection in thought, but this can be even more useful by recording it on paper or electronically. Writing it down may help to make this activity feel more official. You are making the commitment to yourself by documenting how you are re-establishing your vision for the next six months.

4) This exercise can also be done with a close confidant, or a small group of individuals gathered for the purpose of checking in on goals. One couple I’ve worked with had scheduled a date for this review to check in on each other’s personal goals and visions as well as their collective goals, successes, and areas for improvement.

5) Ask yourself the questions.

Take the time to meaningfully reflect on your responses to these question. Follow up with additional questions that arise for you. I suggest starting with the following questions, which I have adapted from the original questions I had published six months ago:

Thinking back to my goals as I headed into the new year, where am I right now on the path toward accomplishing these goals? How has my path deviated from where I had originally envisioned it going?

What is my vision currently for things I hope to make happen for the remainder of year, whether in my life or in my world? In what ways has my vision changed or remained the same?

What from the first half of this year would I like to carry forward into the second half of the year?

What would I like to change as I approach the remainder of the year? What does this change look like, knowing now what change for 2020 has looked like so far? How has my conceptualization of change and adaptation been modified since this year began?

How can I actualize the change(s) I would like to make? What is realistic to expect, and how can I support myself in this process?

While I created these questions for you, I also have scheduled a midyear review with myself. I look forward to delving a little deeper into my own review, digging deeper into my responses. Exploring more than my initial thoughts that are top-of-mind when I think about checking in on my own vision for 2020.

One thing that I plan to tap into is the final statement I had written six months ago, “2020 is using hindsight to guide foresight.” We have wisdom from our experiences, and can tap into our own wisdom to guide us into what lies ahead. Let your own wisdom guide you into creating the remainder of 2020 to be all that you would like it to be given your own current realities.

Then go make it happen!

Marni Amsellem, Ph.D.

Founder, Write. Reflect. Grow.

What happens when we pay attention to what we are grateful for

Gratitude is a concept that is fully worthy of its current buzzword status.

So why is everyone talking about gratitude right now? We’ll explore this question, and then we’ll help you see for yourself by guiding you through a simple exercise that you can use right now.

Gratitude is the process of shifting our gaze and noticing the things and people and sentiments in our lives that we appreciate. As we approach Thanksgiving, a holiday rooted in noticing the things and people and sentiments that we are thankful for, let’s pause for a moment to consider what it means for us to be grateful. I invite you to reflect on this now. How does being grateful make you feel? For me, it feels uplifting and fantastic.

What can expressing gratitude do for us?

I often speak of the attentional and intentional shift that happens within us when we shift our focus to noticing and expressing what we are grateful for. It may be cold and dreary outside, but what happens when you focus on the warmth that you feel from the comfort of the indoors, or the cozy jacket that you wear and warm beverage you sip as you approach the dreary weather? Or that while today may be dreary, you were able to enjoy yesterday’s sunshine? There are so many ways you can go with this one example, but the idea is that when you shift your focus, a shift happens inside of you. A growing body of research supports this as well, which we explore in a separate post.

According to the Greater Good Science Center at the University of California at Berkeley, gratitude is motivational. It can drive us to make positive change in our lives and the lives of others because it elicits feelings of:

• connection: When we express gratitude, this tends to increase our connection to others, which has a positive effect on our sense of competence and also feeling like we are supported as we strive toward our goals.

• inspiration: Expressing gratitude is uplifting, which can fuel subsequent positive and prosocial behaviors and goals.

• humility: When we express gratitude, we acknowledge the role of other people or other things that are helpful to us; we learn that we are not solely responsible for our success or joy.

So now I ask you to reflect for a moment, on this question: ‘what has gratitude done for you?’

I recently spoke with a participant of a past gratitude journaling-focused workshop I had run. I wanted to share this conversation, as her experiences may resonate with others. She said, “The past few years I have made a point of noticing things that I feel grateful for in my everyday life, like when someone has been there for me, and things like that. This has been great, but I really didn’t think I needed to write it down.” Therefore, she had never taken that extra time to write it down.

While completing a written gratitude journaling exercise in this workshop, however, she noticed that it felt even more nourishing to take the time to write these things down. She decided to continue this practice of writing things down at home. She ended up with an ongoing record of her experiences and reflections. And she could always go back and reflect on where she was then and use it to guide her in the present. Our conversation about gratitude happened two months after the workshop. She said, “it’s kind of been life-changing for me to write this down.”

Taking the time to observe and reflect has led to some meaningful learning and personal growth. The best part is that this practice takes minimal time, and can easily become part of a routine. Many people choose to start each day reflecting on something positive in their lives; many people choose this practice at the end of the day, reflecting on the day. Whatever and whenever you decide to do this practice, it is an investment in yourself and represents time well spent.

I invite you try this simple exercise right now. Take a moment right now and take out a piece of paper, your journal, an electronic note app on your phone, or whatever method of recording this exercise that works for you. Respond to and complete the following exercise:

Three things that I am feeling grateful about right now are: 

1)

2) 

3)

Now that you have completed the exercise, I’d like for you to reflect on what you just did. How was this exercise for you? How was it to identify these three things? What has stood out for you from completing this exercise?

I, too, will now list three things that I am grateful for right now.

1) I am grateful that you have decided to open yourself up to this exercise and to the practice of gratitude. Regardless of whether you’ve already been intentionally practicing gratitude for a while or whether this blog post has inspired a something new for you, I’m grateful that you are here. Your openness to the practice will help lead you on your way.

2) I am grateful that I decided to write this post. While I can’t say enough about this topic, I am grateful that I have cleared the time and the space to get some of it out here in this post.

3) I am grateful for the love and support I feel around me.

And I would be so grateful if you would share this blog post with a friend. If you would like a PDF of this exercise emailed to you, click here. If you are comfortable doing so, I would also love to hear about how this exercise was for you today. Is gratitude journaling currently a regular practice for you? If not, might it become one?

- Marni Amsellem, Ph.D.

Founder, Write.Reflect.Grow.

Lessons learned from a journaling workshop

One way to navigate adventures and challenges is to record experiences, emotions, and reflections in a journal. 

In my clinical practice, many of my clients bring some insights from journaling into therapy, or they use journals to continue the work that they have started in therapy. The value of journaling as a therapeutic tool can not be overstated.

Many others, I’ve noticed, do not journal, but are curious about journaling. They want to understand what journaling really is, what it can do for them, and how to do it. This is exactly why I have created journaling workshops.

Spoiler: the workshops are a success.

Read on to hear what workshop attendees say about their experiences. I’m sharing what some workshop attendees have shared about participating in an evidence-based workshop series I’ve developed for individuals diagnosed with cancer. I have now run this three-part workshop series with three cohorts since March, 2019, at a community-based oncology setting.

The workshop, complete with exercises and homework, focuses on: 

• Emotional and physical health benefits of journaling

• Cultivating a journaling habits

• Identifying barriers and motivators for journaling to help sustain a journaling practice

My purpose in creating this workshop was to help individuals diagnosed with cancer process the emotional experience of cancer, record personal journeys, and connect with others. My objectives have been realized and expectations have been exceeded.

In their words, they will described some lessons learned in response to a few open-ended questions:

Were your goals met? How were they met or not met?

“My goal was to establish a regular journaling habit. I’m so busy that I put journaling off, but I do enjoy it and this class has helped.”

“My goals were met by using the tools and resources provided to ease my anxiety”

“My goal was to get started with journaling. I tend to keep my thoughts inside and want to leave some notes or thoughts for my family. I had a slow start but I’m getting there.”

“My goal was to try to write a journal about my feelings. I tried hard but I really need to work harder on this.”

“Journal prompts and gratitude focus allows for easy-to-recollect subject matter.”

“My goals were met by the content of the workshop”

“I feel that my goals were met. My confidence in my writing has grown.”

“My goals were exceeded. It was a great experience and I have new tools and processes to help me in the days ahead.”

“I gained insights about where I want to go and how I might accomplish that.”

“I wanted to learn the process of keeping a journal. Yes, goals were met and Dr. Amsellem did an excellent job waking and talking and listening to us throughout the process.”

The next question that attendees had responded to that I want to highlight is related to the unexpected benefits that they received from participation. Here is what they said, in their own words:

Were there unexpected benefits from attending the workshop?

“Sharing experiences and realizing that we all have our struggles.”

“To meet the people and hear some of their stories.”

“Just recognizing the effort it takes to ‘show up’.”

“I drew a positive attitude and emotions from others.”

“What came out of personal reflection, the creative process, and group interaction”

“That I actually want to journal. I was a bit apprehensive about that!”

“The support from the group” 

“I got to deal with some issues that surprised me and gained some insights on what really can work for me.”

“Learning what other cancer patients are currently dealing with and how they approach each day with a positive mindset.”

As suggested here, workshop outcomes are overwhelmingly positive. Most notably, every participant has completed the workshop with a greater sense of community and shared experience, and this happened because they had opened themselves up to the experience of trying something new.

I have recently shared a more thorough account of findings with oncology professionals and healers at an international conference. I have plans to continue this workshop in its current setting and to share it with an even larger audience in the future. Please do stay tuned! Also, I invite you to subscribe for updates so you’ll be in-the-know!

Marni Amsellem, Ph.D.

Founder, Write.Reflect.Grow.

The Big Idea Journal as a Reflection Tool

Happy fall! 

 Ready or not, the seasons are changing before our eyes and our other senses. To me, fall’s changing colors and dropping leaves are always fuel for reflection.

 As The Big Idea Journal: A Tool for Facilitating Change and Bringing your Idea to Life enters its second season of life (it was a summer baby), I’m beginning the journey of reflecting on how I have used my first (published) copy of The Big Idea Journal. Here is some of what I have noticed, so far:

 I usually seem to have mine nearby.  

I often keep my working copy of The Big Idea Journal within reach. I may keep it in my car, handbag, or laptop case; this way it is there for me when the inspiration strikes. Having it nearby represents the promise of clarity or action that will arise, once I open it. And I do write in it when I have decent-sized chunks of time for reflection, such as sitting on the train or in a waiting room. 

That said, I’ve had times where I am wishing I had it when I had a thought to jot down, but it wasn’t nearby. When this happens, I’ve learned you can always make a note elsewhere and transfer it to where it is most useful later.

Using it makes a difference.

 I’ve had some weeks where I have cleared the time and space for working through things in The Big Idea Journal and I use it regularly. During these times, I can really go in depth, which has always led me to new insights and clarity. These are truly the weeks of focus, productivity, and action. This feels fantastic.

These are the weeks I may later look back on longingly if I am not having that type of week. Currently my copy of The Big Idea Journal is sitting idly and collecting dust (though is still nearby). I have not used it the past two weeks because I feel like I do not have time. Ironically, I know deep inside that guided reflection may be what could be really useful right now. 

I think this last reflection may propel some action after I finish this post. 

There are things in this process that are important to make time for.

Regarding my own big ideas, I recognize I often put off everything having to do with Chapter 5 of this workbook (“Sharing Your Idea with the World”). We all have barriers. It’s important that we understand what they are. When we can recognize and address our barriers, and work to overcome them, this becomes a measure of success. For me, what I have learned is that it is important to make a little more time for/ put in a little more effort into sharing what I’ve been doing! Every time that I have this kind of conversation with others, it is rewarding. This is not an earth-shattering reflection, but it is a very important one for me.

My experiences are not entirely unique.

I offer coaching for those who would like tailored guidance and accountability during the process of working through their big idea. In each coaching session, one thing I’ve noticed is that my experiences are not unique. Obviously, others have their roadblocks in making things happen. The most universal roadblock we have all encountered is the roadblock of not carving out time for using The Big Idea Journal. Coaching has helped these clients break through this omnipresent barrier. The response after carving out dedicated time for reflection, for both my clients and myself, has been our awareness of feeling increased focus and achievement. It feels empowering. 

What have you noticed when using yours? 

I genuinely want to know. Please do share!  And if you are only a vicarious The Big Idea Journal user and want to create your own experiences for yourself, this is how you can purchase your own copy. 

What’s the Big Idea?

I am excited to share a tool that has big potential. I’m sharing what has become a Big Idea to me.

I would like to introduce to you The Big Idea Journal: A Tool for Facilitating Change and Bringing your Idea to Life. I welcome you letting this journal be your guide when you notice your own seeds of ideas, regardless of what they are. The journal was developed based on the premise that you can take an idea, whether for a passion, a program, a business, or a project and make it more than just a great idea. With The Big Idea Journal as your guide, you help you make your idea a reality.

An overview of how it works:

You create your own parameters and The Big Idea Journal can help you define them.

You decide upon your own goals and identify needs and The Big Idea Journal can help you articulate them.

You take action to make things happen and The Big Idea Journal can help you organize your actions and establish your priorities.

You encounter barriers and The Big Idea Journal can help you understand how to overcome them.

You see outcomes and The Big Idea Journal can help you reflect on what you have achieved.

You hold the power in your own hands (if you happen to be holding The Big Idea Journal). See for yourself. To purchase The Big Idea Journal for yourself (or anyone you know with an idea), you can purchase directly from the publisher, purchase on Amazon, attend a live event or contact me directly.

Best,

Marni Amsellem, Ph.D.

Author, The Big Idea Journal