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Why
Use It.
This type of journal is
used to enhance awareness of changes going on in a person’s life. It is different from a regular journal that
simply records events. It is a written record of personal reactions to change
on a daily basis.
Its purpose is to
understand the driving forces in your life, both good/enjoyable and
bad/stressful. It is through this awareness that you can begin to manage
change.
How to Use It
Do
the following for one week.
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Step
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Name
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Action
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1
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Daily
Reflection
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Write down how you felt
about the events, people, and relationships. Ask yourself questions
like:
· What
were my positive thoughts and actions?
· What
were my negative thoughts and actions?
· What
decisions did I make?
· What
did I not do that I should have?
· What
did I do that I shouldn’t have done?
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2
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Change
Recognition Analysis
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After a week go back and
summarize both subconscious and conscious mind notes to see if there are
any patterns. These patterns are what you need to look at to determine if
the driving forces in your life can be changed for the better. Better
patterns can result in greater control over events and less simple reaction
to life experiences.
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3
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Change
Actions
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Write down actions to
take. Ask yourself questions like:
1. Is there a “change”
message in this journal?
2. What changes do I need to monitor more closely?
3. What’s the most important change to focus on now?
4. What would I do if I knew I could not fail?
5. What would I do if there were nothing to fear?
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Mindfulness “Change” Journal
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[Date: ] Briefly describe
any changes that took place in your life today.
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Daily
Reflections: Write
down how you felt and what opinions, decisions, or actions you took or
canceled.
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|
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Change
Recognition Analysis: After a week go back and see if
there are any patterns. These patterns are what you need to look at to
determine if the driving forces in your work/life are changing or should be
changing.
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|
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Actions
to take: Based on any change recognition, write
down actions to take.
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Adapted from a variety of
sources including: Neil F. Seamark, the
Handbook of Journaling,
(USA, R.E.P Publishers)
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