Journal Technique The List of 100 – Get Unstuck Fast

I am a massive fan of using a journal!

Years ago I used to keep one to simply record the events of the day, like a running narrative, just keeping a record.

Now, I approach my journal work a little differently…. let me tell you why.

Because I know it can be a little gold mine of self-development and insight.
It’s a little bit like a home therapy all by itself, a deeper dive into the depths of self- awareness.

Interactive Journaling allows you to play around with the stuff you have recorded, expand upon it and really get more bang for your writing buck.

If I can find half an hour to journal, I would much rather make the most out of it and get some extra benefit.
The benefits of writing things down are well documented and the more you put in, the more you get out.

In terms of interactive journal writing value there is one tool that I have found for me that stands head and shoulders above the rest, it is indeed my personal favourite and I would love to share that with you now.

The List of 100 Journaling Technique

This is a very simple interactive journal prompt, but don’t be fooled by its simplicity, it packs a powerful little self-development punch!
I often use this technique to help me to:

– Get Clarity when something is bothering me

– Grab ideas that seem to magically come to me out of thin air

– Illuminate hidden problem areas

– Scope out solutions to my stuckness and get some traction

This exercise requires you to come up with 100 answers, yes – 100!
It is a lot, but there is a very specific reason for that so stick with me…

The list of 100 is designed to catch your mind off guard and to move you through the process of easy logical thinking, where you will come up with the sensible and easy to access answer, right through to the golden nuggets at the end.

As you progress through your list, the mid point begins to feel a little harder, you have exhausted all of the easy answer, and now you really have to begin to dig deep and stick with it.

Mid point doubts will set in and you might even want to screw it up and chuck in the bin.
And that’s fine, go for it….BUT…. If you can stick with it….

The last 30 answers or so are where the magic starts to happen, I promise!

Just when you feel that your bucket has hit the bottom of a dry well, if you persevere, the well expands and suddenly drops another 30 feet or so. This is the hidden depths of your creative potential where the golden nuggets are buried. Keep digging, get those ideas down and don’t stop to question how silly or bizarre some of them sound.

Who knows where these golden treasures will lead you, they will be unique to you.
When I have done this exercise I frequently unearth shifts in thinking, epiphanies, themes and trends, and a sprinkle or two of increased self- awareness.

Let me share with you some of my top tips for the List of 100 Interactive Journaling Exercise.
Here are my keys to success!

Make sure you have uninterrupted me time to do this and make sure that you can complete your list in one sitting.
This is a really important part of the process and key to getting some good traction and epiphanies.

Make a deal with yourself that before you start, just for this exercise that you will let your mind run free with no restrictions, no boundaries or judgement.
Just you tapping into your own creativity and infinite well of resourcefulness.

Ready to go?

Step 1: Pick a title/issue

Step 2: Grab a large sheet of paper and pop your title at the top

Step 3: Get writing and don’t stop until you have reached your 100 answers.

100  x Ways to embrace self-care

100 x Things that I want to do

100 x Ways that I allow myself to self-sabotage

100 x Things that I need to forgive myself for

100 x People, Things or Situations that I want to forgive

100 x Memories from my past

100 x Things that make me laugh or smile

100 x Things that make me feel sad or cry
100 x Ways I could be Happier
100 x Ways I could be Healthier
100 x Ways I could improve my relationship

.
If you do have a go and it doesn’t quite work out the way you wanted it to, please be kind and compassionate with yourself. Keep that unhelpful self-talk at bay, we are after all only human.

Have a lovely day and thank you for reading,

Love Emma x

Guest Blog by Emma Eilbeck my lovely sister, experienced counsellor and co-creator of
The Happiness Map, Month of Magic and The Twelve Lessons Program.
Emma is also the co-host of Kate Spencer’s Life With Soul Podcast.

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