The Power of Journaling: Recent Episodes
Journaling.com
Journaling has been scientifically proven to speed healing, increase productivity, reduce stress, anxiety and depression, AND improve creativity. Thank you for listening to The Power of Journaling podcast.
Over 200 people participated in the Calm Mind Study, testing the “notice name, relax release” technique. Three results were really surprising, one of which is that we are much happier than we think we are! To receive more information on this topic, feel free to subscribe to the Journaling.com newsletter at: Journaling.com/subscribe.
People are talking about the Notice Name Relax Release technique! In this podcast, Rebecca teaches you how to do NNRR by setting reminder alarms on your phone. People using Notice Name Relax Release report feeling peaceful and “lighter” after using the technique. Journaling.com will be following up with NNRR in our newsletter, so be sure to subscribe at Journaling.com/subscribe. All are welcome.
The results are in for NNRR and it’s a hit! Rebecca shares 4 long-term benefits of the Notice Name Relax Release technique that include: better decision-making, increased bandwidth, the resolution of old issues, and possibly even better sleep. (Thank you to everyone who participated in the Calm Mind Experience study.)
Want to be in a mindfulness study? It’s called, The Calm Mind Experience. Sounds interesting, don’t you think? You’ll be using a technique called, Notice, Name, Relax, Release (NNRR). The experience is for 7 days. Each day, you use NNRR and then send a quick email, sharing what your experience was like with it.Your participation is completely anonymous and you can drop out at any time. Here’s the signup link: https://sendfox.com/trk/click/0q7dje4g/9405gd
Here are the 6 Secrets for Health and Happiness from Dr. Gladys McGarey’s wonderful book, The Well-Lived Life. Secret 1: You are here for a reasonSecret 2: All life needs to moveSecret 3: Love is the most powerful medicineSecret 4: You are never truly aloneSecret 5: Everything is your teacherSecret 6: Spend your energy wildlyIn this podcast, Rebecca shares Dr Gladys’s secret for how to find your purpose. Please join us in sending happy birthday energy to Dr Gladys as she turns 104!Have fun finding your “juice!”
In this episode, Rebecca gives you 3 easy ways to journal for guidance:1. Do guidance journaling as part of your usual morning pages, or2. Keep a separate journal for questions and answers, or3. Keep a notebook by your bed and ask for guidance before you go to sleep.Have fun with this! All are welcome at Journaling.com. You can subscribe to our newsletter at: Journaling.com/subscribe.
Have you noticed all the titles out there about “not giving a f__?” It turns out that they are on to something. In this episode, Rebecca talks about the wrong ways and the right ways to “not give a f__,” and the body, mind, and soul benefits of “letting go.” (In addition to the podcast, Journaling.com also has an excellent newsletter at: Journaling.com/subscribe)
This episode is an experience to do with pen and paper, or keyboard. It takes 10-20 minutes and it will reveal to you 20 little wishes you have that are easy for you to do, but will bring you 5 big benefits. Our guest for this episode is Debbie Happy Cohen, from JoyBasedLiving.com.
In this episode, Rebecca talks about 6 surprising things that psychology, neurology and spirituality all agree on when it comes to goal-setting.
The secret to personal growth? Put your attention on your intention. Rebecca interviews special guest April Wyett, from LivingWithIntention.co, who shares powerful tactics for creating your #1 desire. (According to Napoleon Hill, author of "Think and Grow Rich," knowing your #1 desire is the secret to success.) You can connect with April at: April@livingwithintention.co.
We are the designer of our life. Why? Because we have the power of choice. Life-designing isn’t always easy though, and according to Rebecca‘s doctoral research, there are five supports that are the big game-changers: Mindfulness, lifelong learning, habits & actions, keeping a growth-mindset, and connecting to self and others. This episode explores these supports in more detail and gives you some questions to ask yourself, that will help you put these qualities into action in your own life.
Did you know that sometimes we repress our positive emotions? According to Dr David Hawkins, author of “Power vs. Force” and “Letting Go,” we do it out of self-protection. In this episode, Rebecca talks about how our Morning Pages can be a safe place to acknowledge and healthfully release ALL of our emotions, including any positive emotions that we might be repressing. P.S.If you would like to receive Journaling.com’s newsletter, it is available at: Journaling.com/subscribe.
Rebecca explains how two scientific studies have changed the way the world views the human mind. We invite you to also be part of Journaling.com’s newsletter community. Join at: Journaling.com/subscribe.
Eckhart’s “folding time” technique is valuable and worth trying for yourself. Here’s how you do it… We invite you to be part of Journaling.com’s newsletter community. Join at: Journaling.com/subscribe.
How can you run your idea or dream by Higher Mind to make sure it is coming from your best self? You can use the 8 Cs of True Self. Sometimes a dream starts out by pushing against what you don’t want, but try to polish that dream up as quickly as you can. The 8 Cs have a magnetic ability to draw you on to paths that are uniquely meant for you. We invite you to be part of Journaling.com’s newsletter community. Join at: Journaling.com/subscribe.
For 99.9% of people, following through on a dream is the hardest part. I have created a special program that will change your life on this. I call it, The Power of Small. It starts on September 27 and it’s going to be awesome. When the class is full it’s full, but you and the subscribers to Journaling.com get first priority. So save the date! If you would like more details right now, email me at: rebecca@journaling.com.
Curious to know your future? What your health, finances and relationships will be 6 months from now? A year from now? Journaling may be able to give you that answer.Rebecca calls it “Trajectory Journaling.” You ask yourself…Q: How was my — health/finances/marriage/friendships/business/happiness — a year ago? Q: How was my — health/finances/marriage/friendships/business/happiness — 6 months ago?Q: How is my — health/finances/marriage/friendships/business/happiness — now?Based on the pattern I see… Q: What do I think my — health/finances/marriage/friendships/business/happiness — will be like 6 months from now?Q: What do I think my — health/finances/marriage/friendships/business/happiness — will be like a year from now?It’s as easy as that. You have now mastered Trajectory Journaling. Want to learn more? Be sure to subscribe to Journaling.com’s newsletter at: Journaling.con/subscribe.
It’s easy to overlook the power of small, consistent efforts. We often believe that significant change requires monumental actions. However, by consistently engaging in small, purposeful actions, you can create a ripple effect that leads to remarkable personal growth and transformation. Want to go deeper into the Power of Small? Subscribe to Journaling.com’s newsletter at: https://sendfox.com/trk/click/0eydzr0v/8lpnn6
Have you heard of The 3 Questions of Journaling? They were created by Joe Dispenza in his work to re-train the mind. You can use them on any/all areas of your life — health, money, love, career, relationships, etc.
1: What am I DOING that is working for me? What am I doing that is NOT working for me?
2: What THOUGHTS am I having that are working for me? What thoughts am I having that are NOT working for me?
3: What FEELINGS am I having that are working for me? What feelings am I having that are NOT working for me?
The things we repeat to ourselves over and over become our life. This exercise shines a light on our doing, our thoughts, and our feelings.
Did you know that the word Priority was never supposed to be a plural? In this episode, Rebecca explores the benefits of living by Priority (singular) and she gives us 3 techniques to turn priorities into priority.
Welcome to Season 3! In today’s episode we explore masculine vs feminine power. Outer guidance vs inner guidance. To help you apply this to your own life, Rebecca has created four journaling questions for you on this topic. 1) Have I ever experienced a “soul yearning?” What did it feel like? 2) When I receive inner-guidance, how does it get through? A soft voice, the flash of an image, a joyful impulse, a gut “knowing?” 3) What can I do to help myself tune into inner-guidance more often? 4) How good am I at following inner-guidance, even when it’s not what I planned?
The way to change your life is to change your identity. The way to change your identity is through your actions. You are watching you. The picture you have in your head of who you are, influences who you become.
According to research, when women fail or get stuck, 80% of the time it’s because of this one reason.
When life bumps your elbow and you spill what’s in your cup, what will you spill? Anger, humor, compassion, creativity, love? Here are a couple of powerful inner work practices you can do now to fill your cup for the future.
In this excellent talk about Imposter Syndrome, Rebecca gives 10 solutions for a sneaky problem you may not even know you have.
The 3 levels of journaling are…Level 1: Getting StartedLevel 2: Journaling to Solve ProblemsLevel 3: Raising Your Life to Its Highest LevelIn this podcast, Rebecca shares the journaling tools for each level.
Life is a mixed bag, like a bag of marbles. We can be having a hard time in one area of our life (one marble in our bag), but there are other marbles in our bag too. Our job is to notice the other marbles in our life. Or, if we are having a “one marble experience,” then our job is to make the effort to put some other marbles in there too. Because life is a mixed bag. We can experience and feel multiple things at the same time.
It takes practice, but when we can love the people AND the situations in our life unconditionally, now we are living life at the highest level there is.
The simple definition of priming is that “something influences a response in you without you being aware of it.” In this content-rich episode, Rebecca teaches us how to use positive priming tools like mantras, sleep priming, and micro-priming throughout the day, to help us live easier, better, and happier lives.
Destiny communicates to us via yearnings and intuition. With practice we can develop awareness, receptivity, and trust in this high, powerful, interior form of navigation.
When you keep a financial journal, you change your relationship with money. You spot patterns, discover what matters to you and what doesn’t, and you stop worrying about money, because you have a handle on it and you know what’s going on.
Limiting beliefs around money can lead to a life of default, rather than a life of design. In this episode, Rebecca gives us a quick summary of the powerful book, “Your Money Or Your Life” by Vicki Robin & Joe Dominguez. (Be sure to get the 2018 edition.)
Life is not a straight line. These journaling questions can help you find the gift in the regret.
If you take response-ability for 50% of your life, who is responsible for the other 50%? Here are five things that improve decision-making, and five things that hurt decision-making (your ability to respond).
Thoughts become things. It’s Cause and Effect. Joy is important because it raises up your thoughts, which raises up your life. This is your year to live joyfully.
We create our world with our words. In this podcast, Rebecca tells us the words that TAKE our power away, and the words that GIVE us power and creative control over our life.
Today, Rebecca introduces us to Passage Meditation, where you find a poem, a passage from a holy book, or your Top 10 Desires List, and you read that out loud while you meditate, noticing the different words that stand out each day.
I just received word from Spotify & Apple iTunes, that this podcast (The Power of Journaling) is…
- the Top 25% most shared globally, AND
- the Top 15% most followed podcasts in the education sector.
According to Dr Amen, the nine most common Automatic Negative Thoughts are: 1) the all-or-nothing ANT, 2) the less-than ANT, 3) the just-the-bad ANT, 4) the guilt-beating ANT, 5) the labeling ANT, 6) the fortune-telling ANT, 7) the mind-reading ANT, 8) the if-only ANT, and 9) the blame ANT. With humor and a light touch, Rebecca talks about how we can stop these ANTs from wreaking our life “picnic.”
Have you ever thought of having your own podcast? Or do you know of someone who should have a podcast because they have something important to say? On December 3, Saturday, Rebecca will be teaching a three hour get-it-done workshop where you add your graphic, create your intro and outro, and even publish your first episode. The cost is $111. Spaces are limited. To sign up email Rebecca@Journaling.com
A quiet mind is the peaceful water you’ve been seeking. Noticing and releasing your feelings as they come up, softens the talking in your mind, giving you space and allowing you to better understand your self, others, and the world around you.
Noticing and releasing our feelings as they come up keeps the “windshield of our mind” clear. This lets in more light and allows us to experience life, less through the lens of our personal “stuff,” and more through the lens of openness and wholeness.
Who would you be without that thought? How do you react when you have that thought? In this episode, Rebecca teaches us a quick mindfulness game we can use to look at our thoughts from Higher Self.
From Byron Katie’s “The Work”, these questions help you look at your beliefs from a healthy distance. 1) IS IT TRUE? 2) CAN YOU ABSOLUTELY KNOW THAT IT'S TRUE? 3) HOW DO YOU REACT. WHAT HAPPENS, WHEN YOU BELIEVE THAT THOUGHT? 4) WHO WOULD YOU BE WITHOUT THAT THOUGHT?
When we turn our attention to what we love, appreciate, and find beautiful, the conversation moves from what is not working to what is working. And that is a wonderful place to be.
This journaling exercise is a great way to find your “joy sparks.” If you let them, joy sparks can guide you to paths that are uniquely and beautifully your own.
How could the challenging events in the world and in your life be happening FOR you, not TO you?
Rebecca shows us a simple-yet-powerful way to “stay the path” so that we can enjoy mission, purpose and growth.
The 5 Paths of Journaling are: Mindfulness, Mental Health, Physical Health, Productivity, and Creativity. In this episode, Rebecca shares with you 1) the power of journaling for each path, and 2) which journaling methods work well for each path.
“The Land of …er” is where we always want more. The solution, perhaps, is to check in with “The 8 Cs of True Self”. Is the desire you are having coming from curiosity, and a centered and compassionate place? Or have you stepped into “The Land of …er”?
Journaling.com is looking for meditators & journalers to test out our Advanced Life Design courses. If you would like to be part of our Product Tester Village, you can join at: https://journaling.com/articles/product-testers/
Which of these creative archetypes are you? The Starter, The Noodler, The Prioritizer, The Resister, or The Striver? From Chase Jarvis’s wonderful book, “Creative Calling”, his advice for each archetype is encouraging and empowering.
Studies in Positive Psychology, Neuroscience, and Happiness tell us how, and how not, to set our goals.
How has your sleep been? Keeping a sleep diary for 1-2 weeks could be a miracle for you. To download a sleep diary for yourself, go to The National Sleep Foundation at: https://www.thensf.org/nsf-sleep-diary/
In this short video, Rebecca teaches you the secret to success -- the answer to the question, "How can I follow through on my goals and dreams long enough to see results?"
(Rebecca's dogs "photo-bombed" her while she was making this video and it's pretty hilarious.)
Before teaching the Dare to Dream module, Rebecca teaches about Self Trust. That’s because in order to dream and design the kind of life you want to live, you must first develop this one important skill.
Coming to you from Spain. Are you living a life you know, or a life you love? Three things that stop us and four things you can do.
How often do we let our fears stop us. The solution is as simple as a daily "stretch." Each day, ask yourself, "What did I do today to stretch my comfort zone?" When we expand our comfort zone, we increase our possibilities, while building up our confidence and self-trust.
Rebecca believes that Life Design is a "receiving" issue, not a self-empowerment issue. Are you allowing yourself to receive all that this beautiful life has to offer?
What we want most in our life is probably good relationships. And yet our natural instinct is to criticize ourselves and others (to notice the "bad"). In this episode, Rebecca gives you an experiment you can do that will help you get more of what you want in your life, and less of what you don't want.
Scientifically proven to help you achieve your desires. Can also help you get through situations that feel hard or scary. Similar to The Law of Attraction, but with WOOP you visualize your biggest obstacle and, in a meditative state, you receive a plan for getting past it.
If you, or a loved one, are experiencing a challenging situation, this episode was recorded for you. There is tremendous peace and power in "setting your intention" about who you are going to be and how you are going to show up on the journey ahead of you.
The "hussle for worthiness" is part of our culture and our psychology. This episode explores how the hussle for worthiness shows up in our life and what we can do about it.
Self-empowerment is possibly one of the most important discoveries you will make. Self-empowerment is like standing on a little piece of solid ground. No matter what happens in the world or in your life, you take that piece of solid ground with you wherever you go.
Rebecca walks you through the most popular journaling methods -- Morning Pages, Guided Journals, Expressive Writing, and Bullet Journals.
Four of the best journaling prompts out there to help you infuse your life with meaning and purpose.
1) What 5 things are you most proud of from your past? What 5 things would you be most proud of in your future?
2) If you had all the time and money, what would you do with your life?
3) What lies at the intersection between what you love and what you are really really good at (and possibly, what would the world pay you for)?
4) Write down 100 questions about any and all topics. Do you notice any themes? What are your top 10 questions?
What would you like to create in your life? Atomic Habits -- small, easy to do habits -- can get you there. There is a reason the Atomic Habits book, by James Clear, was the #1 book around the world in 2021.
A beautiful introduction to "parts work" -- where you accept and love all parts of yourself.
Journaling.com's Founder, Rebecca Kochenderfer, shares a powerful experience about how to turn cancer into love.
In this thought-provoking episode, Journaling.com's Founder, Rebecca Kochenderfer, talks about the "psychology of default" and recommends four books that are wonderful for Life Design: The Artist's Way, Atomic Habits, Essentialism, and Bright Line Eating.
The game this week is to notice the words you use around money, fitness, health, and parenting. This practice is a game changer.
Is the Camino right for you? Teri Tucker and Nicole Walsh had powerful experiences on their Camino. They believe anyone can do it with a little preparation.
Petra Aslund, a fellow journaler in Sweden, was at a crossroads in her life. In this personal interview she shares the clarity and peace she gained from walking the Camino.
According to Journaling.com and their panel of experts. these are the best journals and planners for PRODUCTIVITY. The clickable list is available at Journaling.com.
Art journalers and travelers will particularly enjoy this episode. LAUREN HOOPER teaches us how to get started with travel journaling, a journaling method that combines travel, creativity and mindfulness.
Whether it's finding a new job, going through a divorce, moving, or becoming a parent... LEIA FRANCISCO shows us how to journal our way through life's big transitions with grace and maybe even joy.
CAROLYN KOEHNLINE's gentle approach helps you declutter your head, your home, and your schedule, so you can make time for the things that matter.
MO SEETUBTIM is the Creator of The Happiness Planner, which helps you explore your inner world, get organized, and find happiness from within.
What does your body need? What is it telling you? MARI MCCARTHY talks about how to listen to your body.
BETH JACOBS teaches us how to dial into ourselves so that we can sort through things calmly and respond, rather than react, to life.
Whether you journal for wellness, creativity, or self-expression, these tips from LINDA MONK (The International Association of Journal Writing) will help you keep your journaling fresh.
DEBORAH ROSS, the author of "Your Brain on Ink," talks about the research-proven benefits of journaling, including how journaling helps cancer patients.
Grab your journal and art supplies. You will be inspired to create when you listen to this interview with artist and art therapist, AMY MARICLE.
Neuroscientist and best-selling author, DR. DAN SIEGEL explains how journaling integrates the left and right hemispheres of the brain and how this leads to increased well-being and increased brain function.
Psychotherapist, MAUD PURCELL, talks about which journaling prompts and methods work best for mental health and self-discovery.
You probably know RANDY TARAN from her work with Project Happiness. In today's interview she talks about the importance of feelings like anxiety, unhappiness, and even fear.
People who did Expressive Writing before a surgery healed faster than those who did not journal. A fascinating interview with DR JAMES PENNEBAKER.
Rebecca interviews SHEVA CARR. Sheva is a Director at Heart Math and leads many of their health initiatives. Sheva teaches us how to listen to our heart's intelligence so that we can shine our light on the world.
MERLE SAFERSTEIN keeps a special journal for each of her children. She also helps Holocaust survivors journal about their experience . Find out what Legacy Journaling is, and how you can do it.
Our special guest MICHALE HARTTE used journaling to help her answer the question, "Who am I and why am I here?" She reminds us that our self-worth is not tied to our weight or our waist-line.
Rebecca interviews CHRISTINA BALDWIN. Spiritual journaling is a bit like automatic writing. You let the pen tell you what you need to know.
Rebecca interviews LUCIA CAPACCIONE. Lucia credits journaling with saving her life. She shares her story and also tells us how journaling solves four common problems, including anxiety, stress, relationship problems, and even pain.
Rebecca interviews BRENDA HUDSON, who tells us how to gather our family "stories." Includes fun activities you can do at family gatherings.