Do you have a habit you'd like to change? It could involve nail biting, procrastination or chronic worrying. On the positive side, you may wish to develop a write habit and spend time with words.
Rather than pointing and shaking a finger at yourself, go for thumbs up. You can do it!
Writing around, into and through thoughts and feelings about habits may assist you to discover ways to motivate change.
Freewrite to complete these sentences. Let them roll out in a flow to a finish. Respond again and probe for ideas until you run out of new endings before going on to the next one. If you become overwhelmed at any point, just stop and rest. Take several deep breaths.
Rather than pointing and shaking a finger at yourself, go for thumbs up. You can do it!
Writing around, into and through thoughts and feelings about habits may assist you to discover ways to motivate change.
Freewrite to complete these sentences. Let them roll out in a flow to a finish. Respond again and probe for ideas until you run out of new endings before going on to the next one. If you become overwhelmed at any point, just stop and rest. Take several deep breaths.
You may discover some discomfort in doing these exercises. Don't judge, write to the feelings.
1. Begin writing by feeling the urge to engage in your habit. Imagine a place or time in which you would usually do it. Get in touch with the urge deep within your body. Breathe into the feelings and write to finish the sentence, “I feel like a need to ___________ (name your habit or desire for a habit here) because…” Let the sentence unravel where it will. Begin again. Keep writing until you can't think of new endings.
When you are finished, write down some of the sentences that had the most power.
When you are finished, write down some of the sentences that had the most power.
2. Continue to explore the urge. Write, “If I never ___________ (name your habit or what you wish to turn into a positive habit) again…” Keep writing until you cannot think of endings.
When you are finished, write down some of the sentences that felt the strongest for you.
When you are finished, write down some of the sentences that felt the strongest for you.
3. Let yourself feel the urge to engage in your habit and push the urge to its full intensity. Ask the urge why it needs you? How does it serve you? What is its job? Then, name and dialogue with the Urge.
Spend some time with this experience before moving on.
Write down what you learn.
Spend some time with this experience before moving on.
Write down what you learn.
4. Imagine going through the day with the urge to engage in a positive habit. What does it feel like to want to accomplish it? How will it help you complete a goal?
Next, wonder what it would feel like not to have a negative urge and to feel confident you will never engage in your bad habit. Pay careful attention to anything that feels unwelcome about this reality. Spend some time with this experience before moving on. Write down what you learn.
By writing through the four questions you may discover aspects of your personality you have not tapped before. Make friends with this part of you. Rather than trying to change it, accept it. Spend time writing about it each day.
Write to change.
Next, wonder what it would feel like not to have a negative urge and to feel confident you will never engage in your bad habit. Pay careful attention to anything that feels unwelcome about this reality. Spend some time with this experience before moving on. Write down what you learn.
By writing through the four questions you may discover aspects of your personality you have not tapped before. Make friends with this part of you. Rather than trying to change it, accept it. Spend time writing about it each day.
Write to change.
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