How to Future-Self Journal
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- čas přidán 6. 04. 2019
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You’re really just out here giving people free therapy! You are amazing and an inspiration to me, so thank you 😌 your words always hit home and are bringing a new meaning to why I studied psychology that I had not been in touch with before.
I really appreciate this thank you!
I have been doing for 4 months now and I felt a really big difference. I have been working on my pattern of procrastination and my life feel much more organized now.
My favorite question is "My future self will experience more" this gives energy to carry on with the changes I need to do, even when they are hard, because I want to be my future self!
I added one question on mine that is "What I learned yesterday". It makes me remember how each day is valuable for my journey and even if I didn't "do much" I can still remember something that makes the Thais from today a little bit more mature than Thais from yesterday.
Thanks so much for spreading this tool Dr. Nicole!! I wish that many more people can apply it and feel the benefits of it.
Wow this is soo good/helpful? Have you come up with new questions to reflect on? If so do you mind sharing? 🙏🏼
I signed up for the email list over 2 weeks ago and committed myself to this exercise of mindfulness. 2 weeks is usually my max participation in these sorts of exercises but I am on day 15 of journaling and feel as energized and fulfilled as ever. Last week though, mental resistance creeped in right on schedule. I skipped a few days but didn't relent because u helped me realize that it is common for the mind to resist change. I've heard it before but I always thought I was alone in my experience (one of the many narratives of my ego).
Thank u for the bite-sized tools. So simple to implement and they are making a huge difference.
My day 15 future self journal
I am a visionary.
Today, I will focus on goal-setting.
I am grateful for divine guidance.
3 traits my future self will have are boldness, command in my nonverbal and verbal communication, and humility.
This is amazing to read! Thank you so much for sharing this.
I'm so in my own thoughts that I had to rewatch because I wandered off into my own thoughts 😂. This is SO relatable, thank you 🙏
Here that ...🤣🤣🙏
I have been doing the Future Self Journaling for over a month now. I can see how it is changing my life already. I feel like a different person when I actually show up for myself. I do not feel that I have fully worked out why self sabotage and I are such close friends within 35 days. I am just going to keep going until I feel I have stopped sabotaging my own life. Thank you for starting this community of self healing. I honestly never thought it was possible at all.
Amazing Anna!
How is your journey going?
Do you right thé same thing for a mounth ? Liké everyday thé same affirmations ??
I started a future self journal last week and I already feel a difference in how I think or respond to situations. Sometimes I'll be doing something that makes me happy and I'll think to myself "I'm grateful I get to do this today." It really helps reinforce positive thoughts.
There is a section that says step 1, self awareness..should it be written daily???
Hey Dr. Nicole. I've been following you for a year or so. I finally gave the Future Self journaling a try after putting it off for ages and I wanted to share the results.
I've come back to watch this as I feel I didn't do it correctly. I am not sure now where I got the idea of how to actually write it but I found I was putting it off so much that I just started it and did it in this way:
I am .... when... (for me I am calm when my children are loud). I wrote lots of different real life examples that fit my situation.
Then I would write
When I am .... I .... (for me when I am calm I make good decisions). I would write many different reasons as to why being calm and un-reactive (I can be a drama queen) was positive for me.
I did this for a month and found myself during this month to be much calmer and more un-reactive than normal. I found myself remembering my morning future self journaling when an opportunity arose for me to be calm. BUT here's the thing - I stopped future self journaling as work picked up and I transitioned from work from home to going back to work and I reverted to my old ways!
My question for you is: when do I move on to another aspect that I want to change? I am fearful of reverting if I don't write about it.
Love your work and I am so grateful that you share it.
Maybe if you work on being more present in the moment ie breathwork mindfullness, you will be more observant of when you start reverting back to old ways
This is like having a personal trainer for your psyche! Thank you so much!💗💗
Youre the best ever Nicole! You have literally saved my life from falling apart! For sm who cannot afford therapy and where mental illness is seen as taboo, youre literally an angel.
I love how you simplify these concepts, hope you are having your present day very blessed!
So glad I cam across your channel. Bless your soul!
Dr. Lepera, you are wonderful. You make this so clear and empower people to make positive changes. Thank you for the work that you do.
Ive been using the journal for a week and it was such a nice coincidence that you took as an example what I have literally been working on!? "I will focus on changing my pattern of overthinking, I am capable of a clear head!" :D
Thank you very much, Nicole, for what you are doing - you are changing this world for better! ^_^ Much love to you from Sakhalin island.
I love how practical your informative videos are. As an art psychotherapist on my own healing journey- the way in which you break up information is something easily could be shared with others especially my beloved clients. Thank you 💌
I am grateful for you every single day, in those moments when you have shown me the way. Thank you so much for doing this. Lot of love and blessings!!
I like this! I’ve been doing morning pages for a while but I think I’ll switch to this. It will be helpful since I recently started a new job as well, set intentions for how I want to show up each morning :)
Thankyou so much, this is has been so helpful! Can't wait for your book
Healing process takes time ,hard work and effort but it's worth it . I began and I keep doing the work. Dr Nicole, for me as someone has much trauma , I struggle, suffer with past patterns or even fight with them .. but I need to heal myself because I realized that the way I was living , was so destructive. Your work is great and I feel blessed to find you
Thank you so much for this. I’ve been doing this for a week now and it has already made such a major difference in my life. Thanks again!
Do you write thé same thing everyday ? For exp :thé same affirmations ? How do you do It ?
Love meeting you ❤️
Really awesome guidance! Thank you! So very grateful! 💗🙏
I'll practice these steps...thank you so much..❤ you're doing amazing job!! ❤
I also have tendency of overthinking. I am grateful for the day, people, and means of transportation I have had. My future self is more able to laugh at myself, catching myself in the act of being too serious, and lightening up so that I am able to see more of the bright side. Thankyou Dr. Nicole. You are an inspiration.and doing a great service to helping mankind learn how to better cope in this everchanging world. May God speak peace to your heart, mind, and soul.
Yay!! Thank you for this!!
Wow! This could have saved me years of searching gor a therapist to suggest this type of work!! Been spinned future self planning since i was 6-7,yrs old with little successs from age 27-43!!
Me encanta como ayudas y explicas todo de forma rápida y sencilla. Gracias Nicole 😊🤗
Love every video you are amazing!! Thank you
needed this! Thank you so much!
The sound quality in this video is the best yet!
Thank you so much for creating this channel and for showing up EVERYDAY on social media to give us nuggets of wisdom which translate so very often as "hope" for me. I am grateful for you and to you for all the gifts you are bestowing. You are making such a difference and I hope you are receiving as much in return as we all are receiving for having had our paths cross. Thank you SO MUCH Dr. Lepera!
Hi Renee, So thoughtful! Thank you for being here.
I have the guide but I didn’t realize I was focusing on one patten at a time. Thanks for the clarification
Hi, yes. It's best to focus on one pattern at a time. When you feel like the shift is completed, you can move onto a new pattern.
@@TheHolisticPsychologist what do you mean by focusing on one pattern at a time? Can you elaborate?
@@notavailable708 I think she means we shouldn't try to change 3,4, 5 things about ourselves at the same time. For example if I'm focusing on not dissociating this month (or 2) I shouldn't try to also focus on my pattern of being overanalytical at the same time but at first establish the first pattern I want to change then move on to the next one.
TL;DR: don't rush things
Yes this confused me too. Her guide helps. You do step 1 only one time. Daily you reflect on that 1 change (mine is to feel less afraid) and do step 2. So each day starts w daily affirmation and 5 other steps and ends with "when I think about who I am becoming I feel".
Clifford Novey hi! So is step 2 (daily affirmation, etc...) different everyday?
I am future journaling out my 2020 goals. I appreciate this tutorial Nicole!
There is a section that says step 1, self awareness..should it be written daily?
nidhi something I don’t know what Nicole would recommend but u think you should do whatever you want!
Analysis is a superpower!
You have no clue how you're touching so many lives Nicole. Thank you for existing♥️
Thank you! So much love
Thank you ❤️
I really want to practice being less judgmental. I don't want to judge others and myself. I feel like its unfair to make a judgement about a person and stand by it. forgiveness for faults is also something I want to practice because sometimes I hold onto something not realizing how much it actually hurts me to not forgive. in the long run, I think it makes me judge others for things that never even did. I just assume their intention is to hurt me and I never give them a real chance.
Future self
- I will focus on
- I am thankful
- 3 traits of my future self
This is so good! I do morning pages and I will add this promp to my writing. Thank you for sharing your message
Thanks and wish me luck. 😊
I would love it if you could make a video about the new version of this journalling technique ❤️
Thank you for making this video and posting it.
my pleasure. Thank you for taking the time to watch!
Thank you
Hi Holistic Psychologist! First of all thank you for the amazing help you have been providing. I regret the fact that I didn't find you any sooner. So I have a lot of things to work on like self worth, self sabotage, getting out of my comfort zone but I don't understand how to form these into a single pattern to focus on since these are very broad topics. May I be helped?
I’ve been doing the daily future self journal for 15 days. Woohoo! Totally love it! Thank you for sharing such a profound tool!
After watching the video I have a few clarifying questions.
Referring to the worksheet - Is this video for the Step 1 self awareness portion or the daily future self journal portion?
If it’s for the Daily future self journal: does the answer to “shifting my pattern...” get restated from what was written in section 1 portion? Or is it a more flushed out version of the pattern wrote in section 1 therefore can change daily?
Ie.
Section 1 pattern change prompt: stop second guessing myself.
Daily future self journal pattern change prompt: (reflects how the pattern stated in section 1 shows up) ie. After sharing my opinion while in conversation, interrupt the mental loop of critical self judgement and self doubt.
Any clarity wld be appreciated!!
Thanks
very well explained as usual my Dear :) talk to you soon :)
Hi Dr Nicole, thanks for sharing this wonderful tool with all of us! I think you’re amazing. I am just wondering does the daily affirmation, the three traits, the person I am becoming etc stay the same for the 30 days? Do I continue to write the same thing for 30 days or can I change it daily. Thanks
Than you so much. I would be so happy if I get the answer for some questions:
1. Do we have to keep the papers we write of future self forever or we can dispose them after a certain period of time?
2. What if I live with other people and feel insecure to share my thought in papers, fearing that someone would find them by mistake and read them?
3. Can I use my phone notes instead of papers to write down my future self?
Hello! With the Future Self Journal, are we to do this everyday and focus on something different everyday or do we continue with the same focus/trait for a longer time? Thanks!
Ahhhhhhhh I was waiting for this videoooo
ask and you shall receive :)
Me too!
Thanks so much. This covered all the questions I had after signing up for your future self journaling prompts.
So glad!
This is actually pretty mind-blowing!
I notice resistance to doing this coming up within myself, even though I also want to do it. Why does that happen?
yes
Yes! So happy for a video on this. Great audio with the new mic. 👍👍🤗 Thanks Dr.
thank you!!
❤❤❤
I am so grateful that I watched your interview with Lisa Bilyeu and found your channel. I love the work you're doing and the impact cannot be overstated.
Thank you so much!
Hi, I was was really thinking about starting journal writing and then somehow ended up on your profile on Instagram and you are already preaching about future self journal program! What a coincidence! I just have a few questions...do I have to write answers to the these 3 same questions daily?? Or new questions keep adding up? Also, do we have to write about day to day life??
I've been reading you on Instagram for a couple weeks now, I don't remember how I found your acc but im so GRATEFUL that I did!
Is step 1: the self-awareness supposed to be written once every month(for every pattern)?
I have a similar question
In this future self journal, do I need to write different everyday or same thing everyday? And thank you for this. :) :)
I watch this every morning that I future self journal!!! This is only day two for me and it’s already helped me make an important decision for myself. Really really impactful things you’ve shared with us all so THANK YOU.
Is there a downloadable link for the future-self journal? I have lost the email and am already signed up. Have you considered publishing a future-self journal template that includes the prompts? That would be helpful for someone like me who loses emails! Thanks for your work.
I'm feeling like personally I'd like to focus on traits or the image, essence my fullest blossomed self and what does that feel like? What does that look like? (Fully integrated, authentic, honest and transparent unconditionally, joyful, not dimming light ever, fully connected to source consciousness, peaceful, compassionate, embracing all of who I am, falling in love with life all the way, owning my weirdness 111%, commited, devoted, creative projects flowing, living in eco villages, co creating w soul tribe, traveling, abundance, learning, refining skills and soul offerings, sharing soul essence in community, helping others... etc.) And once this image is clear, then look for a pattern that I've noticed that is not helping contribute to that vision. Notice the pattern. And honor it. Speak to it and thank it for helping me thus far on the journey. Write out the pattern, burn it. This is a symbol for offering it to the light of my consciousness. To letting my higher self deal with it. Letting it be transmuted by the light and offered to a greater power. Always remaining compassionate during the process, so I'm not rejecting any part of myself. Then switching to what I'm grateful for (: this feels good to me. Thank you so much for sharing your medicine and helping us all become more of who we really came to be. I honor your work and am so inspired.
Very powerful. Thank you so much for sharing this with the community.
Awesome video. Definitely gives me a lot to reflect on. I for sure have an emotional addiction and being aware of it now is going to really help. Thank you Nicole!!!!
You are phenomenal. Thank you so, so much for sharing this and everything else you touch on. Forever grateful.
😊😊
Nicole, how can one practice future self journaling when one is in despair? When my mood is good I can do this, but when I'm engulfed in a depression that will last for days, especially now under COVID, I can't see the future & when I try it looks very bleak.
Would you be able to give examples of the bahaviour to shift? For example, I want to improve myself esteem - I want to stop doubting myself and I want to stop being bothered by other people’s actions and opinions. What is an example of the “pattern” that I can use ?
This is so great
Hello! Thank you so much for this video! I have a question. I downloaded your journal and on your blog you said to do step 1 once a month and step 2 (shown in this video) everyday. But I don't see the difference between step 1 and step 2? Secondly, are we supposed to be writing the same thing everyday? If we have to work on one pattern for 30 days so I should just be repeating the same thing everyday? Thank you so much for helping!
Step 1 you only fill out once, before you start your 30-day (or more) journaIing journey. This is all about zooming in on the habit you want to change. Then you won't need this piece of paper again for the next 30+ days. Here, however, I do have the same question as you do. Once I start with step 2 (daily journaling), do I have to write down the same thing every day? Thank you!
I have the same question. Do you write different things everyday?
What did you two end up doing?
Thank you so much 🙏🏼
Bless you
You are a True Healer ✌💖
thank you thank you thank you!!!
Does this work for physical habits? Like quitting coffee or cigarettes or only for changing reactive thoughts/patterns?
Thank you for this!!
Just to clarify, the pattern we are trying to shift should be the same every day for 30 days or longer?
I want to work on improving my self esteem and confidence so could the pattern I want to shift be something like “I want to replace my negative thoughts with positive ones”? And I would continue with this for the month?
Cynthia Porcelli This is my main question as well :)
I have the same question too ladies, perhaps the first prompt stays the same for the month, but the gratitude and future self traits will change daily? I feel that we would be grateful for something different each day and that we would continue to evolve in our future self thoughts as we progress through the month.....I will msg her via Instagram, she is very responsive via that platform or email ☺
This is my question as well
Hi! You're going to repeat the same shift every day for 30 days.
@@TheHolisticPsychologist thank you for clarifying Nicole!
How do I do it everyday if I want to focus on 1 pattern for the month?
And now the question is, what happens when I can't think of responses to the prompts and that causes anxiety?
Is there a way I can get the future self journaling guide resent to me? Im on your email list and got it months ago and I can't seem to find it. 😬
Step 1: Self-awareness
1. What behavior or pattern do I want to change? (Focus on ONE). I.E. "I want to be less emotionally reactive."
2. Write affirmations or statements that will help you achieve this. Let these flow naturally. Do not overthink them. I.E. "I AM peace." "I find peace in daily situations." "I am able to view my emotions rather than react to them."
3. Write how you will be able to practice these new behaviors in daily life. I.E. "I will find gratitude during my work day." "I will find new ways to find peace around my family."
Step 2: Daily future-self journal
1. My daily affirmation:
2. Today I will work on shifting my pattern of:
3. I am grateful for:
4. Three traits my future self will have are:
5. The person I am becoming will experience more:
6. I have an opportunity to be my future self today when I:
7. When I think about who I am becoming, I feel:
Is the daily “today I will focus on shifting my pattern of” supposed to be different every day from the one we write on the first page we fill in once for the month or the same?
i have the same question...
I have the same question, this isn’t clear.
can anyone give me example of this a simple one to understand cus im having difficulty in how to to apply these anyone with just example it will be a really great help
Can someone guide me about daily affirmations?
What if you have a lot of difficulty picking a pattern as well as difficulty writing freely? I often can't find more to write about then just a few words.
Hey friends, I have been doing this for almost a month and I want to change my behavior or pattern for next month (4/1) but I feel like I don’t fully understand how to do this and I’m getting frustrated. For this past month I picked: I want to start expressing positive self talk rather than negative automatically. It seemed great, but I struggled everyday to come up with a daily affirmation and pattern to shift. I felt like my pattern to shift was my whole behavior. If anyone has any resources they use to help better understand how to pick monthly behaviors and how that then translates into daily affirmations + shifting patterns I would be so appreciative. Stay safe ❤️
I too am a bit stuck, or kinda feels like I want to write the same thing each day...which I have been doing....not too sure. 🤷🤔 any suggestions, from anyone, would be great! Thanks
Oooh I just read some other questions and it seems that, it's ok if they answers are the same each day. Just write what ever comes to you on the day.
Hi!! If we focus on one for a month, would we keep the same 3 traits (basically writing the same entry) for a month, too?
Morning all.
Question. Does the journaling prompts need to be around your small change in a certain area?
Many thanks xxx
I'm confused. Am I using positive affirmation to bring the best version of me forward or am I expressing my doubts and fears to acknowledge the emotions so they can clear?
Is this only positive or can I express negativity I'm feeling?
Hi do you write out the step 1 self awareness part of the journal daily too? Or is this just to become aware of where you want to start for the next 30 days of future journaling? ☺️
Hi, can anyone tell me which sentences from Step 1 and Step 2 should be rewritten every day and which should be written differently in my future journal every day? I feel confused. Can you please help me? 🙏
Agneta Niezere I think you change up the last two prompts. Use different words, or honestly just expand on the ones you’ve already used. Give them more dimension by dedicating a few sentences to each on what focusing on this pattern would look like for you. Idk lol
I have been doing future self journal from a while. Now instead of cooking infeasible stories, my mind cooks stories of my future self that i want. Sometimes i see myself living in a house i want, sometimes travelling.
God bless you!
Thank you 🌿🙏🏽🌿
Do we focus on 1 thing that we want to improve on for 30 days straight or could that thing change from day to day?
Hey I'm new. Can you tell me where can I find your guide?
Action = Manifestation.
How do you sign to get notices on the future self journal? I don’t see anything in the comments.
Hi! I find that I’m having trouble coming up with different answers to the Step 2 prompts everyday, though I’m only on day 3. Is that normal?
It's normal. They will come to you.
I'm slightly confused, So for the daily future journal page, does that change everyday or do we write the same thing for 30 days ? I appreciate any clarify regarding this
You mentioned a guide? How can I access that?
What do you think of future self vlogging (making videos instead of writing these things down)? Do you think it would be as effective or less effective? 💛 xo I love your work❣️ Tysm for existing ❤️🤗
I've been vlogging but not consistently daily and I'd say it's been helpful!
There is a section that says step 1, self awareness..should it be done daily???
I see must of us struggle with this same question here: I don't understand the word "shift", in same shift every day. Meaning, repeating every day everything including the same gratitudes and traits OR everyday you have to write new gratitudes and trait? Can anybody clarify please? Thank you in advance x
xaeryn I believe by “the shift” she is referring to the one thing in your life you are trying to shift. Therefore all of the other questions are what you write up daily... “the shift” being question 1. So for thirty days keep your answer to question one the same. It’s the thing you are trying “shift” or change in your life
@@kaitlink.s.2643 Thank you x
xaeryn you bet! If you haven’t signed up for the email do that, her blog explains it well too