A method for people who feel overwhelmed to start writing more on paper—which makes everything else easier
I’ve written a guide which shows how to use notebooks for clearer thinking: one notebook, simple practices, no elaborate systems. Written to help you stop re-thinking the same things and close open loops.
https://craigconstantine.gumroad.com/l/hand-write-think-better
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What’s the habit that’s give me the most benefit? I’m not certain if it’s journaling or meditation. I have a habit of reviewing previous-years’ journal entries each morning. Reading the one-year-ago entry is enlightening. Reading the 10-years-ago entry often induces vertigo; who was that person?
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I’ve been thinking about ways to get participants to engage after the session. I talked to a few experienced coaches about this, and there doesn’t seem to be a way that works well. Sure, after any session a few students might ask questions. But cultivating engagement beyond that is a big question—everyone I talked to said to tell them how to do it if I figure it out.
My first thought was to imagine something people could take a picture of. (Giving people things like business cards would be silly and wasteful.) Coaching in the context of Movers Mindset, I imagined a printed card with MM logo/name and QR to MM’s web site and lots of room for me to write. I imagined I could write a question on it; thinking it could be interesting enough to entice people to take a photo of it.
But further thinking led me to create this little card. It’s printed on some 4x postcard stock from Avery, where a full sheet is perforated to tear apart. In the phot you can see a little sketch showing how the printed parts are all arranged in the center of the full sheet, enabling printing very close to the final cards’ edges on the two sides that aren’t the actual printing margins.
My idea is that I’ll use these little cards for my notes as I’m preparing for a session. Then, any changes, problems, questions, etc. that come up are easily captured. This way I can close my personal loop of wanting to reflect afterwards into my more permanent notebooks.
And anyone who notices the card I’m holding, (referring to, writing on, stuffing in my pocket…) may want a photo of it. There we go! There’s no “please take a photo of this” pressure. Instead, if someone is interested, I have the perfect thing for them with some notes and details about the session and a QR to reach me. (The MM site has an email list and a contact form to reach me.)
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I have tons of ideas. That’s the source of my greatest challenge: trying to decide what not to do. The first step is to fully think through an idea.
This one is about an idea for little bonus videos for the supporting members in the Podcaster Community. It’s been simmering in my head for a few weeks. This morning, walked in the glorious weather, to my fave little cafe. An hour of thinking to paper powered by coffee and a sandwich. :)
Now… should I do it? …or leave it in my notebook? 🤔
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Much of insomnia and trouble sleeping is ultimately caused by worrying. When you worry, you get anxious, and when you’re anxious, your body gets ready for action, which directly inhibits relaxation and sleepiness. And to make matters worse, routinely worrying in bed – either as you’re trying to fall asleep initially or when you’re awake in the middle of the night – eventually teaches your brain to associate your bed with worry (this is the same classical conditioning process Ivan Pavlov discovered in his experiments with dogs who learned to drool at the sound of a bell previously paired with food). This means that, even if you weren’t worried before night-time, simply being in bed can become a trigger for worries and anxiety!
~ Nick Wignall, from How to sleep when you’re a perfectionist | Psyche Guides
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I do recall that I had that problem at one point. The way I solved it was to create other opportunities—for me, it was journaling—to empty that stuff out of mind. These days it’s a three-pronged approach: I’m a wizard at organization so I trust myself and my systems. I regularly reflect on what’s in my control and remind myself of the correct perspective about life in general. I regularly dump out my mind’s various, and endless ideas and possibilities into notebooks. I’ve no idea what would work for you… but you really do need to try a bunch of things to figure out what does work for you.
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This morning I was jotting some thoughts about resistance. I’ve learned (and others have reached these same conclusions) that it’s difficult to try to force myself; That requires a lot of mental energy which I often run short of. What works is when I have a clearly delineated space for the task at hand. I sit here to do the writing. I go to this space to do my painting. I use this notebook and this particular pen to work on my book.
The insight I had, this morning while jotting, was why having a particular set of surroundings, tools, or materials actually works. Resistance exists when I’ve forgotten my reason. Whatever our work is, we originally had some motivation to set out on the undertaking. When we feel resistance it’s because those reasons and motivations are not active in our minds right in that moment.
When we go to that space, or pick up those special materials, we are reminded of our reasons and motivations. Reminded is an interesting word: We often use it flippantly, “remind me to…” But it powerfully shatters resistance by bringing something again (thus the prefix “re”) into our mind: When I sit here in this space, it re‑minds me of my reasons and motivations.
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Painting is just another way of keeping a diary.
~ Pablo Picasso
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Taking notes on the books I read was a great start, but it wasn’t enough. It did me no good to leave those notes sitting in a software program like a musty filing cabinet in the basement, never to see the light of day again.
I realized if I wanted to benefit from my reading, I needed to engage with the books I read on a much deeper level. I needed to make something out of them. Otherwise, I would continue to passively consume information with no lasting memory of what I learned.
~ Tiago Forte, from The Ultimate Guide to Summarizing Books
Has anyone noticed that’s what I’m attempting to do with all my blogging and writing? Shirley, that’s obvious. (It’s not obvious, and don’t call me Shirley.)
I’ve always deeply loved movies. I was raised (on hose water and neglect) in the era when going to a movie was special. Remember when you had to use the phone (with a rotary dial, mounted on the wall) to call the theatre and listen to a looooong recording detailing what was playing and when? I could tell you so so so many stories about going to the movies. In more recent issues of 7 for Sunday, I’m feeling less inclined to stomp down the inside-joke movie references. If you find them even half as enjoyable to read, as I do to write them, then we’re both better off. I’m pretty sure that my recalling and retelling of all those stories about and around movies makes the entire movie experience more fun; yes the experience during the movie, but also all the stuff around it too.
No, I’ve not lost my own plot. Forte’s point about how to benefit from what one reads is the same thing. If you want to hold on to whatever it was that you’ve gotten from a book… you have to integrate it with the rest of your ongoing, lived experience. You have to go around telling the story of who gave you the book, what the book means to you in the context of your entire life, and what you think your interlocutor might get from it (like this, this, this, this, this, this or… you get my point.)
And as soon as you realize that’s fun for movies, and great for books, you should wonder if it could be a super-power for self-improvement if you could share the contents of your mind, with yourself, in that same fashion. Two suggestions: Start journaling immediately after reading this issue of 7 for Sunday, so you can then begin in a year, to regularly review your journals.
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I write here a great deal about journaling. It’s not lost on me that in a way, what I write here is a sort of journal. I began by creating small journals for specific trips where selecting the journal itself was part of the trip preparation. Soon I began using dedicated journals and started writing when I felt like it. The more I wrote, the more I appreciated the practice. I’m long convinced that the mind is for having ideas, not for holding them. In fact, often I use my journals to chase things out of my mind; get thee gone flittering woes and flocking shoulds!
Lately, I’ve been dipping into my personal archives – specifically, my old journals – to reacquaint myself with the person I was 20 years ago, doing remote fieldwork in the Canadian Arctic for eight weeks each summer. I’m writing a book, you see, about my experiences as a field scientist, and though my memories of that time seem strong, I’m still surprised by some of what appears in my journals. For example, I didn’t remember arriving in the field as early as I did one year, or the level of frustration I had when some of my equipment didn’t work. My journals bring these events back to me, in full colour and precise detail, allowing me to add lyrical descriptions and scenes to my book.
~ Sarah Boon from, Learn the art of journaling and archive your life
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One day—yes I could look it up—I sat down and figured out a way to be able to review all my handwritten journals based on the dates of the entries. (Relax, you can see there’s no wall of text coming. I’m not going to explain it.) Now, when I sit down to journal, I can flit back to any point. I don’t know how to explain how powerful that is. I know me best. Absolutely, 100%, no exaggeration, no wiggle room, the big lessons I’ve learned through my own hard work of listening(!), reflecting, journaling and reviewing said journaling.
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The other day I read a one-year-ago journal entry, and had a strong impression of having a long-distance conversation. Although I had not the slightest memory of writing the entry, it was clearly me. In fact, the me writing in those moments past, had something striking to say to the me reading a year later. Something insightful. Nearly poetic. Definitely useful.
The entry wasn’t from a depressed past–me. It wasn’t from a hopeful past–me. It was from someone who clearly had insight, who had thoughtfully crafted some phrasing, and who had included quotations for thematic punctuation. This happens to me a lot— nearly daily. I’m so glad that past me took the time (for it really does take prodigious amounts of time) to write that entry. And so I keep writing to myself in my journal.
Other times I find things in my journal that were clearly important—way too important—at the time, but I can’t recall the feeling. Sometimes I can’t even recall the event or project.
All of which serves to provide me with perspective and guidance on the faux urgencies and importanties of my todays.
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