Latest / Journal for Growth / What's Been Taking Up So Much Space in My Head? | Journal With Me| EP 04

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What's Been Taking Up So Much Space in My Head? | Journal With Me| EP 04 · Journal for Growth

• 0:00
  SPEAKER_00: Have you ever had one of those days when it seems like you've got a hundred different things going on in your head?
• 0:06
  SPEAKER_00: You're trying to concentrate on something, and suddenly you remember that phone call you need to make.
• 0:12
  SPEAKER_00: Then you start thinking about something you're worried about.
• 0:15
  SPEAKER_00: That reminds you of a conversation you had last week.
• 0:19
  SPEAKER_00: And now you're replaying the whole thing in your mind, wondering whether you should have said something differently.
• 0:25
  SPEAKER_00: And somewhere in the middle of all that, there's a decision you've been putting off, a project you haven't finished, and about 15 other things you keep reminding yourself not to forget.
• 0:36
  SPEAKER_00: That's a lot to keep track of.
• 0:38
  SPEAKER_00: And the funny thing is, sometimes we're so busy thinking about all these different things that we haven't really stopped to look at what's going on in our heads.
• 0:48
  SPEAKER_00: We just keep carrying it around.
• 0:51
  SPEAKER_00: Today's session is called, What's been taking up so much space in my head?
• 0:56
  SPEAKER_00: We're going to spend some time getting those thoughts out of our heads and onto paper.
• 1:01
  SPEAKER_00: Then we'll take a closer look at what we've written, see if we notice anything interesting, and choose one thing we'd like to explore a little further.
• 1:10
  SPEAKER_00: We're not trying to solve every problem, finish every task, or figure out what to do about everything that's been on our minds.
• 1:18
  SPEAKER_00: That would be quite a project, wouldn't it?
• 1:21
  SPEAKER_00: We're simply giving ourselves an opportunity to see what's there.
• 1:26
  SPEAKER_00: Now, if you haven't already, grab your journal or a few sheets of paper and something to write with.
• 1:32
  SPEAKER_00: Find a place where you can sit comfortably and give yourself a little time without too many interruptions.
• 1:38
  SPEAKER_00: Throughout the session, I'll introduce a question or an activity, and then we'll have some quiet time for you to write.
• 1:45
  SPEAKER_00: You don't need to worry about coming up with the right answers or making what you write sound particularly good.
• 1:52
  SPEAKER_00: This is just for you.
• 1:54
  SPEAKER_00: If you need more time, feel free to pause the episode and come back when you're ready.
• 1:59
  SPEAKER_00: You can also skip any question you'd rather not explore.
• 2:02
  SPEAKER_00: And if your thoughts take you somewhere unexpected, that's okay too.
• 2:06
  SPEAKER_00: You don't have to stick to my questions if you find yourself exploring something that interests you.
• 2:12
  SPEAKER_00: So, if you're ready, let's get started.
• 2:15
  SPEAKER_00: Let's begin with a blank page in your journal.
• 2:19
  SPEAKER_00: For the next few minutes, I'd like you to write down whatever has been occupying your thoughts lately.
• 2:24
  SPEAKER_00: You don't need to organize anything, put things in order of importance, or explain what you've written.
• 2:31
  SPEAKER_00: A few words are fine.
• 2:32
  SPEAKER_00: A sentence is fine.
• 2:34
  SPEAKER_00: If you want to write an entire paragraph about something, that's fine too.
• 2:39
  SPEAKER_00: Think about the things that have been coming to mind throughout your day.
• 2:43
  SPEAKER_00: Maybe there are things you keep reminding yourself to do: appointments you need to make, projects you haven't finished, responsibilities you're trying to keep up with, or something you've been meaning to take care of for weeks.
• 2:56
  SPEAKER_00: But don't stop with the things you need to do.
• 2:59
  SPEAKER_00: What have you been worrying about lately?
• 3:01
  SPEAKER_00: Maybe there's a situation you're uncertain about, a conversation you've been replaying, or something that keeps coming back to mind even though you're not sure what to do about it.
• 3:12
  SPEAKER_00: What about decisions?
• 3:14
  SPEAKER_00: Are there choices you've been putting off or questions you haven't answered?
• 3:19
  SPEAKER_00: And don't forget about the things you want.
• 3:21
  SPEAKER_00: Maybe there's something you'd like to do, somewhere you'd like to go, something you'd like to learn, or some part of your life you wish were a little different.
• 3:31
  SPEAKER_00: All of those thoughts belong on the page, even the ones that don't seem particularly important.
• 3:37
  SPEAKER_00: So here's our first question.
• 3:39
  SPEAKER_00: What's been taking up space in my head lately?
• 3:43
  SPEAKER_00: Take the next few minutes and write down whatever comes to mind.
• 3:47
  SPEAKER_00: Don't worry about making a complete list.
• 3:49
  SPEAKER_00: Just start with whatever you've been thinking about and see where it takes you.
• 6:57
  SPEAKER_00: When we have a lot going on in our heads, it can all start to feel like one big collection of things we need to deal with.
• 7:04
  SPEAKER_00: But when we look at what we've written, we can begin to recognize some differences.
• 7:10
  SPEAKER_00: I'd like us to sort through our lists using four simple categories: tasks, worries, unresolved decisions, and wishes.
• 7:19
  SPEAKER_00: Let's start with tasks.
• 7:22
  SPEAKER_00: These are things we need or intend to do.
• 7:25
  SPEAKER_00: Maybe it's paying a bill, returning a phone call, finishing a project, or taking care of something around the house.
• 7:32
  SPEAKER_00: Some may be urgent, while others are things we've been meaning to get around to for months.
• 7:38
  SPEAKER_00: Next, we have worries.
• 7:40
  SPEAKER_00: These are the things we're concerned about.
• 7:43
  SPEAKER_00: Maybe we're worried about someone's health, our finances, something happening at work, or a situation we're not sure how to handle.
• 7:52
  SPEAKER_00: Sometimes we're concerned about something that's happening right now.
• 7:56
  SPEAKER_00: Other times, we're worrying about something that hasn't happened and may never happen.
• 8:02
  SPEAKER_00: Then we have unresolved decisions.
• 8:05
  SPEAKER_00: These are choices we haven't made or questions we haven't answered.
• 8:09
  SPEAKER_00: Maybe we're considering a change in our lives, wondering whether to take on another responsibility, or trying to decide what to do about something that isn't working anymore.
• 8:20
  SPEAKER_00: Sometimes we know what we want, but aren't sure what making that choice would involve.
• 8:26
  SPEAKER_00: And finally, we have wishes.
• 8:28
  SPEAKER_00: These are things we'd like to do, experience, or have more of in our lives.
• 8:34
  SPEAKER_00: Maybe we'd like to travel somewhere, learn something new, spend more time with people we care about, or make room for an interest we've been neglecting.
• 8:43
  SPEAKER_00: Or perhaps it's something less specific.
• 8:46
  SPEAKER_00: We wish we had more time to ourselves, more freedom, more connection, or a different pace to our days.
• 8:54
  SPEAKER_00: I think wishes are particularly interesting because they don't always demand our attention the way responsibilities and worries do.
• 9:03
  SPEAKER_00: They may show up as a passing thought about something we'd like to do someday, or something we miss having in our lives.
• 9:10
  SPEAKER_00: Then we move on to whatever needs to get done next.
• 9:14
  SPEAKER_00: Now, these categories aren't meant to be perfect, and some things on your list may fit into more than one.
• 9:21
  SPEAKER_00: For example, you might have an upcoming family gathering on your mind.
• 9:25
  SPEAKER_00: There may be tasks involved in getting ready, worries about how things will go, decisions about what you're willing to take on, and wishes about how you'd really like to spend that time.
• 9:36
  SPEAKER_00: It's one situation, but there are several different kinds of thoughts connected to it.
• 9:42
  SPEAKER_00: So here's what I'd like you to do: go back through your list and see which categories apply to the things you've written down.
• 9:49
  SPEAKER_00: You can put a T next to tasks, a W next to worries, and a D next to unresolved decisions.
• 9:57
  SPEAKER_00: For witches, you can use a little star or any other symbol you like.
• 10:02
  SPEAKER_00: If something belongs in more than one category, mark it more than once.
• 10:06
  SPEAKER_00: And if something doesn't seem to fit any of these categories, just leave it as it is.
• 10:12
  SPEAKER_00: There's no need to force everything into one of them.
• 10:15
  SPEAKER_00: You don't need to rewrite your list or organize it into separate sections.
• 10:19
  SPEAKER_00: We're just giving ourselves a simple way to recognize what's there.
• 10:23
  SPEAKER_00: Take the next few minutes to look over your list and mark the different kinds of thoughts you've been having.
• 12:18
  SPEAKER_00: Do you have quite a few tasks and responsibilities on your mind?
• 12:22
  SPEAKER_00: Have worries or unresolved decisions been taking up a lot of your attention?
• 12:28
  SPEAKER_00: Or perhaps you're surprised by how many things you've been wishing you had more time for?
• 12:33
  SPEAKER_00: You may have a little bit of everything.
• 12:36
  SPEAKER_00: Or you may find that one category makes up a large part of your list.
• 12:41
  SPEAKER_00: So take a look at what you've marked and consider this question.
• 12:45
  SPEAKER_00: What do I notice about the kinds of things that have been occupying my mind?
• 12:50
  SPEAKER_00: Is there anything here that surprises me?
• 12:53
  SPEAKER_00: Take a moment to write down your observations.
• 14:42
  SPEAKER_00: We've spent some time recognizing the different kinds of thoughts we've been having.
• 14:47
  SPEAKER_00: This time, I'd like you to look at everything you've written and notice whether anything in particular catches your attention.
• 14:54
  SPEAKER_00: Maybe there's something on your list that you hadn't given much thought to when you first wrote it down.
• 15:00
  SPEAKER_00: Or perhaps you noticed that several things seem to be connected.
• 15:04
  SPEAKER_00: For example, you might have written down a project you haven't finished at work, a conversation you've been avoiding, and a decision about whether to take on another responsibility.
• 15:15
  SPEAKER_00: At first, those may have seemed like three separate things, but seeing them together might make you curious about what's been happening in your work life lately.
• 15:25
  SPEAKER_00: Or perhaps you notice that you've written down several things you'd like to do but haven't made time for.
• 15:31
  SPEAKER_00: Maybe you'd like to get together with friends more often, take a class, or spend more time doing something you enjoy.
• 15:38
  SPEAKER_00: Seeing those wishes together might make you wonder how much room you've been making for your own interests.
• 15:44
  SPEAKER_00: Then again, there might be one particular thing that stands out all by itself.
• 15:50
  SPEAKER_00: It could be something you've been worrying about, a decision you've been putting off, or an idea you're excited about.
• 15:57
  SPEAKER_00: What we're looking for isn't necessarily the most important thing on the page.
• 16:02
  SPEAKER_00: We're just noticing what stands out to us.
• 16:05
  SPEAKER_00: So take a few minutes to read through everything you've written.
• 16:09
  SPEAKER_00: If something stands out, go ahead and circle it.
• 16:12
  SPEAKER_00: You can circle two or three things if you'd like.
• 16:14
  SPEAKER_00: And if several items seem connected, you can draw a line between them or make a little note about what they have in common.
• 16:22
  SPEAKER_00: As you look over your list, consider this question.
• 16:26
  SPEAKER_00: As I look over everything I've written, what stands out to me?
• 16:30
  SPEAKER_00: I'll give you a few minutes to look over your list and make some notes about whatever you notice.
• 18:38
  SPEAKER_00: We're not deciding what needs to be dealt with first.
• 18:41
  SPEAKER_00: We're simply choosing something we'd like to give a little more attention.
• 18:46
  SPEAKER_00: So take another look at the things you've circled, or anything else on your page that interests you, and ask yourself of these things, which one would I like to spend a little more time understanding today?
• 18:59
  SPEAKER_00: Take a moment to choose one.
• 20:55
  SPEAKER_00: And if you're still not quite sure what to choose, that's fine.
• 20:58
  SPEAKER_00: You can simply pick something you're curious about.
• 21:01
  SPEAKER_00: We're only choosing where we'd like to direct our attention for the next few minutes.
• 21:06
  SPEAKER_00: Now that you've chosen something to explore, let's spend a little time looking at it more closely.
• 21:12
  SPEAKER_00: We'll begin with a question that might seem pretty straightforward.
• 21:16
  SPEAKER_00: What is this really about for me?
• 21:18
  SPEAKER_00: I'd like you to describe what you've chosen in your own words.
• 21:22
  SPEAKER_00: If it's a situation, what's been happening?
• 21:26
  SPEAKER_00: If it's a decision, what are you trying to decide?
• 21:29
  SPEAKER_00: If it's something you want, what is it that you're wanting?
• 21:33
  SPEAKER_00: You may find that what you've written at the top of your page doesn't quite capture everything that's involved.
• 21:39
  SPEAKER_00: For example, maybe you wrote down that you've been thinking about changing jobs.
• 21:44
  SPEAKER_00: But as you begin writing, you realize that you're not entirely sure you want a different job.
• 21:50
  SPEAKER_00: Maybe what you really want is something about your current work situation to change.
• 21:55
  SPEAKER_00: Or perhaps you've been thinking about taking a vacation.
• 21:58
  SPEAKER_00: As you explore that, Thought, you might realize that what you've really been wanting is a break from the way your days have been going.
• 22:06
  SPEAKER_00: Then again, maybe changing jobs really is about changing jobs.
• 22:10
  SPEAKER_00: And wanting a vacation really is about wanting a vacation.
• 22:15
  SPEAKER_00: We don't need to assume there's always something deeper going on.
• 22:18
  SPEAKER_00: The idea is simply to give yourself an opportunity to describe what you've been thinking about a little more clearly.
• 22:25
  SPEAKER_00: So take a few minutes with that first question.
• 22:28
  SPEAKER_00: What is this really about for me?
• 24:22
  SPEAKER_00: Why has this been taking up so much of my attention?
• 24:26
  SPEAKER_00: There could be any number of reasons.
• 24:29
  SPEAKER_00: Maybe it's something that's been left unfinished, and you keep thinking about it because you know it's still waiting for you.
• 24:36
  SPEAKER_00: Maybe there's uncertainty involved.
• 24:39
  SPEAKER_00: You don't know what's going to happen, what someone else might do, or how a situation will turn out.
• 24:45
  SPEAKER_00: Or perhaps it's something that matters to you more than you've really acknowledged.
• 24:50
  SPEAKER_00: Sometimes we return to a thought because we're trying to make a decision, understand a situation, or figure out how we feel about something.
• 24:59
  SPEAKER_00: And sometimes it's simply because that subject is a significant part of what's happening in our lives right now.
• 25:07
  SPEAKER_00: Think about when this particular thought tends to come to mind.
• 25:10
  SPEAKER_00: Is there something that brings your attention back to it?
• 25:14
  SPEAKER_00: What is it about this situation, question, or possibility that seems to keep you thinking about it?
• 25:21
  SPEAKER_00: You may recognize something right away, or you may need a little time to sort through your thoughts.
• 25:27
  SPEAKER_00: Either way, see what comes to mind as you consider the question why has this been taking up so much of my attention?
• 27:25
  SPEAKER_00: I'd like you to consider one more question.
• 27:28
  SPEAKER_00: What do I understand about this now that I hadn't considered before?
• 27:33
  SPEAKER_00: Maybe something has become clearer.
• 27:35
  SPEAKER_00: Perhaps you've recognized a connection, questioned an assumption, or realized there's something you still don't know.
• 27:43
  SPEAKER_00: Or maybe your understanding hasn't changed very much.
• 27:46
  SPEAKER_00: That's worth recognizing too.
• 27:48
  SPEAKER_00: Take a look at what you've written and see whether there's anything you understand differently now.
• 29:49
  SPEAKER_00: Sometimes, when we take a closer look at something, we begin to recognize a step we'd like to take.
• 29:55
  SPEAKER_00: Maybe there's a conversation we want to have, a decision we're ready to make, or something we'd like to learn more about.
• 30:03
  SPEAKER_00: Other times, we realize that we need more time to think.
• 30:07
  SPEAKER_00: We may have a better understanding of a situation without knowing what to do about it yet.
• 30:12
  SPEAKER_00: Or perhaps we've recognized that something we've been worrying about isn't entirely within our control.
• 30:19
  SPEAKER_00: And sometimes, we may decide that something doesn't need as much of our attention as we've been giving it.
• 30:25
  SPEAKER_00: Not everything we explore needs to become another item on our to-do list.
• 30:30
  SPEAKER_00: So I'd like you to look back over what you've written about the subject you chose.
• 30:34
  SPEAKER_00: Consider what you've noticed, what you've come to understand, and any questions that may have come up along the way.
• 30:41
  SPEAKER_00: Then ask yourself, knowing what I know now, what would I like to do with this?
• 30:47
  SPEAKER_00: Maybe there's a small step you'd like to take, something you'd like to explore further, or a decision you'd rather leave for another day.
• 30:56
  SPEAKER_00: You might even decide that, for now, you're comfortable leaving things exactly as they are.
• 31:01
  SPEAKER_00: Take a couple of minutes to write down your thoughts.
• 32:57
  SPEAKER_00: And that's what we've taken some time to do today.
• 33:00
  SPEAKER_00: You may still have a long list of things to take care of, questions you haven't answered, and situations you're not quite sure what to do about.
• 33:09
  SPEAKER_00: We weren't trying to make all of that disappear.
• 33:12
  SPEAKER_00: We were simply giving ourselves a chance to see it a little more clearly.
• 33:17
  SPEAKER_00: I hope taking this time has helped you see a little more clearly what's been occupying your thoughts.
• 33:22
  SPEAKER_00: And remember, your journal is always there if you want to come back to something you've written, explore another item from your list, or repeat this exercise when you find yourself with a lot on your mind.
• 33:34
  SPEAKER_00: If you enjoyed this experience, I hope you'll join me for another journal with me session here at Journal for Growth.
• 33:41
  SPEAKER_00: Thanks for spending this time journaling with me today.
• 33:44
  SPEAKER_00: Bye for now.