Heaven & Hell Journal
A reflective writing exercise to motivate self-improvement by exploring contrasting future scenarios.
Why it works
A vivid view of your possible future creates motivation for nervous system practices. Considering potential consequences of action/inaction clarifies why practices matter.
How to practice
- Find a quiet space and bring a timer:
- Part 1 (10 mins): Write about what the next 18 months will look like if you neglect regulation. Specify the negative impact on your: - Quality of daily life - Physical and emotional state - Work performance - Key relationships - Dreams and goals
- Part 2 (10 mins): Write about the same time period with prioritized regulation. Specify the possibilities: - Transformed nervous system state - Enhanced work capabilities - Deepened relationships - Dreams and goals
Good to know
Aim to be ruthlessly honest and specific about both scenarios. Instead of vague outcomes, imagine detailed daily moments and interactions.
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