Tool:
Notice
Journaling
BLA KE STRATTON
Notice Journaling
Notice Journaling is a tool that helps you upgrade your
emotional awareness. Using this tool habitually improves your
emotional intelligence and makes it easier to align your
subconscious activity with your conscious goals.
It works so well because it is:
• Uncomplicated: Just 3 simple steps
• Tidy: No need to dive deep into the feeling if it’s not safe to
do so yet
• Quick: Can be done in under 5 minutes from your phone
Here’s how it works:
TRIGGER
You have a moment of noticeable emotional change.
This could be positive: you notice a thrill of joy while working
on a project or sitting at dinner with a new friend.
This could be negative: you get stuck in tra ic and yell a swear
word.
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When you recognize the trigger, grab your phone or journal
and begin…
STEP 1: Notice the Feeling
“I notice that I am feeling ______.”
Simply ill in the blank and elaborate as desired.
Example:
“I notice I am feeling angry and annoyed.”
STEP 2: State the Facts
Record only the speci ic facts around your experience of that
feeling.
Example:
• I woke up at 6 AM. I did my morning ritual as intended.
• They are doing construction on I 40.
• I expected to arrive to work on time.
• I arrived to work 10 minutes later than I anticipated.
• I have a meeting with my boss today to discuss my
performance.
• I was 26% short of my target sales goal last month.
STEP 3: Connect the Dots
Connect the your feelings to the facts to your thoughts using
these prompts:
“What I’m really feeling is...”
Example:
“I’m really feeling insecure and afraid.”
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“I’m feeling this way because...”
Example:
“I’m feeling this way because my boss might judge me harshly
for last month’s performance.”
“In order to have this feeling, I must be thinking...”
Example:
“My lateness only con irms that I’m a screw-up, and I can’t be
trusted. I think my boss will be mad, and I won’t be accepted
or promoted or successful in the way I want to be. I think this
delays the freedom I really want, or maybe even makes it
impossible.
_________________________________________
That’s it.
You can go further and begin to really process through the
perspectives you ind in Step 3, but you don’t need to.
Simply cataloging the feelings and the thoughts behind them
will:
• Relieve the intensity of the feeling, allowing you to function
better immediately.
• Give you valuable data that you can use later when you have
more time to process. Over time, you’ll notice recurring
thoughts/perspectives, which can help you identify
dominant themes—stu that, if you really understood and
processed it, would create an immense amount of freedom
and success in your life.
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If you have time for more processing, try the Heart State
Healing tool next.