Why You Should Do A Thought Download Every Morning

As I mentioned here, I spent most of 2016 trying to get better and more consistent with journaling my thoughts.

I have to admit I really only dabbled - I preferred doing yoga and some meditation in the morning and by the time I was ready for bed, the thought of writing pages on my inner most musings sounded exhausting.

Even though I saw benefits from journaling, including more gratitude and better sleep, it never really stuck.

So far in 2017 I have been much more consistent with the practice and am using Brooke Castillo’s strategy of thought downloads.

So how does my thought download routine work?

  1. I spend 5 minutes in the morning writing down all the thoughts in my head so I can start to look at them.
  2. I run the self coaching model on one of my overriding thoughts. I identify the circumstance/fact that has brought on the thought, then note down my feelings, actions and results from here. I often do this once for the default way I’m thinking, then once for how I would like to be thinking.
  3. I note down the dominant emotion I felt the day before, and the desired emotion I want to feel today (for example, today’s proposed desired emotion is ‘inspired’).

And what have I noticed?

  1. I am grumpy in the morning! At first I felt a little worried by my thought downloads, but now I go back and have a little snicker at how irritable I was and how I didn’t continue feeling that way throughout the day.
  2. In line with the first point, I’m learning again that my thoughts are not the truth. So if I feel a certain way when I wake up, or am thinking certain thoughts, I don’t have to carry those same ideas with me throughout my day.
  3. It’s great to have an anchor emotion to focus on. I’ve been pretty good at sticking to my desired emotion for the day but I have had a few days where ‘overwhelmed’ was my number one emotion. I can then go back and look at how I got to a less desired emotion, and how I could have thought and acted to get to the emotion I wanted instead.

I’ll keep you posted on the progress of this practice but so far I’m enjoying being more conscious about my thoughts and the day ahead. As Brooke says:

Let me know in the comments below if you try the thought download practice of if you have another journaling technique you use.