Radar Trap - Journaling Tool
If we consistently pay attention, we gain the power to choose to create good
"Mindfulness means moment-to-moment, non-judgmental awareness. It is cultivated
by refining our capacity to pay attention, intentionally, in the present moment,
and then sustaining that attention over time as best we can. In the process, we
become more in touch with our life as it is unfolding." - Myla & Jon Kabat-Zinn
STOP and pay attention!
The Radar Trap journaling tool can be used in 2 ways:
- It will help you become aware of what you are actually thinking and doing as
your day unfolds. On your radar screen, you will begin to pick up the
semi-conscious self-talk that runs your life. You'll also get new insights on
where your time goes.
- It will help you create intention and focus to learn a new habit.
Set an alarm to go off periodically, such as every hour or two or even every 15
minutes. When the alarm rings, journal for less than one minute on the focus you
have chosen (see the exercises below). Watch for recurring themes and new
perspectives. Note the effects of recording your predominant thinking over one
or more days. Tap the power of consistent attention.
- Write about what you were doing during the last period of time. How are
you using your time? How could you be more effective?
- What is on your mind? Track your predominant thinking. Are you thinking
positively or negatively? Would you describe your thoughts as valuable or
mundane? What themes are evident?
- What are you feeling (as opposed to thinking)? Try to be specific as you
connect with your feelings.
- Take a minute and breathe deeply. Be conscious of your breathing and how you
feel with more oxygen in your body. Start creating a habit of regular deep
- Why are you doing what you are doing? What are your motives? Is this something
you want to do or believe you should do? Are you more conscious of others or
yourself? (This is a very powerful exercise.)
- Bring to mind a goal and visualize it being complete with you in the picture.
- Pick a focus such as being more soulful, positive or conscious of the divine
(e.g., What would my soul perceive or do right now?).
"I think self-awareness is probably the most important thing towards being a
champion." - Billie Jean King
Check out our other 40 Journaling Tools
for personal growth.