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Radar Trap - Journaling Tool

If we consistently pay attention, we gain the power to choose to create good habits.

"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:

  1. 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.
  2. 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.


Getting started:

  • 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?

Go deeper:

  • 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 breathing.

Reach higher:

  • 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.