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Spark Amazing Goals In Your Journal

Dec 30, 2020 ● By Laural Stukel

Photo by Kaboompics .com from Pexels

Instead of starting to set goals, but then procrastinating to the point of skipping them, or just going through the motions and ending up with something flat that feels like it was meant for someone else, create real goals this year that set the heart afire. A journal is the perfect place to find inspiration.

Here’s how to go about a personal goal-setting workshop: process the lessons from the past year, consider the opportunities ahead and focus on the priorities that stand out. To make that happen, travel forward and back in time. Just sit quietly and watch a mental movie—first looking back on 2020, then ahead to 2021. Use categories as prompts for both visualizations, such as relationships, fun, health/wellness, home, finances, spirituality and work/activity. To write about the past year, use the prompt, “2020 was a year when I …” To write about the year ahead, use the prompt, “It’s December 31, 2021, and the past year was …”

After finishing both entries, reread them and jot down a note of personal reflection about what stands out or is surprising and any insights about strengths and priorities. Then synthesize a final draft to notice recurring themes, challenges and priorities. Set a timer for 10 minutes and write about them. Allow insights to reflect where our head, heart and gut are pointing us. Following our pen may provide the first steps toward a new, amazing year.

Laura Stukel is a lifelong journal writer and advocate. For more information on her online courses, call 773-251-1631, email [email protected] or visit

Journal to the Self Online Workshop

This self-paced course with quick, goal-oriented writing techniques for mindfulness, goals, emotional healing and more starts January 21. The six-week workshop, based on the Journal to the Self course pioneered by the Center for Journal Therapy, is designed for busy people looking to build rich insights quietly into everyday practice, and includes private writing in a journal and community learning in class. Participants will explore 18 life-changing tools as they direct their own personal growth through writing. The workshops employ beloved techniques that have been used by thousands of people for more than 30 years.

More info and registration at