Writing lists is a quick and practical way to write in your journal.  Lists are efficient and can't be beat for gathering information and getting quickly to the point.  We can have a positive focus and on small things.  Writing a list may also be a way to use possibility thinking, one of the tenants of Positive Psychology.

A year ago I attended a seminar by Kathleen Adams, Center for Journal Therapy, who was teaching participants how to use journal writing as a therapeutic tool.  She suggests that we use the list of 100 to explore one single topic.  Perhaps some "sticky wicket" of a problem that seems to be blocking our progress.  Or maybe we are in the throes of grief after a big loss.  Or it may be 100 Things I'm Proud of; or 100 Things I Enjoy. 

Writing such a list will certainly clarify your mind.  You will also notice certain repeating patterns in your thoughts, feelings and behaviors.  And while it may seem at first to be obvious and repetitious, I would suggest that you stick with it, ignor any repetitions, letting them be part of the process.  Very soon you will be diving beneath the surface of the obvious and into new territory.

And despite the length of the list (100 seems like a lot!) you will be able to write it in 20 minutes or so.  Remind yourself to just jot down whatever comes to mind.  You can sift, group them into themes later.

Try one of these:

• 100 Reasons That I'm Still Smoking
• 100 Reasons For Staying In My Present Job
• 100 Current Stresses
• 100 Things I Am Grateful For
• 100 Reasons I Am Bearing a Grudge
• 100 Fears About Money
• 100 Reasons I Don't Stand Up for Myself
• 100 Reasons For Not Meeting My Goals

Adams says that we can expect that the first third of the list is stuff that you know that you know.  The second third of the list are probably the real reasons or answers to the question.  And the last third of the list is often unconscious material related to the question. 

In short, the major benefit of writing the list of 100 is to reveal what is not obvious.  And when you reveal this to yourself, then you are in a position to make use of it to further understand yourself, to make goals and to set intentions.

Happy Writing!

There is a journal writing technique called the List of One Hundred which has several interesting and useful applications.  I am currently listening to a book on CD written by David Cameron Gikandi which is entitled A Happy Pocket Full of Money.  In it he recommends the use of this exercise and suggests it be done in this way. I have added a few additional suggestions of my own. You might try it and see what develops.

In your journal writing time (which hopefully is by now becoming a routine in your life), take a few deep breaths to quiet and relax yourself.  Consider the longer view of your life beyond the present.  Ask yourself what would be a fantastic life? 

1. List what you would like to have, do and be for the next 20 or 30 years.  Allow yourself to dream while you do this.  Avoid the traps of limiting beliefs when you can recognize them.
2. Write the reasons why you would like to have, be or do that.   Tune into what it would feel like to have the experience of what you are writing.  How would you and others benefit?  Feel the emotions of that experience.
3. Get pictures from brochures, magazines, snapshots, the Internet and put them in your journal.  Refer back to these pictures often, preferably two times a day.
4. Read your list every day!  Visualize and meditate for 20 minutes twice a day allowing the images to animate your dreams.
5. Then, here and now, do some small step that will take you closer to one of your goals.  Remember that what we give our attention to becomes bigger.  And the best way to focus attention on something is to take consistent action.
6. Think, speak and act in gratitude.  I have many times made reference to writing a gratitude list every day, and this is a great way to begin.  Also telling your friend or family member about your gratitude will reinforce it.  And especially expressing your thanks to anyone who helps or encourages you, even if it is unintentional on their part, will reinforce it even more.  Notice that in our complaining we are too free to share our doubts and fears to others (talk about viral infections!).  Make a conscious practice of doing the opposite, and you and the entire planet will benefit.
7. Enjoy the fruits of expressing your intentions and gratitude.  Enjoy
   experiencing the results as they occur.  Pay attention to what Carl
   Jung called synchronicities…those seemingly random and incidental
   occurrences that come into play when we commit to our dreams.

Gikandi recommends that you re-read your journal once a month, and that you re-read all your journals once a year.  This will help you see the gains that you are making in your life and show you the things that you might have missed.

In another post, I will tell you another interesting and helpful way to make use of another List of One Hundred.