Six exercises with a pen and paper, which will help to maintain mental balance

A sheet of paper and pen objects, familiar to everyone from school. But in the era of mobile and video to write on paper it is rarely necessary: the emails arrive to the recipient instantly, and not in a month, as a paper letter, and the camera allow you to keep important information with one touch of the screen. In the end, we forget about the usual writing materials. And it is in vain, psychologists and coaches, because it is a writing practice — universal and accessible to everyone means that allows you to solve a variety of problems.

Using special techniques it is possible to understand the problem, clarify their feelings and even to disperse a creative crisis! The techniques that will help you in different situations, we were told the experts: life coach Julia Dyuzheva, psychologist, art therapist Polina Berezyuk and psychologist, an expert on narrative approach Daria Kutuzova.


For what? For inspiration and searching for fresh ideas.

How to perform? For this exercise get yourself a beautiful notebook — it is necessary to choose so that you were pleased to take her in my arms. Daily, in the morning when the brain is still not awake, write down in this notebook a certain amount of text. This exercise is a kind of morning meditation: present in free form whatever comes to your mind without thinking and trying to formulate “beautiful”. Later, rereading these texts, you can find answers to important questions, new ideas for work and creativity.

As a rule, it is recommended to write about three pages of A4 is about 6 notebook pages. But you can determine the optimal amount of text for writing which you do not need to exert much effort.


For what? To unload the brain from retention of important tasks and put our Affairs in order.

How to perform? The first stage – before bed write in a notebook all the things that you will need to perform tomorrow. Write everything you can remember, in random order. Freeing the brain from having to keep in mind the plans for the next day, you will feel in the morning much more rested.

The second stage in the morning create a table with 3 columns: “urgent”, “important”, “unimportant”. Take your evening to the list and post points for these groups. In the first column, place the tasks that you must accomplish today. Those cases in which you will not be able to replace and their failure would entail unpleasant consequences. Such tasks should not be more than three. In the second column put the things that should be done today, but these tasks may be delegated. In this column is allowed a maximum of 5 points. In the third box put things that can be done on any other day, any solution which takes less than 2 minutes (for example, to recharge mobile phone). This list also should not contain more than 5 tasks.

Thus, on the one day you expect no more than 13 cases. The second group of tasks you delegate fully, do only the first column, in between the decision of important matters looking to the third.


For what? To deal with fear and doubt.

How to perform? Divide the list into two parts: left — “Tick”, right: “Right.” To the left, enter a negative, analyze, and to every thought in the left column, add a positive to the right. For example: Tick “I’ll never lose weight”. So — “I’m not really trying to lose weight”. To paraphrase the negativity, you will begin to move forward.


For what? For getting rid of thought patterns.

How to perform? Take a sheet of paper. Looking around, select any object. And now think of 50 ways to use it! Every record, not to be repeated. This method helps to move beyond the ordinary and awakens creativity.


For what? To clarify their place in life and liberation from the “anchors” of the past.

How to perform? Write a letter to yourself 5, 10 or 15 years ago. Treat yourself as you would love to hear and Express the words of support, if you are in the moment needed, but not received. Try to evaluate your passed way over the years and think what advice you would give yourself in the past, if you had the chance. This technique helps to look at ourselves, track their changes and to understand the value of steps and events that seem invisible at first glance.


For what? To search for unconventional solutions and out of dead end situations.

How to perform? In the middle of the sheet write the word for your task or project. Away from him in different directions to draw the arrows and write down the associations that you have. Less than five minutes to compile this map, and five minutes to write down in free format the findings. So you will be able to structure and put into concrete form their fantasies.


To get the maximum benefits from writing practices:

1. Pay attention to the materials and instruments: you must be comfortable to write, and the arm should not get tired.

2. Give yourself time and space. Write at home, in a Park or cafe: experiment, find your seat and catch the inspiration.

3. Send the inner critic on vacation: it does not work, you write only for yourself. Don’t worry about commas and unfinished thoughts, is this your area of freedom. Allow yourself to enjoy art and study of thoughts and feelings!