When I want to spice up my writing, I turn to Kathleen Adams' Journal to the Self: Twenty-Two Paths to Personal Growth. Adams writes in the preface, “...this book approaches journal writing from the standpoint of techniques—different ways to write that will not only add variety but can also help maximize the clarity and effectiveness of the journal.” Using the List of 100 technique islike taking an elevator a few layers down inside me, where the doors open into surprising new ideas.
LIST OF 100
Just as it sounds, a List of 100 is a list made up of 100 items. Don't get intimidated—repeating items is not only OK, it's an integral part of the process.
In Journal to the Self, Adams has a List of 100 Things to Write a List of 100 About, including
- 100 Things I'm Grateful For
- 100 Ways I Could Nurture Myself
- 100 Things I'm Feeling Stressed About
- 100 Things I'm Good At
- 100 Things I Like About Myself
“Anything that is a current issue for you is a good candidate for a List of 100,” Adams writes.
Five years ago, I faced my husband's upcoming surgery and then a month of care-giving. I didn't know how I would manage to tend him, my work, our house, myself--all without his usual help. I wrote a List of 100 Ways to Help Myself Through Care-Giving. Sleep, rest, naps, etc. appeared over and over, more than any other item, giving me important guidance from my internal compass—wisdom I'd have missed if I hadn't paused to write.
GETTING STARTED
Number your entries.
It's OK to repeat. Adams writes that repetition is “ your subconscious mind...giving you messages in not-so-secret code.”
Write as fast as you can. Adams notes, “Once you get warmed up on your list, it's likely that ideas and thoughts will tumble into your mind faster than you can get them down.”
You don't have to write in complete sentences andyour entries don't have to make sense. Random or bizarre thoughts are likely messages from your subconscious. Things that seem nonsensical or irrational or opposites, polarities or extremes can simply be acknowledged and accepted as what's really going on deep inside you. They are a first step to get things back in balance.
Write the list in one sitting.
The value of Lists of 100 often comes toward the end, in the final third; the conscious mind has had its say, now the subconscious mind can speak up.
It takes me about 20 minutes to complete most Lists of 100. Some writers can fly through them in 10 minutes. Adams suggests allowing up to 30. (I've also seen writers begin a List of 100, become charged to write about an item, abandon the list, and instead explore that item in-depth on the page.)
WHEN YOUR LIST HITS 100
Review the list. Is there practical action that needs to be taken? Does something invite you to investigate it more deeply in writing?
Since there are 100 entries, it's easy to divide the list into themes and assign them percentages. Adams asserts, “Most lists will group themselves into four to six categories, with Miscellany a handy catch-all for those entries that don't fit anywhere.”
The list, repetition, themes and percentages gather a lot of information quickly. This knowledge clarifies thoughts, identifies patterns and points out what's really going on (which may not be at all what you thought was going on).
WHAT'S UP FOR YOU RIGHT NOW?
Brainstorm a few titles of Lists of 100 that address what's happening in your life or thoughts. Select one and zip through the 100 entries. Look over your list and divide it into themes by percentages to gather the wisdom that repetition or your subconscious have revealed.
ADDITIONAL JOURNAL TO THE SELF® TOOLS AT YOUR FINGERTIPS
For guidance through five other Journal to the Self® techniques, check out the January 23rd NEDA Webinar “Writing Through Stress and Shame: Taking Our Power Back.” I'll examine the connection between writing and health, then lead a journal process to lighten up the grip of stress and shame in your life.
