Finding Clarity

How to Do a Thought Download

Have you ever found yourself in a negative thought loop that you can’t quite shake?  One way to gain some perspective is to write your thoughts down in a Thought Download.  James W. Pennebaker has done some fascinating research on the power of writing in support of our mental strength.  Click here to read more about it.

Scroll down for more information on how to do a Thought Download.

Clear the mental clutter


How to do a thought download

Write all of your thoughts, without judgment, on a piece of paper for at least 5 minutes.

If you are having trouble getting started, ask yourself ‘how do I feel right now?  Why?’

Unlike journaling, there is no chronology to this writing.  Simply write the thoughts as they come into your head.

When reviewing your writing, rather than a lens of ‘right and wrong’, look at your thoughts through a lens of ‘productive and non-productive‘.  Ask yourself ‘is this thought serving me?  Do I want to continue thinking it?’


Questions to Ask Yourself

Take your Thought Download to the next level

What thoughts do you think most often?
What results do these thoughts create?
Are these thoughts worth your mental energy?  Why or why not?
What thoughts are you ready to let go of?

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