Blog & Insight

Your prescription for wellbeing journal

The Your prescription for wellbeing journal is available from Amazon * and helps you to remember what works and supports you when you're stuck, don't know what to do, are off track or out of sorts, and also reminds you about what hinders you too.

The aim being to do more of one and less of the other.

A reminder because for example when caught up in anger, frustration, or anxiety we can forget about the things we could do that would make us feel better.

You could just write one prescription of things that usually work for you, you could write a number of prescriptions to tackle specific situations such as for example dealing with exam nerves or reducing anxiety about the forthcoming presentation, you could write a prescription a day, and/or you could use the journal as a family or team.

In other words use the prescription journal in whatever way makes most sense for you and helps you to get the most out of your day - as my what is normal poem, that I share in the journal, says:

"My normal is not your normal, mine isn't yours"

How to use the prescription:

1. Pick an outcome

What outcome do you want a prescription for - eg to feel less anxious, more focussed, confident in exams, calm, patient and so on.

2. What are your symptoms

A short summary of how you're feeling - because writing them down might jog your memory about what’s worked in the past when you’ve had these symptoms before – or remind you that you’ve had the symptoms many times before and that a visit to the Doctor might be a good idea this time.

You may also find that writing the symptoms helps you redefine the outcome – ie that instead of calm the antidote would be focus.

3. What sayings are you resonating with (see this post for more about how to use the sayings you're resonating with to get insight about what to do in the current situation)

Can’t see the wood for the trees – landscaping your life to get back on track explains more about how to use the metaphor hidden in your language when you’re stuck to help you find solutions to the current problem. One reader described the book as a "First aid kit for the mind" after it enabled her to go from panicked about the forthcoming exam to calm and focussed on her revision.

In essence, if you can’t see the wood for the trees exploring the metaphor, the wood, for a little time and keeping a distance between you and problem can result in you finding solutions currently hidden from view.

In a real wood, for example, you might follow the path out, use a map, move to a higher vantage point and so on – all metaphorical solutions you could then apply to the original situation.

Here's a suggestion if you need to put the stick down you're beating yourself up with:

4. What things do you know that usually work (see this post for some suggestions)

What do you know that you can do that would help reduce the symptoms or achieve the outcome stated? What’s worked for you in the past? What do other people find helpful? What do experts suggest you could do?

Here's one from me

5. What things do you know that don’t work or hinder progress being made (see this post for some suggestions)

What do you know that you do that might be hindering progress with respect to the outcome? What’s hindered your progress in the past? What do other people stop doing to support the outcome? What do experts suggest you should stop doing?

In this VERY LOUD video (so do turn the sound down first) I share more about not keeping doing something and expecting a different result!

6. Do more of 4 and less of 5.

Remember you don’t have to do this alone so do ask for help from family, friends, health practitioners, doctors, counsellors, therapists, coaches, colleagues, neighbours or the cat.

7. Update your prescription

Over time there may be diminishing returns from some actions, and others may make the difference the majority of the time (for example, and however bizarre it sounds, for me doing plank or weights usually gets me back on track!). It’s therefore important to update your prescription or even write a new one rather than revisiting a prescription that worked 3 years ago but just doesn't seem to be cutting it at the moment.

For more about Your prescription for wellbeing journal, examples of how it's being used, and other more unconventional tools to help you when you're stuck to get back on track why not:

  • Keep an eye out on social media for #YourPrescriptionForWellbeing #LandscapingYourLife
  • Follow my blog here, or
  • Sign up to my newsletter.

*If you're wanting to order larger volumes of the journal for teams, organisations, or conferences please do get in touch with us directly

If you're interested in finding out more about the Landscaping Your Life coaching, speaking or team sessions using the prescription for wellbeing or other tools in the LANDSCAPE coaching and problem solving toolkit do get in touch +44(0)7770 538159 with the Landscaping Your Life with Alison Smith podcast also available where you listen to your podcast.


© Alison Smith
VAT Registration: 224 5001 58
Registered in Scotland, Registration Number: SC457105
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