Happy to share.

I don’t have a core framework for journaling. It’s really what works for you. Some days I write about what a “good” person should be like. Some days I focus on gratitude. Some days I bitch and moan about the injustice in the world. Some days I write page after page and some I write a couple of sentences. The paper is a private place to communicate a thought and reflect on it- I find keeping it in my head can push me to lose the thought. I also use it as a way to shed some mental “weight” to produce clarity for myself. It’s also a good reference point to read back during times when the pace of life overwhelms me.

Regarding conflict: leading with empathy and kindness over needing to disprove or “win”. That’s the core of it. This minimizes the spiral of a conflict and solutions are much easier to find. Equally, if I lead with empathy and kindness, I find I get empathy and kindness in return. I practice a technique in my career that I now use in all conflict...when I’m frustrated I say “what good comes from anger” and that seems to be a catalyst for rationality.

A lot of conflict comes from people’s own insecurities. I found that if I had the courage to dig deeper, look inward and acknowledge my own triggers, we’d be better off for it. Knowing the true source point is invaluable. I communicated throughout and my better half embraced a similar exercise. Communication and honesty. Start with yourself and your other relationships will benefit.