If you are experiencing an emotion, such as frustration, acknowledge it by saying to yourself—out loud if possible, but quietly to yourself works too—“I am feeling frustrated because I choose to believe that I must.” This statement completes the emotional circuit and allows space for another thought or feeling.

For example, if you’re frustrated because a project at work isn’t going as planned, saying the statement helps you recognize that your belief in perfectionism may be fueling that frustration. This awareness is the first step towards processing the emotion rather than being overwhelmed by it.

Next, take a moment to stare at the blank sheet of paper in front of you. Feel the frustration and make the statement. Begin to free-write whatever comes to mind. Your initial writing may reflect the raw emotions, like:

“I’m so annoyed with this project. I can’t believe it’s taking so long. Every time I think I have a solution, something else goes wrong. Why can’t I just get it right?”

As you continue to let your thoughts flow onto the page, you may slowly notice alternative thoughts arising, such as:

“Maybe it’s okay that this is taking time; good things often require patience. I can ask for help if I need to. There’s still time to salvage this project!”

You should also do the same for positive emotions by making the same statement and free writing about them. For example, if you’re feeling joy:

“I am feeling joyful because I choose to believe that I must.”

As you free-write, you might express:

“I’m so happy about the dinner I shared with friends last night. We laughed until we cried! Every time we’re together, it reminds me of how important these relationships are to me.”

Over time, through this practice, you will find clarity and focus as you release limiting beliefs and elevate your positive emotions. When you look back at your free writing, you may find that it has transformed into beautifully crafted prose.

For instance, the earlier frustrations might evolve into insights that could lead to a reflection like:

“This project is a journey, not just a destination. Each setback teaches me resilience, and in my moments of doubt, I will remember the support of my colleagues and the warmth of our shared laughter.”

This transformation happens because you develop new neurological pathways and train yourself to align with your truest voice. It requires time and patience, but it truly works; the writing is merely a byproduct. Remember, the art is in the journey of self-discovery and expression through the simple act of writing. Converting The blank sheet of paper into whatever your imagination desires.

The Blank Notebook of Intentions

Instead of a single sheet, use a blank notebook to dedicate to your intentions and aspirations. Each time you sit down, write a statement like, “I am choosing to pursue this intention because I believe it aligns with my true self.” After acknowledging your intentions, free-write about your hopes, dreams, and the actions you can take to achieve them. This practice not only helps clarify your goals but also serves as a record of your journey that you can revisit later for inspiration and motivation.

The Blank Canvas of Creativity

Transform a blank canvas (or a large sheet of art paper) into an emotional playground. Use colours, paints, or even collage elements to express your current feelings. Start by stating, “I am feeling _____ because I choose to believe that I must.” Allow the colours and shapes to flow freely based on your emotions, without judgment. This creative outlet can help release pent-up feelings and invite new perspectives as you visually externalize your thoughts. Over time, you may notice how your artwork reflects shifts in your emotional state and creativity.

The Blank Space of Reflection

Create a designated space in your home or workspace that is just for reflection. In this space, place a blank journal and a few calming items like candles or soothing music. Whenever you feel overwhelmed or have big emotions, retreat to this space. Begin by speaking to yourself, “I am feeling _____ because I choose to believe that I must.” Take your time to write your thoughts and reflections, allowing each entry to flow without structure. This sacred space can become a powerful tool for self-discovery, clarity, and emotional processing over time.