Ep. 233: The Value of Writing Things Down

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Nov 15, 2023

Jukka Backman, a GTD trainer and managing director for GTD in Finland, discusses the transformative power of writing things down. He highlights the effectiveness of worry lists in managing anxiety and decluttering the mind. Jukka explains how reframing goals in the past tense can open up new possibilities and actionable steps. The mind sweep technique is also explored for achieving clarity, while gratitude journaling shifts focus toward positivity, promoting overall well-being and emotional clarity.

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ANECDOTE

Worry List

Jukka Backman used a "worry list" to cope with anxiety about a family member's illness.
He dedicated time each week to review and "wallow" in his worries, finding it reduced anxiety.

ADVICE

Processing Worries

Write down worries like a mind sweep, then process them.
Park worries on a "someday maybe" list and revisit them regularly.

INSIGHT

Shifting Perspectives

Externalizing thoughts shifts perspective, changing opposites into alternatives.
Writing project names in the past tense helps visualize possibilities.

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Jukka Backman is a GTD trainer and coach, as well as the managing director for GTD in Finland. In this recording, he shares about the multifaceted value of writing things down. Jukka says, "There is definite power in writing things down. When externalized (from the mind) our perception of the things that took our attention, changes." He talks about the specifics of how to use a worry list, how to start or refine your use of the Mind Sweep, harnessing the power of your self-talk, and his use of the Intention Journal.

You can listen to the entire conversation from June 2021 at GTD Connect®.

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