When I start working with someone new, one of the first things I suggest is to grab a notepad that’s dedicated just to the clearance work we’re about to do together.
This isn’t just any journal—it’s a place to capture the shifts, realisations, and changes that will unfold. And, believe me, things do change—quickly!
A Journal to Witness Your Transformation
When I talk about a Head Trash Clearance journal, I don’t mean a journal in the usual sense. This isn’t a place to casually jot down your thoughts or record your day.
Instead, it’s a tool to document how you’re feeling, how you’re reacting, and, more importantly, how you’re changing. When you write down where you are at the start of a clearance and come back to it weeks later, you’ll often be amazed at the difference.
You might even find yourself thinking, “Did I really feel that way?” because sometimes the shifts are that profound. Reading how you felt in your handwriting is huge in terms of helping the realisation to land: you really have changed, and by A LOT!
Start with a “To-Clear” List
At the beginning of your notebook, leave a few pages free. This is where you’ll create your Clearance To Do List —a place to write down all the things you want to clear. It might be specific emotions, patterns, or triggers.
Each time you work on clearing one of these, jot down the date beside it, maybe even add a tick or cross to show you’ve addressed it. This becomes your running record, a quick reference to see how far you’ve come.
Track Each Clearance on Its Own Page
Use a full page for each individual clearance.
Let’s say you’re working on feeling triggered by rudeness. Start by capturing how it shows up for you: What happens in your body? What goes through your mind? How do you react? Rate how intense the feeling is. This is about being honest with yourself, so put it all out there.
Once you’ve done the clearance, check in again. How do you feel now? Has anything shifted? Then, explore the opposite side. If rudeness triggers you, how do you respond to kindness? Reflect on any new insights or realisations you’re having.
Maybe you notice that you have been projecting some of this onto others, or that your reaction has roots you hadn’t considered. Write all of this down; these “aha” moments are a big part of the healing.
Seeing Your Progress Over Time
As you keep adding pages to your notebook, something magical starts to happen. You build up a record of your transformation, in your own handwriting.
After a couple of weeks, look back to the beginning, read your early entries, and notice what has shifted. Often, it feels like you’re reading something written by someone else—that’s how much things can change in a short time.
Being able to witness this journey, in your own words, is powerful. It reminds you of the progress you’re making, and it reinforces your commitment to continue.
In capturing your journey, you’re also integrating the healing on a deeper level, because writing it down makes it real. It’s no longer just a thought; it’s an experience you can see and hold.
A Journal to Rediscover Who You Are
Your Head Trash Clearance journal isn’t just a notebook.
It’s a way to keep coming back to yourself, to see how you’re evolving and reconnecting with who you really are. As you work through clearances, you’ll notice changes in how you feel, how you respond, and in your understanding of yourself. It’s all part of the journey.
So, I hope this encourages you to start your own journal if you haven’t already. Having a place to capture these changes will support you and keep you motivated, and it will help you see just how much you’re capable of transforming.
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