A Journal Exercise to Cut Through Energetic Chords


Our workshop ‘Rewriting Yourself’ with Katie Dalebout and Amanda Huggins (and Neakita Teas!) this past weekend in LA was pretty breathtaking. As someone who writes daily, I learned so much—and many of you reached out asking for us to share a recap of what went down.

How ‘bout we do that … and then some 🙃


Katie literally wrote the book on journaling. She found that by writing a little every day, she could effectively untangle whatever had become so frazzled in her brain—she came back to herself. In our workshop, K artfully isolated two types of journalers: SOS journalers and maintenance journalers.

Basically, do you word vomit on the page only when you have to work through some serious shit, or do you check in daily? Or neither?

There’s no right answer, sometimes you’re a little bit of both. Regardless of what section you fall under, Katie recommends that everyone try doing quick monthly check-ins in their journal. It can be on the full moon, or on the 1st of the month, or on the last Sunday of the month, or whenever you want. Just try to make a habit of it (truly, write it in your calendar if you need to). Here are the four questions Katie suggested we start with, and take about 10 minutes to answer monthly:

  1. What am I most proud of this month?

  2. Where do I feel stuck, or what didn’t work this month?

  3. How will I do more of what works?

  4. How will I do less of what didn’t work?

Good, right?

And angel Amanda Huggins shared SO MUCH GREAT STUFF (check her Instagram for more goodies), but by far the most resonant was the “Fuck You Letter”. Yep. Essentially, write down all the nasty, awful thoughts you have about someone—the real shit that you would never say to them in-person. Get it out of your brain and onto the paper.

‘K, done? Now reread your letter and, as Amanda suggested, take all the negative gripes you had about that person and see if any of those complaints are actually mirrors of your behavior. For example, if you write a letter to a friend complaining about their selfishness, is it possible that you might have also acted a little selfishly towards them, too? Maybe, or maybe not. But if that rings even a little bit true, reframing your gripe may help you cultivate a bit more compassion for the person you’re angry with.

I love both of these writing prompts (ty, Katie and Amanda!). There’s one more that I find incredibly impactful; it’s sort of the opposite of a Fuck You Letter.


Ho’oponopono is the ancient Hawaiian concept of forgiveness and ‘getting right’ with the Universe. The practice is meant to clear energy between you and others, release hurt and trauma, and just get your shit tight and in the proper mindset. It is really, really simple.

Take your journal. At the top of the first page write, “Please forgive me.”
On the next page write, “I’m sorry.”
On the next page write, “I love you.”
On the last page write, “Thank you.”

Please forgive me. I’m sorry. I love you. Thank you.

Then start writing about the person or situation that’s causing you discord. When you ask for forgiveness, give forgiveness, too. As you fill the page, imagine your body filling with Universal healing, loving energy. I think of a white light pouring down through the crown of my head, filling my body with a warm, golden glow. Imagine sending that energy to the person you’re writing to. Finally, say thank you and cut the energetic chord between you and the other person.

When you do this, you’re allowing your relationship to have a fresh, new beginning. Or at least, a clean slate that’s free from the past.

I promise this will clear some serious shit. You’ll feel a shift. And I really believe the other person on the other side of this exercise does, too.

Michelle Pellizzon