Word Vomiting

Have you ever come home from a long day at work and word-vomited over your loved ones? Oh, I have.

Every day, I would come home from work exhausted and ready to unload. Tyler was always there, patiently listening as I recounted the many challenges of my workday. On one hand it was comforting that he listened so attentively, but on the other I felt like a victim; bemoaning all the hardships of my job. I always focused on the challenges rather than the wins.

I've never really expressed the wins in my career; I suck at it. When I achieved something great, accomplished a goal I had, opened a new business or promoted or hired a great leader, I took about two seconds, took a breath, and then moved on to the next goal. I have never been the type to give myself a pat on the back or tell myself I've done a great job; I've just kept going.

I started journaling a few months back as a way to capture my thoughts around what was working and not working in my new business of coaching and consulting. I also wanted to strengthen my writing skills so I could write a book. Oh yeah-have I mentioned I am writing a book? :)

Lately, I have been writing down what I have eaten to gauge how much energy it gives me or drains me of, as well as how my coaching sessions are going: techniques I used that I love and ones I want to incorporate next time. It has really helped me take a deeper dive into how and where I am spending my time and energy. When I have a defeating day in my business and beat myself up for not closing a coaching or consulting deal or fumbling over my words, I word vomit onto a piece of paper and let it go. It feels amazing!

I am spending 10 mins a day on this new practice during my first cup of coffee or matcha.

Through my practice of journaling, I have discovered that word vomiting can be a great way to slow down, celebrate wins and leave your shit at the door so you don't word vomit all over your loved ones. When Tyler gets home now, I tell him about my wins and I’ve have noticed it’s helping me stay focused on the big picture and where I am building momentum. It’s helping me maintain a positive outlook and optimistic mindset which feels very light and hopeful.

I started to get curious about the Benefits of Word Vomiting and through my research discovered that there are many. Word vomiting helps to clear our minds, reduce stress levels, make us more productive, and improve relationships with our loved ones.

What meaningful conversations would you have with your loved ones if you dumped the woes of the day on a piece of paper before you walked in the door?

My challenge to you: try taking 5-10 minutes at the beginning or end of each day to write down what events took place and how you felt. I'm not saying you need to create a ritual of lighting candles and turning down the lights, but seriously, pour yourself a cup of coffee or a beer (or a non-alcoholic Lagunitas—my favorite) and scribble a few words. If you are distracted at home, keep a small notepad in your car.

Try it for a week and let me know how it goes.