Welcome to Pen and Journal
A quiet space for clarity, research-grounded insights, and collaborative partnership.
Welcome! I’m really glad you are here! Be sure to download the Free 7-Day Journaling Schedule. It’s a great place to start.
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Explore the Articles
You won’t find empty promises of instant transformation here. Instead, check in regularly for essays and research-based articles exploring how we can use our journals to reduce the noise. We explore topics ranging from savoring small joys to navigating life’s heavy seasons.
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Let’s Look at your Situation Together
Sometimes, the most effective way to map your next phase is alongside someone else. If you are navigating a transition and want to move past a plateau, I offer 1-on-1 sessions. I offer Transition Coaching where we act as partners, looking objectively at your situation and build a clear, actionable roadmap forward. No pressure, no hard sell. Just a dedicated space to figure out the next right step.
During this online meeting, you are the agenda. By active listening and asking powerful questions, I’ll help you unpack what is blocking you.
- Stop the Barking Dog!
Navigating workplace challenges can be overwhelming, especially when making unpopular decisions. I reflect on the anxiety of losing team trust after implementing necessary changes. By using Affect Labeling—naming emotions. I gain clarity and control over my feelings. This process shifts the focus from chaos to strategic action, allowing for personal growth. - Why Your Brain Treats a Blank Page Like a Threat
We’ve all been there. You finally carved out an hour of peace. You have a fresh notebook, a perfect pen, and a steaming cup of… - How to Savor When Life Feels Heavy
The post explores how nurturing positive emotions amidst stress can be effective. It highlights Dr. Judith Moskowitz’s research on savoring small joys, promoting journaling as a tool to recognize life’s positives.