Goal Activation Exercise: “I don’t want to…because…”



Feeling blocked around a creative or work project, or something on your endless to-do list?

It happens. Totally. It’s happening now. To me. To the person next to you. To your cousin.

Try this exercise. Instead of fighting the task or letting it ring round in your head with non-starts and guilt, possibly along with a host of other things you don’t want to do, confront it.

Get some paper and a pen. At the top write:

I don’t want to….because….

Then simply fill in the blanks. Name the thing you don’t want to do or start, and then write all of the objections — rational, irrational, absurd, truthful, painful — you’ve been harboring toward that task..

If you’ve got resistance to more than one task or project, go ahead and write on them all.

When you’re done, take some time to breathe, meditate, go about your day – don’t make yourself touch those tasks (although if writing down the objections makes you suddenly see through to doing it, so much the better!).

As a follow-up exercise, once you are feeling deactivated around the objections you expressed, go back to each item and ask the following:

Is this still a good thing to do?


Write your answers. See if movement starts to occur with your goals. See if any of the goals themselves are out-dated or no longer relevant. If so, let them go and stick with the ones that are still useful.

For information on E. Amato’s writing and editorial services, coaching and consultations click here.


Letter to the Future – A Visioning Exercise



How is 2015 going? Having trouble getting checked into our goals? Finding blocks to envisioning the future you want to create?

This exercise can help. We did this one once in The Wednesday Ladies, a creativity group, and I found it very helpful in removing limits.

Write a letter — to yourself, your bestie, partner, sister, brother – whoever you are most likely to want to open up to — and date it FIVE YEARS FROM TODAY. Yes, a letter written five years from now, telling the addressee about your life – where you live, who you live with, who you love, what you are doing. Project yourself into that future you in the day to day. Find out who you are going to be.

Enjoy and don’t think too much!


For information on E. Amato’s writing and editorial services, coaching and consultations click here.

11 Questions to a Better 2015

Almost the new year...what's your plan?

Almost the new year…what’s your plan?

Visioning  often feels like a luxury. This time before the close of the year can be slow – take some of it for yourself – set priorities and goals, get yourself checked-in to the new year and how you would like it to unfold. Life is life – it might not go the way you want it to when you want it to, but it definitely won’t go in the direction you want if you don’t choose a direction and cleave to it.

You can do these as timed free writes, if you like. Give yourself 3-5 minutes for each. Or just write on each until you don’t have anything left to say. You can do them in a few sessions – don’t pressure yourself out of doing them!

Put on some music, close a door, sit back, and be real with yourself.

  1. What do I like about my life right now?
  2. What interests me, excites me, brings pleasure or fills my emotional bank account?
  3. Where in my life am I doing these things?
  4. What am I grateful for?
  5. What are the most significant changes, accomplishments, shifts in my perspective, etc. from where I was a year ago?
  6. What would I really like to see happen in my life in the next 12 months?
  7. Based on the big picture of the last 12 months (the last year) how would I like my life to look different 90 days from now?
  8. What change between now and then would make a huge difference to me?
  9. What are the most important things the person I want to become is doing?
  10. In which areas of my life do I most want to focus my time, energy, and efforts over the next 90 days?
  11. What opportunities are available to me now that might not have been possible before?

For information on E. Amato’s writing and editorial services, coaching and consultations click here.