What Makes this Single Daily Habit so powerful?

Ever since I started to coach myself, thought downloads have been the most powerful tool that I use daily.

When I did my research to give you more information on it, I could not find one single article on the subject–which was totally amazing to me because this practice completely revolutionized my life.

So all you get is my own definition:

A thought download is a simple exercise in which you put on paper what is going on in your mind.

  • All you need for a thought download (TDL for short) is a journal or a simple piece of paper. Don’t use a computer, actual cursive writing is much more powerful. Also, don’t fall into the trap of wanting to make your TDL fancy; actually, the simpler, the better. If you write in a fancy journal, you might find yourself to find the right words, and make it pretty, etc., thus missing out on the point of the exercise.


  • A TDL can be focused, targeting a single subject, or it can be a simple stream of consciousness thing. Most days, I make mine a simple stream of consciousness.

This is what a TDL looks like: you sit down, grab a piece of paper and start writing. That is it!

Either set a timer for five minutes or plan to fill the entire sheet with words. I personally just get started and write until my mind feels like it dumped it all out.

This is a literal Thought Download: I download on paper what is going on in my head.

At times, it looks like this:

I don’t know what to write. I am hungry. Today is a busy day and I intend to do it well. So looking forward to…”

At other times, it might look like this:

“Today, I feel upset. I think that I need to process this difficult conversation I had with Anne last night. It feels like she is judging me, and I find myself wanting to judge her for judging me…”

There is no right way of doing a TDL.

There is no wrong way of doing a TDL.

Thought Downloads are extremely powerful because they simply point us to what is actually going on on the inside of us. Putting it down on paper has a way of revealing to us what we really think.

As we write our thoughts down, we process them. We discover that we do or don’t like what is going on in our heads, and we begin to make a plan to change it if necessary.

It’s almost like magic.

And once you are done, you can feel free to destroy your piece of paper. The work is done!

Try it today and let me know how you like it!


Being intentional about our thought life is the work we are doing here at Barbara Isaac Coaching.

Join me for a free mini-session where I can help you with your thought life. Or go ahead and sign up for my SIX WEEKS TO A HAPPY MIND course. It’s affordable, and it will literally change your life.


Please note: I reserve the right to delete comments that are offensive or off-topic.

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