The C.I.G.A.R.S Framework: A Digital Creators Guide for Intentional Journaling

Tired of staring blankly at your page when journaling?

I get it, it's frustrating to sit down with the plan to get something down on the page in front of you, yet nothing flows out.

You've heard that journaling is beneficial, but you haven't seen what these benefits are just yet.

With my 6-point C.I.G.A.R.S framework, you'll learn to journal with more intention in only 7 days, helping you get more clarity for your days, weeks, months and years ahead.

Have you considered starting to journal but are unsure of where to begin?

Do you find yourself wanting to be consistent with a journaling practice but haven’t found a structure that works for you?

Look no further…

The C.I.G.A.R.S framework combines journaling along with a somatic exercise at the beginning of writing to get you grounded, calmer and connected to your body so that your writing flows effortlessly and you don’t find yourself stuck staring at a blank page.

Once you've learnt it, all you'll need is:

• A pen
• A notepad
• This framework
• 20 minutes out of your day

If you're anything like me, as a creator, you’ll have tons of thoughts and ideas running through your head throughout the day.

Taking time to check inwards before you get rushed away with the tasks of the day and sucked into the vortex of doing; building a journaling practice helps you to start the day from a place of more ease, clarity and intention.

Use the C.I.G.A.R.S Framework as an anchor to:

• Get intentional with your days
• Express your thoughts and emotions
• Show gratitude for what you already have
• Cultivate clarity and a deeper sense of self-awareness
• Acknowledge your achievements and who you are being
• Reflect on the day before or whatever is emerging within you in the present moment

Trust me, you won’t need another journaling framework again.

This has been built upon my daily practice after years of free writing in journals and realising that there are gems hidden within the pages that I pour my heart onto that could aid in my development in life, business & work.

Want to build a solid journaling practice to support you in actualizing your dreams?

Then, this is for you.

Key Features:

• A simple journaling framework with guidance
• An audio somatic exercise for you to download alongside the workbook
• An Intentions Tracker
• A Journaling Tracker
• Full-week journaling template
• Bonus access to my Embodied Clarity workbook

What does C.I.G.A.R.S mean?

It's an acronym representing 6 journal prompt sections to guide you with intention.

C - Checking In (with how you feel and what you sense in your body on a somatic level. There is a guided audio to support this)

I - Intentions

G - Gratitude

A - Affirmation

R - Reflection

S - Self Acknowledgement

How do I use this?

• Download the Notion template and create a Notion account of your own
• Duplicate the template into your own Notion HQ to keep it forever
• Follow the guide over the next 3 days and then experience ease with journaling for the rest of the week

FAQ's

Do I have to write my journal entries on Notion?

You can make your journal entries in the designated sections in the template provided, or you can write in your physical journal. It's entirely up to you.

I'm a busy creator. How long, once learnt will the C.I.G.A.R.S framework take me to do each day?

Once learned, you can get through the journaling framework in 20 minutes a day. Of course, if you have the time, and you wish to spend longer immersed in your journaling - then go for it!

Can I make changes to the Notion template?

Once you have duplicated it, you can easily amend the template to suit your needs. If you want to continue journaling on the template, you can extend the days past 7 by copying the page.

What does somatic mean?

Somatic derives from the word SOMA -- which is Greek meaning "of the body." I'm a Somatic Coach, empowering aspiring Digital Creators, Creatives & Entrepreneurs who desire to integrate life, business & work with more ease & less overwhelm; to design life on their terms. 

I've included a somatic exercise called orienting in this guidebook to support your journaling experience from a grounded and embodied place.

How long will it take me to learn the C.I.G.A.R.S framework?

After 3 days, you'll confidently be able to journal using the full C.I.G.A.R.S framework.

• On day 1 you'll learn the first 3 parts of the framework
• On day 2 you'll learn the last 3 parts of the framework
• On day 3 you'll practice the whole framework independently

What others have to say:

BONUS:

Get access to my Embodied Clarity workbook which includes a total of 7 journal prompts & a guided somatic exercise.

Guiding you to bring awareness to your body, develop a journaling practice & gain a deeper sense of inner clarity.

Thanks for downloading!

Mike G Simon - Somatic Coach, Facilitator, Movement Artist