{"id":3439,"date":"2025-12-10T11:00:00","date_gmt":"2025-12-10T09:00:00","guid":{"rendered":"https:\/\/thecoachingedgepodcast.com\/?p=3439"},"modified":"2025-12-09T21:38:25","modified_gmt":"2025-12-09T19:38:25","slug":"five-minute-journaling-how-kay-adams-turns-writing-into-everyday-therapy","status":"publish","type":"post","link":"https:\/\/thecoachingedgepodcast.com\/five-minute-journaling-how-kay-adams-turns-writing-into-everyday-therapy\/","title":{"rendered":"Five-Minute Journaling: How Kay Adams Turns Writing into Everyday Therapy"},"content":{"rendered":"<!--presto-player:video_id=44--><figure class=\"wp-block-video presto-block-video  presto-provider-youtube\" style=\"--plyr-color-main: var(--presto-player-highlight-color, #00b3ff); --presto-player-logo-width: 150px; \">\n\t<presto-player 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13:43:49&quot;,&quot;deleted_at&quot;:&quot;&quot;}'\n\t\tbranding='{&quot;logo&quot;:&quot;&quot;,&quot;color&quot;:&quot;#00b3ff&quot;,&quot;logo_width&quot;:150,&quot;player_css&quot;:&quot;&quot;}'\n\t\tchapters='[]'\n\t\toverlays='[]'\n\t\ttracks='[]'\n\t\tblock-attributes='{&quot;playsInline&quot;:true,&quot;id&quot;:44,&quot;src&quot;:&quot;https:\\\/\\\/youtu.be\\\/OWw7EE1c3Yg&quot;,&quot;preset&quot;:1,&quot;video_id&quot;:&quot;OWw7EE1c3Yg&quot;,&quot;title&quot;:&quot;https:\\\/\\\/youtu.be\\\/OWw7EE1c3Yg&quot;}'\n\t\tanalytics=''\n\t\tautomations\t\tprovider='youtube'\n\t\t\t\tid=\"presto-player-1\"\n\t\tsrc=\"\/\/www.youtube.com\/embed\/OWw7EE1c3Yg?iv_load_policy=3&amp;modestbranding=1&amp;playinline=1&amp;showinfo=0&amp;rel=0&amp;enablejsapi=1\"\n\t\tmedia-title=\"https:\/\/youtu.be\/OWw7EE1c3Yg\"\n\t\tcss=\"\"\n\t\tclass=\"presto-video-id-44 presto-preset-id-1 skin-modern\"\n\t\tskin=\"modern\" 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class=\"wp-block-uagb-social-share uagb-social-share__outer-wrap uagb-social-share__layout-horizontal uagb-block-7c02304e\">\n<div class=\"wp-block-uagb-social-share-child uagb-ss-repeater uagb-ss__wrapper uagb-block-ce577848\"><span class=\"uagb-ss__link\" data-href=\"https:\/\/www.facebook.com\/sharer.php?u=\" tabindex=\"0\" role=\"button\" aria-label=\"facebook\"><span class=\"uagb-ss__source-wrap\"><span class=\"uagb-ss__source-icon\"><svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 512 512\"><path d=\"M504 256C504 119 393 8 256 8S8 119 8 256c0 123.8 90.69 226.4 209.3 245V327.7h-63V256h63v-54.64c0-62.15 37-96.48 93.67-96.48 27.14 0 55.52 4.84 55.52 4.84v61h-31.28c-30.8 0-40.41 19.12-40.41 38.73V256h68.78l-11 71.69h-57.78V501C413.3 482.4 504 379.8 504 256z\"><\/path><\/svg><\/span><\/span><\/span><\/div>\n\n\n\n<div class=\"wp-block-uagb-social-share-child uagb-ss-repeater uagb-ss__wrapper uagb-block-29e3dcd3\"><span class=\"uagb-ss__link\" 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48z\"><\/path><\/svg><\/span><\/span><\/span><\/div>\n\n\n\n<div class=\"wp-block-uagb-social-share-child uagb-ss-repeater uagb-ss__wrapper uagb-block-e0006789\"><span class=\"uagb-ss__link\" data-href=\"https:\/\/www.linkedin.com\/shareArticle?url=\" tabindex=\"0\" role=\"button\" aria-label=\"linkedin\"><span class=\"uagb-ss__source-wrap\"><span class=\"uagb-ss__source-icon\"><svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 448 512\"><path d=\"M416 32H31.9C14.3 32 0 46.5 0 64.3v383.4C0 465.5 14.3 480 31.9 480H416c17.6 0 32-14.5 32-32.3V64.3c0-17.8-14.4-32.3-32-32.3zM135.4 416H69V202.2h66.5V416zm-33.2-243c-21.3 0-38.5-17.3-38.5-38.5S80.9 96 102.2 96c21.2 0 38.5 17.3 38.5 38.5 0 21.3-17.2 38.5-38.5 38.5zm282.1 243h-66.4V312c0-24.8-.5-56.7-34.5-56.7-34.6 0-39.9 27-39.9 54.9V416h-66.4V202.2h63.7v29.2h.9c8.9-16.8 30.6-34.5 62.9-34.5 67.2 0 79.7 44.3 79.7 101.9V416z\"><\/path><\/svg><\/span><\/span><\/span><\/div>\n\n\n\n<div class=\"wp-block-uagb-social-share-child uagb-ss-repeater uagb-ss__wrapper uagb-block-41a0e2b6\"><span class=\"uagb-ss__link\" data-href=\"mailto:?body=\" tabindex=\"0\" role=\"button\" aria-label=\"email\"><span class=\"uagb-ss__source-wrap\"><span class=\"uagb-ss__source-icon\"><svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 512 512\"><path d=\"M464 64C490.5 64 512 85.49 512 112C512 127.1 504.9 141.3 492.8 150.4L275.2 313.6C263.8 322.1 248.2 322.1 236.8 313.6L19.2 150.4C7.113 141.3 0 127.1 0 112C0 85.49 21.49 64 48 64H464zM217.6 339.2C240.4 356.3 271.6 356.3 294.4 339.2L512 176V384C512 419.3 483.3 448 448 448H64C28.65 448 0 419.3 0 384V176L217.6 339.2z\"><\/path><\/svg><\/span><\/span><\/span><\/div>\n\n\n\n<div class=\"wp-block-uagb-social-share-child uagb-ss-repeater uagb-ss__wrapper uagb-block-b6dc705d\"><span class=\"uagb-ss__link\" data-href=\"https:\/\/api.whatsapp.com\/send?text=\" tabindex=\"0\" role=\"button\" aria-label=\"whatsapp\"><span class=\"uagb-ss__source-wrap\"><span class=\"uagb-ss__source-icon\"><svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 448 512\"><path d=\"M380.9 97.1C339 55.1 283.2 32 223.9 32c-122.4 0-222 99.6-222 222 0 39.1 10.2 77.3 29.6 111L0 480l117.7-30.9c32.4 17.7 68.9 27 106.1 27h.1c122.3 0 224.1-99.6 224.1-222 0-59.3-25.2-115-67.1-157zm-157 341.6c-33.2 0-65.7-8.9-94-25.7l-6.7-4-69.8 18.3L72 359.2l-4.4-7c-18.5-29.4-28.2-63.3-28.2-98.2 0-101.7 82.8-184.5 184.6-184.5 49.3 0 95.6 19.2 130.4 54.1 34.8 34.9 56.2 81.2 56.1 130.5 0 101.8-84.9 184.6-186.6 184.6zm101.2-138.2c-5.5-2.8-32.8-16.2-37.9-18-5.1-1.9-8.8-2.8-12.5 2.8-3.7 5.6-14.3 18-17.6 21.8-3.2 3.7-6.5 4.2-12 1.4-32.6-16.3-54-29.1-75.5-66-5.7-9.8 5.7-9.1 16.3-30.3 1.8-3.7 .9-6.9-.5-9.7-1.4-2.8-12.5-30.1-17.1-41.2-4.5-10.8-9.1-9.3-12.5-9.5-3.2-.2-6.9-.2-10.6-.2-3.7 0-9.7 1.4-14.8 6.9-5.1 5.6-19.4 19-19.4 46.3 0 27.3 19.9 53.7 22.6 57.4 2.8 3.7 39.1 59.7 94.8 83.8 35.2 15.2 49 16.5 66.6 13.9 10.7-1.6 32.8-13.4 37.4-26.4 4.6-13 4.6-24.1 3.2-26.4-1.3-2.5-5-3.9-10.5-6.6z\"><\/path><\/svg><\/span><\/span><\/span><\/div>\n<\/div>\n\n\n\n<p class=\"wp-block-paragraph\">In this episode of <strong>The Coaching Edge Podcast<\/strong>, hosts Erwin de Grave and Dr. Steve Jeffs sit down with <strong>Kay Adams<\/strong>, a psychotherapist, journal therapist, and founder of the Center for Journal Therapy. From her early days as a lifelong journaler and journalism major to discovering, almost by accident, that journaling could become her life\u2019s work, Kay shares the story of a 40-year career at the intersection of writing, psychology, and healing.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kay explains how a simple request from friends to \u201cteach a journaling workshop\u201d led her to codify 21 different journaling techniques, and later to develop the <strong>Journal Ladder<\/strong>\u2014a structured hierarchy of writing methods designed to support safety, pacing, and containment, especially for people with trauma. She describes working in psychiatric hospitals with women diagnosed with what is now called dissociative identity disorder, and how she realized that unstructured free writing could unintentionally retraumatize them. Her answer was to design more guided approaches using tools like <strong>sentence stems<\/strong> (\u201cRight now I feel\u2026\u201d, \u201cToday the most important thing is\u2026\u201d) to help clients self-regulate on the page.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The conversation also explores <strong>who tends to be drawn to journaling<\/strong>, and how gender patterns show up differently. While many women privately process their emotions in journals and hesitate to share their writing, Kay noticed that men often prefer to talk first\u2014and, once they do write, they\u2019re surprisingly eager to read their work aloud. Underneath these differences, she emphasizes, we\u2019re all dealing with the same human struggles; journaling just gives each person a way to externalize and clarify what\u2019s going on inside.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">One of the most practical ideas in this episode is the power of the <strong>five-minute sprint<\/strong>: writing fast for just five minutes about a realization, conflict, or problem. For busy coaches, leaders, and entrepreneurs, Kay frames this as a simple act of <strong>self-permission<\/strong>\u2014five minutes of presence with yourself. Paired with a short <strong>reflection write<\/strong> (\u201cAs I read this, I notice\u2026\u201d), it becomes a powerful tool for insight, action planning, and tracking growth over time.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kay also touches on <strong>AI as an ally<\/strong> rather than a threat to journaling. She suggests using AI to generate writing prompts\u2014\u201cGive me 10 (or 30) journal prompts about the conflict I\u2019m having with my team leader\u201d\u2014as a way to expand perspective and deepen self-exploration. For professionals who support others\u2014coaches, therapists, and facilitators\u2014she points to the <strong>Therapeutic Writing Institute<\/strong>, a three-year training program she designed for those who want to build a practice around expressive and therapeutic writing.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you\u2019ve ever thought, <em>\u201cI don\u2019t have time to journal\u201d<\/em> or <em>\u201cI don\u2019t know what to write,\u201d<\/em> this episode offers both reassurance and a toolkit. Journaling doesn\u2019t have to be elaborate or perfect; it can simply be five minutes, a few prompts, and the willingness to meet yourself on the page.<\/p>\n\n\n\n<div class=\"wp-block-media-text is-stacked-on-mobile\" style=\"grid-template-columns:24% auto\"><figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"900\" src=\"https:\/\/thecoachingedgepodcast.com\/wp-content\/uploads\/2025\/11\/Kathleen-Adams-900x900-1.jpg\" alt=\"\" class=\"wp-image-3390 size-full\" srcset=\"https:\/\/thecoachingedgepodcast.com\/wp-content\/uploads\/2025\/11\/Kathleen-Adams-900x900-1.jpg 900w, https:\/\/thecoachingedgepodcast.com\/wp-content\/uploads\/2025\/11\/Kathleen-Adams-900x900-1-300x300.jpg 300w, https:\/\/thecoachingedgepodcast.com\/wp-content\/uploads\/2025\/11\/Kathleen-Adams-900x900-1-150x150.jpg 150w, https:\/\/thecoachingedgepodcast.com\/wp-content\/uploads\/2025\/11\/Kathleen-Adams-900x900-1-768x768.jpg 768w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<p class=\"wp-block-paragraph\"><strong>Guest: Kay Adams<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-social-links has-visible-labels is-horizontal is-layout-flex wp-block-social-links-is-layout-flex\"><li class=\"wp-social-link wp-social-link-linkedin wp-block-social-link\"><a rel=\"noopener nofollow\" target=\"_blank\" href=\"https:\/\/www.linkedin.com\/in\/journaltherapy\/\" class=\"wp-block-social-link-anchor\"><svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M19.7,3H4.3C3.582,3,3,3.582,3,4.3v15.4C3,20.418,3.582,21,4.3,21h15.4c0.718,0,1.3-0.582,1.3-1.3V4.3 C21,3.582,20.418,3,19.7,3z M8.339,18.338H5.667v-8.59h2.672V18.338z M7.004,8.574c-0.857,0-1.549-0.694-1.549-1.548 c0-0.855,0.691-1.548,1.549-1.548c0.854,0,1.547,0.694,1.547,1.548C8.551,7.881,7.858,8.574,7.004,8.574z M18.339,18.338h-2.669 v-4.177c0-0.996-0.017-2.278-1.387-2.278c-1.389,0-1.601,1.086-1.601,2.206v4.249h-2.667v-8.59h2.559v1.174h0.037 c0.356-0.675,1.227-1.387,2.526-1.387c2.703,0,3.203,1.779,3.203,4.092V18.338z\"><\/path><\/svg><span class=\"wp-block-social-link-label\">LinkedIn<\/span><\/a><\/li>\n\n<li class=\"wp-social-link wp-social-link-mail wp-block-social-link\"><a rel=\"noopener nofollow\" target=\"_blank\" href=\"https:\/\/journaltherapy.com\/\" class=\"wp-block-social-link-anchor\"><svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M19,5H5c-1.1,0-2,.9-2,2v10c0,1.1.9,2,2,2h14c1.1,0,2-.9,2-2V7c0-1.1-.9-2-2-2zm.5,12c0,.3-.2.5-.5.5H5c-.3,0-.5-.2-.5-.5V9.8l7.5,5.6,7.5-5.6V17zm0-9.1L12,13.6,4.5,7.9V7c0-.3.2-.5.5-.5h14c.3,0,.5.2.5.5v.9z\"><\/path><\/svg><span class=\"wp-block-social-link-label\">Center for Journal Therapy<\/span><\/a><\/li><\/ul>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Share it with your friends and colleagues: In this episode of The Coaching Edge Podcast, hosts Erwin de Grave and Dr. Steve Jeffs sit down with Kay Adams, a psychotherapist, journal therapist, and founder of the Center for Journal Therapy. From her early days as a lifelong journaler and journalism major to discovering, almost by [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3390,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center 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