How To Use Your Microdosing Journal

To create the badass life you deserve 

How to Use a Microdosing Journal for True, Lasting Transformation

It is widely agreed upon in the professional psychedelic world that integration, coupled with a psychedelic practice of any dose, is the surefire way to create the lasting change that mushroom medicine offers.

My mentor, Kristina Hunter, explained it to me best:

When you enter into a healing relationship with the sacred mushroom...

...You are intending to forge a new, healing pathway—both literally and figuratively.

Literally, psilocybin has been shown to "change your brain." 

It helps pave new neural pathways that allow for novel ways of thinking, speaking to yourself, responding to your environment, and interacting with people. 

This is the science of neuroplasticity in action.

Figuratively, the shifts are often subtle, especially with a microdosing practice. 

Because the changes are not as explosive as a "heroic dose," you might not recognize them immediately. 

You might feel slightly more patient one day, or notice the colors of the trees are more vivid the next.

This is why professionals in the psychedelic world agree that maintaining a microdosing journal is the absolute best way to integrate your experiences. 

Without a record, these subtle shifts can slip away like a dream upon waking.

So, how do you use a microdosing journal to ensure you are maximizing your practice?

Here are the most effective ways to use your journal, guaranteed to set you up for success in tracking your transformation.

Stream-of-consciousness journaling 

I learned about this practice during my meditation coach training in 2018. 

It is famously taught in Julia Cameron’s book, *The Artist's Way*, as "Morning Pages."

In stream-of-consciousness journaling, you literally write every thought that comes to mind onto paper (or a keyboard) in a continuous flow.

What comes to mind goes to paper.

Everything.

And I mean *everything*.

This might look like: 

Write everything that comes to mind for a set amount of time or space—like three pages in your journal, or for 20 to 30 minutes.

If you don't know what to write, just write "I don't know what to write" over and over again until a new thought pushes through.

Do not pay any attention to spelling, grammar, punctuation, or even complete sentences. 

This is a brain dump, not a literary contest.

This might be challenging for you Type As! 

It certainly was for me when I first started. 

I wanted it to be perfect. 

But you will get over it, and the freedom you feel will be exhilarating.

Then, every couple of months, go back to your microdosing journal with a highlighter and read your entries.

A word of caution: be extra graceful and compassionate with yourself during this process.

I know for me, a lot of shame came up when I started this practice. 

I felt so much resistance that I couldn't go back and read what I wrote because I was ashamed of my own thoughts! 

I realized I was giving away so much power to people who didn't even know I existed, allowing them to live rent-free in my psyche.

When you are reading through your entries, highlight the repeating THREADS.

Threads are repeating:

• Thoughts
• Statements
• Themes
• Events

Highlight these, and get curious. 

You might know the direction your healing needs to take immediately. 

Like me, you might realize you are leaking energy to strangers. 

Or, it might not be so obvious right away.

Just keep journaling, keep highlighting your threads, and stay open to curiosity. 

The answer will eventually reveal itself to you. 

Tracking these threads is how our inner dialogue and energy eventually shift.

Stream-of-consciousness journaling with gratitude 

Another beautiful way to use stream-of-consciousness journaling is to pair it with a gratitude practice. 

Simply write stream-of-consciousness style everything you are grateful for. 

Start each statement with "I am grateful for....".

Then write another one, "I am grateful for..."

This practice feels so good!

And is such a beautiful way to end your journaling practice for the day, and start your day with the undeniable energy of gratitude. 

Affirmation Reprogramming with your microdosing journal

Sometimes, I am unable to sit and do a full stream-of-consciousness session. 

Sometimes my energy or my attention simply won't allow it.

It's okay.

It is just resistance, which is a very normal part of the healing process. 

Resistance tends to show up right before a big breakthrough or immediately after one. 

I have been experiencing a lot of resistance lately as I go through big life changes.

Knowing how powerful and important my microdosing journal practice is, when I'm not feeling up to the "brain dump," I switch to writing affirmations.

Did you know that Louise Hay cured herself of cancer just by changing her inner dialogue with affirmations? 

When you think about it, it all comes down to energy (Thanks, Einstein!).

When we are constantly disparaging ourselves with negative self-talk ("I'm so stupid," "I'm always late," "I'm ugly"), we are bathing our cells in negative frequencies. 

Eventually, this causes dis-ease in our bodies.

The water experiments of Dr. Masaru Emoto illustrate this beautifully. 

He demonstrated how the power of different words affects water crystals. 

Words like "hate" and "fool"  created ugly, disorganized patterns in the water when frozen.

Likewise, in his rice experiments, he proved that negative words created foul rot in the rice much faster than in the rice exposed to positive words. 

And the worst outcome of all? 

The rice that was ignored entirely.

He drove the point home on this one…it is physiologically damaging to ignore someone. 

However, when he exposed water to words like "love," "gratitude," and "compassion," the water formed the most beautiful, organized, snowflake-like patterns.

Considering our bodies are over 75% water, words and intentions work exactly the same way within us.

So, I love to take Louise Hay's affirmations from her book, You Can Heal Your Life, and write them repeatedly in my microdosing journal. 

You are literally rewriting your operating system.

Eventually, these positive affirmations replace the "monkey mind" that wreaks so much havoc on our mental well-being. 

Instead of waking up drowning in fear and worry, because of this work, I wake up with positive affirmations playing on repeat in my brain.

Contextual Awareness Tracking

This third way to use your microdosing journal focuses on awareness of external energies that affect your mental well-being.

We often think our moods are entirely our own making, but we are porous beings living in a complex world.

It is known that microdosing mushrooms drops the ego structure, and allows us to feel things more intensely…both the highs and the lows. 

These are factors like:

• Astrological events: Is it a full moon in Scorpio? Is Mercury in retrograde? Is there an eclipse? 
• World events: Is there political unrest or a global crisis happening (like what is happening in the US right now)?
• Anniversaries: Does the date mark a trauma or a loss, like the death of a loved one?
• Social Circle: What are your loved ones going through? We are energetically connected to our tribe; if they are suffering, you may feel it.
• Biological Cycles: Where are you in your menstrual cycle (for women)?

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Have you ever experienced intense emotions for no apparent reason? 

You might feel heavy, sad, or anxious, and think the microdose isn't working—or worse, that it’s making you feel bad.

Then, you talk to your best friend, and she tells you she's been "going through it," or you realize it’s the anniversary of a breakup.

By noting these external factors in your microdosing journal, you can separate your internal progress from external noise. 

You might write: "Felt weepy today, but I see it is the Full Moon, and I didn't sleep well." 

This creates distance between you and the emotion, allowing you to observe it rather than become it.

Setting Intentions

Finally, the best microdosing journal practice always begins with intention. 

Before you nibble your stem, write down *why* you are doing it today.

It doesn't have to be a grand prayer every time.

It can be simple:

• "Today, I intend to be present with my children."
• "I ask the medicine to help me focus on my writing."
• "I intend to be gentle with myself."*

Writing this down anchors the medicine. 

It gives the neuroplasticity a direction to move toward. 

The Tool for Your Journey

The prompts and methods above are designed to help you become aware of:

• your energy, 
• your threads, and 
• the outside forces at play.

If you are looking for a dedicated place to keep these thoughts, I have resources for you. 

Here is the journal that I love and have used almost every day since 2017.

I've also created two different journals specifically for this path. 

They are intended to be used with stream-of-consciousness journaling, and I've included important energetic prompts to spark your awareness when you are tracking how you feel.

One is a general mindful microdosing journal suitable for everyone, and one is specifically designed for women, taking into account hormonal cycles and feminine energy.

Click here to grab the journal I love and have used for years. 

Or, I created a prompted stream-of-consciousness journal specific for microdosing, shown here. 

Get yours by clicking here now. 

Here is one just for women. 

Stream-of-consciousness journalling is writing down everything that comes to mind, and I mean everything, not paying attention to spelling, grammar, or punctuation (I know, challenging for us perfectionist types).

Write without disruption for 3 pages, or 30 minutes, or whatever limit you wish.   

Click here to get your prompted microdosing journal

Remember, the medicine opens the door, but you have to walk through it.

Your microdosing journal is the map that ensures you don't get lost along the way.

Start writing, stay curious, and watch your life transform.

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