journal to the self®

A course in writing for personal growth


Upcoming workshops

Journal to the Self® Weekend Seminar  •  March 16-17, 2018  •  Alexandria, Virgina

Check back soon for summer workshops in Salt Lake!


Why Journal?

Research shows that journal writing offers both psychological and physical benefits. The Journal to the Self® workshop is for anyone, from beginners to lifelong journal-keepers, who want to tap into those benefits. Journaling can help you:

    • Unlock your creativity
    • Maximize your efficiency
    • Heal your relationships
    • Make decisions
    • Access information in your subconscious mind
    • and more!

Whatever life situation, opportunity, or roadblock you may be facing, a journal can be a valuable tool.

Journal to the self®

Keeping a diary of life events is just one approach to journaling. There are at least 20 journal-keeping techniques for different purposes, including creative expression, healing or personal growth, and even life or business management.

The Journal to the Self® workshop is a 12-hour course that teaches a variety of journaling skills, including:

     • Practical techniques, such as a life inventory, lists of 100, and clustering (mind mapping)
     • Techniques designed to give insight into relationships, such as character sketches and dialogues
     • Intuitive techniques, such as stream of consciousness and working with dreams

 A Journal to the Self workshop in Salt Lake City.

How it works

Journal to the Self® workshops are six weeks long and meet once a week for two hours. Up to twelve people participate in a workshop, and each class includes discussion of new journal-writing techniques, short writing prompts with time to experiment, guided meditation, and optional sharing.


About the instructor

Allison Pond is an award-winning journalist known for her coverage of vulnerable populations. She is a Senior Editor of In-depth and Special Projects at the Deseret News and previously worked as a Research Associate at the Pew Research Center. Allison has an MPP from Georgetown University and a BA from Brigham Young University. A lifelong journal-keeper and a certified Journal to the Self® Instructor, Allison is an engaging teacher, writer and facilitator.

 Allison Pond



Playing with language

I loved experimenting with so many different techniques! There were some I latched onto more than others, but I'm grateful for the chance to play with language in such a welcoming setting. I've already thought of many ways to incorporate these ideas into my classroom. 

— Lauren, teacher and JTTS participant

Making sense

The course gave me ideas that inspire me to write more. I found it to be an excellent way to make the constant thoughts in my head more concrete. It helped me process and make sense of the jumbled mess inside my brain.

— Jana, life coach and JTTS participant

Being surprised

It has always been tedious and unpleasant to even think about journaling. Some of these suggestions worked beautifully for me — in surprising ways! I now feel like I have viable methods for exploration. 

— Jane, JTTS participant


The Journal to the Self® workshop was created in 1985 by Kathleen Adams, LPC, PTR, Director of the Center for Journal Therapy, Inc., an internationally recognized pioneer and expert in therapeutic writing.


Questions? Email


I can shake off everything as I write; my sorrows disappear, my courage is reborn.

— Anne Frank