Before you pick up a pen, take a deep breath.
HALT.

Ask yourself four questions that can change how you write, and how you feel while doing it.

💭 Are you Hungry?

Are you physically hungry? Is the answer yes?
Don’t force words on an empty tank. A warm drink, a snack or five minutes in the garden or outdoors might be better for you...?

😠 Are you Angry?

Are you wound right up tight with frustration, rage or resentment?
Write it out or name it aloud. Or wait. Writing from a clenched jaw can be honest, but it's rarely clear-headed. Have a look at the Anger Management Writing Exercise below...

🤝 Are you Lonely?

Do you feel unseen, isolated, out on your own little raft?
This companion can be a lifeline, but it’s okay to call a mate you trust, message a friend or go for a walk somewhere nice and talk to some people about weather or their dog or whatever, before you dive in.

😴 Are you Tired?

Dog-tired, decision-fatigued, emotionally threadbare?
A quick power nap or a little lay down may be the real prompt right now..?

🕯️ How to Use This

Before each session, pause.
Tick the HALT list.
If any of these are true, tend to yourself first. Even just five minutes.

This isn’t just a writing tool, it’s a life tool.
You matter more than your productivity.

🌀 Pen Zen Prompt

“What am I carrying right now that needs sorting out before I start?”

____________________

Anger Management Writing Exercise

1. Identify the trigger: Write down what caused your anger? Be exact and factual.
   
2. Express your feelings: Write how the situation made you feel. Use "I" statements to express your feelings. Like; "I'm feeling really annoyed, ever since...?"
   
3. Reframe the situation: Write down a different way to view the situation. Try to find a positive or neutral aspect. "If I saw this happening somewhere else, to someone else?" or "If I saw this happening to a friend from afar, when I caught up with I'd reassure them that..?"
   
4. Plan a response: Write how you will respond next time this situation occurs. Focus on assertive and respectful communication. "Oh, no I don't do...?" or "Your circumstance is yours, not mine..."
   
5. Self-care: Write down calming activities you will do to relax, wind down and let go of the anger.

Remember, it's okay to feel angry, but it's important to express and manage it in a healthy way...