Law of Attraction Exercises: What Is Interstitial Journaling

Law of Attraction Exercises: What Is Interstitial Journaling

Today’s podcast episode is the second in the series of Law of Attraction Scripting Exercises – you can listen to the first part of this series HERE. Scripting – which is specific journaling with manifestation in mind is widely known to be a powerful tool, however, Interstitial Journaling is one way of scripting that is rarely mentioned. Powerful, easy to integrate into your daily life, with minimal effort, Interstitial Journaling is one of those Law of Attraction exercises that you should not disregard. Listen to today’s podcast episode of Manifest A Positively Abundant Life Podcast right here on the blog, read the transcript below, or listen to this episode by visiting your favorite podcast streaming platforms:


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Transcript of Podcast Episode 17: Law of Attraction Exercises: What is Interstitial Journaling

Do you journal for manifestation purposes? I recently talked about one scripting technique that I use on a daily basis to increase my ability to manifest, and today, I want to introduce you to another that is a big part of my daily routine: Interstitial Journaling:

You may have heard about this type of journaling before, but mostly in the context of work or productivity, however, it is such a powerful Law of Attraction exercise, even if it is often overlooked. Let me tell you more, but first a word from our sponsor Anchor

“What you think, you create. What you feel, you attract. What you imagine, you become.” Anonymous

“What you think, you create. What you feel, you attract. What you imagine, you become.” Anonymous

What is interstitial Journaling exactly?

Interstitial journaling is journaling in between the actions and activities that you do throughout the day. After each action, you take a moment to note the time, and then write about what you had just done. This can be as simple as logging your activity in bullet points, or as elaborate as journaling about any feelings, situations, or triggers that might have come up during this part of your day. What you write about is entirely up to what your goal is with this journaling practice.

What I use Interstitial Journaling for:

How I use it as a part of my daily Law of Attraction and spiritual practice

I use it as a part of practicing segment intending.

At the end of each activity, I take a moment to intent what I want the next segment to be like. Segment intending is a very powerful Law of Attraction technique, that allows you to plan your frequency and focus ahead of time.

I use it to create a win-list.

I am sure that you have found yourself in days where you have run around from one activity to another, but feel at the end that you have nothing accomplished? With this journaling technique, you create a list of actions you DID take, and create a visual representation of your wins, as well as any lessons.


I use it to be more mindful of my actions.

If I pause before and after taking any action, I am a lot more likely to be mindful during those activities, because I am giving myself a chance to shift, focus and become present at the moment.

I use it as a reminder to practice my spiritual tool kit.

Interstitial journaling is a reminder to myself to practice what I preach throughout the day, and not just when it is easy – which is during my set morning and evening routines. Since using this type of journaling, I have become a lot more consistent with my daily spiritual practice, simply because it is impossible to not reconnect with myself when the only thing I have to remember is to write things down. It has become my framework, the one habit that holds everything together and is my personal accountability partner.

I use it as a part of my gratitude practice.

You can add like I do, one or two things that you are grateful for or about the last activity that you have taken. This is a great way to deepen your gratitude practice and to actively look for opportunities to give thanks.

I use it to pray.

Sometimes, not always, do I feel prompted to take the moment in between sections to pray, in whichever way my heart seeks to the connection to my Source. I might just say it silently, but more often than not, I will write the prayer down as a part of my journaling process. This also helps me to keep track of my prayers, and what happened after I prayed. Prayers do get answered, just sometimes we are too busy to notice that, because we are not willing to pause and pay attention

To live your greatest life, you must become a leader within yourself. Take charge of your life, begin attracting and manifesting all that you desire in life - Sonia Ricotti

To live your greatest life, you must become a leader within yourself. Take charge of your life, begin attracting and manifesting all that you desire in life – Sonia Ricotti

How I use this type of journaling as a part of my work

I use it to keep track of what derails me.

Some distractions or interruptions are more hindersome than others and make it harder for me to get back into a work mode. However, since recording what they were, I have been able to avoid those triggers a lot easier, simply because I am aware of them and know what to say no to

I use it to be deliberate in my actions.

Instead of randomly working on tasks that get thrown at me, this type of journaling gives me a chance to stop and deliberately choose what I want to do next. That way I can make sure that my actions are aligned with my goals.

I am able to bring more joy to my work.

Finding joy in your work is a choice and a practice that you can deliberately choose to partake in. However, it is hard to make that choice when you are not completely aware and in control of your actions and activities. I can pause and identify thoughts that align with joy – such as focusing on how cool it is, that I get to have my own business, before taking action.

While others use this practice to deliberately increase productivity, or to streamline their to-do list, I find that limiting this type of journaling to a simple productivity tool cheapens the potential that it contains.

How Does Interstitial Journaling Work?

In its basic form, this journaling technique is quite simple. You do not need any special tools, or a special journal for this, a simple notebook will do. However, I use Roam Research for all of my journaling, because it is easier for me to cross-reference any of my notes, but that is not necessary.

All you really have to do is to write the time you start your first action, and then write down the time that you are ending it – next to it write the activity that you did, and any notes or comments like I mentioned before, such as segment intending, gratitude, as a focus tool, shadow work, or prayer and reflection time.


I find this type of journaling personally a lot more productive and useful on all levels of my life. It creates one space where I connect everything that is important to me into one practice, and therefore makes it a lot easier to integrate into my daily life. You can keep this type of journaling as basic or make it as complex as you need it, which provides deep flexibility to create a very tailored user experience.


  1. Love this unique journaling idea. Definitely incorporating this into my journaling routine.

  2. I have really been enjoying these posts on the law of attraction. I will definitely be trying the journaling.

  3. I love this idea! I would love to journal more and have been looking for a reason to start.

  4. I love this and the concept of the law of attraction. I try to always stay in a positive state of mind, which isn’t always easy. I love to write so I think I will try to journal more. Thank you!

  5. I liked the part about a win-list, cus I do find myself running around from one activity to another, running in sircles 😀

  6. This is an interesting journaling concept, I like the idea of journaling throughout the day and in between activities to keep a running log of productivity and distractions.

  7. I do believe in the Law of Attraction. A friend taught me how to do it and I’m trying to practice it daily.

  8. This is a really great concept! I need to try this out. I’ve been in a funk and would love to start the law of attraction out.

  9. This is a cool journaling technique. I am not familiar with it but I will definitely dig into it more.

  10. The Law of Attraction can assist you with this aspect of your life. And also bring about positive impacts on mental well-being. By focusing on attaining a new reality, and by believing it is possible, we tend to take more risks, notice more opportunities, and open ourselves up to new possibilities.

  11. This is a new one for me- I had not heard of this type of journaling, at least not under this name. It sounds like it has many beneficial uses.

  12. I do creative writing for my job and love this article. I love writing but word block is always something I have to battle.

  13. Hhhmmmm….this is my first time hearing of interstitial journaling! You’ve broken it down quite well, thank you. All that is left is to try it out!

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