{"id":119792,"date":"2025-05-09T06:31:36","date_gmt":"2025-05-09T11:31:36","guid":{"rendered":"https:\/\/dayoneapp.com\/?post_type=podcast_episodes&#038;p=119792"},"modified":"2025-05-09T06:31:39","modified_gmt":"2025-05-09T11:31:39","slug":"episode-66-kelly-gallagher","status":"publish","type":"podcast_episodes","link":"https:\/\/dayoneapp.com\/podcast\/episode-66-kelly-gallagher\/","title":{"rendered":"Layers of Insight: Kelly Gallagher on Journaling and Coaching for Self-Awareness"},"content":{"rendered":"\n<figure class=\"wp-block-embed is-type-rich is-provider-pocket-casts wp-block-embed-pocket-casts\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"66 - Layers of Insight: Kelly Gallagher on Journaling and Coaching for Self-Awareness - The Day One Podcast\" src=\"https:\/\/pca.st\/embed\/foggghgi\" style=\"border: 0; border-radius: 8px; width: 100%; height: 200px;\" allowfullscreen=\"true\" frameborder=\"0\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button app-store is-style-pocketcasts-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/pca.st\/foggghgi\" target=\"_blank\" rel=\"noreferrer noopener\">Listen<\/a><\/div>\n\n\n\n<div class=\"wp-block-button app-store is-style-apple-podcasts-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/podcasts.apple.com\/us\/podcast\/66-layers-of-insight-kelly-gallagher-on-journaling\/id1366598938?i=1000706957049\" target=\"_blank\" rel=\"noreferrer noopener\">Listen<\/a><\/div>\n\n\n\n<div class=\"wp-block-button app-store is-style-spotify-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/open.spotify.com\/episode\/0IuTE7EQyNB32g0QcxP7P0?si=bec0f4271fd649da\" target=\"_blank\" rel=\"noreferrer noopener\">Listen<\/a><\/div>\n<\/div>\n\n\n\n<div style=\"height:29px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In this episode, we explore the layered nature of personal insight, how reflection between coaching sessions amplifies progress, and why journaling can serve as both mirror and guide. Kelly shares the value of asking better questions, how coaching uncovers old narratives, and why writing things down helps change take root. You\u2019ll also hear practical journaling prompts and reflections on using writing as a tool for both personal and professional clarity.<\/p>\n\n\n\n<p><strong>A few of Kelly&#8217;s favorite prompts:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/dayone.me\/newentry?promptId=whatsonmymindtoday\" target=\"_blank\" rel=\"noreferrer noopener\">What\u2019s on my mind today?<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/dayone.me\/newentry?promptId=whatsinmyhearttoday\">What\u2019s in my heart today?<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/dayone.me\/newentry?promptId=wheredoiwanttobeattheendofthis\">Where do I want to be at the end of this?<\/a><\/strong> <em>(applied both to journaling and coaching sessions)<\/em><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/dayone.me\/newentry?promptId=whatdoiwant\">What do I want?<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/dayone.me\/newentry?promptId=whatdoesmyfutur_looklikeinayear\">What does my future self look like in a year?<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/dayone.me\/newentry?promptId=howwilliknowifi_ontheroadtothat\">How will I know if I\u2019m on the road to that?<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/dayone.me\/newentry?promptId=whatsthisreallyabout\">What\u2019s this really about?<\/a><\/strong> <em>(used when going a layer deeper after an initial check-in)<\/em><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/dayone.me\/newentry?promptId=isthereanoldsto_owifeelrightnow\">Is there an old story or assumption influencing how I feel right now?<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-journaling-exercise\">Journaling Exercise<\/h3>\n\n\n\n<p>\u200aOne of the key ideas we explore in this episode is how self-awareness deepens when we pause, reflect, and ask ourselves better questions, especially when something feels off. Try this three-part journaling flow to help you peel back the layers and gain more clarity: <\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>First start with the check-in.<\/strong> Take a moment and write freely in response to one or both of these prompts: <a href=\"https:\/\/dayone.me\/newentry?promptId=whatsonmymindtoday\">What&#8217;s on my mind today?<\/a> or <a href=\"https:\/\/dayone.me\/newentry?promptId=whatsinmyhearttoday\">what&#8217;s in my heart today? <\/a><\/li>\n\n\n\n<li><strong>Then go a layer deeper.<\/strong> Choose something that stands out from what you just wrote and ask: <a href=\"https:\/\/dayone.me\/newentry?promptId=whatsthisreallyabout\">What&#8217;s this <em>really<\/em> about?<\/a> Or <a href=\"https:\/\/dayone.me\/newentry?promptId=isthereanoldsto_owifeelrightnow\">is there an old story or assumption influencing how I feel right now?<\/a><\/li>\n\n\n\n<li><strong>Finally, reframe what matters.<\/strong> Close your journal entry with a forward-looking prompt: <a href=\"https:\/\/dayone.me\/newentry?promptId=whatmightmyfutu_aboutthismoment\">What might my future self say about this moment?<\/a> Or <a href=\"https:\/\/dayone.me\/newentry?promptId=whatdoiwanttobe_ofmyselfinstead\">what do I want to be true of myself instead?<\/a><\/li>\n<\/ol>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-28f84493 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:75%\">\n<p style=\"font-size:16px\"><strong>About Kelly Gallagher<\/strong><br><a href=\"https:\/\/gallagherexecutivecoachingpartnerships.com\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Kelly Gallagher<\/a>, MS, PCC, is President of Gallagher Executive Coaching Partnerships and an ICF-certified executive coach with over 5,000 hours of experience. With a background in corporate healthcare, neuroscience, and organizational leadership, she specializes in transformational coaching and customized workshops for leaders and teams. Known for her strategic insight and engaging style, Kelly helps clients across industries communicate effectively, resolve conflict, and align values with impact. She\u2019s also a competitive triathlete and avid cyclist.<\/p>\n\n\n\n<p style=\"font-size:16px\">Learn more about Kelly&#8217;s work: <a href=\"https:\/\/gallagherexecutivecoachingpartnerships.com\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">gallagherexecutivecoachingpartnerships.com<\/a><br><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\"><div class=\"wp-block-image is-style-default\">\n<figure class=\"aligncenter size-full is-resized\" style=\"margin-top:40px;margin-bottom:40px\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"780\" height=\"780\" src=\"https:\/\/i0.wp.com\/dayoneapp.com\/wp-content\/uploads\/2025\/05\/kelly-gallagher.jpeg?resize=780%2C780&#038;quality=89&#038;ssl=1\" alt=\"\" class=\"wp-image-119793\" style=\"width:200px\" srcset=\"https:\/\/i0.wp.com\/dayoneapp.com\/wp-content\/uploads\/2025\/05\/kelly-gallagher.jpeg?w=800&amp;quality=89&amp;ssl=1 800w, https:\/\/i0.wp.com\/dayoneapp.com\/wp-content\/uploads\/2025\/05\/kelly-gallagher.jpeg?resize=300%2C300&amp;quality=89&amp;ssl=1 300w, https:\/\/i0.wp.com\/dayoneapp.com\/wp-content\/uploads\/2025\/05\/kelly-gallagher.jpeg?resize=150%2C150&amp;quality=89&amp;ssl=1 150w, https:\/\/i0.wp.com\/dayoneapp.com\/wp-content\/uploads\/2025\/05\/kelly-gallagher.jpeg?resize=768%2C768&amp;quality=89&amp;ssl=1 768w, https:\/\/i0.wp.com\/dayoneapp.com\/wp-content\/uploads\/2025\/05\/kelly-gallagher.jpeg?resize=400%2C400&amp;quality=89&amp;ssl=1 400w, https:\/\/i0.wp.com\/dayoneapp.com\/wp-content\/uploads\/2025\/05\/kelly-gallagher.jpeg?resize=600%2C600&amp;quality=89&amp;ssl=1 600w, https:\/\/i0.wp.com\/dayoneapp.com\/wp-content\/uploads\/2025\/05\/kelly-gallagher.jpeg?resize=100%2C100&amp;quality=89&amp;ssl=1 100w\" sizes=\"auto, (max-width: 780px) 100vw, 780px\" \/><\/figure>\n<\/div><\/div>\n<\/div>\n\n\n\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading119792_4d8834-e2, .wp-block-kadence-advancedheading.kt-adv-heading119792_4d8834-e2[data-kb-block=\"kb-adv-heading119792_4d8834-e2\"]{font-size:15px;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading119792_4d8834-e2 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading119792_4d8834-e2[data-kb-block=\"kb-adv-heading119792_4d8834-e2\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}<\/style>\n<p class=\"kt-adv-heading119792_4d8834-e2 wp-block-kadence-advancedheading has-paper-background-color has-background\" data-kb-block=\"kb-adv-heading119792_4d8834-e2\">\ud83d\udca1 <strong>Have an idea for the Day One podcast?<\/strong><br><em>We\u2019re always looking for new topics and inspiring guests to feature! If you have a Day One journaling-related idea or know someone with a great story to share, we\u2019d love to hear from you. Submit your suggestions at&nbsp;<a href=\"https:\/\/dayoneapp.com\/podcastideas\">dayoneapp.com\/podcastideas<\/a>.<\/em><\/p>\n\n\n\n<p style=\"font-size:16px\"><\/p>\n\n\n\n<p style=\"font-size:16px\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>ICF certified coach Kelly Gallagher joins the podcast for a thoughtful conversation about how coaching and journaling complement one another to deepen self-awareness and accelerate growth.<\/p>\n","protected":false},"author":28,"featured_media":119799,"template":"","podcast_series":[],"podcast_tags":[],"coauthors":[44],"class_list":["post-119792","podcast_episodes","type-podcast_episodes","status-publish","has-post-thumbnail","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.5 (Yoast SEO v26.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Layers of Insight: Kelly Gallagher on Journaling and Coaching for Self-Awareness | Day One | Your Journal for Life<\/title>\n<meta name=\"description\" content=\"ICF certified coach Kelly Gallagher joins the podcast for a thoughtful conversation about how coaching and journaling complement one another to deepen self-awareness and accelerate growth.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/dayoneapp.com\/podcast\/episode-66-kelly-gallagher\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Layers of Insight: Kelly Gallagher on Journaling and Coaching for Self-Awareness\" \/>\n<meta property=\"og:description\" content=\"ICF certified coach Kelly Gallagher joins the podcast for a thoughtful conversation about how coaching and journaling complement one another to deepen self-awareness and accelerate growth.\" \/>\n<meta property=\"og:url\" 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