Keeping a journal is a great way to help deal with feelings about your divorce and to plan for your future. It is possible to use the negative experience of your marriage ending to create a more positive future for yourself.

Buy a notebook, find a pen and get comfortable in an environment where you won't be distracted. If your house holds too many memories of the past -- go to a park or a local coffee shop. Divide your journal into four sections and begin filling them with the following content:

Reflection

It's important to write down your perception of your previous relationship and ex partner. Capture what you think went wrong. What worked in the relationship for you and what didn't? One of the reasons that the divorce rate for second marriages is even higher than that of first unions (60% higher), is that often divorcees jump right back in, without taking time to LEARN from their previous relationship. This section can also help ground you when feelings of loss or regret become overwhelming. Reread these pages to help avoid the tendency to romanticize the past and remember that there were reasons the relationship failed.

Processing

Write down how you feel during this transition time. Are you lonely? Scared? It's important to acknowledge these feelings and vent. Often individuals get so caught up in the business side of divorce that they forget to take care of themselves emotionally. You can't channel anger or sadness in court, at work or around the children, so use this section to let some of those feelings out. Remember, this journal is a helpful exercise to moving on but can't replace professional counseling if your situation warrants such support.

Dreaming

A divorce can destroy lives, but it can also be a time for rebuilding. Use this section of the journal to write down dreams and goals. What do you want life to look like? Is there an occupation track you'd like to pursue? What composes the happy, fulfilled, successful you?

Planning

This is the most important part of your writing. Now that you've drawn a picture of your ideal future, make a list of steps that will move you closer to realizing those dreams. Too often, we process and plan but then days and weeks go by with no movement toward those goals. Make a list of "action items," and start shaping that new future. If you find yourself in a rut after divorce, the only way to get out is to create a clear plan and do something everyday to help lift you out of the rut and place you squarely in your new story -- a new life for the stronger, independent you.