Use your journal to explore your feelings, thoughts, memories and emotions. Be fulfilled by expressing in writing your thoughts and desires, ideas and feelings. Know what other people want or expect from you and, covertly, contrast what you do with those expectations.
Treat each encounter as a shaped short story, with a twist in the tail, turning facts into fiction. An incident from your past can be difficult to face. One solution is to see the incident from another person’s viewpoint thus removing yourself from the story. Telescope all the events of a week into a day. Tighten.