####Tasks
做完了思想建设工作，接下来就是本周的任务了。
Every morning, set your clock one-half hour early; get up and write three pages of longhand, stream-of-consciousness morning writing. Do not reread these pages or allow anyone else to read them. Ideally, stick these pages in a large manila envelope, or hide them somewhere. Welcome to the morning pages. They will change you.
This week, please be sure to work with your affirmations of choice and your blurts at the end of each day’s morning pages. Convert all blurts into positive affirmations.每天早上早起一个半小时，写三页意识流的 Morning pages。记住，任何人、包括你自己都不能 看这些 Morning Pages。最好是把它们放到大信封里粘上封口，或者藏在别的地方。欢迎你开始写 MPS，它将改变你，注意每天 MPS 结尾，要像前面介绍的那样用自我肯定，替代潜意识负面思维。
Take yourself on an artist date. You will do this every week for the duration of the course. A sample artist date: take five dollars and go to your local five-and-dimc. Buy silly things like gold stick-em stars, tiny dinosaurs, some postcards, sparkly sequins, glue, a kid’s scissors, crayons. You might give yourself a gold star on your envelope each day you write. Just for fun.
给自己安排一个 artist date。在整个Artist's way 的练习过程中，请每周都为自己安排一个 artist date。就是去做些自己感兴趣的事情，比如去5元店买些挺傻的东西，像金色的星星魔法棒， 小恐龙，明信片，亮片，胶水，儿童剪刀，彩笔等等。每周完成任务，你可以给自己颗星星作奖励。. Time Travel: List three old enemies of your creative self-worth. Please be as specific as possible in doing this exercise. Your historic monsters are the building blocks of your core negative beliefs. (Yes, rotten Sister Ann Rita from fifth grade does count, and the rotten thing she said to you does matter. Put her in.) This is your monster hall of fame. More monsters will come to you as you work through your recovery. It is always necessary to acknowledge creative injuries and grieve them. Otherwise, they become creative scar tissue and block your growth.
时间旅行：列出你的创造力自我的三个敌人。在本项练习中，请尽可能具体地描述你的敌人。你内心 深处的否定性信念长期以来一直是你的障碍。（比如，从五年级开始就跟你是“好姐妹”的谁谁算一个， 她跟你的话对你影响很大。那就把她写进来。）相当于在这过程中，把所有的负面信念的源头放进你 建的纪念馆。在 Artistway 的练习过程中，你会把越来越多的负面信念放进来。我们必须知道我们 的创造力是在什么时候受损的，允许自己为他们哀悼。否则，它们会成为阻碍你成长的伤疤。Time Travel: Select and write out one horror story from your monster hall of fame. You do not need to write long or much, but do jot down whatever details come back to you—the room you were in, the way people looked at you, the way you felt, what your parent said or didn’t say when you told about it. Include whatever rankles you about the incident: “And then I remember she gave me this real fakey smile and patted my head….”
You may find it cathartic to draw a sketch of your old monster or to clip out an image that evokes the incident for you. Cartoon trashing your monster, or at least draw a nice red Xthrough it.时间旅行：在上面列出的负面信念来源中挑一个你觉得最突出的，把它详细写下来。不用写得很长， 只要把你能想起来的细节都描述出来就行——当时是在哪个房间，那些人怎样看着你，你感觉如何， 你父母说了什么或者你告诉他们的时候，他们没说什么。把所有你觉得讨厌的细节都写下来：“我 记得当时她笑得特别假，轻拍着我的头……”把这些负面信念的来源或者你对这件事的印象写下来， 有利于宣泄情绪。Write a letter to the editor in your defense. Mail it to yourself. It is great fun to write this letter in the voice of your wounded artist child: “To whom it may concern: Sister Ann Rita is a jerk and has pig eyes and I can too spell!”
给自己写一封信，描述自己对于上面负面信念的反驳。你以内心受伤的艺术性自我的口气来写，会 非常有趣：“我也能说，那谁谁谁就是个垃圾，长了一对猪一样的眼睛！”Time Travel: List three old champions of your creative self-worth. This is your hall of champions, those who wish you and your creativity well. Be specific. Every encouraging word counts. Even if you disbelieve a compliment, record it. It may well be true.
If you are stuck for compliments, go back through your time-travel log and look for positive memories. When, where, and why did you feel good about yourself? Who gave you affirmation?
Additionally, you may wish to write the compliment out and decorate it. Post it near where you do your morning pages or on the dashboard of your car. I put mine on the chassis of my computer to cheer me as I write.时间旅行：列出你的创造性自我的曾经的三个拥护者。在这里专门列出那些曾经祝福你的创造力的人。 具体写一下。每一句鼓励的话都要具体写下来。即使是那种你并不相信的恭维，也一定要记录下来。 将来，它们也许会变成真正的优点。 如果写到恭维这里你就写不下去了，你可以翻翻以前的记录，看些积极的回忆。你在什么时候，什么 地点，为什么会自我感觉良好？谁给你的鼓励？ 另外，你也可以将恭维的话写下来，简单装饰一下，贴在写 Morning pages 的书桌附近，或者你 的车的仪表盘附近。我自己是把它放在电脑屏幕的下方，这样我写作的时候就可以获得鼓励。Time Travel: Select and write out one happy piece of encouragement. Write a thank-you letter. Mail it to yourself or to the long-lost mentor.
时间旅行：从上面那些鼓励中挑一个详细写一下。写一封感谢信，寄给自己或者是那位失联已久的 “人生导师”。Imaginary Lives: If you had five other lives to lead, what would you do in each of them? I would be a pilot, a cowhand, a physicist, a psychic, a monk. You might be a scuba diver, a cop, a writer of children’s books, a football player, a belly dancer, a painter, a performance artist, a history teacher, a healer, a coach, a scientist, a doctor, a Peace Corps worker, a psychologist, a fisherman, a minister, an auto mechanic, a carpenter, a sculptor, a lawyer, a painter, a computer hacker, a soap-opera star, a country singer, a rock-and-roll drummer. Whatever occurs to you, jot it down. Do not overthink this exercise.
The point of these lives is to have fun in them— more fun than you might be having in this one. Look over your list and select one. Then do it this week. For instance, if you put down country singer, can you pick a guitar? If you dream of being a cowhand, what about some horseback riding?想象中的生活：如果你还有另外5种生活的可能，你会怎样度过每一段人生呢？我会当一名飞行员， 牛奶工，物理学家，有特异功能的人，修道士。你可能是一名潜水员，警察，儿童文学作家，足球 运动员，肚皮舞演员，画家，行为艺术家，历史教师，治疗师，教练，科学家，医生，和平组织工 作者，心理学家，渔夫，牧师，汽车技工，木匠，雕塑家，律师，电脑黑客，肥皂剧演员，乡村歌 手，摇滚鼓手等等。无论你想到什么，就把它写下来，不用想太多。 这些可能的生活中，你的目的是尽可能地获得快乐——比现在的生活更多的乐趣。你从自己的清单中 挑选一个出来，然后在本周实行。比如，如果你写的是乡村歌手，去买把吉他怎么样？如果想当挤 奶工，那去骑马怎么样？. In working with affirmations and blurts, very often injuries and monsters swim back to us. Add these to your list as they occur to you. Work with each blurt individually. Turn each negative into an affirmative positive.
在我们反复建立自我肯定、审视脱口而出的信念（blurt）的过程中，创造性创伤和负面信念很可能 会卷土重来。你可以将它们一一列出来，逐一对待，将每一个负面信念转化为积极的肯定。Take your artist for a walk, the two of you. A brisk twenty-minute walk can dramatically alter consciousness.
带着内心的艺术家去散步吧，就“你们俩”。20分钟左右的轻快地散步可以极大地改善你的认知。
####Checkin
You will do check-ins every week. If you are running your creative week Sunday to Sunday, do your check-ins each Saturday. Remember that this recovery is yours. What you think is important, and it will become increasingly interesting to you as you progress. You may want to do check-ins in your morning-pages notebook. It’s best to answer by hand and allow about twenty minutes to respond. The purpose of check-ins is to give you a journal of your creative journey. It is my hope that you will later share the tools with others and in doing so find your own notes invaluable: “Yes, I was mad in week four. I loved week five….”
你应当每周回顾一下一周计划完成情况。在 Artist way 训练进行的过程中，你会慢慢找出什么事对自
己重要的事情，在整个进展中，你会对它越来越感兴趣。推荐你在写 Morning pages 的笔记本上做
check-in 的回顾，这样可以很快捷地完成回顾，并且也能够让你记录下自己一路找回创造力的历程。
Julia 希望大家随后会跟其他人分享 Artist way 的工具，那时候你会发现自己的日记本非常有用。
“是的，第四周的时候，我都快疯了。第五周就好极了……”
Checkin 要检查的内容如下：
How many days this week did you do your morning pages? Seven out of seven, we always hope. How was the experience for you?
1. 本周你写了多少天的 Moring pages？- Did you do your artist date this week? Yes, of course, we always hope. And yet artist dates can be remarkably difficult to allow yourself. What did you do? How did it feel?
2. 本周你给自己安排 Artist Date 了么？一般挺难按自己的心意安排想要的Artist date 。
你是怎么安排的呢？感觉如何？
Were there any other issues this week that you consider significant for your recovery? Describe them.
3. 除此之外，这周你发现什么对你恢复创造力影响重大的问题么？如果有，就在 checkin 中描述 具体的情况。
摘录来自: Julia Cameron. “The Artist’s Way”。 iBooks.
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