Positive Journal: 5 Minutes a Day Toward a Happier Life: 4 (Gilded, Guided Journals)

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Self-esteem is an individual’s overall sense of value and attitude about themselves. Since we live with the thoughts, values, and attitudes we have about ourselves every second of our lives, their quality matters. Each prompt is written in the first-person so can express and own the thought. For each prompt, think of 3–5 items and describe why you feel grateful.

I also like to jot down hurdles I encountered and describe how I overcame them or whether there is a silver lining to the challenge. Some people think that it is boring, or they don’t know what to write about. On the contrary, some people don’t want to record their thoughts and feelings because they are in a dark space, and there is a fear that it will amplify negative emotions. However, this is precisely why a self-esteem journal is so effective. A great deal of research with a two-group design has shown that participants who practice mindfulness report more mindfulness and fewer depressive symptoms compared to a control group, regardless of the type of journaling method used in the mindfulness intervention. The majority of mindfulness interventions included gratitude journaling.By creating a record of our thoughts and emotions, free from judgment, we can develop a deeper understanding and acceptance of who we are and what we want our values and attitudes to be. The benefits of journaling are specifically why therapists have been recommending the technique of journaling to clients for years. I think of the home that I live in, and I reflect on how it provides my family and me with a safe, secure, stable place for us to live. I feel grateful for… Reflect on your three greatest strengths and jot down specific examples of actions, behaviors, or accomplishments that demonstrate them. If you’re keen to give this process a whirl but you’re unsure of what to write, that’s where a journaling prompt can be really useful. Exploring Character Strengths is a great way to assess personal strengths. Ten questions guide the participant to reflect on six areas in their life where they can identify different strengths used.

This post is suitable for beginners and current practitioners of mindfulness. If you’re ready, dust off your notebook, find a pen and a quiet, sunny spot, and let’s begin! A Model of Healthy Self-Esteem identifies places where self-evaluations, unrealistic expectations, negative core beliefs, and unhealthy rules and assumptions can get in the way. How is where you are in life today different than a year ago–and what positive changes are you thankful for?In the past decade, the benefits of regular physical activity for improving depression has been a topic of considerable research, culminating in three meta-analyses of randomized controlled trials (Josefsson et al., Citation2014; Krogh et al., Citation2011; Kvam et al., Citation2016). Further, physical activity is well-established as an intervention for depression, with results being comparable to antidepressant medications (Cooney et al., Citation2013; Kvam et al., Citation2016). In today’s guide, I wanted to talk to you all about positive journal prompts. I’ll share what they are and how to use them, along with some of my favorite journal prompts so you can start your journal writing habit straight away. If you plan on doing this, you might even include a future self journaling prompt to answer from time to time. Positivity Journal Prompts Finally, I came upon a set of tips for making sure you are getting everything you can out of your gratitude journal practice. Keep these in mind when journaling, and there should be no obstacle in your way that can stop you! My favorite hobby is hiking because it gets me away from hectic city life and plunges me into the quiet, solitude, and beauty of nature. There is no place I’d rather be than pushing myself up a steep trail up to the top of a lookout where I can see the entire valley floor. The beauty, the solitude, the birds and wild animals, the colors, the fresh air… there’s just nothing like it.

Positivity journaling is an excellent self-care exercise that helps you focus on the things that are good in your life, things that are going well, and the many things to be grateful for that are right in front of you. In fact, some of the prompts here are, essentially, facilitating the feeling of appreciation for the good in our lives, and actively pursuing that gratitude can be life-changing for your mindset. People with high self-esteem are more likely to set lofty goals, focus on personal development, and persist in the face of failure. In contrast, those with low self-esteem focus on fixing deficiencies, perform just enough to complete a task, and give up when they don’t succeed (Baumeister & Tice, 1985).Imagine being completely at peace with your body. Now visualise a trip to the beach or a swimming pool, with your favourite people. In the present tense, write about the experience: describe what you wear, the sensations of the breeze, the sun, and the water on your skin, and how you feel inside.