It can that easy. In case you’re wondering “What will this practice do for me?” read on to learn about the potential benefits of this simple practice. Benefits of a Gratitude Journal Any of the following prompts can be used when journaling (adapted from Davenport & Scott, 2018). The primary theme of these prompts is to focus on gratitude. If you plan on having a longer journaling session, you might want to create an environment that contributes to your time. Consider lighting a candle or two, having a cozy blanket nearby, diffusing essential oils, playing soft music, and getting something to drink like a cup of coffee, tea, or some lemon cucumber water. Mindfulness describes a practice of focused attention and awareness. Kabat-Zinn (2003, p. 145) defines mindfulness as:

More worksheets are available in our article Self-Esteem Worksheets and Activities for Teens and Adults.Plan to write in your gratitude journal every night for 15 minutes before bed. Set an alarm reminder on your phone or schedule it in your calendar. I’ve found that it is easier to write at night so that I can include things that I am grateful for from that day. Prompts are a great tool for journaling. They can provide direction, motivation, and variety so the habit doesn’t become a monotonous task. The best ways I can increase positivity in my life are… Consider what things in your life contribute to your mental wellbeing and positivity and how you can incorporate more of them into your life. How could you introduce more fun to your life? Think about what you consider to be ‘fun’, and then make a plan to try to incorporate into your life weekly. Daily journaling can take other formats besides prompts and reflections of gratitude. For example, you could set aside some time at the beginning of the day before work as well as at the end of the day after work to journal.

Unlike “dear diary” journaling, positivity journaling doesn’t require a significant chunk of time to complete. With this type of journaling, consistency is more important than the amount of time you set aside. So if you only have ten minutes each day, that’s okay. If you have longer, that’s fine too. The goal in designating a place for journaling is to single out an area that provides quiet, contemplation, and space for you to reflect. The area should be as free of clutter and people as possible. Step 4: Set up the environment

Why Have a Self-Esteem Journal?

Boyraz G, Lightsey OR Jr. Can positive thinking help? Positive automatic thoughts as moderators of the stress-meaning relationship. Am J Orthopsychiatry. 2012;82(2):267-77. doi:10.1111/j.1939-0025.2012.01150.x Given the long list of benefits that positivity journaling can have, it’s well worth starting and keeping a positivity journal, whether you choose to keep a journal for a few months or an entire year or more. How to Start a Positivity Journal A Letter of Self-Compassion is an excellent writing tool that shows you the many ways in which self-compassion can be cultivated. I am mindful of my health and my body. I reflect on the times when I have enjoyed good health. I am grateful for…

The updated definition of PBS has been co-developed with people with lived experience of learning disabilities, and autistic people, as well as family carers and professionals from across disciplines.encourage collaborative PBS research and practice with professionals, family carers, and the people that they support Positive thinking is the inclination towards optimism rather than pessimism. It’s not about believing everything will always be wonderful, but understanding that there is good and bad in all aspects of life, and that it’s within our control to notice the good more than the bad. My favourite flowers are… Perhaps make a promise to yourself to treat yourself to these every week, month, or however often is reasonable. Even better, if realistic – grow them yourself! You may notice that a lot more small, good things are happening—or maybe you’ll notice the small, good things that were already happening; The person who makes me feel safest is… Write about a time they demonstrated their care and made you feel secure.