Day 1 Positive Memory Recall
Think back on a positive memory and write about the experiences that you
had. Use your senses to fully experience the moment. For instance:
I spent time with my family, and it was an amazingly beautiful day. The Sun felt
warm across my skin and the fresh, ocean smell permeated the air.
Limit yourself to one paragraph on that positive memory and no more than five
sentences and here's why. Once you start doing more than five sentences, now you're
starting to get into that gray area where you conjure up some of the negative
parts of the experience. So, try to keep
it to the most salient, most beautiful, aspects of that moment.
The best time to do this is right before going to bed as it sets the tone for how
you go into your rest and how you wake up in the morning. Think about it: if
you go to bed on a positive note, chances are you have better dreams, you
sleep better and you wake up the next morning feeling very refreshed.
Best Time
Right before going to bed
What to Do
Recall a fond memory and describe what it was in 5
sentences maximum. Use sensory language (I felt, I saw, etc.) to capture the experience
Day 2 Emoticon Your Emotion
We all know what emoticons are, right? These are your smiley face, your sad
face, your frowned face, your laugh-out-loud face. This particular journaling
tip can be done at any time. Anytime when you're just not feeling at your best
and you need an instant mood boost.
Here's how it works: First, start off by saying "I feel like…." and then draw the
face of the emotion that you're currently feeling at this moment. Then, say,
"When I'm done with this exercise, I want to feel like..." and you want to show
an improved mood. So, if you're starting out feeling terrible, you might just
want to feel okay and not ecstatic as this is a more tenable goal.
After you've drawn how you currently feel and drawn how you want to feel
after completing the exercise, then write about five positive events that have
happened to you in just this past week. As you are listing your five you should
experience a shift in your positive energy because you're recognizing your
blessings.
Lastly, once you're done writing out the five positive events that have taken
place in your life in the past week. then you end with this, "Now
that I'm done I feel like..", then draw what you feel now. It is a great way for
you to track your mood and how easily it can change with just
a little effort on our part.
Best Time
Anytime you need a Mood Boost
What to Do
Follow this format: "I feel
( 1 ).
When I'm done, I want to feel
(XXXXX).
Here are my 5 positive things that have happened during the
past week (list 5 events.) Now that I’m done, I feel
(XXXXX).”
Day 3 Wishful Thinking:
What Tomorrow Brings
Continue Reading Lauras Blog here at 40 Days To Journal
This Blog was originally posted on GlumToGlad.com by Laura Borland
Thank you for sharing with us Laura!
Host and creator of Gladverse TV and Journaling expert, Laura Borland, helps people overcome major adversity such as loss of divorce in six weeks or less. She’s the creator of Glum to Glad, 40-day Mindset Transformations, an evidence journaling framework which is the world’s only that combines writing with quality engineering principles to measure and track improvement. Whether it’s grief, divorce, or rebuilding confidence, journaling is a powerful self-care practice that helps people discover their unique roadmap to mental wellness. With 44 Million adults experiencing a mental illness in any given year, exercising self-care is vitally important to our overall well-being. Her “Me-First! Junior”confidence journals are used in schools across the country. She is the author of “Gladversity”, a public speaker, and a writer whose works have been published in Elephant Journal and Medium.
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