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Glum To Glad-40 Days of Journaling


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.


Follow Laura Borland at GlumToGlad on Facebook 

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