Journaling For The Non Dear-Diary Type
When I was struggling with anxiety and negativity It was hard to get through the day. I was also hard to be around because I would CONSTANTLY find the negative in everything. It's no way to live a life. I knew something had to change, I just didn't know how. I started researching things I could try to make me happier. I could see other people saying how much journaling was helping them, however, the thought of writing down a stream of consciousness just didn't appeal to me in any way, shape or form...so I ignored it.
I started thinking about what COULD make me feel more positive and with the things that were really working for me I created my own way of journaling...for the non 'Dear Diary' type. What I didn't know at the time is that all the prompts were based in positive psychology and neuroscience. I was literally re-wiring my brain in real time through a process called neuroplasticity. We so often make certain personality traits 'who' we are. I told myself 'I am a negative person'. (I am statements are INCREDIBLY powerful and become facts about your identity).
However, the reality was I simply had a habit of being negative. It wasn't my fault. Over time I had created neural pathways that made looking for the negative my go to. It was my brain's path of least resistance. So, these prompts help you create new neural pathways for the positive. It literally changed my life and I hope you give it a go even if you think journaling isn't for you.
What You'll Need
- A journal (Keep an eye out for mine coming soon!)
- A pen
What You'll Do
- Write down 3 good things you're grateful for today. Gratitude changes the physiology of your brain and is the antidote to anxiety. You can't feel negative at the same time as feeling gratitude.
- Write down 3 good things that happened today. This can feel tough at first but you'll quickly find yourself actively looking for the good things you'll be writing down that night and not focusing on the negative.
- Write down nice things you did today (go an extra inch and keep a tally of how many people you made smile!) Random acts of kindness is another positive psychology intervention. You can't help but feel amazing when you do something good for someone else.
- What you're looking forward to tomorrow. This will make sure you're always looking forward to something. If you haven't got anything you're looking forward to the next day, put something in your diary!
- What do I want and by when. This is a great way to focus you and get super clear about what you want in your life, and make it FAR more likely you'll get it!
Tips & Warnings
- So I hope you give this a go. Let me know how you get on!