Before bed each night, sit for a few minutes and think about the positive things that happened during the day. Write down three things in a notebook or your journal. For example, you might write that you had a nice lunch with a friend, you received a compliment from your boss about a project you completed, or your dog graduated from her dog training class. Try doing this exercise every day for a month. At the end of the month, do some journaling about how this exercise made you feel.
Three Good Things Plus
There is an additional step you can add to the Three Good Things exercise above. In addition to listing the positive things that happened during the day, write down your part in making this good thing happen. For example, using the scenarios above, you might write that you initiated the lunch date with your friend, you worked hard and did a great job on your project, and you arranged for and accompanied your dog to her training class each week.Try doing this exercise every day for a month. At the end of the month, do some journaling about how this exercise made you feel.
Change your Perspective
Find a current incident in your life or something from the recent past that has made you unhappy or uncomfortable. For example it might be a fight you had with a family member, a minor car accident as you were rushing to work, or a new recipe that didn’t turn out right before you were expecting company. Sit quietly for several minutes and think about the situation you are addressing. Now, pretend you are a person from another planet and you come across the scene you have been thinking about. Write about the scene from the perspective of a stranger. What do you notice?
Taking a Closer Look
This is a two-part exercise. Begin by looking at the back of your hand, a coffee cup, or something you feel fairly neutral about. After a few moments, begin a list of things you want to do. After a few moments, stop and imagine a moment from your past when you felt incredibly happy and could not stop smiling. Now, begin a list of things you want to do. What do you notice?
Talk to Yourself
If you’re feeling a little blue, try talking with yourself on paper. Set up a dialogue between the part of you that feels down in the dumps and the part of you that knows exactly what to do to make you feel better. Allow both sides to have their say. Continue writing this dialogue until you notice a shift in how you are feeling.
Increasing the opportunity for positive emotions in your life can make everything you do more pleasurable. Try some of the journaling exercises I’ve described here and find out how journaling can move you toward a greater sense of well-being and happiness.
If you find yourself needing some help in working with more focus and greater efficiency, contact me and request a GRATIS SESSION via phone or in person. Phone (800) 552-WRITE, that's (800) 552-9748 or write to me at susan@susanborkin.com to find out more.
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