Some days, it can be hard to see the bright side of life. Can't it? You might be having a tough day at work, or you might be exhausted and wishing you were back in bed. Give your mood a quick boost by spending 10 minutes with your personal journal – think of it as a double-shot of espresso for your positive energy!
Journal Writing for a Mood Boost
1. Take a 10-minute break from your work, errands or other activities and find a place where you can write in your personal journal without interruption. Start by evaluating your current emotional state and summing it up in one sentence. For example, “I am feeling tired and overworked, and I am not happy it’s only Monday.” Acknowledge and accept your emotions, and tell yourself that it’s OK to feel this way.
2. Now make a list of at least five things that are positive about today. Your list might include moments that you’re already experienced or aspects of your day you are looking forward to. For example:
• I went for a great run this morning (I didn’t want to get up early, but I felt good after exercising).
• I got an email from a friend that made me laugh.
• Tonight I’m going to take advantage of this warm weather, fire up the grill and make kebabs for dinner.
3. For more of a challenge, think about some of the reasons that you are feeling tired or stressed or negative today. Instead of dwelling on why they aren’t working out, try to find positive aspects in those situations (no matter how seemingly trivial). This isn’t always easy, but start small and practice taking control of tough situations. For example:
• I’m worried about possible layoffs in my company. It’s stressful to think about my finances if I lose my job, but it’s making me consider what kind of work I really want to do in the future.
• I’m feeling down about how disorganized and cluttered my house is right now. I always dread getting rid of stuff, but I feel lucky to have a home I love, and I’m trying to see the opportunity in giving it a makeover.
4. When your 10 minutes of journal writing time is up, go back to your day with renewed vim and vigor!
How has journaling adjusted your attitude? Details, please.
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