I absolutely love journaling as part of a healthy lifestyle. That’s because writing down your thoughts can help you solve problems, define your goals, and clarify your values. Today, as part of my “Creating Happiness” month, I’m going to tell you how journaling can help you be happier. I know that sounds like a big commitment for such a simple activity.
However, I have found through personal experience that keeping a happy journal is a powerful drug, and hundreds of my patients swear by it. This is one of the best treatments in the world…and best of all, it’s free! Here’s how to use journaling to increase happiness. First, set aside a few minutes of quiet time each night to write down your thoughts. (It is important to develop this habit.) Designate a specific journal for this process. Get yourself in the mood with scented candles, your favourite music and a cup of tea or wine.
When you keep a journal, don’t criticize what you write; let your words flow freely. (Messy is good!) Here are six areas to focus on:
1. Process your feelings. Holding anger, pain, or resentment in your heart will prevent you from being truly happy. Repressed feelings are toxic, and venting them is the best way to reduce their impact on you. So write down your negative feelings — then ask yourself if you’re ready to let them go.
2. Take action. Write down any habits that get in your way. Then list one step you can take right now to start getting rid of a bad habit. (For example, if you want to get healthier, decide to replace your daily caramel macchiato with a cup of green tea.) Every positive step you take increases your control over your life—which, in turn, makes you more hapiness.
3. Celebrate success. Often, we are so busy focusing on our future goals that we don’t have time to savor what we’ve already achieved. Your journal is a great place to give yourself a well-deserved accolade for these successes! List your victories, big and small, and the obstacles you overcome.
4. Be grateful. Yes, I know, I’ve said it before. But I can’t say it too often: Gratitude makes you happy. So every day, write about someone who made your life better. Describe what this person has done for you, how it has helped you, and how you have “paid it forward.”
5. Focus on the good stuff. Every night, write down the best thing that happened to you that day. This will help you identify positive experiences and appreciate them.
6. Refactoring. Look at the “bad” things that happen in your day and see if you can see it in a realistic and more positive light. For example, if you are overwhelmed by your child saying “I hate you” when you let him pause, you could write: “This is a natural and healthy thing that almost every toddler does at least Try it once – and my mom said I did too. So I can think of it as a coming-of-age ceremony – in fact, I know my kids love me deeply.”
If possible, try to set aside at least 20 minutes a day for journaling—but if you’re in a hurry, just spend two or three minutes writing a few sentences. The important thing is to write something every day. The more consistent you are, the better your results will be. Think of it as building a “happy habit” and trust me: it works!
Keep thinking big and living boldly!
