5 More Journaling Practices That Will Help you Focus on the Good
A while ago, I wrote about five journaling practices to help you focus on the good. Especially during times when it feels like there is a lot going on in the world, it can be helpful to try to counterbalance the doom and gloom of the news cycle and bring our attention back to the things that are going well in our immediate worlds. Studies have shown that gratitude journaling and similar practices have positive effects on our mental health and emotional state, so even taking a few minutes to consciously focus on the good in our lives can make a difference. With that in mind, here are five more journaling practices that are super easy and will give you a dose of optimism and hopefulness when you need it.
A person snapshot: write about a particular person you are grateful for, reflecting on why they matter to you and how they have influenced your life.
Favourite music: Make a list of music that uplifts and moves you right now. Even better, turn it into a playlist :) At the beginning of each year, I make a new music playlist. Any songs I listen to on repeat or become earworms during that year go into the playlist. Revisiting these is fun because it often reminds me of where I was and what I was doing at that time.
Compliment list: make a list of nice things people have said to you, comments and feedback that have stuck. This doesn’t need to be recent; it just needs to be meaningful.
The “reverse gratitude” list: Think of something you often complain about or take for granted. Then, write about the ways it actually serves or benefits you. For example, I have young kids so I do a lot of laundry. Not my favourite, but I’m so glad to live in a time where we have a working washing machine and a tumble dryer. I’m grateful we have all these clothes to wash. And I love seeing my kids’ favourite items of clothing pop up; the pieces that belong to each of my kids and are especially “them.” I’ve had to do a lot of driving in the last couple of years—more than in the last 20 years combined—and there are times when it feels like a total drag. I hate sitting in a car for long periods of time and feeling all stiff and slug-like afterwards. Reverse gratitude isn’t about pretending I don’t feel that way, but about balancing that aspect out with some of the positives about it. We’re going to good places! I get to enjoy the beautiful place we live in and see the seasons change over time. I have plenty of time to listen to music and audiobooks with my kids. It’s fun to think of other things we can do near our destination before the drive home to make the most of our trip. I have some time with my thoughts.
The ‘have done’ list: I wrote more about this here, and it’s still one of my go-to practices when I feel like I’m not doing enough. Even if something isn’t completely finished, it’s progress, and that’s something to celebrate.
I hope those are helpful. Happy journaling!