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Positive Journal: 5 Minutes a Day Toward a Happier Life: 4 (Gilded, Guided Journals)

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I am mindful of my health and my body. I reflect on the times when I have enjoyed good health. I am grateful for… A great deal of research with a two-group design has shown that participants who practice mindfulness report more mindfulness and fewer depressive symptoms compared to a control group, regardless of the type of journaling method used in the mindfulness intervention. The majority of mindfulness interventions included gratitude journaling. There’s no set rule on how you use these journal prompts. Sit down, grab your journal or digital app, and feel free to use them to inspire you to write down your positive thoughts. Sometimes journaling is a new habit though and you want some tips and journaling prompts for beginners, or you want some fresh ideas on how to approach it. Remember, journaling is all about self-care, so treat yourself and add any self-care elements you want. Step 5: Get supplies Another brand new study showed that Turkish freshmen who completed a three-week gratitude journal experienced greater gratitude, better adjustment to university life, higher life satisfaction, and enhanced positive affect, compared to a control group of freshmen (Işık & Ergüner-Tekinalp, 2017);

As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them. Prompts are a great tool for journaling. They can provide direction, motivation, and variety so the habit doesn’t become a monotonous task. O’Connell, B. H., O’Shea, D., & Gallagher, S. (2017). Feeling thanks and saying thanks: A randomized controlled trial examining if and how socially oriented gratitude journals work. Journal of Clinical Psychology, 73(10), 1280-1300.

3 Examples

Positive journal prompts are especially helpful as they encourage you to look at things in a brighter light. Instead of reflecting on negative thoughts or things we could have done differently, positivity journal prompts give us a nudge to express gratitude, think about the happy things in life, and embrace positive thinking. How to get the most out of these positivity journal prompts There isn’t only one type of journaling; instead, there are multiple formats that you can follow. Regardless of the format that you follow, you must take the time to journal regularly and meaningfully. The journal is your personal expression of your feelings and thoughts.

Buy an inspirational notebook or tool for writing. Decide if you enjoy writing out your thoughts and feelings by hand or if you prefer to type. Writing your ideas and self-reflection by hand can have a more meaningful impact, but whichever method is easier for you to do daily is best. How could you introduce more fun to your life? Think about what you consider to be ‘fun’, and then make a plan to try to incorporate into your life weekly.

A Take-Home Message

Who is the most positive person you know? Describe their personality and how they make you feel, and then try to apply to some of their positivity to your own life by imagining how they would reframe your circumstances. Where mindfulness was used as an intervention method, the experimental group (i.e., the one who received the mindfulness training) reliably showed higher levels of mindfulness, fewer depressive symptoms, and lower anxiety. Does the journaling format make a difference? Including peer reviewed articles written by practitioners, academics, parents and people with autism, the journal encourages good and innovative practice in supporting autistic children and adults. One nice thing about this template is that you can start your week on whichever day works for you since the days are labeled “Day 1” through “Day 7” instead of Sunday through Monday. Gratitude Journal, Etsy Decorating your journal or adding a personal touch or other stylistic flairs can help you stay motivated, so don’t be afraid to get creative. This journal is for you and only you, so do whatever works for you!

Bullet journals: These journals provide space for journaling, recording daily to-do lists, monthly calendar items, and more. It’s like a planner and journal in one. Forgas JP. Don’t worry, be sad! On the cognitive, motivational, and interpersonal benefits of negative mood. Curr Dir Psychol Sci. 2013;22(3):225-232. doi:10.1177/0963721412474458 Likewise, you will probably write down both positive and negative events from your day in a diary, meaning that the focus is not solely on what is good or helpful in your life. Finally, a notebook generally includes value-neutral notes and reminders, rather than lists of the good things in your life. This information suggests that self-regulation, self-awareness, and self-transcendence may provide a scientific basis for increasing self-acceptance. Self-regulation involves refocusing negative emotions with positive aspects of the self and learning to see negative situations as opportunities. The International Journal of Positive Behavioural Support is a peer-reviewed publication that aims to:Think about the event/s that have shaped your relationship with your body. Imagine those events and their subsequent influence happening to a friend. Now write a letter to yourself at that time, as a friend, giving advice about what happened, and how it can be reframed more positively. While jumping right in and thinking about what you can write in your gratitude journal is an exciting part of the journey, it can get somewhat less exciting as time goes on. On those days when you no longer feel pumped to write down what you are grateful for, it’s good to be prepared. On days when you feel blue, you can read through your gratitude journal to readjust your attitude and remember all the good things in your life (Jessen, 2015).

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