Journaling has long been a constructive tool for authors. It’s an excellent way to store ideas for future work and it’s beneficial for mental health.
It’s all too easy to overlook the good things in life when every news cycle is doom and gloom. Instead of answering the question “How was your day?” with a deep, melancholic sigh, try the Three Good Things mindfulness practice.
The exercise comes from UC Berkeley’s Greater Good in Action, a collection of research-based methods to improve happiness and well-being.
You have a 10 step Korean skin care routine, so why not take 10 minutes of self care for your wellbeing? Follow these simple steps to rediscover the goodness that surrounds you. Your brain will thank you.
10 minutes a day for at least 1 week
- Think of something pleasant that happened in your day. It doesn’t have to be a life-changing event. It can be big or small.
- Name the event – ex: “My boss gave me a shout out in a company-wide email.” “My friend sent me the best cat gif ever”
- In detail, write what happened. What did you say or do? What did others say or do?
- How did the event make you feel in the moment and as you reflect on it later?
- Write down why do you think the event happened.
If you begin to focus on negative emotions, try to realign your thoughts and find positivity. It might be difficult, but as with most things in life, it gets easier with continued practice.
Don’t worry about the grammar, spelling, or anything else that would horrify your editor.
After a few days of documenting the Three Good Things, you may begin to see a shift in your perception. You’ll take more notice of good things that happen throughout your day and savor the moment of gratitude.
If you need more convincing about the advantages of practicing gratitude, see Amy Morin’s Forbes article that details 7 scientifically proven benefits ranging from better physical health to improved relationships.
You can make your a custom notebook with Lulu. Follow these steps to make a super cool journal, here.
Or, check out these pre-designed journal options.
Inspiration Strikes Notebook by Lulu Press, Inc.
When inspiration strikes, reach for this aqua, ocean inspired notebook. Capture your creative thoughts in this high quality, blank, 70-page spiral journal. Transform your ideas into reality.
Three Good Reasons Journal by Angel Coleman
A gratitude journal. Write three good things that have happened each day. This improves positive outlook, and greater appreciation for the little things in life. Includes uplifting quotes.
Gratitude Journal by Joyful Journals
Daily Gratitude Journal to Keep Up With Life’s Blessings. Makes a fantastic gift for loved ones for any occasion! Keep up with all of life’s daily blessings with this premium-quality gratitude journal. With insightful prompts for morning and night, this makes a wonderful way to express appreciation for things in your life.
In addition to journaling, try taking pictures of the good things that happen throughout your day. This can help you remember the event. Plus, it’s great material to create a photobook highlighting the positivity in your life. Compile the journal entries with corresponding images to preserve your memories and gratitude.
For more information about creating a photobook, check this out.
Sheridan is Lulu’s Coordinator of Sustainability and Outreach. She is an author advocate, B Corp Champion, friend to all cats everywhere, and a clog aficionado.