Sometimes the best path to happiness is a very intentional one. There are many times when circumstances and stress sap your joy, and you have to find your happy on purpose. Journaling is one way to pause, reflect and shift your attitude in a positive direction.
In the 9th habit of my book Successful Women Think Differently, I talk about the research of Dr. Laura King, a professor at University of Missouri, who discovered that writing about “your best possible future self” actually has health benefits such as boosting your immune system. Apparently, writing about your life has a very positive impact on your emotions. Combine that with powerful coaching questions that prompt you towards happiness triggers such as gratitude, anticipation and savoring, and you’ll feel a shift in your emotions in a matter of minutes. Here are three of my favorite questions to do just that:
- What are you looking forward to tomorrow? (Or tonight/this week/this season?)
Anticipation – having something to look forward to – is a happiness trigger. So think about it. Notice the stuff coming up, whether dinner with friends this weekend or a favorite show you’ll watch tonight or that vacation that’s 46 days away and counting, thinking about what you’re looking forward to and why creates positive emotion.
- What was your favorite moment of the day and why was it meaningful to you?
This question cultivates gratitude. It prompts you to sift through the moments of your day and find the shiny, golden nugget. To deepen the positive emotion created by gratitude, research suggests you don’t just identify what you’re grateful for, but also reflect upon why you are grateful for it.
- What achievement are you most proud of (in your relationship/career/finances/health) and why?
Especially if you have a tendency to gloss over your efforts or beat yourself up when you don’t do things perfectly, stopping to reflect on something you are proud of can give you an instant boost. Overachievers and people with high standards (and since you’re reading a whole column on personal growth, you might just fit into that category ;)) tend to take themselves for granted. And that can leave you feeling that you’ve never done enough, that despite your best efforts, your progress isn’t worthy of celebration yet. Hogwash. You push through obstacles and challenges every day and continue moving forward. That is worthy of acknowledging. Pick an area of your life and journal about what you are most proud of and why you’re so proud. What did it take for you to get there, what did you have to push through, and what does it tell you about your ability to handle the opportunities and challenges that lie before you now?
My challenge to you this week:
Journal yourself to a happier place by answering questions that prompt positive emotion.
Journaling assignment:
This week, answer the three questions I posed in this column. What are you looking forward to? What was your favorite moment of the day, and why is it meaningful to you? What achievement are you most proud of?
For more support in your journey to more joy, I have these resources I think you’ll find really helpful:
