Morning:
Today I am grateful for (three things):
Three things I can do to make today great:
Daily Affirmation: "I am. . . ___________".
(Finish the sentence with something real and helpful.)
Evening:
Three good things that happened today:
Today, I am proud of myself because:
What can I do that can make tomorrow a little bit better?
Today, I'm glad I can. . .
I enjoy these things about myself, my family, my friends. . .
I am so appreciative of. . . .
I saw these beautiful things today. . .
It was tough, but I'm glad I learned. . . .
The best part of my day was. . . .
Describe the situation
What thoughts run through your head? (Stick with three.)
What is the evidence you have for each of these thoughts?
What is the evidence do you have against each of these thoughts?
What might be a few other explanations or perspectives on this situation?
Write a few new thoughts to practice based on the reflections you've written here.
Note: Evidence is something you can point to, quote, or factually prove. It is not feelings or assumptions.
List everything I have on my plate right now or that I'm worried about in no particular order. (Yes, it is overwhelming but it is good to see it!)
Cross off the items that are other people's responsibilities
Cross off the items that are outside of my control
Circle items that are draining or require additional help
Put an arrow next to items that can be left undone for a while
Highlight or underline items that are squarely in your control.
To-Do List: Make a list of just the highlights and put them on your calendar in a doable schedule
Get Help List: List the X items you need help with and the people who can help you with it. Make a plan to reach out.
Not-Yet List: Leave the arrow items alone and refer back to this journal in a week or two!
Open your journal or find a sheet of paper.
Begin with the non-recipient's name.
Start with describing your feelings toward this person or situation
Then explain what happened that led to those feelings
Describe what you wish would have happened and what you wish would happen next
Reflect on how you might have contributed to the situation
Make some guesses on what you can do next to resolve your feelings or make things better.
Reread the letter. Highlight anything that you find helpful in understanding the circumstances.
Store the letter in a secure location, redact it, or destroy it.
Address the letter to yourself as if you are writing from your future (1 month, 1 year, or more)
"Looking back" at yourself, describe what you're going through and the feelings/problems that you "remember" experiencing.
Give yourself your best, smartest advice from a place of love and wisdom.
What will you learn how to do during this time? What will be the outcome of your fears and anxieties? What skills do you learn? Who helps you along the way? What road map can your future self help you draw?
Close the letter with encouragement and supportive words.
Reread the letter. Highlight the best advice you gave yourself. Put it into practice.