Create a Happiness Journal
text and image by Rain San Martin
It’s been said that having a thankful attitude is one of the key secrets to happiness. The state of joy can in most instances be crafted by practicing the habits of gratitude. Become a gold miner of your life’s daily treasures.
“Be joyful always; pray continually; give thanks in all circumstances, for this is God’s will for you in Christ Jesus.” 1 Thessalonians 5:16-18
Create a happiness journal.
This can be a physical journal, file folder or my personal favorite a digital word document that is converted into a PDF, therefore readable on a portable devise.
This journal is especially useful when you are feeling down or overwhelmed. During a challenging moment we may be tempted to focus on the negative, this is when it’s time to step back and see the big picture which is the tapestry creation of your life. You have much control over the beauty of this tapestry.
Step 1: Make a new file in your text editor document of choice.
Title it: “Happiness Journal”, within this journal you will create a series of lists.
Soon you may be amazed how doing even one of the tasks in your journal will change your physical and mental state, breaking the pattern of negative thoughts. Each individual will have a unique list that speaks to them.
Create a list titled: “Action steps to feeling better right now”
I’ve added a few idea’s to get you started.
- Play music that puts you in a mood of peace or hope.
- Step out side and get some fresh air.
- Drink water, eat less.
- Breath deep and stretch.
- If you are able lay down and decompress the weight of gravity for 5 minutes.
- If your angry or depressed “chop wood”. Don’t just sit there or engage in idle chatter, lose yourself in a task. Something easy with minimal thought.
- Exercise
- Reflect on joys and accomplishments over your lifetime.
- Review your purpose and lifetime goals.
- Enjoy a relaxing and delicious beverage such as gourmet coffee, herbal tea, hot chocolate, a fruit smoothie or milk shake.
- Read a Blog entry or book with helpful information on well being.
- Look at old photo’s and read your journal from years past, you will be surprised at how often you have overcome difficult times. See the beauty in the seasons.
- Know that hard times pass! The sun will come out tomorrow.
- Pray to be in the Lords will and for his hand to be upon you.
- Read the “Things that make me joyful” list (see next step).
Savor the present!
Create a list titled “Happy thoughts that make me joyful”.
In the story Peter Pan, the kids had to think about one happy thought before they could fly with the fairy dust. Sometimes all it takes is one happy thought to carry you through the day in a joyful spirit.
Here are a few ideas:
- Remembering the joy of snuggling with your children, grandkids or pets.
- Reflecting on the simple pleasures of life such as having your favorite morning coffee as you look at the sunrise.
- Imagining your self in a relaxing location. For example: Walking along the azure blue ocean bare foot in the warm sand.
- Visualizing one of your favorite places that you have visited either as a child or in more resent memory.
- If you are in the office take one moment to imagine your self in a relaxing haven with a burning candle and fragrant essential oils scenting the air.
- Think of your favorite bible promises.
- Get excited about your current interest, passion or hobby.
Create a list titled: “Things that make me laugh”
Examples:
- Weird Al
- Post a link to your favorite hysterical YouTube video’s
- A blog or book
Cherish the joys and achievements of your past!
Create a list titled: “The best times of my life”.
-
-
-
-
-
Create a list titled: “My top accomplishments, honors and awards”:
You can list items from your professional resume and/or expand to include accomplishments from your childhood (such as winning a dance contest or little league trophy).
-
-
-
Get excited about the future!
Create a list titled “My top lifetime goals”.
-
-
-
-
Create a list titled “My top goals for the year”.
-
-
-
-
Now that you’ve spent some time on these lists you can go back and insert digital pictures under your most meaningful list items to help you visualize these happy moments or future goals. This can be a lot of fun. Place an image in your digital frame that brings you joy and reflect on that thought.
Go and live with passionate purpose.
Rain San Martin is a composer www.RainSanMartin.com digital artist and homemaker.
Read Full Post | Make a Comment ( 3 so far )
