When working with my clients I like to support the work we are doing through the use of the now very popular past time of journaling.

For some this may feel way out of their comfort zone, they may believe that it has to be creative and beautiful to look at, but although for others this may be part of the benefit, it is all about the intention behind it.

I like to see it as a way of very simply and gently bringing both positive thinking and mindfulness into their lives. As the aim of each suggested task is to use all of your senses to notice what already exists, but to see it from a positive perspective. Then capture it and relive it when you enter it into your journal.

There is so much scientific evidence that has shown that journaling not only brings more happiness, contentment and acceptance into people’s lives, but in turn it can lessen pain, support the recovery of mental health conditions and lessen anxieties, through making real physiological changes to the structure of the brain.

Happiness in its nature is fleeting, we are wired to notice what is wrong before what is right. But through journaling it is possible to create the ability to think and feel in a positive manner, training our attitude to be what we can do, not what we can’t. When we have persistently activated our positive thought area of our brains instead of our negative we become more resilient, happier and more optimistic.

By keeping a daily or a regular journal focussing on the good about ourselves and our lives we are training our brains to think and therefore feel positive. What is more, once created this book becomes a reference for how to feel good when you need it, so if you are feeling down you can refer to it and remind yourself of how to make yourself feel better.


The idea is that you pick one of the suggestions as a task that may be ongoing for a few days or even weeks. You may write a list straight off but the idea then is to notice each day whatever the suggestion is e.g. if it is things that give you pleasure, during the week you will be being mindful of what is going on around you and how you feel so you notice that pleasure. You can anchor that good feeling too if you have already created a positive anchor.

When journaling for example the positive traits of ourselves and others we begin to really appreciate what skills and positives attributes bot ourselves and others bring to our lives. This can be particularly useful if you have a difficult relationship with someone as we often slip easily into resentment and a negative attitude relating to the past rather than taking each situation as it comes.


Buy yourself a notebook or one of the many available journals now available. To feel inspired by the mere sight of the notebook will definitely help you.

Here is a list of suggestions for journal entries. After an initial list is written it is important to add to it over the coming days to bring your awareness around to what good you are doing or pleasure you are having each day.



  • Write a list of everything that gives you pleasure whether it is waking up to sunshine, the smell of baking bread or getting ready for a party this list could grow indefinitely as you develop the ability to notice your feelings of happiness, contentment and other pleasurable emotions.
  • Write a list of your positive traits and all you are good at.
  • Write a list of the positive traits and skills of the significant people around you.
  • Write a list of goals, stated in the positive; they have to be specific, measureable, achievable, realistic and time orientated.
  • Write your dreams and aspirations, these can be more daydream than realistic and will give you a clue to what goals you might set.
  • Wall of achievement; write a list of all that comes to mind and then continue it with finding achievements however big or small in everyday life.
  • List all the people that are important to you and why.
  • Create a mood board; stick pictures, photos etc of things that inspire you or make you feel good and positive in some way, whether it be a picture of a sports car, your exam results, photos of holidays or a KFC voucher it is a visual reminder of good times that have been or are to come.
  • Savour; write in detail at least once a week about something you have felt good doing, use all your senses and examine it in all its detail, this requires you to be mindful while you are doing it which is also a bonus.
  • Write positive affirmations; statements that inspire and motivate you.
  • Be imaginative do whatever else feels good that you can put in this book.

If that seems a little complicated or challenging a good place to start is just by listing these things each day;

5 things I noticed that gave me pleasure today

Examples; the sun shining, a good TV programme, A hug, having a bath, phoning a friend.

5 kind or thoughtful things that I said or did for myself today

Examples; I woke up early, I told myself well done, I smiled, Went for a walk, I ate breakfast…

5 kind or thoughtful things I said or did for others today

Examples; paid a compliment, held a door open, listened, said thank you…

When we notice what we do for others it stops us immersing ourselves into our own issues but creates empathy, understanding and gives us a sense of community and wellbeing.

5 things I achieved today;

Got to school on time, ignored someone who was nasty, did my journal!

Watch my video interview with Heather a previous client who created the most inspirational and entertaining journals: https://youtu.be/lIFv4FrMj70

I am Alexa Warner a specialist Health HypnoCoach who has any people overcome both physical and emotional illness to go on to lead very happy and healthy lives.

If you would like help in getting your health and happiness back to a positive place then I offer a no obligation complimentary 30 minute online or phone coaching call. Contact me here to book your session: www.alexawarner.co.uk/contact/

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