Advertising

Last Updated on January 12, 2021

The Magic of Marking down Your Mood Every Day

The Magic of Marking down Your Mood Every Day
Advertising

Let me ask you a question: what emotions did you experience today? Were you happy? Sad? Frustrated or anxious? Recalling your emotions from the last 24 hours is pretty easy but what about yesterday? Or last Friday? It starts to be a bit hard. What if I’m asking you about last month?

Emotions affect us every minute and every second. When you feel anxious at work, you’re more likely to make mistakes and it’s harder to come up with great ideas. When you’re frustrated for unknown reasons, you lose motivation and would just like to lie on your bed doing nothing. When you’re angry with someone, you unconsciously treat others angrily too. Losing track of emotions means losing track of all these. You’ll never know the reasons and patterns and hence never be to solve the issues and improve the situation.

Emotions should be approached like money

People treat money with so much importance yet they can be so dismissive of their emotions and how they affect them. When we have less money than we’d like, we’ll automatically tune our spending and keep track of where it’s going and how much we have – adapting our spending habits accordingly. In other words, if one doesn’t keep track then there’s no way to tune and improve it.

Advertising

This is how emotions should be approached. By putting the same importance on how we feel, acknowledging why we feel a certain way and what’s caused it, we’re able to tune better into identifying and handling emotions in a more positive way.

3 things to mark down every day

Throughout any given day, write down the following:

  1. Your general emotion of the day
  2. The events of the day
  3. The link between your emotion and what happened

You’ll notice your emotions fluctuate on different days. This is completely normal. After all, we’re human and it can be difficult to control what happens to us and how we respond to them so it’s important to give yourself a bit of understanding.

Advertising

      Because of this, it’s impossible to always maintain a happy mood so don’t put pressure on yourself to consistently feel positive emotions.

      Advertising

        Once you start tracking your moods and the events of the day you can start to see the connections between them. Reviewing your emotions means being able to see what exactly makes you happy, anxious or sad. You might not know rainy days make you sullen before. You might not be aware initiating a greeting to your neighbor can make you feel energetic for the rest of the day until you mark all these down.

            You can use excel or mood apps such as Mr Mood which can help you see correlations more clearly. Try it out for a few days but keep it general – try to not rate your mood by the hour as it’s more likely to fluctuate in smaller time frames. Instead rate your overall mood of the day along with the events that occurred.

            Advertising

            Over time, although fluctuations still exist, you’ll see your mood is boosted overall as you cultivate more positive experiences and curb negative ones once you identify what they are. Previously bad weather made you feel sad, now you still feel a bit sad but you know how to make fun out of it by staying at home doing things you’ve always wanted to do but postponed. Previously you would only be happy when your manager noticed your efforts and recognized you. Now you realize how important recognition is to you after marking down your mood every day. And you’ve decided to recognize yourself whenever you think you’re worth it, even if no one noticed your efforts.

              “If you want to change the visible, first, change the invisible.”

              You’ll find that taking care of your invisible emotions actually means taking care of every aspect of your life. That’s the magic.

              More by this author

              Brian Lee

              Chief of Product Management at Lifehack

              100 Incredible Life Hacks That Make Life So Much Easier I’m Feeling Bored: 10 Ways to Conquer Boredom (and Busyness) How to Set Ambitious Career Goals (With Examples) Dismissing Sadness Will End up Making You Sadder How To Protect Your Focus From Being “Robbed” By Notifications and Social Media

              Trending in Mental Wellness

              1 How to Practice Positive Meditation in 2 Simple Steps 2 13 Crippling Social Anxiety Symptoms Explained & How to Deal with Them 3 Can Coffee Cause Anxiety Or Depression? 4 How To Recognize the Most Common Types of Mental Illness 5 How To Better Prepare Yourself Mentally For the Life After COVID-19

              Read Next

              Advertising
              Advertising

              Last Updated on July 21, 2021

              How to Practice Positive Meditation in 2 Simple Steps

              How to Practice Positive Meditation in 2 Simple Steps
              Advertising

              Just by simply spending some effort and time, staying positive every day can be easily achieved. All that is required is a fraction of your time, 10-15 minutes a day to cultivate the positive you!

              But first, what is really positive thinking? Do you have to be in an upbeat, cheerful and enthusiastic mood all day to be positive minded?

              No. Positive thinking simply means the absence of negative thoughts and emotions – in other words, inner peace!

              Advertising

              When you are truly at peace within yourself, you are naturally thinking positively. You don’t have to fight off negative thoughts, or search desperately for more positive thoughts. It just happens on its own. And here are 2 positive thinking meditation tips to empower you:

              1. Relax as You Meditate

              A powerful, simple yet rarely used technique is meditation. Meditation doesn’t have to take the form of static body posture. It can be as simple as sitting in a comfortable chair listening to soothing music. Or performing relaxation techniques such as deep breathing exercises.

              Meditation is all about letting go of stressful or worrisome thoughts. That’s it! If you spend just a few minutes per day feeling relaxed and peaceful, you automatically shift your mind into a more positive place. When you FEEL more relaxed, you naturally THINK more positively!

              Advertising

              Start with a short period of time, like 5 or 10 minutes a day. You can meditate first thing in the morning, during your lunch break, right before you go to bed at night, or any time. The most important thing is to consciously let go of unproductive thoughts and feelings. Just let them go for those few minutes, and you may decide not to pick them back up again at all!

              2. Practice Daily Affirmations

              Positive affirmations can be used throughout the day anywhere and at anytime you need them, the more you use them the easier positive thoughts will take over negative ones and you will see benefits happening in your life.

              What are affirmations? Affirmations are statements that are used in a positive present tense language. For example, “Every day, in every way, I’m getting better, better and better” is a popular affirmation used by the late Norman Vincent Peale.

              Advertising

              So how does one go about using positive affirmations in everyday life? Let’s look at some guidelines to follow when reciting your daily affirmations.

              1. Use first person pronouns in your message (I)
              2. Use present tense (I have)
              3. Use positive messages (I am happy)
              4. Repeat your affirmations on a consistent basis

              Affirmations have to be said with conviction and consistency. Start your day by saying your affirmations out loud. It wouldn’t take more than 5 minutes to repeat your affirmations; yet when done consistently, these positive affirmations will seep into the subconscious mind to cultivate the new positive you.

              Here’s an example of a “success affirmation” you can use on a daily basis:

              Advertising

              I am successful in everything I do. Every venture I get into returns wealth to me. I am constantly productive. I always perform to the full potential I have and have respect for my abilities.
              My work is always given positive recognition. I augment my income constantly. I always have adequate money for everything I require. I spend my money prudently always. My work is always rewarded.

              You can find more examples here: 10 Positive Affirmations for Success that will Change your Life

              Remember, affirmations work on the basis of conviction and consistency. Do yourself a favor and make a commitment to see this through.

              Advertising

              Begin practicing these positive thinking tips right now. And I wish you continued empowerment and growth on your positive thinking journey.

              More About Positive Thinking

              Featured photo credit: Jacob Townsend via unsplash.com

              Read Next