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Last Updated on July 12, 2019

13 Simple Habits to Cultivate Self-Compassion

13 Simple Habits to Cultivate Self-Compassion

Self compassion is the purest form of self-love. Be real with yourself… are you practicing it everyday?

Unfortunately, self-compassion is a foreign concept to a lot of people. We’ve all experienced moments in life when we feel discouraged, rejected or less than. When this happens, a lot of people spend more time and energy tearing themselves down instead of lifting themselves up.

Can you relate?

If you don’t show yourself love, you cannot expect others to show you love either. It’s that simple.

The problem lies in peoples’ misunderstanding of what self-compassion is.

Being self compassionate doesn’t mean that someone is selfish or arrogant. Research proves quite the opposite. Psychologist Kristin Neff was the first person to measure and operationally define the term “self-compassion.” She describes it as “kindness toward the self, which entails being gentle, supportive, and understanding.[1]

Simply put, self-compassion is about giving the same kindness to yourself that you so freely give to everyone else.

When you get knocked down by life, I believe that self-compassion is the fire that helps you build resilience and rise above your circumstances.

Psychologists are finding that self-compassion may be the most important life skill, imparting resilience, courage, energy and creativity.[2]

The question is… if self-compassion is so good for us, then why is it such a hard sell for so many people?

When you decide to open yourself to self compassion, you also open your heart. This can be both a beautiful and painful process, depending on the types of wounds that you carry.

Self compassion is an inside job, meaning that it’s up to you to learn how to honor and be accepting of your imperfections. Perfect is a lie that we’ve been sold by society. Nobody is perfect and that’s okay.

If you think all of the work that you’re doing is supposed to produce a PERFECT result, it’s time to give up that story. It’s your flaws and imperfections that make you beautiful.

Once you’ve learned how to fully embrace self compassion, you begin to see yourself and the world differently.

No matter how tough it may seem to turn it around, here are 13 simple habits that you can incorporate into your daily life that will help you cultivate more self-compassion.

1. Re-Evaluate Your Self-Talk

Self-talk is something that we all do throughout the day. Do you talk yourself up or put yourself down? I know that I can be my own worst critic at times. This shame-based self-image has negatively affected many of my past choices in life.

One of the best ways to transition away from negative self-talk is to actively developing self-compassion.

Would you talk to yourself like you would to your best friend? If the answer is no, it’s time to shift your self-talk to one that is more empowering.

Positive self-talk has been linked with health benefits including greater life satisfaction, increased vitality, and less stress, among other things.[3]

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Work towards recognizing when you’re participating in negative self-talk and make an effort to change your internal dialogue. Instead of focusing on the negative, celebrate yourself and how far you’ve come.

2. Forgive Yourself

What are you continuing to punish yourself for? I’m here to tell you that you don’t need to carry around this painful emotional state for one day longer.

When you hold onto guilt like a double-edged sword, it is impossible to move forward in life. The answer is to forgive yourself.

Mistakes happen. It’s okay. Self-forgiveness requires that you be gentle with yourself.

More importantly, always remember that mistakes are simply a part of being human. It’s how you learn, grow and become more.

In the words of Melanie Koulouris,

“There is no sense in punishing your future for the mistakes of your past. Forgive yourself, grow from it, and then let it go.”

3. Date Yourself

Have you ever held back from doing something because you couldn’t find anyone to do it with you? I like to take myself out on dates on a regular basis.

If you think you need someone else to have a good time, you’re wrong. Spending quality time alone is one of the best ways to connect with and deepen your relationship with yourself.

If you’ve been accustomed to being around people all of the time, spending time alone will be an adjustment.

Yes, it will feel uncomfortable at first, but that just means you’re doing something right.

By nature, we are social creatures. However, research is showing that solitude is just as importance as connection with others.[4] The ability to tolerate alone time has been linked to increased happiness, better life satisfaction, and improved stress management: When You Start to Enjoy Being Alone, These 10 Things Will Happen

The relationship that you have with yourself is the most important relationship that you will ever have so it’s critical that you nurture it.

4. Embrace Failure

Do you ruminate on your failures instead of celebrate your strengths? If so, you’re not alone. Research shows that our innate negativity bias drives us to attend far more to our failures and dwell on our deficiencies.[5]

We’ve all failed at something, and chances are that we’re all going to fail many more times throughout our lives. However, some people allow their failures to define who they are, to the point where they stay stuck in one place.

A little self-compassion can go a long way. In my experience, I’ve learned that knowledge always comes at a price.

If you don’t try and experiment with new things, you’ll never know what you are capable of achieving. Take it from Thomas Edison who once said,

“I have not failed. I’ve just found 10,000 ways that won’t work.”

If you aren’t willing to do what most won’t do, you will never fulfil your true potential. It’s just a fact.

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The next time that you fail at something, replace suffering with kindness. Evaluate what went wrong, celebrate what you did right, and learn from your mistakes.

Where there is no growth, there is only stale and stuck energy. In my opinion, if you’re not growing, you’re dying. However, if can learn how to navigate your way through the mess of life with grace and ease, you’re winning.

5. Adopt an Attitude of Gratitude

When nothing is going right in life, it’s easy to get down yourself, or to blame the world for your problems. However, what would happen if you saw everything as a gift, even the worst of things? Hear me out.

Your mindset determines your reality. If you have a negative outlook and believe that the world is out to get you, you will attract that energy into your life. Conversely, if you believe that the Universe wants you to thrive, it will be much easier for your to find the resources that are needed in order to achieve your goals.

Adopting an attitude of gratitude allows you to reshape your life in a way that makes you happier and more fulfilled. Not only will you feel more thankful for the people in your life, but also for yourself and how far you’ve come.

Gratitude is the channel through which you are able to experience a greater degree of compassion, both for yourself, others and the world at large.

What are you grateful for? Here’re 32 Things You Should Be Grateful For. Feel into it and remind yourself of it everyday.

6. Surround Yourself with Positive People

You become who you surround yourself with, which is why you must choose your people wisely.

Do your friends put you down or lift you up? If it’s the former, I hate to break it to you, but it’s time to find new friends.

If you surround yourself with people who bring out the worst in you, your life will follow suit.

Only spend time with people who see the best in you and who encourage you to live your best life. Your success in life depends on it. At the same time, show up as a compassionate friend to others.

7. Stop Comparing Yourself to Others

To whom do you compare yourself to? Social comparison is the tendency to evaluate yourself against others. We all do this from time to time.

However, not all of us know the negative effects that it has on our emotional and mental well-being.

Research shows that habitual negative social comparisons can cause a person to experience greater stress, anxiety, depression, and make self-defeating choices.[6] Social media has made it far too easy to spend more time obsessing about other peoples’ lives and less about our own. This is a recipe for disaster when it comes to building your self-worth.

When you compare yourself to others, you allow that negative voice inside of your head to say that you aren’t good enough. This only reinforces your negative self-talk that others are better than you, which is far from true. The more you compare yourself to others, the more you lose yourself.

Don’t get lost in comparing yourself to others. Focus on your innate talents and let them shine.

8. Do a Digital Detox

Do you have an unhealthy relationship with technology? The digital world has proven to be a gift and a curse for many of us. It has both connected and disconnected us from each other and from ourselves.

A digital detox is a great way to get back to the present moment where life actually exists.

By taking some time away from social media, it will give you more opportunities to spend time doing things that you love. More importantly, it will allow you to reconnect with yourself.

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The next time that you feel the need to get online, step back and ask yourself – “What is happening right now inside of me that is making me want to distract myself?”

9. Recite Daily Affirmations

Your thoughts create your reality. This is why you need to condition your mindset everyday by reciting empowering and uplifting affirmations.

The Reticular Activating System (RAS) is a part of our brain that makes words that get repeated over time as part of our identity, positive or negative.[7] Therefore, when you repeat something positive to yourself everyday, overtime it becomes a part of who you are.

I have been able to completely eradicate some of my limiting beliefs purely by making affirmations an integral part of my morning routine.

More importantly, I have been able to replace my fears with confidence, just by training my brain to think positively about everything in my life.

All you need to do is pick a phrase and repeat it. Here are a few to get you started:

I am worthy

I am successful

I am loved

I am abundant

And more here: 10 Positive Affirmations for Success that will Change your Life

10. Play More

When is the last time you really threw your hair back and did something fun? It’s so easy to get lost in the hustle and bustle of work and life. When you are immersed in the head space of constantly “doing,” it’s easy to forget the value of just “being.”

This is why I believe it’s so important to make play an integral part of your life. If you don’t, you risk taking life too seriously, or worse, falling into burnout.

Remind yourself that it’s okay to let loose sometimes. It’s called celebrating yourself! People don’t think twice why children love to play so much, and neither should adults.

Playing has been found to induce the release of endorphins, which are your body’s own feel-good chemicals that promote a sense of well-being and help provide some pain relief.[8]

It can be as simple as going to a dance class or spending a weekend away on your own doing whatever YOU want.

11. Try Something New

Routines are great, but when you’re stuck in them, you are less likely to try new things. When was the last time that you stepped outside of your comfort zone and did something that was out of the ordinary for you?

Most people wake up at the same time everyday, drink the same coffee, eat the same breakfast, and go out with the same people.

No wonder people feel stagnant. They have settled for a life of what I like to call, “sameness.”

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If this way of life floats your boat, all good! However, if you are craving some excitement and energy, it’s time to change the game and engage in some new experiences.

The more things you try, the more chances you have to create newfound passions.

12. Say “No” More Often

With endless to-do lists and responsibilities, finding time for self-care can feel like a luxury instead of a priority for many people.

How often do you say “no” to things that you don’t want to do?

If it’s quite often, awesome! If it’s rarely ever, join the people-pleasing club. I fall into this trap a lot because I have a desire to help people. However, sometimes I do things for people at the expense of my own well-being.

Appreciating your need for “you time” is one of the greatest gifts you can give yourself. Agreeing to things just because you’re afraid to say “no” isn’t supportive of your needs.

Don’t forget that you don’t need to justify why you choose to say “no” in the first place. Your life. Your choices.

If saying no is a great challenge for you, take a look at Leo Babauta’s advice: The Gentle Art of Saying No

13. Create 2 Self-Love Ritual

Self-love is just like a muscle. If you don’t flex it, it weakens. The very act of engaging in self-love practices is a form of self compassion in and of itself.

It’s easily overlooked how rewarding it can be to spend some time every day nurturing yourself. Whether it’s meditating, taking a long bath, taking a walk in nature, or journaling, find a routine that allows you to connect with yourself on a deeper level.

If you don’t take the time to fill yourself up, you cannot expect to go out into the world and give to others.

Make yourself a priority. You deserve it.

Final Thoughts

Self compassion is the greatest gift you can give to yourself. Throughout this wild ride that we call life, remember to be kind to yourself.

You’re doing the best that you can with what you have. We all are. You can’t really ask anything more of yourself.

In the words of Christopher Germer,

“A moment of self-compassion can change your entire day. A string of such moments can change the course of your life.”

How will you celebrate yourself today?

Featured photo credit: Paige Cody via unsplash.com

Reference

More by this author

Ashley Elizabeth

Women's Transformational Coach & Dance Movement Therapist

What Is Resilience and Why Is It Important? How to Be More Self-Aware and Strive to Be a Better Person What Motivates You to Succeed in Life? 5 Ways to Help Yourself Advance Your Mental Strength How to Stop Feeling Guilty and Free Your Mind

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Last Updated on January 13, 2020

How to Use the 5 Minute Journal to Invest in Your Happiness

How to Use the 5 Minute Journal to Invest in Your Happiness

I was 10 and it was a white Lisa Frank journal with a red bubble gum dispenser on the front. It also came with a heart-shaped lock and key which was a must considering I had an older brother living under the same roof who was always looking for new and inventive ways to humiliate me.

That one little journal (okay…I called it a diary back then) unlocked a world of potential to me which quite literally became my saving grace, my happy place, for the rest of my life.

Over the years, the aesthetics of my journal evolved, as did my writing subjects and style thankfully. But the one thing that’s been constant is that, no matter how sad I am or how bad things have seemed before I started writing, somehow the world and my place in it always becomes clearer and less noisy after just 5 minutes of “writing it out.”

In this article, we will take a look at how investing a few minutes a day in the 5 minute journal can lead you to happiness.

The Benefits of the 5 Minute Journal

For most of my life, I never really knew or cared why writing for even 5 minutes made me happier, I just knew it worked.

If I was feeling lost or unhappy, I’d eventually realize I hadn’t written in a while (duh!). So I’d meet myself back at the blank page and word by word, start feeling more like me again.

To be completely honest, I did (and still do) this forgetting-to-journal dance way more often than I’d like to admit. For the life of me, I don’t know why I don’t keep doing the thing I know makes me happy every day instead of waiting until I’m unhappy to do the thing. Can you relate?

I’m pretty certain it’s not just a me thing: it’s a human thing. We know we’ll be happier if we eat better, exercise, disconnect from technology, get more sleep, etc. but often times, it takes us feeling unhappy in order to put in the effort to be more happy.

A couple of months ago, I found myself in that place:

I’d hit a wall of resistance around my business and a downturn in my health that caused me to doubt what I was capable of accomplishing. I was completely confused and indecisive about the direction of my business and where I should be focusing my limited energy, so I hired a coach to help me sort through my noisy brain.

As I laid out all of my decisions and endless to-do lists in front of her, she asked me an important question:

What’s one thing you can start doing everyday that will have a positive impact on all of these things?

In other words: What if instead of having to worry about ALL THE THINGS to be happier, you could just do ONE thing and everything else would get better too?

I could start every day with a few minutes in my journal.

It’s both hilarious and embarrassing that as a coach and a writer (and a coach who works with writers), that I hadn’t thought of this myself. Alas, as the saying goes, doctors are the worst patients.

Of course, the answer was writing in my journal! Isn’t the answer almost always the most obvious thing?

But sometimes, the answer is so obvious, so simple, so free and convenient that we convince ourselves that it can’t possibly do that much to improve our situation. Somehow in the busy-ness of life, I’d convinced myself I just couldn’t spare that time to do something so…(cringe) arbitrary.

Yet, as I thought about my coach’s question and the ONE THING that could positively affect all the things, I realized that journaling for me has always been so much more than a random outlet for exploring my feelings.

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Sure, nothing actually happened but me sitting on my bed in my pajamas writing. Over the years, from breakups to big moves, my most life-changing moments–like my decision to pursue writing as a career, to uproot my entire life and move cross country, and my finally feeling ready to become a mother–happened in the quiet moments between me and the pages of my journals.

How to Be Happy with the 5 Minute Journal

The other day I was talking to a friend of mine about writing this article. I asked her how often she journals and if she thought it made her happier.

In general, she said, yes, journaling does seem to help her get things off her chest but she doesn’t always feel better afterward. And, in fact, sometimes if she’s already in a negative place, she can spiral even worse while journaling and go to an even darker place.

She told me that usually with time and perspective, she can see that just the act of writing and getting out of her head is therapeutic but, suggested that for people like her, prompts to help her not spiral into the negative abyss would be super helpful.

And so, in order to make sure you get the most out of your 5 minute journal, I’ve broken up each writing prompt based on how you’re feeling so you can let your emotions guide the best prompt for you that day to increase your happiness meter.

1. When you’re burnt out, talk to your inner hero (a.k.a the “real” you).

What’s the one thing everyone tells you about maintaining happy, healthy relationships?

You’ve gotta have great communication!

But what about your relationship with yourself? How do you connect with you? How do you continue being the hero in your story?

The same way that you have to make the time to connect with the people in your life who mean the most to you, you also have to make the time for you to hear your voice:

To remember what YOU sound like amidst all of the noise in the world. To listen to your inner hero.

For me, the only way I know how to do this, the only way I’ve ever known how to do this, is through journaling.

Our brains can go down negative spirals, especially when we’re tired and stressed.

In my last Lifehack article about finding motivation, I walk you through some questions you can ask yourself about whether you’re playing the role of victim or hero of your story. Definitely check it out if you’re really on the brink, or in the midst, of some serious burn out.

Essentially, if you’re burnt out, you’ve somehow let your circumstances take control of your life. In other words, you’ve started to act like the victim instead of the hero.

Luckily, just 5 minutes in your journal can help you find your inner hero (your true voice) and reclaim your right to live your happiest life.

Write down these questions in your journal and answer them one at a time–permission to be 100% honest granted:

  • What do I believe is the #1 reason I’m feeling burnt out?
  • Who or what did I blame in my last answer?
  • Taking 100% responsibility for my own life and decisions, and casting blame on no one (including myself), how can I improve this situation?
  • What decisions am I currently making to stay in these circumstances (how am I choosing them)?
  • What new decisions can I start making to get closer to where I want to be?
  • What do I need to let go of in order to get my energy back? What do I need to say “no” to?

When you start to own your role of hero, you start to realize how your current choices and limiting beliefs may be holding you back from living the happiest version of your life.

The great news is once you realize your past choices have brought you to your current circumstances, you also realize that you can make different choices to bring you to a happier place.

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2. When you’re doubting yourself, write off the gremlins.

Whenever I’m feeling down on myself, it usually has less to do with what’s happening on the outside, and more to do of what’s happening between my ears. In other words, how “I’m” talking to myself.

We all have little shame gremlins (I call mine “Mean Girls”) who live inside of our heads and tell us we’re dumb and ugly and worthless. The only way to combat those noisy buggers is to expose them for the liars they are.

Writing down these lies makes them powerless. Once they’re out of your head and on paper, you realize how ridiculous they truly are (even though they were completely owning you just moments before).

I like to write out all the nasties and put them in their place (which is on the page and out of my head, pronto). Then I can go back to living my happy truth.

Here are some powerful questions to ask your inner gremlins (perhaps better known as you being a real jerk to yourself). Write down each question and answer them in your journal.

Ask your gremlins:

  • What are you saying about me? (Don’t hold back. Really write down all of the terrible thoughts you’re having about yourself)

Then ask:

  • Is anything true about each of the things I just wrote?
  • Repeat this same exercise for each of the nasty things your gremlins are saying about you and expose them in their lies once and for all.

When you’re done, answer these powerful questions:

  • Knowing what I know now, what’s one thing I can do to improve each of these areas of my life?
  • Knowing that the voices of the gremlins are strong, what are 3 new beliefs or positive affirmations I can say daily about myself to drown out their negativity?

For example, let’s use a fictional character of a guy named Sam. Sam’s gremlins are telling him “you’re a lousy parent, a terrible spouse, and mediocre at work.”

If Sam asks himself, “Am I really a lousy parent?” Maybe his answer is “No, I love my kids and I’m doing the best I can. I just wish I could be more attentive when I’m with them instead of so distracted by work.”

So maybe Sam decides to not bring his work computer home with him anymore and really unplug once he leaves the office so he can give his kids his full attention.

Sam decides that his new daily affirmation is: “I’m a loving father and am fully present for my kids. I save the best of me for my family.”

Imagine how much better you’ll feel when you start to take back control over your self talk and program in the messages that empower you and get you closer to the person you strive to be.

3. When you’re indecisive or afraid, talk to your fear.

Those same shame gremlins or mean girls inside of our heads feed off of fear. It’s like a good piece of gossip they can’t help but spread and exaggerate.

Luckily, when we write out how we’re feeling and what negative thoughts are spiraling, we can generally recognize when it’s actually just our fears talking.

You’re probably wondering how to tell if it’s fear talking or your intuition, right? This is where exploring your feelings comes into play.

Are you feeling powerless? Are you feeling anxious or sad? Everyone’s response to fear is different but it’s never a positive feeling.

If you’re at peace and calm but feel nudged that something isn’t right, that’s most-likely your intuition talking. But if you’re in a glass cage of negative emotions, you can bet fear is the culprit.

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Don’t hate on fear too much though. Our fears are just trying to protect us from something–the rub is they also usually keep us from something even better in the process.

I like to use journaling as a way to have a little talk with my fear, understand where it’s coming from and then decide if it’s worth listening to.

Here’s your journaling prompt for hashing it out with your fear:

Again, write down these questions in your journal one at a time and answer each one:

Ask your fear:

  • What are you trying to protect me from?

Once you answer that, ask:

  • What are you preventing me from having if I listen to you?

If the thing you really want is on the other side of your fear, then you know what you have to do next (luckily journals are a great place to make to-do lists as well)!

My last and favorite questions to ask fear is:

  • What’s the absolute worst-case scenario?

For example, let’s say you’re terrified of breaking ties with a client who is making your professional life miserable. You may answer this question with something like “My client blacklists me and smears ugly rumors about me all around town and not only do I lose one client but my entire business goes down.”

Eeesh. That does sound scary. Now ask yourself:

  • What are some steps I can take to ensure the worst case scenario doesn’t happen?

And then:

  • How likely is it that the worst-case scenario will actually happen (especially if I use the plan above)?

Maybe, when you think about it, the client is actually preventing you from bringing in new business because they’re taking up so much of your time.

And maybe that client doesn’t even have the best reputation so the chances of them being able to bring you down are pretty small.

What if you spent one hour a week for the next 3 weeks working on bringing in new business to replace the the income you make from that client, and figure out a way to end the contract in a very respectful, classy way to hopefully make the odds of them making a stink minimal?

Now you have a plan! But there’s one more question to ask yourself:

  • If the worst case scenario happened, what would you do?

Maybe you realize that if you really needed to, you could always go back to your previous job; they loved you and beg you to all the time. Or you could get by for a couple of months until you were able to bring in some more clients, especially if you cut back on expenses.

Once you stare your fear in the face, it magically loses its power. Left inside of your head, it can destroy you; but taking a few minutes to look at it and use it as a friend who’s showing you where you may need to implement a plan in order to protect yourself, you can take back the reins of your happiness and realize that fear really isn’t all that scary at all.

At this point, it needs to be said that journaling isn’t only good for getting out the nasty feelings, it’s also super useful for recording the good stuff of life which leads me to the fourth writing prompt.

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4. When you’re in a funk, focus on gratitude.

Just about any happiness book or article you read will tell you that being in a state of gratitude dramatically increases your happiness. For me, having a place to get down to the truth of my life and what’s actually going really well and what I’m grateful for helps put everything into perspective, especially when I’ve got a case of the blues.

Here are some of my favorite gratitude prompts to help get me out of a funk and focusing on the sunnier side of life.

Write down these questions in your journal one at a time and answer each one:

  • What is something good that happened today?
  • What made me laugh or smile today?
  • Who am I grateful for today?
  • What am I grateful for today?
  • With my “gratitude glasses” on, how do my problems or the funk I’m in look in relation to all of the good things I have in my life?

Take a look at this article too to learn more about keeping a gratitude journal: How a Gratitude Journal and Positive Affirmations Can Change Your Life

Shifting out of a funk and into gratitude shifts your energy out of “woe is me” and into “yay for me” which means, based on the Law of Attraction, you’ll begin to attract more of the things you want and less of what you don’t. Seriously, yay for you!

5. When you’re uninspired or bored with the status quo, let it flow.

One of the best and easiest ways to tap into your inspiration and feel a little bit of creative magic in your life is through stream of consciousness writing.

I dare you to put your pen on a blank page for 5 minutes and do nothing but make sure the pen doesn’t stop moving.

No thinking. No judgements. The only thing you’re not allowed to do is overthink or judge your writing. It’s all good. Everything that comes out is good (even if it’s total crap).

When I was in grad school, I took this awesome class on creativity and in it read a book called From Where you Dream by Robert Olen Butler. The book is mostly about fiction writing but essentially, he says that the best time to tap into your subconscious (where your “flow” lives) is when you first wake up in the morning. Since you’re fresh from dreaming, your brain is still tuned to that frequency, so to speak, and not clouded by “reality” from your day-to-day life.

So my last and final 5-minute journal prompt for you, uninspired one, is to wake up and let yourself keep dreaming on paper.

Here are your instructions:

  1. Set the timer for 5 minutes.
  2. Open your journal.
  3. Pick up your pen.
  4. Keep your pen moving until your timer stops.

What I love about this is it requires releasing all expectations and giving yourself creative freedom to let whatever needs to come out come out.

Become Happier in 5 Minutes (or Even Less)

Giving yourself a safe space to not expect anything other than to just show up and be honest is incredibly liberating.

In a world where there are endless things we are supposed to be doing, and ways in which we’re supposed to be doing them, I love showing up to a blank page with no requirements other than to just let my hand move.

It’s free and requires nothing from me other than just showing up wherever I am–talk about an endless source of grace!

Plus it gets my myriad thoughts out of my head and allows me to release them from my body, which research at top universities has shown can dramatically reduce stress.[1]

You don’t need to change EVERYTHING in your life all at once (it doesn’t work anyway, trust me, I’ve tried).

Start with giving yourself the gift of reflection in your journal every day and see how your life starts to change. I guarantee you’ll feel more connected with yourself in the process and over time everything in your life will start to be a better reflection of you and what you value.

And that, my friends, is the key to lasting happiness.

More Journaling Ideas

Featured photo credit: Unsplash via unsplash.com

Reference

[1] Harvard Health Publishing: Writing about emotions may ease stress and trauma

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