Do you want to boost your mood quickly, and remain feeling happier, for up to six months? Or are you seeking an easy way to lessen depression that lasts for several months?
Scientists have proven that writing three positive things per day can help depressed people feel better and help happy people stay happy. (Seligman, Emmons & McCoullough Ben-Shahar ). The positives you list can be small, like enjoying a sunset; or big, like celebrating a raise at work. List whatever made you feel good today, and don’t forget to look for silver linings in negative experiences. Also, to increase your positive feelings even more, list why something made you feel happy. For instance, expand your entry of “made carrot cake” to “making carrot cake made my house small delicious and my family smiled and savored it together.” Another example might expand “walked dog” to “my kids and I laughed, talked, and shared our day as we walked Ruby and exercised together.”
Click on the video (below) to hear the Founder of Positive Psychology, U-Penn Psychology Professor, Martin Seligman, discuss why listing positives improves well-being.
Also, Harvard’s Psychology Professor, Tal Ben-Shahar, has kept his gratitude journal for many years. Like me you may be wondering: how many? Since I have a curious mind, I asked him. He was gracious enough to respond.
Writing my positives in a journal helped me go from hell to happy, which is why I’m so excited for you to try it. After my divorce listing happy moments only took me three minutes per day and this made me appreciate my life, savor experiences, and feel happier. So why not try something easy that increases your happiness and helps you stay happy? Need more proof? Read this meta-analysis of 26 gratitude journal studies, which concluded these journals show positive impact.
Our busy lives can sometimes feel overwhelming due to negative social comparisons, worries and long to-do lists, but consider dedicating three minutes to your happiness and well-being each day. This is simple, just grab a piece of paper and a pen, or a stick on the beach, and write three positives in the sand. Or join our movement, create a free and easy HappySpree Journal.