Keeping it positive

The Do’s and Don’ts of a Positivity Journal

Life can be challenging, sometimes, more than others. While I pride myself on having a mostly sunny disposition there are times that I really get into a funk. In the past I have dealt with Anxiety and depression. Its nothing to be ashamed of. It happens to all types of people from all walks of life. I started to spiral back into my funk a few months back. All I could think of was the negative, hurtful, and depressing things that were going on in my life at that moment. So I pulled out my favorite journal and started writing again. But this is no ordinary journal folk, this is my positivity journal!

What is a positivity journal you ask? Well in a nutshell it’s a journal that you write in however often you want, I find I feel my best when I write everyday. But you can only put in the good stuff from your day.  Then when you are done writing about the wonderful things in your day you add at least 3 things that you are thankful for on that particular day.  This is not always easy. We all have those days where nothing seems to be good and we don’t feel thankful for anything. On those days it is so important to go back over entries in your positivity journal. It will help pull your mind away from the bad and help you remember all the good you have in your life. And on those no good bad days just write 3 things you are thankful for. Maybe its that the sun was shining, or your kid gave you an extra squeeze hug, just find 3 things no matter how small. This way when you look back in a few days, weeks, months, or even years you can remember the good no matter how small.


Now why do I say not to write any of the bad? That is because if you don’t write it and dwell on it, then it can’t make as deep an impression on your mind. If you really NEED to write down something negative do it on a separate sheet of paper and get rid of it when you are finished. You can rip it up, burn it, or just toss it in the garbage. The point is don’t keep it! For me my positivity journal has been mental health savior. Your positivity can be your own personal sunshine in a world that likes to focus on the dark and negative.


  • Write daily – before bed if possible
  • Focus on the good that happened in you day
  • Write at least 3 things you are grateful for
  • Dispose of any/all negative notes
  • Look back over old entries when feeling down


  • Write sporadically – the positivity journal help the most when you are consistent
  • Focus on the negative
  • Keep Negative notes

If you are feeling depressed and/or having thoughts of suicide please reach out to your doctor or the crisis hotline 1-800-273-8255


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