Positive Psychology – Part 2

As I mentioned in my previous post, I recently started using The Book of Extraordinary Things, a guided journal to help explore the principles of Positive Psychology and see what impact they have on my own health and well-being. I thought I would share how things have been going since I started using it a few weeks ago. But first, a little background about my journaling history…

I have kept some sort of diary or journal since my adolescent days, although I admit I have not always been consistent in my efforts. There are definitely gaps where I (sadly) did not write at all and there are years where I documented my thoughts and experiences every day. I often like to look back at these journals to see what I was doing or feeling at a particular time in my life.

In January of this year, I committed to journaling every day and I have made it a part of my bedtime ritual to put my thoughts to paper before going to sleep. However, in the last couple of months, I started to notice that my entries were becoming quite rote – mainly just a rehash of my daily routines, and often a bit of fussing over something negative that happened to me. As helpful as it was to get these thoughts out of my head before going to sleep, I wasn’t feeling inspired and started to notice that it even soured my mood to revisit the “bad” parts of my day. For these reasons, I was excited to start using The Book of Extraordinary Things as a way to refresh my whole perspective on journaling.

Preparation

I first set aside some time to answer the questions in the “Preparation” section, a self-inventory where you can describe who you are and what you want in your life. It is a place to identify your strengths, values, and achievements as well as your goals and dreams. I especially loved the questions regarding what you want to do more of (reading for pleasure!) and what you would like to do less of (worrying!). There is also a “visioning” section where you can list things you want to celebrate in the next three, six and twelve months – and a full-page mini vision board for your complete creative expression around these desires.

Exploration

The majority of the journal consists of the “Exploration” pages, which can be used daily or weekly. As you’ll see in the screenshot below, the left side of the page has “Top Three Quests,” where you can list your most important tasks for the day. Below that is the “Field Notes” section which is flexible space that you can use however you’d like, e.g., plan your day, make lists, draw, doodle, etc. Personally, since I journal at night, I use the Top Three Quests to identify the most important or meaningful things I accomplished that day. And so far, I have been using the Field Notes as a general overview of the day, capturing any key thoughts or experiences that aren’t covered by the journal prompts – which are my favorite part of the journal (so far).

On the right side of the page are journal prompts based on the PERMA-V principles of Positive Psychology (click here for a refresher or if you missed Part 1 of this post). These questions are designed to cultivate awareness around what is “going right” with you and your day. It starts with identifying one good thing from your day (or week). Then, you can share how you used your gifts, and how you helped someone – or how someone helped you. You can describe something that inspired you as well as something of which you are proud. Finally, there is a line to simply express your mood.

I have found these prompts to be so helpful in expanding – and shifting – my perspective on what I want to document about my day. Even in just three weeks, I feel like I am much more focused and aware of all the good things that happen on a daily basis. Sometimes it takes a little time to think about it, especially at the end of a long day but I can always come up with something. It may be as small as patting myself on the back for making dinner at home when I really just wanted to order takeout. Or expressing gratitude for the super-friendly post office employee who made my day with her pleasant attitude in our five-minute encounter on a Friday afternoon.

I believe these journaling exercises are also helping build my resilience, as I find myself looking for the silver lining on those days when it seems like I am surrounded by negativity. For example, in the wake of all of the recent mass shootings in this country, I chose to focus on the brave police officers and emergency responders who put their lives on the line to help others in need. I was also inspired by the El Paso community members who rallied around the gentleman who lost his wife, his only family member, and feared there would be no one at her funeral. At his request, the funeral home invited the entire community to attend – and strangers came from El Paso and all over the United States to support him. The response was so overwhelming the funeral home had to move the service to a larger facility to handle the crowd. It is acts such as this that restore my faith in humanity in these challenging times.

Reflection

At the end of the journal, there is a section called “Reflection” with some prompts to examine your journey and reflect on the path forward. The journal is essentially designed to last three months if you use it on a daily basis, or close to two years if you use it weekly. I currently plan to continue using it on a daily basis and I look forward to some reflection and introspection at the end of three months. I plan to write a follow up post at that time too.

I typically refrain from endorsing health and wellness products, but I am willing to make an exception in this case. I love The Book of Extraordinary Things and I am so proud of my colleague, Alexis Buckles, for sharing her vision and bringing this book to life. It is beautifully designed and crafted from front to back and filled with the magic of possibility on the pages in between. If you are looking for a way to increase self-awareness and positivity in support of your well-being, I highly recommend checking out The Book of Extraordinary Things.

(Note: I am not being compensated in any way for blogging about this journal. In fact, I contributed to the Kickstarter campaign to help Alexis bring the book to life, so I paid for my copy. I just believe in supporting other wellness practitioners who have high quality, meaningful products or services to offer to those of us wanting to optimize our health and well-being.)

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