SUCCESSFUL
Regulation Strategies
SUCCESSFUL
Journal Prompts for when you’re feeling like successful …
Journaling allows you to document and reflect on your successes, helping to reinforce feelings of accomplishment and providing motivation for future endeavors.
Where do you feel this feeling in your body? How does it show up physically for you?
What specific actions or events led to this feeling?
How do you talk to yourself when you’re feeling successful? Is this different than when you are not experiencing this feeling? How can you incorporate this next time you’re craving this feeling?
Write a list of 5 things that make you feel successful – remember to revisit when you need a boost.
Describe a recent achievement or milestone that made you feel successful. What steps did you take to accomplish this goal?
Reflect on a time when you faced challenges but ultimately succeeded. How did overcoming obstacles contribute to your sense of success?
List three skills or strengths that have contributed to your success. How do these qualities set you apart in your field or personal life?
Write about a role model or mentor who has inspired your journey to success. How has their guidance influenced your approach to achieving your goals
Imagine your future aspirations and what success looks
TIP: Reading past entries about high-energy agreeable feelings can serve as inspiration and motivation during times when you may need a boost.
For professional success …
Set New Goals: Use your success as motivation to set new goals and challenges. Break down larger goals into smaller, achievable steps to maintain momentum.
Why It Works: Planning future goals ensures continuous improvement. This strategic approach helps maintain momentum and sets the stage for ongoing success.
To enhance this feeling…
Savoring: Savor this emotion. Savoring involves fully appreciating and enhancing your high-energy agreeable emotional experiences. This strategy can help prolong and deepen this feeling. Explore the benefits and discover tips for practicing HERE.
Celebrate Yourself: Take time to acknowledge and celebrate your accomplishments, big and small. Reflect on the effort and dedication that led to your success.
Why It Works: Celebrating milestones and achievements acknowledges your hard work and reinforces positive behavior. This practice keeps you motivated and ready to tackle new challenges.
Explore the benefits and discover tips for practicing HERE.
Breathing Exercises…
Box Breathing to Maintain Focus
Inhale deeply for 4 seconds
Hold for 4 seconds
Exhale for 4 seconds and hold again for 4 seconds.
Repeat several times to calm and center yourself.
Savoring with Deep Breathing
Sit or lie down comfortably with your back straight and shoulders relaxed.
Place one hand on your heart and the other on your belly, just below your ribcage.
Inhale: Breathe in slowly through your nose for a count of four. Allow your belly to rise as you fill your lungs with air while keeping your chest relatively still.
Pause: Hold your breath for a count of two
Exhale slowly through your mouth for a count of six - Feel your belly fall as you release the air, keeping your chest relatively still.
Focus on Your Positive Emotion:
As you continue deep breathing, bring to mind the happiness you’re experiencing (happiness, delight, joy).
Visualize the moment or experience that brought about this positive emotion.
Breath and Savor:
On each inhale, imagine that you are breathing in more of this happy feeling letting it fill your entire being.
On each exhale, release any tension or distractions, focusing solely on the emotion.