JOYFUL
Journal Prompts for when you’re feeling joyful…
Journaling allows you to capture and preserve moments of joy, reinforcing positive emotions and creating a record of happiness to revisit during challenging times.
Where do you feel joy 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 joyful? Is this different than when you are experiencing unpleasant feelings? How can you incorporate this next time you’re down?
Who are the people who make you joyful? How are your relationships with those people right now? Is there anything you want to do differently in those relationships?
Write a list of 5 things that make you feel Joyful – remember to revisit when you’re craving this feeling.
Describe a recent moment that filled you with pure joy. What were you doing, and who were you with? How did it make you feel?
List three things you are currently grateful for. How do they contribute to your overall sense of joy and well-being?
Reflect on a past achievement or success that still brings you joy. What did you learn from that experience, and how has it shaped your perspective?
Describe your favorite way to unwind and experience joy. How does this activity or practice rejuvenate you?
Imagine your ideal day filled with moments of joy. Describe what it would look like from morning to evening.
TIP Inspiration and Motivation: Reading past entries about joyful experiences can serve as inspiration and motivation during times when you may need a boost. It reminds you of what brings you joy and encourages you to seek similar experiences.
For professional success …
Harness Joy Through Strategic Planning
Strategy: When you're feeling joyful, use that positive energy to engage in strategic planning for your professional goals. Take time to outline your career objectives, create a vision board, or map out steps for upcoming projects.
Benefit: Joy enhances creativity, clarity, and motivation. By channeling your joyful feelings into strategic planning, you can create a clear, inspiring roadmap for your professional future. This not only makes the planning process enjoyable but also increases the likelihood of achieving your goals with a positive mindset and renewed enthusiasm..
To enhance this feeling…
Gratitude Journaling: Reflect on what you're grateful for in the moment of joy. Gratitude can amplify positive emotions and prolong feelings of joy. Discover the benefits and tips for practicing here.
Savoring: Savoring involves fully immersing yourself in and appreciating joyful moments. When you experience joy, take a few minutes to pause and deeply reflect on what is making you happy. Engage all your senses—notice the sights, sounds, smells, and feelings associated with the moment. Write down your thoughts or share the experience with someone you trust. Learn more here
Breathing Exercises…
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.