50 Ways to Use a Journal to Improve Your Life

How to Use a Journal

1. Chart Assertiveness Graph
   1. Make a general graph on how assertive you are.
   2. Then make a list of WHAT situations you are assertive in.
   3. List of WHO you are assertive with.
   4. List of who you are PASSIVE with.
   5. List WHY you are passive with them, (what are you afraid of losing?)
   6. List “worse case scenarios.”
   7. List what guilt you have but remember that you did something for yourself
2. Progress to Goals-List a few (not a long list) of goals you’d like to make. Start small. Make it a graph of things like:
   1. How do I feel?
   2. How happy am I?
   3. What steps am I making to become more social?
   4. How am I drawing nearer to God?
3. Triggers- List your triggers.
   1. Know what sets you off
   2. Who do you give power to upset or manipulate you?
   3. List any antecedents to see trouble before it gets to you.
   4. What can you do to avoid or remove power from these triggers?
   5. List techniques to handle the anger or anxiety when they do happen.
4. Consequences to Behaviors-If you do not believe you have any bad behaviors, then why are you getting so many negative consequences?
   1. List consequences you believe to be out of the blue, unfair, overly difficult.
   2. List reasons that could be responsible.
5. Anxiety-Be prepared for it.
   1. List what causes it.
   2. What gives you joy or control to reduce it.

What to Write in Your Journal

1. Notes from groups-In other words…you have to attend groups!
2. Ideas from other patients
3. Song lyrics that mean something to you
4. Influential childhood memories
5. Things you need to be thankful for
6. Jokes!
7. Prayers for yourself, your family and friends and people you observe
8. Ideas for change
9. Bucket lists
10. Outlines for conversations you need to have to make changes in your life.
11. “On this Day in History” anniversaries that mean something to you or have influenced you. And why.
12. Art, sketches.
13. Promises you’ve made, to make, to keep.
14. Quotes from people you admire.
15. Routines you’d like to start, maintain.
16. Habits you need to break
17. List of people who you are thankful for (and obversely…
18. People you need to dump
19. What you see out the window
20. Coping skills that are doable.
21. Progress on Grief
22. Forgiveness.
23. Issues you’re avoiding.
24. Negative thoughts to avoid.
25. Books you’ve heard of.