How To: Affirmative Journaling
Affirmative journaling is a self-calming ritual and tool to craft your own affirmations and manifestation based specifically on your fears and anxieties. Instead of writing down your thoughts and feelings word for word, you process them in real time, validate your feelings, and refocus yourself on beliefs and hopes.
3 steps to affirmative journaling
Listen to your inner monologue. Identify your fears and investigate negative self-talk.
As each fear, anxiety, or complaint comes to the surface, consciously craft an affirmative statement to refocus yourself on beliefs, hopes, and gratitude.
Read your journal entry back to yourself. Notice how your energy level and inner narrative have changed.
The second step is the most subjective and the hardest. Let go of your expectations for stream-of-consciousness journaling that comes quick and fast. Take your time with every word, because this is a new narrative you're creating for yourself.
Here’s an example:
what I’m feeling:
“I’m so lazy and unmotivated. I haven’t been able to get anything done this week, I stayed up too late, slept in too late, I need to get a better sleep pattern and work out, take care of myself or I’m going to burn out and fail at work.”
what I write:
“This week has been hard. I needed some extra rest and some time off from productivity. I’m excited to show up for myself, stick to a schedule, and get going earlier in the morning next week. I love moving my body, and I will dedicate time to that. I’m powerful, capable, and creating the life I want for myself. Sometimes I need a break and that’s ok.”
How to write your own
Our feelings are very personal, and your process for affirmative journaling will be too. Only you understand exactly which kind of thoughts bring you down, and which lift you up. Here are some techniques to try.
Start by validating your feelings.
This isn’t an exercise in toxic positivity or denying your emotions. Something has brought you to this exercise, so acknowledge it — but try to avoid statements like “I am” or “I feel.” State the objective circumstances, and watch how you rise above them.
“This week has been hard.”
“The world is a scary place right now.”
“A lot of difficult problems have come up this week.”
Give yourself some credit.
Take any “I am [negative characterization]” statements that are running through your mind and restate them. You wouldn’t talk to a friend that way! Recognize and validate the root of where that feeling is coming from, and then state at least two positive things about yourself.
“I’m lazy.” → “I need more rest. I’m responsible, a hard worker and a good friend/partner/family member.”
“I’m too anxious.” → “I’m actively thinking about the world and my place in it, and sometimes, it scares me. I’m an empathetic person who holds my values close.”
“I’m not cut out for this.” → “This situation is challenging, and there’s an opportunity for me to learn a lot. I’m an adaptable and ambitious person, and I’ve grown quickly before.”
State your needs and beliefs.
Now that you’ve laid bare the objective situation you find yourself in and calmed some of the painful narratives that are running through your mind, root yourself in your own reality.
Make declarative statements. Try starting your sentences with “I can…” and “I know…”
Everyone needs rest. I can take a break and I know that nothing will fall apart.
I know that my fear for myself and for others is valid and is powerful. I’m not afraid to feel my fear.
I know what I’m capable of. I can do anything I set my mind to.
Notice what you’re grateful for.
It’s easy to focus on the negative aspects of a situation. Remind yourself to reflect on the positive aspects. List at least two things you’re grateful for.
I’m so lucky to have a family that I love so much I’m willing to bend over backwards for them. I’m also lucky that they can take care of the dishes tonight while I do something for me.
I’m so grateful for the friends and community I’ve found. I’m grateful for all the people who strive to make the world a better place, whether I’ve heard of them or not.
I’m so glad I’ve had the opportunity in my life to push myself. I’m thankful for the people who’ve trusted me to handle difficult problems, and I know that I can go to them for help if I need to.
Imagine your future.
By now, your outlook has probably shifted a bit. It’s time to write the future you want to create. This isn’t a to-do list. No “I need to …” or “I should …” statements allowed. Try writing down what you’re looking forward to, what you’re excited for, and what you’re committing to for yourself. Write some concrete ideas that will help you move forward, but don’t overload your plate.
This week, I’m excited to take more time for myself and give myself the rest I need. I will delegate some of my tasks to make myself feel more at ease. Next week, I’m looking forward to getting up early again and starting my day at the time I want to.
I’m excited to find more ways to actively contribute to the world. I know that I can’t do everything, and I will let myself off the hook for the fate of the world.
I’m excited to talk to my manager tomorrow and ask for her help on some of the problems I’ve been dealing with. I’m looking forward to learning from this experience.
Don’t be afraid to edit!
This journal entry is meant to be read back to empower you, so feel free to cross out qualifiers (like “I think …” or “I feel like …”) and rework sentences as you go.
Go try it out!
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