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Start a Journal, Change Your Life

A journal is far more than a blank book—it’s more of a blank canvas on which parts of your life can unfold. A journal can be a safe, non-judgmental place to exhale and explore your thoughts, emotions and experiences. Reflecting upon your life and writing down your thoughts can be a cathartic process that increases self-awareness, alleviates stress and leads to personal growth.If the prospect of keeping a journal sounds overwhelming (who has the time?) you might be surprised to learn that there are many different kinds of journals to keep, and some require very little time. Find the type of journal that resonates most with you.1.Gratitude or Positivity JournalWrite down three things you are grateful for about your day (tiny things count like your cup of coffee, or a great phone call with a friend) or three best moments of your day, and after just a few weeks you will experience a definite boost in your well-being. The effects have been so well documented by happiness researchers from Martin Seligman to Shawn Achor that we may soon see gratitude journals prescribed by our doctors like aspirin for the mood.Read More: 8 Easy Practices to Enhance Gratitude2.Morning Pages JournalJulia Cameron, author of The Artist’s Way, recommends keeping a morning pages journal—three pages of longhand stream of consciousness writing. There are no rules, you just wake up and write. According to Julia, morning pages are about “anything and everything that crosses your mind, and they are for your eyes only.” Morning pages “provoke, clarify, comfort, cajole, prioritize and synchronize the day at hand.” The concept of keeping morning pages, and the way in which these pages spark and provoke a current of creativity, are at the heart of The Artist’s Way, and a major part of what makes the book so special.3.Dream JournalCapture the stories your mind creates at night by keeping a dream journal at your bedside. Collect the details of your dream right after you wake up as dreams fade fast from our consciousness. You may not be able to decipher your dream precisely, but you can take notice of patterns or reoccurring worries, which you may be able to address later in your waking life.4.Idea JournalDo your ideas come to you in the middle of the night, while you’re on the subway, or anywhere that’s inconvenient and you don’t have a pen. Make sure you’re always ready to write down that million-dollar idea for a screenplay, a business … Grab your idea journal as soon as brilliance hits you and get your idea in ink. Capture thoughts for your home decor, bucket list, first book, or entrepreneurial pursuit. No more scribbles on a napkin for you.Click here to see Live Happy's beautiful Sunshine Journal.5.One-Sentence JournalHappiness expert Gretchen Rubin found the idea of keeping a journal daunting, so she came up with the idea of the one-sentence journal to record memories and appreciate her life more. She credits her one-sentence journal for keeping happy memories vivid and happy memories crisp in order to pass them along to her children.6.Baby JournalYes, you are sleep deprived and super-busy in the first year of your baby’s life, but when you get some sleep in a few years, you will be so glad that you took the time to capture the milestones, like the precious first baby giggle, of your infant’s first year. Photos are a major bonus here.7.Personal Development/Self-improvement JournalIf you love to read books about how to make your life better, consider keeping a personal development journal where you capture the best bits of insight and advice. Write down favorite quotes and gems of wisdom from books, speeches and websites. A personal development journal can be like a study-guide for a better life. Use it to write down and track your personal goals, too.8.Travel JournalEver go on a cruise and you stop at so many different tropical places that you can’t recall them a year later? Keep a travel journal to document the places you go. Write down favorite travel memories, countries, cities and towns. Take a glue stick with you and paste in little mementoes like tickets and menus, if you wish. When you reread your travel journey you can relive special family trips and savor your memories.Read More: What's the connection between travel and happiness?9. Visual JournalMaybe you process the world through pictures rather than words. Some of the most beautiful and meaningful journals are visual—filled with doodles, sketches, portraits of people, often alongside names, places and quotes. A visual journal could also be a travel or baby journal. If you are more an artist than a writer, by all means, record your moments using this amazing strength.10.Everything JournalIf you are more of a creative free-spirit, keeping a journal where you do some or all of the above might appeal to you. Don’t restrict yourself with the type of journal you keep, just doodle, capture quotes, write down memories or go for stream of consciousness writing. You can write every day or once a month.The simple practice of writing forces you to slow down from the frenetic pace of life and connect with who you are and what you’re up to. Reap the benefits of keeping a journal by staying attuned to your life.Read More: 31 Days of WellnessSandra Bienkowski worked as the national columns editor forSuccess magazine for three years, and is widely published in print and on the web. See more about Sandra atThe Media Concierge.

Practice

Sustainable Happiness [Video]

Catherine O’Brien, Ph.D., a professor at Cape Breton University in Nova Scotia, discovered the link between sustainable living and happiness while working on her doctorate at Barefoot College in Rajasthan, India, in the mid-1990s. That thought became the basis for her concept of Sustainable Happiness, which she teaches in a popular course at the university, combining principles of positive psychology with a sustainability mindset. Learn more about this fascinating topic by listening to our free podcast, where Catherine will discuss "Sustainable Happiness and Well-Being." Take a look at a portion of one of Catherine's hands-on classes: Read more about Catherine in our feature story, "Can Happiness Save the Planet."

Practice

Why Forgiveness Makes all the Difference [VIDEO]

Robert Holden, Ph.D., is a best-selling author, speaker and expert on happiness, forgiveness and well-being. Robert is the author of Happiness NOW!, Shift Happens!, Authentic Success (formerly titled Success Intelligence), Be HappyandLoveability,Holy Shift! 365 Daily Meditations from A Course in Miracles and Life Loves You, co-written with Louise Hay.Robert hosts a weekly show for Hay House Radio called Shift Happens! He contributes daily to his FB page at www.facebook.com/drrobertholden- See more at: https://www.robertholden.org/about-robert/#sthash.WVY77FvW.dpufWant more? Listen to Robert as part of our weekly podcast,Live Happy Now.

science

Can Twitter Save Your Life?

Twitter has been linked to everything from starting social movements to making and breaking careers. A recent study finds it can also offer a window into the psychological well-being of a community and predict heart disease. A better predictor A study by Johannes Eichstaedt and colleagues at the University of Pennsylvania found that Twitter was a better predictor of heart disease than traditional models, which combine 10 standard risk factors including smoking, hypertension, and obesity. The study found an increased risk of heart disease in areas of the country where high levels of negative emotion words like “anger” and “hate” were tweeted. Communities using positive-emotion language had a much lower risk. In addition, engagement, measured by words like “interested” and “excited,” emerged as a surprisingly powerful predictor of life satisfaction, says Johannes, the founding research scientist of the World Well-Being Project, a group of researchers collaborating to create new ways to measure well-being based on social media language. Watch The TED Talk on this research: An indirect effect Johannes emphasizes that the people tweeting are not the people dying. “There is essentially no overlap between the part of the population at risk from heart disease (60+) and those tweeting (median age: 32).” So what’s the connection? “It’s an indirect effect at the community level,” he says. The research illustrates what scientists have known for a long time—places matter to our well-being. Or, as Johannes explains it, “What does it feel like to live in a given neighborhood? How safe do we feel? Do we feel engaged?” Sociologists refer to such properties as “social cohesion”—something previously linked to heart disease risk but notoriously hard to measure. Social cohesion “We may have found a way to measure this subtle feature of communities,” Johannes says, adding that Twitter may provide inexpensive and accurate insight into a community’s psyche. The potential to better understand factors connected to heart health on a countywide level is promising. “You can do a live psychological risk map for different communities and help policymakers target campaigns educating people that the way they live their mental lives can kill them as well,” Johannes says. “You can then introduce interventions and measure results.“ Read more by Suzann Pileggihere: Love Well to Live Well

science

3 Steps to a Regret-Free Life

Why did I eat that cake? I wish I’d taken that job. I never should’ve dated that guy. Have you ever had thoughts like that? Probably. It’s your brain’s way of telling you to rethink your choices. But sometimes, your brain gets stuck. What Do People Regret? I just discovered Bonnie Ware, an Australian writer who spent several years caring for dying people. She asked those nearing death if they had any regrets, and these are the top 3 they shared: I wish I had the courage to live a life true to myself I wish I didn’t work so hard I wish I was brave enough to express my feelings That got me to thinking about the idea of regrets. Is there anything good about them? The good news It’s true, regrets can bring sadness or anger, but if you know how to get unstuck from those feelings, regret can actually inspire you to change and grow in positive ways. That’s what happened for actress and singer Pearl Bailey, a high school dropout, who became a college freshman at the age of 60. Pearl recalls, “I got up at the dinner table in Los Angeles and said, ‘Let me go to college. There’s one up the street.’” She began at Pierce College and later graduated from Georgetown University with a BA in Theology at the age of 67. From there, Pearl went on to write six books. I’ll have the chicken You see, if you’re lucky enough to have lots of choices in your life, then there are also lots of opportunities to regret things. Imagine if a waiter said to you, “The only food on the menu tonight is chicken, and I’ve already ordered it for you.” You wouldn’t regret your dinner selection because you had no choices. But most of us have the freedom to decide on things. Lots of things. Will you go to this college or that? Will you take this job or that? Will you stay with this lover or not? And at some point, you might wish you’d made a different decision. The question is: How can you turn your regret into motivation? Even inspiration? 3 steps to living regret-free 1. Reframe your story Instead of criticizing yourself for “that stupid thing I did,” remember that you did the best you could with the information and perspective you had at the time. It’s easy to judge yourself now that you have the benefit of hindsight or experience, but you didn’t have either of those when you decided to live on donuts and coffee, date the wrong person or pick your college major. As author Maya Angelou famously said, “When you know better, you do better.” 2. Retell your story To transform your regret into wisdom, here’s the biggest question to ask yourself: “What did I learn from this?” Allow every experience to become your teacher. Did you pursue a career you never wanted? Were you loyal to a boss that laid you off? What did you learn from that? Maybe you’ve discovered a growth-spot. Have you been too afraid to speak up, too willing to settle? Or maybe you learned that your most wonderful qualities, such as creativity or dedication, are best shared with those who value them. Then again, maybe you learned that no matter who you are, sometimes stuff just happens. 3. Rewrite your story You can’t change what’s happened in the past, but you can change the way you live today. Take your big, fat lesson and make it more than insight—make it a catalyst for transformation. What can you start doing today to redesign your present and your future, even if it’s only a shift of attitude? Maybe you’ll start trusting yourself more or stop trying to be perfect. Maybe you’ll get more sleep or look for a new job. The story is yours to write. It turns out regret has a good side. Although you can’t change the past, you can use it to motivate and inspire you toward a better future, just like Pearl Bailey did. For me, when I feel stuck, I follow the three steps above. Give it a try and see how you feel. You won’t regret it. Let us know how you've dealt with regret in life in the Comments section, below. This blog was originally posted on darlenemininni.com. DarleneMininniPh.D., MPH is the author of The Emotional Toolkit: Seven Power-Skills to Nail Your Bad Feelingsand creator of the UCLA undergraduate well-being courseLifeSkills.Tune in to hear Darlene speak about "The Science of Resilience" on our free podcast,Live Happy Now.

science

Live Happy Now

Discover your happiness in life, at work and at home with our weekly podcast that brings you the best of positive psychology and the science of well-being through powerful insights, relatable stories and expert advice. A new episode is posted every Tuesday.Tune in Tuesday, September 1 for a conversation with Shani RobinsYou will learn:What is wisdom?Howwisdom can be gained sooner rather than laterThe benefits of wisdom therapy

Travel

33 Ideas for Happy Travels

Whether you are leaving on a jet plane or off to a weekend getaway, taking regular trips can be beneficial for your mental and physical well-being. Here is a list of our ideas for you to do, read, watch, and contemplate in your daily travels.1. “A good traveler has no fixed plans, and is not intent on arriving.” —Lao Tzu2. Read An Inland Voyage by Robert Louis Stevenson.3. “Life is a journey. When we stop, things don’t go right.” —Pope Francis4. Listen to “Walking in Memphis” by Marc Cohn.5. “Never go on trips with anyone you do not love.” —Ernest Hemingway6. Go to a music festival.7. Watch Into the Wild.8. “It is better to travel well than to arrive.” —Buddha9. Read A Walk in the Woodsby Bill Bryson.10. Watch The Endless Summer.11. Travel with a purpose.12. Take a weekend trip.13. Make a slideshow from previous vacations.Read more about making the most of your vacations here.14. Learn a new language.15. Go camping and unplug.16. Listen to “California Dreamin’” by The Mamas and the Papas.17. Listen to “Roam” by the B-52s.18. Watch Planes, Trains and Automobiles.Learn the 8 Secrets to a Happy Family Roadtrip.19. Book a train ride.20. Host an international dinner party.21. Watch Rick Steve’s Europe on PBS.22. Read A Cook's Tourby Anthony Bourdain.23. Pretend to be a tourist in your hometown.24. Spend time with your family planning a vacation.25. Read The A to Zen of Travelby Sarah Tucker.26. Listen to “Enjoy the Silence” by Depeche Mode.27. Read Pass the Butterworms: Remote Journeys Oddly Renderedby Tim Cahill.28. Witness the beauty of America on two wheels.29. Listen to Iggy Pop’s “The Passenger.”30. Visit a national monument or a state park.31. “I see my path, but I don't know where it leads. Not knowing where I’m going is what inspires me to travel it.” —Rosalia de Castro32. Read On the Roadby Jack Kerouac.33. Watch Roman Holiday.Need more inspiration? How about 33 Ideas for Living a More Courageous Life.What are some of your favorite places to go? How do you like to spend your time when you travel? Let us know in the Comments section, below.

Practice

3 Must-Have Mindfulness Apps

Although technology is known as a great distracter, it also has allowed for the creation of some terrific tools to help fine-tune your mindfulness. If you’re looking for a way to become more mindful, here are a few apps designed to help: Insight Timer Available for both Android and iOS users, the Insight Timer is a combination meditation timer and mindfulness guide. Enjoy guided meditations by gurus like Sharon Salzberg and Jack Kornfield, and find others in your area who are meditating. This one uses a guided meditation as well as Tibetan singing bowls to create the meditation experience that’s right for you. Free. The Mindfulness Training App Designed for the iPhone, iPad and iPod Touch, the Mindfulness Training App walks you through a number of practices and styles, all presented by experts like Dr. Andrew Weill and Dr. Jon Kabat-Zinn. Whether you’re looking for a basic introduction to mindfulness and meditation, want to cultivate spiritual awareness and physical well-being or find-tune your deep breathing skills, this robust app covers all the bases with a full library of resources that are designed to be shared with friends. Free. In-app purchases available. Stillness Buddy Who doesn’t need a friend to remind us to take a break, take a breath and re-center ourselves? That’s the role that Stillness Buddy plays. This desktop application can be customized to your schedule, and at the chosen time, you’ll get a message on your screen that reminds you to take a moment of stillness. You can also choose what exercise you prefer to be guided through during that moment, and can choose from meditations by spiritual teachers including Thich Nhat Hanh, His Holiness 14th Dalai Lama and Barry Long; there are also programs on mindfulness-based stress reduction and stretching. Free 14-day trial; after that, user licenses provide access to content for about $15 a month.

Self-Care

Tom Rath: Are You Fully Charged?

Tom Rathis an author and researcher who studies the role of human behavior in business, health, and well-being.He is the author of sixNew York Timesbestsellers, includingHow Full Is Your Bucket?His book StrengthsFinder 2.0was the top-selling book of 2013 and 2014 worldwide on Amazon.com. In total, his books have sold more than 6 million copies and have made more than 300 appearances on theWall Street Journalbestseller list.His latest book,Are You Fully Charged?: The 3 Keys to Energizing Your Work and Lifeisthe subject of a feature-length documentary. You can get a taste of it in the trailer, below.In addition to his work as a researcher, writer, and speaker, Tom serves as a senior scientist for and advisor to Gallup, where he previously spent thirteen years leading the organization’s work on employee engagement, strengths, leadership, and well-being. He is also a scientific advisor to Welbe, a startup focused on wearable technology.Want to learn more from Tom Rath? Check out his interview on the new Live Happy Now podcast available now on iTunes!

science

Become More Resilient in 9 Simple Steps

We may take time to think about how to be healthier, but we don’t often spend a lot of time thinking about how to become more resilient. Resilience is mental toughness. With it, you can bounce back from setbacks more quickly and find the positive in challenging circumstances. In his book, The Resiliency Advantage, the late Al Siebert, Ph.D., contends that highly resilient people are more flexible, adapt to new circumstances more quickly and "thrive in constant change.” If you want to begin to build up your resilience muscle, here are nine things you can do: 1. Change your self-talk Pay attention to the thoughts that pop up into your head. If they are critical or negative, replace them with a positive thought or two. According to positive psychology pioneer Martin Seligman, Ph.D., you can give yourself a cognitive intervention and counter negative thinking with an optimistic attitude. Treating yourself with self-compassion sometimes takes work, but when you are kind to yourself it increases your resilience because you have your own back. Treat yourself like you would a best friend. 2. Celebrate your wins If you don’t think you can do something, or your self-confidence is flagging, think of a time when you succeeded. List your wins—those times when you achieved something you didn’t think you could do. Recalling your wins restores your belief in yourself. Psychologist and author Barbara Fredrickson, Ph.D., says we need a three-to-one ratio of positive to negative experiences to build our resilience and flourish in life. 3. Be solid in how you see yourself One of the easiest ways to boost your self-image is to make decisions that make you feel good about who you are, according to psychologist and Ohio University professor Gary Sarver, Ph.D. With a positive self-perception, you won’t let the moods and opinions of others knock you off course. You will realize that the opinion that matters most is your own opinion of yourself. 4. Give yourself a pep talk If you repeatedly tell yourself you are strong, not only will you begin to believe it, but you also will look for ways to prove that it’s true. Most of us are a lot stronger than we think; we just have to believe it first in order to see it in our own lives. 5. Push outside your comfort zone It’s hard to believe in our fortitude if we hide within a comfort zone. Do the things that scare you a bit and watch your resilience build up. Afraid of public speaking? Try talking to a small group first. Nervous to change jobs? Just start interviewing. Afraid to have a difficult conversation? Write out what you want to say first. Fear dissipates with action. Make up your own mantra. Try … Let’s do this. Be bold. Keep moving forward. Or, forget fear. Power up big with a tiny sentence. 6. Cultivate your relationships Resilient people tend to have strong support systems with family, or they cultivate strong, supportive relationships with friends and mentors. Knowing you have people you can turn to when times get tough makes you a little tougher. 7. Boost your energy Running on empty is a quick way to deplete the positive way you feel about yourself and leave you feeling like you’ve run out of resources. What activities recharge you? Is it exercise? A day on the golf course? A coffee shop and a good book? Seeing a good movie? A hike in the woods? When you feel your best, your mental resilience stays strong. 8. Brood less If you find yourself ruminating over problems or having anxious moments, try to take a 20,000-feet perspective and realize that a lot of what we dwell on never happens or won’t matter a week from now. Try letting go of more things so you can spend your brain power thinking empowering thoughts and taking positive action steps. In Emotional Intelligence: Why It Can Matter More Than IQ, Daniel Goleman writes that self-awareness is "the building block of the next fundamental emotional intelligence: being able to shake off a bad mood.” 9. Sleep more Sleep makes everything better, including our resilience. When you are sleep-deprived, it’s easier to get stressed out, be more reactive, make poor decisions and feel mentally drained. Sufficient sleep (that’s about eight hours a night) boosts your mental brain power, restores mental clarity and is more likely to contribute to a positive outlook. Read more about the importance of sleep for well-being. When you feel mentally tough, you can relax into your life and pursue the life you want without limitations. You aren’t afraid of adversity or change because you know you will adapt. Resilient people are more likely to look for the positive and share the love with others.

Start a Journal, Change Your Life

Sustainable Happiness [Video]

Why Forgiveness Makes all the Difference [VIDEO]

Can Twitter Save Your Life?

3 Steps to a Regret-Free Life

Live Happy Now

33 Ideas for Happy Travels

3 Must-Have Mindfulness Apps

Tom Rath: Are You Fully Charged?

Become More Resilient in 9 Simple Steps

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