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Write Now! Tip: Keep a Positivity Journal

March 14, 2017



Note From Rochelle



Dear Readers,




Today’s tip provides one of my favorite writing exercises. You can use it to increase your confidence, work from your strengths, boost your daily successes, and discover your next book idea! Read on to learn more about this amazing tool.




The Write Now! Coach



Write Now: Keep a Positivity Journal

by Rochelle Melander


Over the years, I have frequently asked clients to record their achievements, the encouraging events in their life, or the positive steps they took in a challenging situation. More recently, I have invited clients to write detailed journal entries about a success they have achieved. It seems to me that we richly describe our problems and failures while we mention our successes only in passing. When we do talk or write about our successes, we often diminish our own role in what happened. But when we write in detail about what we did to achieve something, we get better connected to our strengths and how we use them. As a result of doing this exercise, we’re more inclined to work from our strengths. When we encounter a difficult situation, we remember that we can use our strength of curiosity or woo to solve it.


The Positivity Journal. So how about keeping a positivity journal? Grab a new journal (or open a new document on your computer) and use it solely to record your successes and the positive events in your life. Ippoliti suggests that when we start recording positive events, we begin to experience even more positive events. Not a bad outcome for simply writing down the good stuff!


Try this. Here are a few exercises you can do in your positivity journal:

  • Record positive events that happen during the day. This can be anything from seeing a baby bunny to landing a new client.


  • Record the times when you felt engaged, authentic, powerful, confident, and smart. These are signs that you are working from your strengths. Do you see any patterns? How can you apply this knowledge to the times when you feel less engaged?



  • Record your past achievements. It might help to separate your past into categories by theme (the curious years), time (my 20s), or locale (Seattle).


  • Look at a difficult event in your life, perhaps something you have had trouble overcoming. What were the positive actions you took in that situation?


  • Write a detailed account of a significant success in your life. What happened? What positive actions did you take? What strengths did you use? What did you learn about yourself from this experience?


And here’s how this can help you write your book: A few years ago, I attended a day-long event with Fabienne Fredrickson. She had us consider how we’re uniquely brilliant—when we’re working out of our true strengths and feeling engaged, energized, and wise. Try this exercise for a week, and then look back at your journal for examples of your unique brilliance. Then consider: how can you turn your unique brilliance into a book that will benefit your clients and boost your business success?



If you need help discovering how your unique brilliance can become a business-boosting book, connect with me for a complimentary consultation. I’ll be launching a brand new program soon that will help you imagine, create, and publish your business-boosting book!



4 Responses

  1. Janice

    Great article and idea. I had recently come to a similar conclusion myself, about life in general. Keeping yourself “positive” by only focusing on the positive. Too often we get mired down in the negative and don’t even realize we are doing it, or think we are only being realistic. And I like your idea about recording WHEN you feel powerful, or authentic, etc. Not only do you start to realize what situations or people make you feel this way, but perhaps there is also a pattern of behavior we are not aware of. 🙂

    1. Rochelle Melander

      Thanks, Janice! I think staying positive can be hard to do–we are trained to be ‘critical thinkers.’ And I like what you said about recognizing patterns. Thank you!

  2. Camilla Hallstrom

    Wonderful post, Rochelle! A few months ago, I started using an app, “5 Minute Journal”, which essentially is a positivity journal. It’s great because it makes it pretty easy to form a journaling routine. And at least over these past few months, I’ve noticed that a positivity journal makes a big difference! 🙂

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