November 7, 2024 • 8 mins
50 Happy Journal Prompts
Can you actually train your brain to be happier? Join us as we uncover the science and strategies behind happy journaling, a transformative practice designed to boost everyday joy and well-being. In this episode, we promise to equip you with specific journal prompts that leverage neuroplasticity to help you cultivate a positive mindset. By focusing on positive memories, strengthening meaningful relationships, and aligning your achievements with personal values, you'll learn how to create stronger neural pathways that counteract the brain's natural negativity bias and elevate your overall mood.
We delve into the core principles of intentional journaling and its power to shape your perspective on life. Highlighting joy, gratitude, and appreciation, we discuss how conscious reflection can actively build a happier mindset. Whether you're new to journaling or looking to deepen your practice, our conversation offers practical tips and real-life examples to make happiness a deliberate and achievable goal. Tune in to discover how these mindful practices can empower you to take control of your happiness and lead a more fulfilled life.
LeStallion offers premium PU leather journal notebooks for writing, dedicated to all those who are pursuing their dreams and goals, or nurturing their personal development and mental health.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Hey, so you know how we've been talking about finding
more joy in like everyday life.
Well, I was doing some readingand I found this whole concept
called happy journaling Happyjournaling.
Yeah, happy journaling and Ithought it would be something
kind of fun to dive into.
Okay.
Speaker 2 (00:16):
Yeah, I'm always down for like simple practices that
can make a big difference.
Speaker 1 (00:19):
Right, and this one is all about using journal
prompts, but like, not yourtypical, like what did I do
today?
Kind of prompts.
These are more like I don'tknow, almost like happiness
hacks, like designed to rewireyour brain for more joy.
Speaker 2 (00:33):
OK, now you've got me really curious.
Tell me more about thesehappiness hacks.
Speaker 1 (00:37):
So, basically, I found this blog post by this
woman, clara Penrose, and shelays out all these different
prompts and they're likecategorized by theme, you know.
So there's like memories andmoments, and then you've got
like people and relationshipsand achievements and goals.
It's just interesting how shebreaks it down.
Speaker 2 (00:54):
So it's all about reflecting on the good stuff,
but with a purpose.
Speaker 1 (00:58):
Exactly, and she dives into all sorts of things
like gratitude, appreciation,which I know we always talk
about.
But before we get into like thenitty gritty of it all, I'm
curious from your perspective,like what's the science behind
this?
What's actually happening inour brains when we do this kind
of journaling?
Speaker 2 (01:14):
Well, you can almost imagine your brain like a vast
network of paths, right, everytime you have a thought or an
experience, you're essentiallywalking down one of these paths,
and the more you walk it, themore defined it becomes.
So, with happy journaling,you're kind of like paving those
happy paths.
Speaker 1 (01:33):
So we're strengthening those connections
in our brain.
Speaker 2 (01:36):
Exactly, it's called neuroplasticity, which is
basically your brain's abilityto change based on your
experiences.
So by consistently focusing onpositive memories, relationships
, achievements, you'restrengthening those neural
pathways, you're building mentalmuscle memory for happiness.
Speaker 1 (01:52):
Wow, I never thought about it that way.
I can already see how thiscould be a game changer,
especially because I know for meI can get stuck in those like
negative thought loops sometimes.
Speaker 2 (02:02):
Oh, absolutely, and that's what's so fascinating
about our brains.
We often have this negativitybias.
We're just wired to be moresensitive to threats, to danger.
It's a survival mechanism,really.
Speaker 1 (02:12):
So we're basically fighting against our own brains
when we try to focus on thepositive.
Speaker 2 (02:16):
In a way, yeah, but by consciously choosing to focus
on positive experiences,through practices like happy
journaling, we can train ourbrains to overcome that
negativity bias.
Speaker 1 (02:28):
Okay, that makes a lot of sense.
So how does she suggest weactually use these prompts?
Can we dive into some specificexamples?
See how they work?
Speaker 2 (02:34):
Sure, let's start with memories and moments.
One of her prompts asks what isyour happiest memory from the
past year?
It sounds simple, but it can beincredibly powerful.
Speaker 1 (02:45):
You know me always up for a good walk down memory
lane, but I've never reallythought about it as like a way
to boost happiness.
Speaker 2 (02:51):
Yeah, and that's where that reflection part
really comes into play, right.
Speaker 1 (02:54):
Yeah.
Speaker 2 (02:55):
When you take the time to actually recall a happy
memory, like really dive backinto it, you're not just
remembering it, you'rereactivating those neural
pathways, those feelings,everything.
Speaker 1 (03:04):
Oh, okay.
So it's like giving your braina workout, but with good vibes
only.
Speaker 2 (03:11):
Exactly, and those positive emotions they have like
a ripple effect.
They can influence yourthoughts, your behavior, even
your physical wellbeing.
I mean, there was thisfascinating research done by Dr
Richard Davidson at theUniversity of Wisconsin.
His studies actually show thateven just a few minutes, like
five to ten minutes, of mindfulreflection on positive
experiences can lead to anincrease in feelings of
happiness and well-being thatcan last for hours, sometimes
(03:33):
even days.
Speaker 1 (03:34):
Wow, no kidding.
Okay, I am sold on the wholehappy memories thing.
What about the prompts thatfocus on other people?
Those really suck out to me too.
Speaker 2 (03:41):
Right.
The people in relationshipsprompts people.
Those really stuck out to metoo.
Right.
The people in relationshipsprompts Well.
Those are all about tappinginto the importance of social
connection which, like we allknow, is a huge part of living a
happy life.
Speaker 1 (03:51):
There's that one prompt I think you mentioned it
before that asks you to describea time that you helped someone
and it made you feel good, likewhat's the science behind why
that makes US feel good?
Speaker 2 (04:02):
Well, for one, it triggers the release of
endorphins, those feel-goodchemicals in your brain, the
ones that boost your mood andcan even help reduce pain.
Plus, when we shift our focusto helping others, it can take
our minds off of our ownproblems for a bit.
It helps us get a littleperspective.
Speaker 1 (04:18):
Yeah, it's funny how helping someone else can
actually make you feel betterequipped to deal with your own
stuff.
Speaker 2 (04:24):
Oh, it's so true.
Even those small acts ofkindness, they can create a
ripple effect.
You know it's like that.
Pay it forward, concept inaction.
Speaker 1 (04:33):
Love.
That OK.
So we've talked about memories,we've talked about
relationships.
This is making me rethink mywhole approach to journaling.
But what about the wholeachievements and goals category?
I have to admit I was a littleI don't know skeptical of that
one.
Speaker 2 (04:48):
I get it.
It might seem kind ofcounterintuitive at first, like
how could reflecting on whatyou've achieved boost your
happiness, but I think the keyhere is really focusing on the
why behind your goals.
Speaker 1 (04:58):
Yeah.
Speaker 2 (04:59):
Like why are these things important to you?
How do they connect with yourvalues?
Speaker 1 (05:02):
You know, so it's less about checking things off a
to do list and more aboutmaking sure your actions are
lining up with your values.
Speaker 2 (05:08):
about checking things off a to-do list and more about
making sure your actions arelining up with your values
Exactly.
She even has this one promptthat asks describe a goal you're
working towards and how itreflects something you deeply
care about.
Just taking the time to reallythink about that can be so
motivating.
Speaker 1 (05:20):
It's like tapping into your own personal drive,
that fire that comes from within.
Speaker 2 (05:23):
Yes, it's that intrinsic motivation, and when
you're driven by that, the wholejourney, even with its
challenges, becomes way moreenjoyable.
Speaker 1 (05:31):
Yeah, for sure, it's about the journey, not just the
destination, right?
Speaker 2 (05:35):
A hundred percent.
And you know, clary even hasprompts that are all about
celebrating your successes, eventhe small ones we're often so
good at focusing on what wehaven't done yet.
Speaker 1 (05:44):
You know, tell me about it, I'm the queen of
moving the goalposts, always onto the next thing?
Oh, tell me about it.
I'm the queen of moving thegoalposts always on to the next
thing, Right.
Speaker 2 (05:49):
But taking the time to really celebrate those wins
can totally shift your mindset,you know, create a more positive
feedback loop.
It reinforces that sense of hey, I can do this.
Speaker 1 (05:59):
I love that.
Ok, so we've covered happymemories, relationships
achieving our goals, but there'sone more piece to this whole
happiness puzzle, right, andit's something I know you're
passionate about.
Gratitude, yes, and of courseClara has a whole section in her
happy journaling guide about it.
But before we get into herspecific prompts, I'm curious
(06:19):
from your perspective why isgratitude so powerful?
Speaker 2 (06:23):
Well, it's really about shifting your focus.
Instead of focusing on what youlack, it's about appreciating
what you have.
Speaker 1 (06:29):
It's so easy to get caught up in comparing ourselves
to others, right, like, oh,they have that, but I don't.
It's such a trap.
Speaker 2 (06:34):
Totally.
But gratitude flips the script.
It helps you really appreciateall the good stuff, both big and
small, that you might normallyjust take for granted.
Speaker 1 (06:44):
I love that.
It's like that saying you can'tbe happy if you're always
searching for something else.
Speaker 2 (06:51):
Yes, and the best part, gratitude isn't just about
feeling good in the moment.
It can help you create a morepositive outlook on life in
general, and that influenceseverything your actions, your
relationships, even your health.
Speaker 1 (07:02):
Okay, I'm convinced.
What kind of gratitude promptsdoes Clara suggest?
Speaker 2 (07:06):
She has a ton, but the ones that I find most
effective encourage you to bereally specific.
So, instead of just writing,I'm grateful for my family,
which is great, don't get mewrong, but she wants you to dive
deeper, like why are yougrateful for your family?
What qualities do youappreciate most about them?
How do they make your lifericher?
Speaker 1 (07:24):
I love that it's so easy to just go through the
motions and not really thinkabout those things Totally.
Speaker 2 (07:29):
And it doesn't have to be just about people.
You can use it for anythingreally Like a beautiful sunset,
a delicious meal, you name itAnything that brings you even a
little spark of joy.
Speaker 1 (07:39):
Okay, I think I'm really starting to get a sense
of how all these differentcategories work together.
It's not just about randomlywriting down your thoughts.
It's about making a consciouschoice to focus on the positive
and build those pathways in yourbrain that lead to more
happiness.
Speaker 2 (07:55):
That's it, and I think that's where the real
magic of happy journaling lies.
You know, it's not aboutforcing yourself to feel happy.
It's about cultivating amindset that naturally leans
towards joy, towards gratitude,towards really appreciating all
the good stuff life has to offer.
Speaker 1 (08:10):
So what about you?
Do you think this is somethingyou could try?
I'm definitely feeling inspired.
Speaker 2 (08:15):
Oh, absolutely.
I love that we've had thisconversation Honestly.
It's such a good reminder thathappiness isn't something that
just happens to us.
We have the power to create it.
Speaker 1 (08:25):
Couldn't agree more.
So until next time, go outthere and find the joy in the
everyday right.
Hey, so you know how we've been talking about finding
more joy in like everyday life.
Well, I was doing some readingand I found this whole concept
called happy journaling Happyjournaling.
Yeah, happy journaling and Ithought it would be something
kind of fun to dive into.
Okay.
Speaker 2 (00:16):
Yeah, I'm always down for like simple practices that
can make a big difference.
Speaker 1 (00:19):
Right, and this one is all about using journal
prompts, but like, not yourtypical, like what did I do
today?
Kind of prompts.
These are more like I don'tknow, almost like happiness
hacks, like designed to rewireyour brain for more joy.
Speaker 2 (00:33):
OK, now you've got me really curious.
Tell me more about thesehappiness hacks.
Speaker 1 (00:37):
So, basically, I found this blog post by this
woman, clara Penrose, and shelays out all these different
prompts and they're likecategorized by theme, you know.
So there's like memories andmoments, and then you've got
like people and relationshipsand achievements and goals.
It's just interesting how shebreaks it down.
Speaker 2 (00:54):
So it's all about reflecting on the good stuff,
but with a purpose.
Speaker 1 (00:58):
Exactly, and she dives into all sorts of things
like gratitude, appreciation,which I know we always talk
about.
But before we get into like thenitty gritty of it all, I'm
curious from your perspective,like what's the science behind
this?
What's actually happening inour brains when we do this kind
of journaling?
Speaker 2 (01:14):
Well, you can almost imagine your brain like a vast
network of paths, right, everytime you have a thought or an
experience, you're essentiallywalking down one of these paths,
and the more you walk it, themore defined it becomes.
So, with happy journaling,you're kind of like paving those
happy paths.
Speaker 1 (01:33):
So we're strengthening those connections
in our brain.
Speaker 2 (01:36):
Exactly, it's called neuroplasticity, which is
basically your brain's abilityto change based on your
experiences.
So by consistently focusing onpositive memories, relationships
, achievements, you'restrengthening those neural
pathways, you're building mentalmuscle memory for happiness.
Speaker 1 (01:52):
Wow, I never thought about it that way.
I can already see how thiscould be a game changer,
especially because I know for meI can get stuck in those like
negative thought loops sometimes.
Speaker 2 (02:02):
Oh, absolutely, and that's what's so fascinating
about our brains.
We often have this negativitybias.
We're just wired to be moresensitive to threats, to danger.
It's a survival mechanism,really.
Speaker 1 (02:12):
So we're basically fighting against our own brains
when we try to focus on thepositive.
Speaker 2 (02:16):
In a way, yeah, but by consciously choosing to focus
on positive experiences,through practices like happy
journaling, we can train ourbrains to overcome that
negativity bias.
Speaker 1 (02:28):
Okay, that makes a lot of sense.
So how does she suggest weactually use these prompts?
Can we dive into some specificexamples?
See how they work?
Speaker 2 (02:34):
Sure, let's start with memories and moments.
One of her prompts asks what isyour happiest memory from the
past year?
It sounds simple, but it can beincredibly powerful.
Speaker 1 (02:45):
You know me always up for a good walk down memory
lane, but I've never reallythought about it as like a way
to boost happiness.
Speaker 2 (02:51):
Yeah, and that's where that reflection part
really comes into play, right.
Speaker 1 (02:54):
Yeah.
Speaker 2 (02:55):
When you take the time to actually recall a happy
memory, like really dive backinto it, you're not just
remembering it, you'rereactivating those neural
pathways, those feelings,everything.
Speaker 1 (03:04):
Oh, okay.
So it's like giving your braina workout, but with good vibes
only.
Speaker 2 (03:11):
Exactly, and those positive emotions they have like
a ripple effect.
They can influence yourthoughts, your behavior, even
your physical wellbeing.
I mean, there was thisfascinating research done by Dr
Richard Davidson at theUniversity of Wisconsin.
His studies actually show thateven just a few minutes, like
five to ten minutes, of mindfulreflection on positive
experiences can lead to anincrease in feelings of
happiness and well-being thatcan last for hours, sometimes
(03:33):
even days.
Speaker 1 (03:34):
Wow, no kidding.
Okay, I am sold on the wholehappy memories thing.
What about the prompts thatfocus on other people?
Those really suck out to me too.
Speaker 2 (03:41):
Right.
The people in relationshipsprompts people.
Those really stuck out to metoo.
Right.
The people in relationshipsprompts Well.
Those are all about tappinginto the importance of social
connection which, like we allknow, is a huge part of living a
happy life.
Speaker 1 (03:51):
There's that one prompt I think you mentioned it
before that asks you to describea time that you helped someone
and it made you feel good, likewhat's the science behind why
that makes US feel good?
Speaker 2 (04:02):
Well, for one, it triggers the release of
endorphins, those feel-goodchemicals in your brain, the
ones that boost your mood andcan even help reduce pain.
Plus, when we shift our focusto helping others, it can take
our minds off of our ownproblems for a bit.
It helps us get a littleperspective.
Speaker 1 (04:18):
Yeah, it's funny how helping someone else can
actually make you feel betterequipped to deal with your own
stuff.
Speaker 2 (04:24):
Oh, it's so true.
Even those small acts ofkindness, they can create a
ripple effect.
You know it's like that.
Pay it forward, concept inaction.
Speaker 1 (04:33):
Love.
That OK.
So we've talked about memories,we've talked about
relationships.
This is making me rethink mywhole approach to journaling.
But what about the wholeachievements and goals category?
I have to admit I was a littleI don't know skeptical of that
one.
Speaker 2 (04:48):
I get it.
It might seem kind ofcounterintuitive at first, like
how could reflecting on whatyou've achieved boost your
happiness, but I think the keyhere is really focusing on the
why behind your goals.
Speaker 1 (04:58):
Yeah.
Speaker 2 (04:59):
Like why are these things important to you?
How do they connect with yourvalues?
Speaker 1 (05:02):
You know, so it's less about checking things off a
to do list and more aboutmaking sure your actions are
lining up with your values.
Speaker 2 (05:08):
about checking things off a to-do list and more about
making sure your actions arelining up with your values
Exactly.
She even has this one promptthat asks describe a goal you're
working towards and how itreflects something you deeply
care about.
Just taking the time to reallythink about that can be so
motivating.
Speaker 1 (05:20):
It's like tapping into your own personal drive,
that fire that comes from within.
Speaker 2 (05:23):
Yes, it's that intrinsic motivation, and when
you're driven by that, the wholejourney, even with its
challenges, becomes way moreenjoyable.
Speaker 1 (05:31):
Yeah, for sure, it's about the journey, not just the
destination, right?
Speaker 2 (05:35):
A hundred percent.
And you know, clary even hasprompts that are all about
celebrating your successes, eventhe small ones we're often so
good at focusing on what wehaven't done yet.
Speaker 1 (05:44):
You know, tell me about it, I'm the queen of
moving the goalposts, always onto the next thing?
Oh, tell me about it.
I'm the queen of moving thegoalposts always on to the next
thing, Right.
Speaker 2 (05:49):
But taking the time to really celebrate those wins
can totally shift your mindset,you know, create a more positive
feedback loop.
It reinforces that sense of hey, I can do this.
Speaker 1 (05:59):
I love that.
Ok, so we've covered happymemories, relationships
achieving our goals, but there'sone more piece to this whole
happiness puzzle, right, andit's something I know you're
passionate about.
Gratitude, yes, and of courseClara has a whole section in her
happy journaling guide about it.
But before we get into herspecific prompts, I'm curious
(06:19):
from your perspective why isgratitude so powerful?
Speaker 2 (06:23):
Well, it's really about shifting your focus.
Instead of focusing on what youlack, it's about appreciating
what you have.
Speaker 1 (06:29):
It's so easy to get caught up in comparing ourselves
to others, right, like, oh,they have that, but I don't.
It's such a trap.
Speaker 2 (06:34):
Totally.
But gratitude flips the script.
It helps you really appreciateall the good stuff, both big and
small, that you might normallyjust take for granted.
Speaker 1 (06:44):
I love that.
It's like that saying you can'tbe happy if you're always
searching for something else.
Speaker 2 (06:51):
Yes, and the best part, gratitude isn't just about
feeling good in the moment.
It can help you create a morepositive outlook on life in
general, and that influenceseverything your actions, your
relationships, even your health.
Speaker 1 (07:02):
Okay, I'm convinced.
What kind of gratitude promptsdoes Clara suggest?
Speaker 2 (07:06):
She has a ton, but the ones that I find most
effective encourage you to bereally specific.
So, instead of just writing,I'm grateful for my family,
which is great, don't get mewrong, but she wants you to dive
deeper, like why are yougrateful for your family?
What qualities do youappreciate most about them?
How do they make your lifericher?
Speaker 1 (07:24):
I love that it's so easy to just go through the
motions and not really thinkabout those things Totally.
Speaker 2 (07:29):
And it doesn't have to be just about people.
You can use it for anythingreally Like a beautiful sunset,
a delicious meal, you name itAnything that brings you even a
little spark of joy.
Speaker 1 (07:39):
Okay, I think I'm really starting to get a sense
of how all these differentcategories work together.
It's not just about randomlywriting down your thoughts.
It's about making a consciouschoice to focus on the positive
and build those pathways in yourbrain that lead to more
happiness.
Speaker 2 (07:55):
That's it, and I think that's where the real
magic of happy journaling lies.
You know, it's not aboutforcing yourself to feel happy.
It's about cultivating amindset that naturally leans
towards joy, towards gratitude,towards really appreciating all
the good stuff life has to offer.
Speaker 1 (08:10):
So what about you?
Do you think this is somethingyou could try?
I'm definitely feeling inspired.
Speaker 2 (08:15):
Oh, absolutely.
I love that we've had thisconversation Honestly.
It's such a good reminder thathappiness isn't something that
just happens to us.
We have the power to create it.
Speaker 1 (08:25):
Couldn't agree more.
So until next time, go outthere and find the joy in the
everyday right.
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