Your brain is hardwired to create shortcuts. It can lead to cognitive biases, which are beliefs we all have without justification. It can present itself in many ways, but doubting ourselves gives us an easy excuse not to do something. What are three things you're proud of achieving in your life so far? Write affirmations that celebrate and reinforce these accomplishments. What are three things you would like to accomplish in the next year, and why are they important to you? Promises Transformational Change: Committing to this daily ritual can lead to incredible shifts in your life, resulting in visible, transformational changes.

What's something that's missing from your life right now, and how can you work towards filling that void? List 3 things about someone you love that you're grateful for, and write down how they enrich your life. An example of an affirmation message could be: “I am capable, confident, and achieve my goals effortlessly.” The key is to focus on your strengths or the positive attributes you want to foster within yourself. How do you write an affirmation list? You don’t need a partner or anyone else to make you feel complete. Embrace who you are and remember that you are more than enough. 9 – I am proud of who I am. Rather than memorizing specific affirmations, you should focus on the emotions that inspire the phrase. When you focus on your feelings, it can help you remember your reason. There’s no right or wrong phrase to use as the affirmation should be true to you and how you feel.

When writing or speaking affirmations, make sure you use them in the present tense. Set a strong intention by understanding your struggle and choosing to believe in the power of your own mind. Taber JM, Klein WMP, Ferrer RA, et al. Optimism and Spontaneous Self-affirmation are Associated with Lower Likelihood of Cognitive Impairment and Greater Positive Affect among Cancer Survivors. Annals of Behavioral Medicine 2015;50(2). doi:10.1007/s12160-015-9745-9

What's one aspect of yourself that you're currently working on improving, and what steps are you taking to make progress? Wakslak CJ, Nussbaum S, Liberman N, Trope Y. Representations of the self in the near and distant future. Journal of Personality and Social Psychology. 2008; 95:757–773. [ PMC free article] [ PubMed] [ Google Scholar] These guided diaries, filled with inspiring prompts and uplifting quotes, help rewire our mindset, align our thoughts, and invite more positivity into our lives.

Download 3 Free Self-Compassion Tools Pack (PDF)

What are three things you appreciate about your relationship with your family, and how do they make you feel like you belong?

List 5 hobbies or activities that you're grateful to have in your life, and write down how they contribute to your happiness. List 3 things you own that you're grateful for, and write down why they hold special meaning to you. Write a letter to someone you have had a falling out with, apologizing for your role in the conflict and expressing your desire to make things right.Freitas AL, Salovey P, Liberman N. Abstract and concrete self-evaluative goals. Journal of Personality and Social Psychology. 2001; 80:410–412. [ PubMed] [ Google Scholar] Reflect on a time when you overcame a challenge. What did you learn from the experience, and how can you apply that to your future goals? What are three things you want to learn or master, and how will they contribute to your personal growth? As I mentioned above, you want to focus on the feeling you want more than any specific idea. Keep it general, and play with different types of answers.