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6 Journaling Techniques: Interventions in Positive Psychology

1. Best Possible Self Exercise: Imagine yourself in the future, when everything has gone as well as it possibly could, and you have reached your full potential. Take some time to consider this each day; write about this and reflect on it.


2. Blessings Exercise: At the end of each day, reflect on three things that went well that day, for which you are grateful. Ideally done before going to sleep each day.


3. Gratitude Visit: Write a letter expressing gratitude to someone you have never

properly thanked. Visit the person and read the letter to him or her. *This is a one-time; you may want to supplement the rest of the days with reflection on the process and experience of gratitude within each of the 5 days.


4. Life Summary: Write a summary of your life as you would like to be remembered.

Reflect on what you could change to bring this about. Take some time to consider this

each day; write about this and reflect on it.


5. Savoring Exercise: Take a few minutes each day to reflect on a pleasurable

experience and enjoy the positive emotions.


6. Strengths Exercise: Identify areas of your personal strength. Find new ways to use

these strengths in your life. Spend a bit of time each day focusing on a particular

strength and how you see it operating within your life.


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