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Creating a Joy Journal

Updated: Dec 1, 2021

Uncovering purpose and creating more joy, love, compassion and happiness in your life.


Mindfulness Waterford

What is a Joy Journal?


A Joy Journal consists of three different parts:


1. Gratitude List


To be completed daily. 3-5 things you truly appreciate and are grateful for in your daily life. Gratitude is a very powerful state in fact the more you find to appreciate and be grateful for, the better your emotional, mental and physical state – which results in having, even more, to be grateful for. The key here is to actively seek out these gratitudes throughout the day, meaning when it comes to writing them out at night - they flow with grace and ease.


2. Intentions / Creations


To be completed daily (directly after gratitude list). Use your Joy Journal to document and plan out your goals and dreams for each area of your life. Make a note of what you would like to achieve in your health, relationships, career, business, finances, spiritually, social and any other aspect of your life that is important to you. Once you have a clear and concise list - select 3-5 of these goals and in the present tense state in your Joy Journal what it is you are intending to create ie. "I AM working towards a happy and loving relationship", "I AM becoming more and more confident", "I HAVE financial ABUNDANCE".


3. (OPTIONAL) Positive Emotional Recollections


These are good memories and happy thoughts. This can include past memories, day-to-day experiences, phrases, photos or pictures, quotes and anything else that inspires you or represents joy in your life. Anything that makes you smile - big or small. The process of writing them down reinforces and consolidates these happy moments.

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How to Create a Joy Journal


Choosing the Journal


Choose a journal that is special. Although you could use an ordinary notebook, it is best to use something that your mind recognises as special. You are more likely to make the most of this tool if it’s beautiful and makes you feel good just looking at it.


There are plenty of special journals to choose from available; however, if you are unable to invest in a special journal financially at the moment, use an ordinary notebook – but find a way to make it special! The more you put into this journal, the more benefit you will gain from it.


Getting Started


Once you have a journal that feels special, it’s time to start filling it in. There are a couple of different ways of doing this: You can divide the journal’s pages into three sections, and put a heading at the beginning of each one for the three different parts; or you can get yourself some coloured markers in three different colours.


To begin, start thinking about what makes you feel good, and write these things into your journal as and when you remember them. It may seem difficult at first; but as you continue, it will become easier and easier. The more you practice thinking of what feels good, the more you’ll be able to access those memories and thoughts.


Keep your Joy Journal with you, and as you go about your day, whenever something happens that feels good, that is fun or you think of something good, write it into the journal. If you cannot have your journal with you, make a note of these things, and create a ritual for yourself of writing them into your journal when you get home.


Complete your Gratitude and Intention practice EVERY.SINGLE.DAY.


Come rain or shine. Document your 3-5 gratitudes for the day, followed by your 3-5 intentions/creations and then let them go. Why? Creating a positive elevated emotion and being happy with what you already have creates the fertile ground needed for you to plant your seeds of intention. To manifest what it is you want in life and to allow your unconscious mind to begin the process of implementing those changes. Soon, very soon - the very creations you once intended to come into fruition will be the gratitudes you give thanks for.


The magic has happened.


Why Bother to Write it into the Journal?


This is not an empty exercise – every time you write something down that feels good, if you pay attention to your body, you’ll notice you start to feel good. This is because your body is reacting to the thought. As you focus on that good thought or memory, your brain produces endorphins and other “feel good” chemicals. The knock-on effect of this impacts your health, your mood, and everything you do. Over time this repeated process causes new neural pathways to form. This is known as neuroplasticity. Over time the new neural pathways strengthen and become automatic and the old pathways lessen and weaken. Positive emotion becomes your go-to emotion.


You are basically rewiring your own brain! Pretty amazing huh!


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How to Use Your Joy Journal


Ensure you update your joy journal frequently. Commit to the gratitude/intention practice for 30 days. Watch your intentions manifest and give thanks. Browse through your Happy Journal regularly, just for a boost of feel-good. The more you do this, the more you’ll develop the habit of feeling good more of the time. Adding to and reading through your Happy Journal regularly will rewire your brain and condition your body for more happiness. You will start to find yourself feeling happier more of the time, without even trying.




Our Rapid Transformation Hypnotherapy and Mindset Coaching Program incorporates Root Cause Hypnotherapy, Meditation, Mindfulness, EFT Tapping, NLP, CBT and Energy Healing from our base in Waterford City, Ireland and WORLDWIDE Online.

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Contact Nicola HERE for more info.

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