Instant Happy Journal
I love journaling. I love the feeling of pen on paper. I feel I write more from the heart when I’m holding a felt tip in my hand – rather than typing on a keyboard.
For me a journal is like a Soul-Mega-phone or a Ouija board. I sit down in front of it with no clues as to what I’m going to be writing, then start writing, until suddenly I realize, “Ohhhhh, so that’s what I’m thinking.”
Basically, I not only write about what I know – I write about what I didn’t know that I knew until I started to write in my journal! I’m joking – but I’m serious.
Because I’m passionate about journal writing, I’m excited to have created this INSTANT HAPPY JOURNAL for YOU to write in – so you can enjoy the opportunity to eavesdrop in on your soul’s inner longings and fears.
My mission: I want to help you to live your happiest life.
My strategy: I’ve filled the pages of this INSTANT HAPPY JOURNAL with what I call “happiness prompters” – a range of motivational quotes, thought-provoking questions, scientific research studies, soul-stirring philosophical thoughts etc – Each page’s “happiness prompter” is meant to inspire you to reflect and focus on where the most joy, appreciation and love can be found.
This journal also has fill-in dates so you can reflect and write at your own pace. Feel free to write either in the morning (to set an intention) or at day’s end (to share a reflection).
Many of the happiness prompters are ones I use with my family. For example, in my home we have one of my Instant Happy posters displayed on the inner side of our front door, which we read every day:
“Something awesome is going to happen today. I can’t wait to see what it will be.”
Having this happiness prompter in our faces on a daily basis reminds us to be what I call “awesome seekers.” Keeping this quote in mind helps us tune into the frequency of awesome—and to perk up and appreciate what’s happy in our day.
Being an awesome seeker has been shown to increase happiness—in particular, when the awesomeness sought gets recorded in a journal.
In a recent study, University of California researchers divided participants into three groups. The first wrote once a week in a journal about five awesome things they were grateful for. The second described five daily hassles. The third listed five random events.
The results? Those in the first journal group reported an increase in happiness, more optimism about their future, and more improvement in health problems than those in the other two groups.
This Instant Happy Journal I created is filled with 365 different happiness prompters. Each one will inspire you in a variety of ways to be an awesome seeker—paying mindful attention to all the good people and good events your life is blessed with! (And mindfully reframing those less-good challenges.)
With this Instant Happy Journal, day by day (or night by night) you will train your brain to focus on where the most inspiration, gratitude, and joy are to be found.
Pre-order the INSTANT HAPPY JOURNAL today
Instant Happy Book
A quick explanation of the happiness perks of buying INSTANT HAPPY:
This book is filled with “Inspirational Flashcards” — fun and powerful posters which quickly remind you of positive psychological beliefs and productive habits that will lead you to your happiest life! Keep a copy in your briefcase, pocketbook, bedside drawer, la toilette for a speedy mood booster to help guide you to feel more peaceful, be more confident, and do habits which make you more successful!
The longer explanation:
INSTANT HAPPY offers what Neural Psychology calls a “pattern interrupt.” Let’s say an event happens which puts you in a grumpy mood. If you’re not careful, your negative thoughts about this one solo circumstance can create a downward spiral, where you quickly go from merely thinking “This one thing sucks,” to “My whole day sucks,” to “My whole life sucks,” to “The world sucks,” to “Distant galaxies suck.” Basically, without a pattern interrupt, a sad person can get grumpier, and an angry person can get crankier! Happily MRI’s of the brain have shown that when a person starts to think happy thoughts, they can send a surge of blood flowing into brain regions associated with happiness (the left prefrontal cortex) — thereby literally refueling their positivity.Plus, recent studies on learning show that when you incorporate visuals into your learning process, you may be able to better “record” a message into your permanent memory bank. This is why using flashcards with pictures help people to learn info better! Similarly, this is why my positivity-pushing posters can jackhammer-drill home positive messaging in a stronger way than words alone.
Personally, I know how hard it is to find free time in today’s uber-busy, espresso-chugging, hyper-active world. So besides using my Instant Peptalk App for quickie happiness boosters, I recommend these other go-to “Instant Happy” Tools to keep you feeling positive, strong and motivated – no matter what your challenges!
Pickup some INSTANT HAPPY today
MY GO-TO HAPPINESS TOOLS:
1. Do a Shower Power Meditation
Take a shower and multi-task washing away your stress and anxiety. Concentrate on the feel of the water upon your skin. Envision the power of the shower washing away your negative thoughts! Whoosh! Envision fear, regret, and anger soaping off you and swirling down the drain.
2. Send the Universe Some “Muah!”
Gratitude is often the antidote to depression. And that’s a researched fact. A study done by the University of California showed that when people took time each day to think about five things that made them happy, they increased their overall joy and improved some health issues as well. With this in mind, send five “muahs!” to the universe. Literally. Think up something you’re grateful about, then pucker up and blow the universe a kiss! Then do it again! Appreciate. Blow a kiss. Repeat. Appreciate. Blow a kiss. Repeat.
3. Juice up Your Spirit
I love how I feel when I’m drinking freshed pressed juices on a regular basis. They increase my energy – and help me to feel healthier and happier! (Oh – and younger too – thanks to those awesome anti-oxidants they provide!) My personal favorite is beQu juice – which has no preservatives, no added sugar, and they’re not pasteurized. They’re just fresh raw fruits and veggies – in yummy and quirky combinations. I prefer beQu juices because they’re made with a special Norwalk Press – a machine which enables their juices to retain 3-5 more nutritional value over juices made with a plain ol’ standard centrifugal juicer.
4. Sniff Your Way to a Happier Mood
Studies from the University of Miami School of Medicine report that lavender is a major olfactory happiness tool—shown to improve mood, soothe anxiety, and even help to reduce some physical pains. If you don’t have lavender around your home, grab a bottle of Vanilla Extract from your kitchen cabinet. This yummy scent is also considered a powerful aromatherapy happiness booster.
Added Bonus: Studies also show the scent of vanilla arouses men, so considered yourself forewarned!
5. Get Lit
Studies show that sitting in dark rooms can lead to darker thoughts and that, alternatively, spending time in bright light (from being outside in the sun or inside in very well-lit rooms) can create happier brain chemistry. With this in mind, the Princeton Theological Seminary recommends something called “happy light bulbs,” which is either 60- or 100-watt daylight bulbs.
6. See problems from a headstand position
Yoga in general is a wonderful practice to keep your mind, body, spirit at their happiest and healthiest. Many yoga passionistas (including celebrity yoga guru and fellow Positively Positive contributor Jennifer Pastiloff) especially recommend doing headstands to release stress. MRI studies even back up a headstand’s mood-boosting benefit—showing how regular headstands literally improve brain function.
6. Get Doodle Happy
Grab some magic markers and doodle lots of heart icons. Big heart doodles. Small heart doodles. Give some of the heart doodles smiley faces. The silliness of this doodling action combined with the repeated visual stimuli of seeing icons representing love will cheer you up.
Extra Feel Good Bonus: Doodle your heart icons on a plain white card and mail it to a friend/loved one with a note expressing your adoration of them
7. Stare at something yellow.
Put on a yellow shirt. Buy some yellow flowers. “Yellow can lift your spirits and self-esteem,” says color psychologist Angela Wright.
8. Walk on something green.
Being surrounded by nature is good for human nature. Go take a hike – or go for a stroll in the park.
9. Say “ohmmmmm.”
Give yourself the gift of five minutes of quiet time, sitting in a comfortable position, humming “ohmmmmmm.” Studies show the sound of this vibrating in your throat relaxes your body—even warming up the skin a bit.
10. Organize your home/office
You’ll wind up cleaning up messy thoughts in the process. It’s a funny thing how the less clutter you have all around you, the more calm your mind becomes.
11. Give yourself a helpful hand
Try some hand reflexology. Massage the chakra points on your palms – right at the base of each thumb. They match up with your adrenal glands, which need a little loving attention when you’re stressed/depressed. Hold one hand in the other, then use the pad of your thumb to gently but firmly massage this zone.
12. Give someone else a helping hand
Studies show that doing acts of altruism and kindness create an instant happy mood boomerang – raising the serotonin in the giver as well as the receiver of these actions of love. Interestingly, studies show that even observing someone else do something kind can increase one’s own happiness levels. There’s even an expression for this called “Helper High.”
With this “Helper’s HIgh” in mind, feel free to share this list of happiness tools with others – and give yourself an “instant happy” for knowing you might be improving someone’s day!