The Success Journal
We have all heard of the power of positive thinking to cure what ails you. You know, the ol’ cup is half full rather than half empty game. In fact, I’ve seen research that suggests positive thinking can not only make you happier, but it can also make you healthier, as well as luckier! (See a great book, “The Luck Factor” by Richard Wiseman. Here’s a link: LUCK FACTOR, THE
The Success Journal is a powerhouse of a daily practice that could change your life. It will train you to think positively, in under five minutes a day. Now that’s a bargain if there ever was one. This technique is so powerful, that some of my clients actually believe it cured their depression*.
I remember one client who was about to go on anti-depressants. She felt that she would never be able to lose weight and attract a boyfriend, and that she would never amount to anything professionally. I recommended she begin keeping a Success Journal. I saw her several months later and, with a big smile on her face, she told me her whole life had changed. She said that she was a list maker who used to get to the end of the day depressed about how much was still on her to-do list. Now she goes to bed amazed by how much she has accomplished. Not only did she not need the andti-depressants, but she was down 15 lbs (without dieting), and had a revived social life. A month or two later, I bumped into her at Open Studios. She was with her new boyfriend, and shared with me that she was training for a triathlon!
What is the Success Journal?
Each night before you go to sleep, you write down two (or more) good things from your day. The list could include a smile from a loved one, a couple of minutes in the sun, or even a renewed appreciation that your car started when you turned the key! That’s it.
Why is the Success Journal so effective?
1. You do it right before you go to sleep at night.
The time before you fall asleep is a very open time for your subconscious mind (the part of your mind that controls your automatic thoughts and behaviors). The conscious mind is winding down, and so you are very open to suggestion.At this critical juncture, you put on a positive filter as you reflect on your day. You then go to sleep on a positive note. Imagine how this will affect the quality of your sleep. And if you sleep well, imagine how you will feel when you wake up in the morning. So, you start your day well rested, on a positive note, which benefits your whole day.
Then at the end of the day, again you put on your positive filter, re-enforcing your new habit. After 30 days, you will have re-trained your brain to notice the many wonderful things in your life. You will have created an attitude of gratitude that will act as a magnet for more positive things in your life.
2. It takes less than five minutes.
In our busy lives, we often have barely a moment to spare. That’s why I love the Success Journal. How long will it take you to write two good things from your day? Two to five minutes I would guess. Moreover, the Success Journal is an easy habit to establish and keep, because you are appending it to something you are already doing-going to bed.
3. The benefits dramatically outweigh the investment.
In other words, it works, and it’s easy! Depression is all about the way we talk to ourselves, and the thoughts in our heads. Depressed individuals filter for the negative in life, always seeing the cup as half empty. The Success Journal is a simple and powerful way to retrain our thinking, so that you filter for the positive.Make a commitment now to do this practice for 30 days. Buy a notebook or journal today, place it by your bed with a pen, and start your changes today! Then please email me and share what you notice!
* This technique is not meant as a substitute for advice from a qualified medical professional. If you feel you suffer from depression, do the Success Journal, and consult a professional.
Amy said,
February 21, 2008 @ 2:04 pm
Dear Renee,
Thank you thank you for continuing to teach me how to think. The podcasts have been such a blessing to me. I love that I listened to the “success journal” and “limiting beliefs” episodes today. Why? Because today, for the first time in my life, I got on the scale and saw a weight loss of more than 10 lbs! I have lost a few pounds here and there, and always gained it back plus more. But this year I am approaching things differently with your podcasts as a guide. I have been successful, and I have overcome my limiting belief that I never lose more than 10 pounds.
Your statement that “weight loss is hard” is a limiting belief was a real eye opener, and I am still processing it. My immediate reaction was “Duh…of COURSE it is hard!” In truth, though, I look back over the 6 weeks in which I have lost the 11 pounds and it hasn’t been that hard! It has been different… And there have been a few hard moments of resisting my kids’ hamburgers and cookies…But really it has been fun! Fun finding friends to go on this journey with, fun learning how to think in a different way, and fun to look in the mirror and notice that I really am working towards my goals and achieving them!
So this is my first success journal entry, and I wanted to share it with you. Thanks for making a difference in my life, and in the lives of my family and friends who are on their own journeys as well. Keep up the amazing work you are doing. I plan to keep up the good work I am doing too!
Amy
Lisa said,
February 27, 2008 @ 4:11 pm
I have struggled to find an “equation” or “anecdote” for weight loss. Thinking like a human being, I assumed that this anecdote had to be this complicated series of complicated rules and regulations that required a lot of money and energy because anything this valuable comes with a large price tag and a lot of sore body parts. All this way of thinking got me was 30 pounds heavier.
I subscribed to your Podcast on iTunes 3 days ago. I have listened to the Prologue up until episode 6 over the last 3 days and I have already started seeing results. In those three days, I have lost 4 pounds with no significant change in my diet or lifestyle.
The guided journey in episode 3 was wonderful and i liked when you spoke about Walt Disney and keeping th dreamer and the critic separate. This makes a lot of sense to me and I thank you for being so passionate about helping others lose the weight they want to lose and recognize what is holding them back. Your program is a god send for me. Thank you.
Phyllis Jones said,
June 23, 2008 @ 8:42 am
I had my first session with Renee on Friday and have begun to feel an amazing difference within myself that I decided to write in a journal every day to keep track of the wonderful journey ahead of me. The success journal will be an important segment of how I begin my entry. Thank you Renee for showing me the path to accomplish my goals.
Amy W said,
August 6, 2008 @ 9:43 am
I have been journaling for most of my life starting when I was young with my diary. Usually when the journal is full I dispose of it. My most recent journal is about 3/4 the way full and I notice so many recurring things/thoughts. I have changed the way I journal from negative (complaining about my job, money, spouse, friends etc) to what is good in my life. What a difference it has made in my outlook! Thank you Renee!!!!