Your mental health deserves to be nourished and taken care of. In the pursuit of higher confidence and better quality of life, there is a method that can help you throughout that journey: journalling.

Self-esteem is the pillar of life satisfaction, success, and overall mental and emotional wellbeing. To strengthen that pillar (or build it from the ground up), you need tools. One of the best tools for that endeavour is a self-esteem journal.

Research has found a connection between self-esteem and traits such as inquisitiveness, open-mindedness, and self-confidence. A self-esteem journal will help you to uncover those traits through self-discovery and healing.

There are numerous benefits to writing a self-esteem journal. However, we have singled out a few key ways in which journalling can positively affect the quality of life and evoke confidence. 

Establish Yourself as a Determinant Person

Journalling demands discipline. You can’t properly lead a self-esteem journal if you make an entry once every three months.

Managing to actively keep a journal will help you prove to yourself that you can be persistent. The discipline and determination that you show through journalling will reflect on your self-image.

Every minute you invest in journalling will be an effort that proves that you value your mental health. Not to mention that it can be the first of the many healthy habits you can welcome in your life.

Dedicate Some Time to Yourself

The hectic world we live in doesn’t leave us much time to think about our self-esteem or reflect on our lives. That’s when journalling steps in and takes over.

You deserve time for yourself. However, no one will give you this time – you have to make it for yourself.

Find some time in your busy schedule when you can detach yourself from everything that is going on and devote it to journalling. Those moments will not only help you work with your “self-esteem tool,” but they will also help you unwind and relax.

Focus on Your Uniqueness and Good Qualities

It gets so easy for us to forget about our amazingness. What if you had someone to remind you of how uniquely incredible you are? What if that someone can be you?

Write in your self-esteem journal what you like about yourself. List 5, 10, or more good qualities that makes you appreciate yourself for being who you are.   

Since most of us are prone to judging ourselves, it might take some time to come up with positive traits. Don't think that this is happening because you don't have anything positive to say about yourself. If it happens, it is because you've been overlooking your good qualities. Now, it is time to put them under the spotlight! 

Write Positive Affirmations

You are what you believe. So, let’s start working on those beliefs.

Positive affirmations can create a pattern and change the way you think of yourself. Replace self-reproach with kind and loving words.

Dedicate a place in your journal for self-esteem affirmations. If you don’t feel comfortable with coming up with such affirmations, here are a few to get you started:

• There are no problems I can’t overcome.

• All I need is within me.

• I love who I am.

• I am an original. There is no one like me in the world.

• I am becoming a better version of myself one day at a time.

• I attract positive people into my life.

• I live from a place of abundance.

• I am stronger than I seem.

For more ideas on affirmations, you can check out this Medium post that gives you 33 confidence-boosting positive affirmations. 

You can write any kind of affirmation that you want to imbed in your mind and soul. Reading these out loud would be the best, but if you don’t feel comfortable with that, you can simply repeat them in your mind. 

Go over these affirmations daily. That’s the only way you can secure their place among your beliefs. 

Establish Your Goals

Achieving short-term goals and long-term goals can help you build confidence. But first, you have to set those goals. Putting them in writing will give you a clearer perspective of what you want to accomplish.

Write down your small and big goals. Your life dreams and your next week's plans. Focus on goals that will make you feel good and improve both your mental and physical health.

Try to be as specific as you can when setting these goals. For example, don’t just write “start doing yoga next week" if you don't have the mat and you haven't chosen the class you'll take. Write down "buy yoga mat” and “enroll in a class.” The more specific you get, the bigger will your motivational boost be. 

Goal setting will trigger your inner goal-getter. Make sure that you remind yourself consistently of those goals and keep them updated. 

Memorize Positive Events and Feelings

Who has the brainpower to memorize every single detail that happens in their life? I don't know about you, but there is no such person in my surroundings.

Journalling can be somewhat like your memory keeper. You can store all your best memories in that little book and cherish them forever.

Write about events that made you laugh and emotions that made you feel incredible. Lock in every memory that made you feel good and content.

Later on, you can read those entries when you’re feeling down or dissatisfied. They make you aware of the passing nature of the challenging situations you might be facing at that moment. They’ll also remind you of how amazing life can be, that is, of how amazing YOUR life IS. 

Reflect on Your Thoughts and Experiences

A self-esteem journal can be more than just a box of happy thoughts. It can be a reflection of your growth.

If you become a dedicated journalling writer, with time, you'll be able to notice changes. They can be seen in the way you express yourself or in the number of positive qualities you list about yourself. 

Keep in mind that journalling is reserved for honesty. Be true to yourself and write whatever you want in your journal. Even the bad stuff you write about can help you learn about yourself and clear out your mind. 

Every single entry can give you an overview of your life journey. Moreover, you’ll be able to grasp how strong you and how far you’ve come. 

Final Thoughts

Journalling creates room for acceptance and self-love. The above-mentioned benefits of journalling give you solely a glimpse of its powerful effect. To truly unravel the gifts of journalling, you have to give it a try.

No matter how hard and unnatural it can seem at first, remember the good that will come. Be loyal to your self-esteem journal, and the life you want will be within your reach.  

Dorian Martin is a writer, editor, and educational advisor. His main fields of interest include writing about wellness and improving one’s quality of life. In addition, Dorian has worked as an educational advisor for custom term papers for several years now. He likes to dedicate his free time to meditation, journalling, and blogging.