Journaling Your Way to Self-Worth

If your self-worth could use a boost, journaling might be your answer. In this video, I talk about using journaling to improve your sense of self-worth.

Scientific evidence supports the idea that journaling provides a variety of both physical and mental benefits. Because of how the brain is organized, writing removes mental blocks and allows you to use all of your brainpower to better understand yourself, others and the world around you.

This makes it a fantastic tool to build your self-worth. It’s a well-established practice in psychotherapy, and it works equally well for children and adults.

Even better, journaling can use a variety of ways to express your thoughts beyond writing, including doodling, collaging and more.

When journaling to improve your sense of self-worth, you don’t have to start from an empty page. Using your favorite search engine, you can find a wide variety of prompts to help get you going. In this video, I’ll share a few suggestions, but once you get into the groove of journaling, the ideas will flow!

1. Write down your happiest memories.

If you wish, you can get creative and include photos from those moments in time.

Can’t think of any? Here are some suggestions:

  • Times when you felt proud of your accomplishments, such as graduation, your first job, your first solo car or plane trip, etc.
  • Times when you really enjoyed yourself: A holiday party, your wedding, the birth of your child, etc.

These moments can be large or small. The important thing is that these memories must evoke good, positive feelings.

2. Write an affirmation

Journal about how it makes you feel or why you should believe it. Here are some suggestions:

  • I am kind
  • I am good at…
  • People really like my…
  • I’m proud I can…
  • I am loved by…
  • I feel good when…

3. Reverse negative self-talk.

What does your Inner Critic find fault with? Turn that negative statement around and write down the positive affirmation.

For example, if your inner critic says, “Who are you to be doing this?” Write down something like “Why not me?” or “I’m capable of doing this.” or “I am good enough to give this a try.”

Use the affirmation that feels most comfortable. Sometimes you need to ease into positive affirmations by affirming the next step toward the goal, rather than the ultimate positive belief.

4. Visualize your goals.

What do you want to achieve, feel or do today, this week, or by the end of the year? Write that down and put in as many sensory details as you can.

When you’ve achieved that goal, how will you feel? What will you be doing? What does it look like? Are their tastes or smells associated with the achievement of that goal? You want to make your visualization as real as possible.

Regardless of what you journal, make your journaling practice something you look forward to doing. If that means using multiple colored pens, then get some multiple colored pens. If that means using a coloring book as your journal, then get a coloring book. Do whatever will make journaling a happy activity.

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About the author

Carma Spence, is author of Public Speaking Super Powers. She is fiercely committed to guiding women to Owning their Superpowers and turning their knowledge and interests into a profitable business. She is masterful at helping her clients see what is possible for them and supporting them on the journey from where they are to where they want to be, releasing the Mind Goblins of self-doubt, self-sabotage and second-guessing that keep them stuck.

With 20+ years experience in marketing communications and public relations, natural intuitive skills and certification in using some of the most effective transformational coaching tools available, Carma’s mission and commitment is to unleash the inner power every woman entrepreneur possesses so they can boldly go out into the world, transforming the fabric of people’s lives in meaningful and positive ways.

You can find her on Facebook, Twitter, and LinkedIn. Her website is