How to Write

Write every day. Once, for at least ten minutes. If you feel you can elaborate, continue writing. Do not write more than once a day unless you feel a strong need to.

If you hate the rain, do not write that you love the rain. Instead, do not mention the rain, or mention anything positive you see in it, provided it is something you genuinely believe.

Unlike general self-help guidelines about being positive, I am not asking you to adopt positivity or a positive attitude without basis in your experience. I am asking you to write about facts — about something you really feel and experience.

You're going to weave good feelings on a daily basis, to make a colourful spectrum of memories of simple and small things that made you feel positive. Why not remember these moments, or re-remember them again, and highlight them with elaborate description every day.

Write with pen and paper or on a computer. However, it is better to write with pen and paper. Engaging the fine motor system to produce letters by hand has positive effects on learning and memory.

You probably still remember some information from your school because you made an effort to remember them for an exam. Dedicating similar effort, by writing, to remember good experiences and feelings has many benefits. The more parts of your brain engaging in the process, the better you'll remember.

You can't make a painting or take a picture to remember every nice moment, but you can write!

Write about your good memories from the past 24 hours. Someone said something nice about you; you accomplished something that showed a commendable skill; you demonstrated intelligence, wisdom, or kindness, or you simply enjoyed something. You recalled and reflected on a virtue or a good deed you did in the past. Write about all of that. Try to elaborate and even exaggerate if that trait is the complete opposite of what you believe about yourself. You can write less if you already see that positive aspect in yourself.

When journaling ends up being a place to document our negative moments, we end up strengthening them in our attention and memory. So, don't write about them.

For example, for someone who dislikes rain, they can write that it will make many people happy or benefit the earth and plants. If you can't find anything positive, there is no need to write about the event.

Write about your moments of connection with people, especially the good moments where you feel people's kindness or they feel yours, or when you laugh with someone or have a heartfelt conversation.

Write about yourself as a person who deserves and receives appreciation. Gather facts about this from today or older memories to write about the good qualities you possess. Not everyone may be strong, intelligent, productive, or fit other common definitions of success, but every person can find kindness, good morals, and love for others.

It is the missing link that makes us lack sufficient confidence because society was not designed specifically to give us that, not to mention the bad habits from parents, teachers, or friends to suppress self-confidence. Naturally, we need that, and, naturally, it is coupled with the most peaceful moments of childhood when the mother, father, or teacher tells us "Well done!" for something good we've done.

Write about the world in a way that comforts you. I have seen people who cannot watch the news, people who do not want to think about the negative people around them, and others who cannot look at blood. Similarly, there are those who like to see the world as a place of solidarity and love and can bring examples of that, those who like to see laughter and humor, and those who like to see the world as a place where things just continue as they are. Write about the world in the way you like to see it.

There is no single truth or single meaning to this world, so you are not lying to yourself when you are optimistic or pessimistic. Different perceptions of the world can be given, and all can be correct.

Write about yourself, not others, and if you write about others, write within the scope of their interaction with you. For example, those who were good to you, who smiled, or who offered you something.

Write contrary to your recurring narratives. Write about safety when negative thoughts or fear-driven dreams dominate you. Write about the greatness of your achievements when your negative thoughts belittle your accomplishments. Write about your kindness when your negative thoughts see you as evil.

If you cannot find anything positive at all in yourself, or in the events of the previous day, or in your interactions with others, then write about positive moments from the recent past—for example, the past week—or write about the future in a very positive way. The future is neutral because we do not know what it holds, so we can frame it negatively or positively however we choose.

Write about crises but focus on their endings, if possible. Haven't any crises in your life ended? Write about your toughness and resilience if you have endured in the past. Write as if the crisis has ended.

Try to write creatively.