Self esteem journaling prompts

51 Journaling Prompts for Self-Esteem – Silk + Sonder

Self-esteem journal prompts are one of the lesser-used tools for promoting healthy self-esteem. When we think about building self-esteem, we often think about utilizing positive affirmations, or simply adopting a more positive mindset.

While both of these tools are great, journaling in a way that's geared toward high self-esteem can be a game-changer, because it really gives you to the time to think and adequately organize your thoughts by putting pen to paper. To help you get started, we compiled a list of 51 journaling prompts that can be helpful for anyone who wants to raise their self-esteem.

Self-Esteem Journaling Prompts

1. When do you feel good about yourself?

2. How would your close friends describe you?

3. What went well today?

4. What was challenging for you today?

5. What are the most positive aspects of your life?

6. What do you really love about yourself?

7. What do you do well?

8. What do you want to feel tomorrow?

9. What's holding you back from pursuing your dreams?

10. What is one thing you would do if you knew you couldn't fail?

11. What's one activity that always cheers you up?

12. What's going really well for you in this season of your life?

13. What compliment do you often get that you have a difficult time accepting?

14. When have you showed courage recently?

15. What is your best physical quality?

16. What do you love most about your best friend?

17. What have you learned from past mistakes?

18. What do you consider your safe space? What about it feels so comforting to you?

19. How would you rate your overall mental health?

20. What are some negative things in your life that you can clear out?

21. What is your favorite thing to do?

22. How do you feel about your life right now, overall?

23. Name a quality you have that you know is valuable to people in your life.

24. Name a time in your life when you felt really good about yourself. What were the circumstances?

25. Name a time when you felt really bad about yourself. What made you feel so bad?

26. Do you feel judgement from others? If so, what do you think they are judging?

27. If you tend to overthink, what are you typically ruminating on?

28. What's something you would stop doing if you were more confident?

29. What does the word "confidence" mean to you?

30. Name a person who inspires you. What about them do you look up to?

31. When do you feel your happiest?

32. What intimidates you?

33. Describe the "superhero" version of yourself. What would they do?

34. How can you implement more positive self-talk?

35. What can you learn from your biggest win?

36. Do you believe people love you for exactly who you are? Why or why not?

37. Who in your life looks up to you, and how does it make you feel?

38. How do you feel when you hear other people talking negatively about themselves?

39. What's something that interests you that you would like to learn more about?

40. What little things do you value most in life?

41. List 10 things that make you happy.

42. What's a hobby or activity that you'd really like to try but haven't gotten around to?

43. Write about your dream life.

44. When you need support, who do you typically look to?

45. What does your current bedtime routine look like? Could you improve it? How?

46. Write down five self-love affirmations.

47. Write about something that's upsetting you.

48. What is a unique talent you have?

49. What's something you could change that would make you feel better about yourself?

50. What's something you can do right now that your future self will thank you for?

51. What does high self esteem mean to you?

What is Self-Esteem?

If you find yourself asking, "what is self-esteem, anyway?" That's a fair question, and one worth fully thinking through before you start journaling on it. "Self-esteem" can sometimes seem like a vague term, but it's defined as "confidence in one's own worth or abilities; self-respect."

In other words, self-esteem is about believing in yourself. It's about knowing that you are worthy, and that you deserve the world. So go ahead and pursue that high self-esteem — and do it proudly.

Want more great journaling prompts? Give these blog posts a read:

50 Journaling Prompts for Self-Love
84 Transformative Daily Gratitude Journal Prompts
45 Journaling Prompts to Help Heal Your Inner Child

Self-Esteem Journals, Prompts, PDFs and Ideas

Healthy self-esteem gives you the freedom to be YOU and fully enjoy life.

When we are comfortable with who we are, we can develop more genuine relationships and seek out experiences that fulfill us. In this way, self-esteem can lead to greater levels of happiness and overall quality of life.

Fortunately, there is no shortage of information available on self-esteem. From the self-esteem movement to a plethora of self-help self-esteem books designed to bolster it, the concept is everywhere in society.

With this article, we’ll give you a full recap on valuable self-esteem tools such as the self-esteem journal, affirmations, and worksheets, and finally, an evaluation of the difference between self-esteem and self-acceptance.

Before you continue, we thought you might like to download our three Self-Compassion Exercises for free. These detailed, science-based exercises will not only help you increase the compassion and kindness you show yourself, but also give you the tools to help your clients, students, or employees show more compassion to themselves.

This Article Contains:

Why Have a Self-Esteem Journal?
5 Ideas to Start Journaling
8 Self-Love Journal Prompts
Our 5 Favorite Worksheets and PDFs
Self-Love Affirmations
Self-Esteem vs. Self-Acceptance
PositivePsychology. com Resources
A Take-Home Message
References

Why Have a Self-Esteem Journal?

Eating disorders, social withdrawal, and depression have all been linked to low self-esteem. A 2017 NBC report found that 85% of the American population suffers from low self-esteem (Alton, 2017).

As we hear stories of childhood bullying and increased incidences of depression, anxiety, and suicide, it is evident that “giving everyone a trophy” has not improved the self-worth of children, teens, or adults. There are more effective ways to foster self-esteem, self-acceptance, and self-love rooted in compassion.

Self-esteem is one of the most researched psychological constructs in society. Parents, teachers, coaches, and mentors are continually attempting to foster self-esteem in children, students, athletes, and employees. It is a critical component of success, life satisfaction, and wellbeing.

Self-esteem is an individual’s overall sense of value and attitude about themselves. Since we live with the thoughts, values, and attitudes we have about ourselves every second of our lives, their quality matters.

Signs of healthy self-esteem include:

Pursuing things you enjoy and taking care of yourself
Speaking up for yourself and being assertive
Being able to focus on your own life without comparing yourself to others
Not worrying so much about rejection, failure, or not fitting in
Talking and thinking about yourself in a healthy way
Being able to accept yourself and your situation as it is (self-acceptance)

Not only is self-esteem crucial for quality of life, but it is also a predictor of performance, goal setting, and success.

People with high self-esteem are more likely to set lofty goals, focus on personal development, and persist in the face of failure. In contrast, those with low self-esteem focus on fixing deficiencies, perform just enough to complete a task, and give up when they don’t succeed (Baumeister & Tice, 1985).

Research has also connected self-esteem with open-mindedness, inquisitiveness, truth-seeking, and (not surprisingly) self-confidence (Seyithan, 2019). Self-esteem is a cornerstone of mental, emotional, and physical development and performance in nearly every aspect of life.

In the insightful book Who Am I Without You? 52 Ways to Rebuild Self-Esteem After A Breakup, clinical psychologist Christina G. Hibbert (2015) discusses a method of increasing self-esteem. While the book is written about recovering from failed relationships, the concept is relevant to other areas of life.

She describes the concept of self-esteem as a pyramid of self-worth that includes:

Self-awareness — Seeing ourselves exactly as we are, which includes strengths and weaknesses.
Self-acceptance — Accepting all parts of ourselves.
Self-love — Learning to appreciate ourselves as we are today but also in the process of growth. This includes self-compassion, self-care, and giving and receiving love.
Self-worth — By practicing the parts above, we start to feel our true worth. Self-worth is a lifelong process.

Benefits of journaling

With this pyramid in mind, one practical way to begin fostering healthy self-worth is to start a self-esteem journal using this journal worksheet. Journaling is a way to express thoughts, feelings, and insights freely, and it is a useful tool for self-discovery and healing (Rowe, 2012).

By creating a record of our thoughts and emotions, free from judgment, we can develop a deeper understanding and acceptance of who we are and what we want our values and attitudes to be. The benefits of journaling are specifically why therapists have been recommending the technique of journaling to clients for years.

5 Ideas to Start Journaling

If journaling is so beneficial, why aren’t we all doing it?

One of the biggest obstacles people have with journaling is a lack of time. I’ve also heard clients say they are “just not good at it. ”

Some people think that it is boring, or they don’t know what to write about. On the contrary, some people don’t want to record their thoughts and feelings because they are in a dark space, and there is a fear that it will amplify negative emotions. However, this is precisely why a self-esteem journal is so effective.

The focus of this type of journal is on the positive aspects of life, meaningful moments from today, and dreams about a purposeful future despite the current emotional state. Here are some ideas to start the journaling process:

Buy an inspirational notebook or tool for writing. Decide if you enjoy writing out your thoughts and feelings by hand or if you prefer to type. Writing your ideas and self-reflection by hand can have a more meaningful impact, but whichever method is easier for you to do daily is best.
Pick a time. Schedule a time each day and create a routine to have consistency. Mornings and evenings are often effective times to journal. You can start the day in a positive space or finish it by reflecting on uplifting parts.
Find a place. Ideally, pick a place that is quiet and has an atmosphere of solitude and peace. This might be a quiet corner of your home, a favorite coffee shop, or even outdoors in nature.
Set a timer. Since one of the most significant obstacles to journaling is time, start small. Set a timer for 10 minutes. You will be amazed at what can happen in just 10 minutes a day.
Select a prompt. Have a list of prompts ready so you have direction. There are endless lists of prompts that will help alleviate boredom and keep you motivated day to day.

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8 Self-Love Journal Prompts

Prompts are a great tool for journaling. They can provide direction, motivation, and variety so the habit doesn’t become a monotonous task.

Remember, the purpose of a self-esteem journal is to foster positive reflection and increase self-awareness, self-acceptance, and self-compassion.

Honor your strengths
Reflect on your three greatest strengths and jot down specific examples of actions, behaviors, or accomplishments that demonstrate them.
Find gratitude
List three things in your life that you are grateful for and provide details about why. How have they impacted you physically, mentally, emotionally, or spiritually?
Dream about your perfect day
But make it somewhat realistic. Describe what you would do, who you would be with, and what it would feel like.
Reflect on a recent success and what it says about your character
Think about something you have recently accomplished or a “win” that you have had. Then write about how this success demonstrates a positive quality or characteristic that you possess.
Acknowledge your efforts
Self-esteem is not just about success. It also recognizes that sometimes our efforts, determination, dedication, and persistence are part of the process and great attributes to develop. Think of a recent challenge you were faced with and how you persisted despite the outcome.
Reflect on people in your life who truly matter
Think about the relationship you have with them and why it is meaningful. Write about how they have impacted you as well as how you have affected them.
Write about qualities that make you unique
This is often harder than focusing on our strengths. But reflect on this and provide examples.
Write about your ideal future and achieving goals
Include attributes, skills, and resources you have that will help make this possible.

Our 5 Favorite Worksheets and PDFs

The My Wins Worksheet is an excellent tool for children or adolescents but can be adapted for adults as well. It helps the individual focus on positive experiences, qualities, and traits that they possess. The worksheet provides five distinct “boxes” where achievements, accomplishments, strengths, or attributes can be highlighted.

Clients should be encouraged to use creativity by drawing, creating symbols, or using phrases to fill each box with a “win” for the week. Not only is this a beneficial activity in the moment, it is also a great tool to reflect on over a period of time.

A Model of Healthy Self-Esteem identifies places where self-evaluations, unrealistic expectations, negative core beliefs, and unhealthy rules and assumptions can get in the way.

Exploring Character Strengths is a great way to assess personal strengths. Ten questions guide the participant to reflect on six areas in their life where they can identify different strengths used.

The Understanding Self-Confidence Worksheet is divided into three parts. It asks individuals to focus on a time they were confident, a time they were not, and then examine the differences. This can be a great way to reflect on what healthy self-esteem or self-worth looks like and some factors involved with it.

The Self-Esteem Journal For Adults Worksheet provides a template to create bullet points and foster positive thoughts. This can be used as a starting point for more in-depth journaling or on its own for a daily check-in.

More worksheets are available in our article Self-Esteem Worksheets and Activities for Teens and Adults.

Self-Love Affirmations

Affirmations are simply statements said confidently about a perceived truth.

They have helped thousands of people make changes to behavior and thought patterns.

An affirmation works by reprogramming the mind to believe a stated concept. Self-affirmation theory (Cohen & Sherman, 2014) states that we can achieve a level of self-integrity by telling ourselves what we want to believe.

We can make affirmations in areas we value and then will act or behave in ways that are consistent with that value. In fact, brain scan images have shown that specific neural pathways strengthen when individuals practice self-affirmations (Cascio et al., 2015).

Self-love affirmations can include positive statements about your health, body, life, future, family, experiences, etc.

You might choose general statements like:

“I am worthy of love and joy.”

“I love the way my hair curls when it gets wet.”

You can pick affirmations that are present moment or future directed such as:

“I am willing to keep going, when things get tough, to achieve the success I deserve.”

Find statements that are meaningful, personal, and relevant.

Read our related post explaining Positive Self-Talk.

Self-Esteem vs. Self-Acceptance

Without self-acceptance, both psychological and physical wellbeing can suffer. Research from Harvard University suggests that poor self-acceptance can upset emotional control by directly disrupting brain regions that control it and by indirectly increasing stress signals. Individuals that feel negatively about themselves have less gray matter in brain regions that control emotions than individuals with a higher level of self-acceptance (Pillay, 2016).

Since low self-acceptance is linked with an increase in right-hemisphere brain activity, meditation, mindfulness, and particularly self-compassion can be practical tools for increasing it. Research has also found that people were more capable of accepting praise and displayed more brain connectivity after practicing loving-kindness meditation (Pillay, 2016). Here is an example of a loving-kindness meditation practice.

This information suggests that self-regulation, self-awareness, and self-transcendence may provide a scientific basis for increasing self-acceptance. Self-regulation involves refocusing negative emotions with positive aspects of the self and learning to see negative situations as opportunities.

Research has made connections between self-awareness and self-esteem (Cantley & Martin, 2020) and shown that self-awareness is something that can be taught. Finally, self-transcendence is the ability to connect with the world around you and depend less on your circumstances or situation to define you.

PositivePsychology.com Resources

Most efforts to improve self-esteem would benefit from shifting the focus to increasing self-acceptance, self-compassion, and self-awareness.

Self-esteem is focused on self-evaluation, comparisons, and disconnectedness, and is based on circumstances; self-compassion relates to the self without comparisons and focuses on interconnectedness regardless of circumstances.

Mark Leary from Duke University explains the neuroscience behind the difference here.

Our masterclass on the Science of Self-Acceptance focuses on increasing self-acceptance and self-compassion and is a valuable tool in the more holistic approach to healthy self-esteem.

The Science of Self-Acceptance Masterclass© provides comprehensive training that addresses all facets of self-esteem and compassion that contribute to self-worth. This class is structured into three pillars designed to foster a meaningful life and gain practical guidelines to achieve self-acceptance.

In addition to the masterclass, our worksheet library includes various useful tools that both practitioners and clients can use, such as this My Positive Qualities worksheet.

A Letter of Self-Compassion is an excellent writing tool that shows you the many ways in which self-compassion can be cultivated.

My Love Letter To Myself is a simple exercise to help you identify your qualities and strengths, and how they benefit you. This exercise can help you come up with ways to honor these qualities in ways that are personally meaningful to you, and open numerous doors with the newly gained insight.

If you’re looking for more science-based ways to help others develop self-compassion, this collection contains 17 validated self-compassion tools for practitioners. Use them to help others create a kinder and more nurturing relationship with the self.

A Take-Home Message

So, what are the practical implications of all of this? Through increasing self-awareness, developing self-acceptance, and practicing self-love, we can create a healthy sense of self-worth.

There are various methods, techniques, and ideas to help develop feelings of worthiness through self-understanding and compassion.

Ultimately, fostering self-acceptance and establishing healthy self-esteem will improve everything from success at school and work to healthier relationships and a higher overall quality of life.

We hope you found this article useful. Don’t forget to download our three Self-Compassion Exercises for free.

Alton, L. (2017, November 15). Why low self-esteem may be hurting you at work. NBC. Retrieved May 29, 2020, from https://www.nbcnews.com/better/business/why-low-self-esteem-may-be-hurting-your-career-ncna814156
Baumeister, R. F., & Tice, D. M. (1985). Self-esteem and responses to success and failure: Subsequent performance and intrinsic motivation. Journal of Personality, 53, 450–467.
Cantley, P. L., & Martin, J. E. (2020). Teaching disability self-awareness and self-advocacy using the ME! Lesson materials. Learning Disabilities: A Multi-disciplinary Journal, 25(1), 44–55.
Cascio, C. N., O’Donnell, M. B., Tinny, F. J., Leiberman, M. D., Taylor, S. E., Strecher, V. J., & Falk, E. B. (2015). Self-affirmation activates brain systems associated with self-related processing and reward and is reinforced by future orientation. Social Cognitive and Affective Neuroscience, 11(4), 621–629.
Cohen, G. L., & Sherman, D. K. (2014). The psychology of change: Self-affirmation and social psychological intervention. Annual Review of Psychology, 65, 217–223.
Hibbert, C. G. (2015). Who am I without you? Fifty-two ways to rebuild self-esteem after a breakup. New Harbor Publications.
Pillay, S. (2016, May 16). Greater self-acceptance improves emotional wellbeing. Harvard Health Blog. Retrieved from https://www.health.harvard.edu/blog/greater-self-acceptance-improves-emotional-well-201605169546
Rowe, M. (2012). A longitudinal investigation of the role of quantity and quality of child-directed speech in vocabulary development. Child Development, 83(5), 1762–1774.
Seyithan, D. (2019). Critical thinking as a predictor of self-esteem of university students. Alberta Journal of Educational Research, 65(4), 305–319.

How to keep a gratitude journal: 10 golden rules, examples

There are many different recommendations that help you change your own life for the better and feel happier. One of these recommendations is keeping a gratitude diary, which will help you attract positive energy to your side, which can become a powerful support in all your aspirations and undertakings. In this article, we will understand what a gratitude journal is and how it can help change lives for the better. Here are 10 ways to keep a gratitude journal.

What is a gratitude journal?

A gratitude diary is a type of personal diary in which a person writes about events that make him feel grateful. A diary of this format is recognized by psychologists as an effective tool for improving mood , increasing one's own self-esteem and changing worldview positions for the better. With the help of a gratitude diary, a person gets the opportunity to change his views on the world around him, tuning in a positive way. By entering into it records about various events from your life, whether it be a conversation, a meeting or an act for which you would like to say “thank you”, you will take another step towards peace, happiness and success in life.

The result of keeping a diary is an increase in the emotional experience of the moments that are recorded in the diary. It is this aspect that is the most powerful psychological tool of influence exerted on a person by a diary of gratitude and capable of changing his thoughts. According to the observation of a number of experts, a stable habit of concentrating on positive events appears within a few months of keeping a diary, after which it turns into a habit that can change life for the better.

In addition, such recordings contribute to the realization of the creative and intellectual potential of the individual, and also help in the treatment of depression, acting as an aid. The diary of gratitude allows a person to see not only the negative, but also the positive side of life , its bright moments and small joys. And this, in turn, gives a person a sense of confidence, helps to raise self-esteem and teaches to forgive others.

How a gratitude journal can improve your life

In addition to boosting self-esteem, keeping a gratitude journal is a recognized antidepressant. Often a person is left alone with his negative thoughts, and when there is no one nearby who can support him, just such a diary will be able to return optimism and a sense of self-confidence. In addition, a person will learn to find good in everyday little things, filling them with pleasant experiences. Other benefits of keeping a gratitude journal include:

Gaining the ability to notice the positive actions of other people. This is very important, because many tend to give preference to criticism of , while focusing exclusively on the negative in the actions of another person and not noticing the positive, but they harm themselves first of all.
A person learns to rejoice at every, even an insignificant event with a positive connotation, which saves him from his previous negative life attitudes and allows him to consider many pleasant, but previously invisible to him trifles, of which happiness consists.
A sense of gratitude for one's own achievements, skills, accomplishments and deeds develops, which helps to gain the ability to appreciate oneself.
The attitude towards others changes dramatically, in particular, a person becomes more tolerant and begins to forgive past insults, freeing himself from their unnecessary oppressive severity.
There is also a reassessment of attitudes to the experience, to past problems and difficulties, to their role in life (after all, only difficulties can temper you).

All this will help you to become a developed and positive-minded person who will attract people like her, harmonious and bright people, while repelling bile, spiteful and negatively thinking subjects.

10 Rules for Keeping a Gratitude Diary

The first step in any endeavor is always the hardest. And in order to make it easier, we will give ten rules for keeping a gratitude diary, which will not only allow you to quickly adapt to its maintenance, but also make this process as efficient and useful as possible. So, let's move on to the rules:

The diary should become a real value, and therefore it is best to keep it in a beautiful notebook or notebook, making accurate notes by hand. Naturally, it should be protected from prying eyes.
Start simple, for example, with a hundred thanks for the last year, after which you can continue to add five entries daily.
In the diary, you can and should make not only thanks to outsiders, but also notes about gratitude to yourself for personal achievements.
Use the technique known as “yes”, “but”, “but”, it will help you always find the positive, for example: “Yes, we didn’t make it to the movies, but we were able to walk around the evening city.”
Thanks should not be too much. And if there are only a few of them during the week, do not worry, because you will have a great opportunity to describe each of them in detail and colorfully.
Thank each person for a specific deed or action, focusing attention directly on the action.
Treat every positive event in life, even insignificant, as a gift of fate and describe in detail in your diary the pleasant emotions you experienced.
Take the process of keeping a diary creatively, try to diversify it in every possible way so that it does not turn into an ordinary routine. To do this, you can add images to the test, for example, your own drawings or favorite photographs.
Keep a diary the way you like, discarding any embarrassment and constraint, don't be afraid of simple and sometimes childishly naive entries. Just express your sincere gratitude, and do it, first of all, for yourself.
After a hard day, keeping any records seems to be a daunting task. Therefore, try to relax and focus on the pleasant events that happened to you during this day, finding at least two or three of them worthy of mention in the diary. At the same time, you should not focus on the scale of events, choose the most striking, albeit minor, but memorable for you for this day pleasant moments. And if fatigue completely knocks you down, write a short phrase with gratitude for the past day.

By following the rules listed above, you can quickly turn the process of keeping a gratitude diary into a routine for yourself, which will not only not burden you, but will also give pleasant impressions and emotions. All this will create the foundation for the gradual and continuous building of positive changes in your life, and then the new life itself.

Examples of gratitude

You can find a huge number of reasons and prerequisites for fixing gratitude, but it is very difficult for the vast majority of people to find an average of ten such reasons every day. Therefore, below we will give a list of the most common reasons for gratitude, from which it will be possible to build on moments when there seems to be nothing to express gratitude for. So, express gratitude:

to yourself, simultaneously accepting yourself as you are;
to their relatives, family and friends, for their support in word and deed;
people who met you on this day and left a good impression;
objects and things surrounding you for the fact that they simplify your life and decorate your life;
good experiences that gave you positive emotions on this day;
to nature, the world and life itself for what you have it.

In a word, learn to appreciate and love all the positive details of your everyday life, remembering that many people are deprived even of this. Mark each pleasant moment and reflect it in your notes.

Conclusions

Each person understands happiness in his own way, because each of us has our own list of pleasant little things, memories and moments that are happy for an individual. Keeping a gratitude journal will allow you to see and capture even the most insignificant manifestations of love and kindness around you, which were completely invisible to you before. And this, in turn, will give you the ability to notice the positive aspects even in case of failures, not lose heart, get rid of feelings of depression, fill your life with harmony and positive.

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