Created by MindBrush Journal
www.mindbrushjournal.com
Your home for a happier you.
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The MindBrush Mission
We are on a mission to help people discover their hidden happiness. Hidden, because
happiness does exist within us—we just need to unearth it from the depths of our heart
andsoul.Ourgoalistoleadyoutounfoldtheroadmaptohappinessandintroduceyouto
the greatness of gratitude.
We believe that by allowing ourselves to feel grateful every day, we consciously start
becoming aware of and attracting all the blessings around us. We believe that it is a
privilege to be alive and healthy. We believe that there are simple, everyday miracles in
life, but only if one takes the time to acknowledge them. Finally, we believe that just a
little bit of digging around with the right tools can help us foster a more content and
happy life.
Part of our mission is also to make people realise how privileged and fortunate we are to
be alive in this era. While there are undeniable challenges that remain, we have already
made many monumental strides as a human race. We're living in an age with the most
significant access to technology, where more people than ever have access to
electricity/clean water, and where millions, if not billions, worldwide have access to
educationwiththeclickofabutton.But,mostimportantly, intheageofsocialmedia,we
areallgivenavoice.Avoicethatcanhelpchangethenarrativebyprioritisinghappiness
and putting it on a pedestal.
We want you to open your eyes to the beauty of the blazing sun, the endless skies, the
musical birds, and so much more. We believe time spent appreciating is time worth
living, and we believe in the beauty of life. We're excited to share this journey with you!
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Table of Contents
•OurPurposeinCreatingThisJournal
•WhyGratitudeisImportant
•WhatScienceSaysAboutGratitude
•FindingYourWhy
•JournalToolbox
•ThePhasesofBuildingaNewHabit
•EmbraceImperfection
•GettingIntoTheGratitudeMindset
•SampleJournalPages
•TheHappinessContract
Phase 1 (Days 1-10)
Phase 2 (Days 11- 21)
Phase 3 (Days 22-66)
•TheEnd
Gratitude and Personality
Gratitude and Well-being
Gratitude and Relationships
Something to Think About
Pro-Tips
Mindfulness Challenges
Recommendations
How is the World Better Today
The Wheel of Life
Share the Message
How was this Journal Created?
Endnotes
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Our Purpose in
Creating This Journal
Thetruthisthatwhenwe,atMindbrush,startedourhappinessjourney,wewerelooking
forsomeguidancetohelpchangeourperspective.However,wecouldn’tfindonespecific
tool to help us kick-start our journey and provide the necessary shift in our worldview.
During this process, we discovered an appreciation for journaling through specific
prompts. We also spent countless hours educating ourselves about different worldviews.
Thesetwothingshelpedusopenourselvestonewwaysofthinkingandultimatelybuild
the happiest versions of ourselves.
We dug through various sources—research papers, podcasts, articles, talks, studies,
books, websites, and so much more—to bring you impactful pieces of knowledge
packaged into an actionable and relatable format.
Youareprobablysomeonewhowantstodiscoverandunravelyourhappiestversion.We
can tell you that you are in the right place. But know that, to attain the best results, you
will have to put in deep work and allow yourself to grow. As with building any habit,
journaling requires practice and consistency.
Butsometimes,practicecanseemmundaneandalmostchore-like.Sowhilecraftingthis
journal, we specially designed it to keep you engaged every day by introducing new
ideas, activities, mindset shifts, and so much more. We believe that the process is the
most critical aspect of the journey. So we structured this journal in a way that would
make it as enjoyable as possible.
Considerthisjournala‘Mind-Brushing Program’.Itcontainsuniquegratitudethemesfor
you to incorporate every day for 66 days, along with tools to help you stay on track,
measureyourgrowthandattainyourgoalofbeinghappier,morefulfilledand,ofcourse,
a more grateful version of yourself. But why 66 days? In a recent study by the European
JournalofSocialPsychology,itwasdiscoveredthat,onaverage,ittakes66daystoforma
habit. While there is no exact singular, magical moment where everything falls into
place, you will evolve throughout this timeframe.
You are now creating a life-altering habit that will have ripple effects in all areas of your
life. You have a burning desire to make this habit a part of your life, and we could not be
more excited for you!
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“If you have food in your fridge, clothes on your back, a roof over your head and a place to
sleep, you are richer than 75 percent of the world. If you have money in your bank, your
wallet, and some spare change, you are among 8 percent of the world’s wealthiest. If you
woke up this morning with more health than illness, you are more blessed than the million
people who will not survive this week. If you have never experienced the danger of battle,
the agony of imprisonment or torture or the horrible pangs of starvation, you are luckier
than 500 million people alive and suffering. If you can read this message, you are more
fortunate than 3 billion people in the world who cannot read at all.”
-Unknown
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Why Gratitude is Important
One of the most significant barriers to happiness is our innate urge to look where the
grassisgreener.Asaresult,wetendtofocusonwhatismissinganddevelopself-imposed
conditionsdirectlytiedtoourhappiness.Conditionssuchas‘I’llbehappywhenIgetthat
promotion’ or ‘I’ll be happy when I lose weight.’
But in reality, we don’t develop happiness by constantly trying to attain more, but rather by
appreciating what we already have.
Lifeisneverasteadyflow;foreveryhigh,theremightbeamatchinglow.Itisdelusional
to imagine a utopian existence where everything is perfect at all times. But, the good
news is that with the “attitude of gratitude”, we can train our minds into looking for
positives in our everyday lives.
When applied consistently, we start regarding everything that happens to us as a
blessing,eventhingsthatmayhavebeenhardtocopewithatthemoment.Itchannelises
us to see what is there instead of what isn’t. Gratitude also creates an enormous ripple
effect of positivity that extends to everything we do and the people around us.
Ultimately, the way we see the world comes down to our perspective. Once we start
focusing and genuinely appreciating the life we’ve been given, happiness follows
naturally. We begin to realise that gratitude and happiness are indeed two branches of the
same tree.
So, closeyoureyesrightnowandtakeafewmoments.Thinkaboutwhatyouaregrateful
forregardingyourphysicalhealth,emotionalhealth,relationshipsorfinances.Youmay
realisethatyourblessingsoutnumberyourproblems.Withgratitude,youwillbeableto
train your mind to look for what’s right. This will help you seek peace amidst your
concerns.
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JOURNAL TOOLBOX
Thisjournalisaculminationofcontinuousresearchdonebyourteamtoensurethatyou
build a solid foundation of gratitude. Through this, we will:
Each piece of content is chosen among many other compelling pieces to give you the
highest impact.
Here are the different types of tools you will find in the journal:
SomethingtoThinkAbout
The ‘Something to think about’ section will endeavour to break any negative thought
patterns you may have by introducing alternative ideas and thoughts. Our mind has its
rhythms and patterns that we are yet to figure out. Studies state that an average person
has about 10,000 thoughts per day, referred to as “thought worms.” Of those thoughts,
80% are negative, and 95% are the same repetitive thoughts as before. Since our current
realities are a byproduct of how we have thought about things over time, the above
research can be troublesome. Buddha once said, “What you think, you become.” There is
truth in this statement. If you can control your mind, you can mould the course of your
life. So, it’s definitely worthwhile to invest your time to change the way you
fundamentally think.
Pro-Tips
Pro-Tips are methods employed and recommended by thought leaders of the
mindfulness world. These hacks will get you going, and their variety will allow you to
have countless options to employ in developing the habit of gratitude. In addition, these
Pro-Tips will serve as delightful tidbits of information to bolster your dedication to the
process.
Propel you to master the art of gratitude.
Giveyoudifferentavenuestodevelopgratitudethroughintrospectivepromptsand
different worldviews.
Provide you with the necessary knowledge that makes the journey fun and
interesting.
1)
2)
3)
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MindfulnessChallenges
The Mindfulness Challenges will implore you to take up activities which you wouldn’t
necessarily be comfortable doing otherwise. Each activity is designed to improve your
mental and emotional health, vital to your overall well-being. Stepping out of your
comfort zone is extremely important to make life-altering changes, and taking up
challenges is one of them! In addition, these small Mindfulness Challenges will build an
extra layer of self-discipline and allow you to strengthen your willpower muscle.
Recommendations
We’ll also be giving you various suggestions such as talks, books, poems etc., spread
throughout the journal to motivate and inspire you. There’s nothing more inspiring
thanseeingsomeonededicatetheirentirelivestowardsacauseanditcomingtofruition.
Once you go through the struggles these people had to go through and fast-forward to
where they are now; it will serve as an impetus for you to achieve similar outcomes. We
hope these inspiring stories help you whenever you need some encouragement.
HowistheWorldBetterToday?
Everydayyouwillfindone factonhowsomeaspectsofourlivesaregettingdramatically
better. Some studies indicate the progression in various aspects of human life than ever
before. However, due to the constant barrage of sensationalism and negative news in the
media, we think the opposite. As a result, we hardly hear about the numerous
breakthroughs and small incremental strides in which the world is improving.
Thereisapowerfulstudytitled“Theshorthistoryofgloballivingconditionsandwhyit
mattersthatweknowit”byMaxRoser,aneconomistattheUniversityofOxford.Inthis
study, we learn that in virtually all of the critical dimensions of human
well-being—poverty, literacy, health and education—the world is an extraordinarily
better place than it was just a couple of centuries ago.
WeatMindbrusharecommittedtodivertingyourattentiontothepositivesaroundthe
world. We want you to feel at peace with the world around you by sharing facts about
how the world has gradually improved.
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But the idea that the world is getting better might still make you sceptical. We know
why. It’s because you know that problems still exist in the world. We do agree that
everything is not smooth-sailing and that we’re not living in an ideal world. But just as
weconstantlylooktowardstheproblemsintheworld,weshouldalsoadequatelylookat
the progress we’ve made as a balancing act. Knowing and feeling that we are making
progress—despite the world telling us that we are not—fills us with hope and optimism
for the future. It allows us to have a clearer view of how things are.
TheWheelofLife
We’reallmultidimensionalhumanbeings,andweneedtobalanceeachandeveryaspect
of our lives intelligently. In a perfect world, we would be equally satisfied and happy
with all areas of our lives. For example, we would be content with the depth of our
relationships, confident with our fitness levels and pleased with the progress in our
professional lives.
Yet generally, this is not the case. This is where the Wheel of Life can help. It is called the
“Wheel of Life” because each area of our lives is mapped on a circle, like the spoke of a
wheel. The concept was created by Paul J. Meyer, founder of the Success Motivation
Institute. When practised, the Wheel of Life will give you a “helicopter view” of your
current life. A chance to evaluate the areas of your life that are making you happy
compared to those that need some attention. Professional life coaches commonly use the
wheel as it helps their clients consider each area of their lives and assess what’s
off-balance.
The Wheel of Life is powerful because it gives you a visual representation of how your
life currently is compared with the way you would ideally like it to be. Once you start
analyzing different areas of your life, you will be able to deploy your mind to take steps
in the right direction. This activity will help you feel more centred in all aspects of your
life.
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How? The task is simple; you will have to rate each area in the wheel from a score of 1-5,
depending on satisfaction levels, with one being the least satisfactory and five being the
most.Thisisthetimetobehonestwithyourself.Donotsugarcoathowyouarefeelingin
regards to each area. Instead, ask yourself questions such as ‘Am I content with the job
thatIhave?’,‘AmIpayingattentiontomyhealth?’or‘AmIhappywiththecontribution
I’m making to the world?’
Doingthisactivitymaynotbetheeasiestthingtodoasitwillbringyouremotionstothe
surface, nonetheless it can be of vital use to improve the various facets of your life. The
otherbeautyofthistoolisthatitgivesyouavividvisualoverviewofyourlifefulfilment
in an instant. It is the perfect exercise to help you regain balance when you feel like you
are about to topple off. (Feel free to colour code and have fun with this activity)
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Getting into the Gratitude Mindset
Before you start the 66-day gratitude journey, doing these setup activities will help prime
your mind. These tasks are meant to bring you into a grateful state - where you are
revisiting happy thoughts and letting them consume you.
To ease you into the process of creating this habit, let’s start close to your heart. We’ve
decided that it might be best to start with the people you’re most grateful for and the
goals/dreams you’ve already realised.
For activity number one, think of people you know very well or even someone you look
up to. In today’s day and age, it could also be people who have inspired/mentored you
through the internet. So think of anyone/everyone whose existence has improved your
life.
SETUP ACTIVITY No.1
The People in My Life
Who am I grateful for?
Who makes me happy?
Who are the people who have helped shape me?
Write down each person’s name.
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In the pursuit of our dreams and goals, it’s easy to get caught up in the “next thing” and
not take enough time to treasure what we’ve experienced. Creating a reverse bucket list
will be like making a nostalgic playlist—a collection of all your memories and greatest
hits.Rememberthatthereisnomomenttoobigorsmallandthatmeaningfulmoments
come in all sizes. Doing this exercise will allow you to look back and be grateful that
you’ve already created memories that will last a lifetime. You should also keep this list
closetoyoueachtimeyoufeelfrustratedwithyourcurrentsituation.Itwillremindyou
that you’re doing better than you thought you were. Here are some ideas to put on your
list:
Vacations and trips you have taken with Friends/Family
Events/Concerts you have attended
Significant life events such as weddings and births
Athletic/Health-related achievements
Accomplishments, both big and small
Make a list of everything you’ve done that makes you happy.
SETUP ACTIVITY No.2
My Reverse Bucket List
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Sample Content Page
Day 48: Something to Think About
Living with the Holiday Spirit
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Holidays around the festivals—Diwali, Eid, Christmas, Hanukkah, New Year—revolve
around merriment and celebrations. They usher in the spirit of happiness and
unfetteredjoyintoourlives.No,we’renottalkingaboutthediscountsandtheshopping
frenzytheretailstorestrickusintobelievingistherealdeal!Instead,we’retalkingabout
the undiscounted and true spirit of the holiday season - love, laughter, family, friends,
gratitude, giving to others, kindness. The more we live with this spirit, the happier and
more fulfilled our lives become.
Preserve the spirit of good cheer and celebrate throughout the year. Some activities you
can do to keep the season alive in your heart year-round are things like rejoicing
moments of joy with your close ones, playing games with your children, cracking jokes,
sharing memories, inviting friends etc. These things will keep the spirit of the holiday
seasonalivesothatyoumayfeelthelove,excitementandpositivityineverymomentof
the year.
Day 48: Something to Think About
Living with the Holiday Spirit
140
Holidays around the festivals—Diwali, Eid, Christmas, Hanukkah, New Year—revolve
around merriment and celebrations. They usher in the spirit of happiness and
unfetteredjoyintoourlives.No,we’renottalkingaboutthediscountsandtheshopping
frenzytheretailstorestrickusintobelievingistherealdeal!Instead,we’retalkingabout
the undiscounted and true spirit of the holiday season - love, laughter, family, friends,
gratitude, giving to others, kindness. The more we live with this spirit, the happier and
more fulfilled our lives become.
Preserve the spirit of good cheer and celebrate throughout the year. Some activities you
can do to keep the season alive in your heart year-round are things like rejoicing
moments of joy with your close ones, playing games with your children, cracking jokes,
sharing memories, inviting friends etc. These things will keep the spirit of the holiday
seasonalivesothatyoumayfeelthelove,excitementandpositivityineverymomentof
the year.
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Sample Journal Page
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Daily Mood
Date:
3 things I’m grateful for today?
What would make tomorrow great?
How can I live with the holiday spirit all year long?
What can I do to feel deeply connected in my relationships?
As the world has become more connected than ever, food culture is no longer tied down
to its origins and has spread far and wide, so we can all taste the world from our homes.
1
2
3
How is the world better today?
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Daily Mood
Date:
3 things I’m grateful for today?
What would make tomorrow great?
How can I live with the holiday spirit all year long?
What can I do to feel deeply connected in my relationships?
As the world has become more connected than ever, food culture is no longer tied down
to its origins and has spread far and wide, so we can all taste the world from our homes.
1
2
3
How is the world better today?
The roof over my head
The food that nourishes me
My friends who are always there for me
By remembering to practice gratitude and remember how
fortunate I am. Also by prioritizing my emotional, mental
and physical being.
By continuing to emphasize joy and laughter throughout
the year.
By making sure I’m communicating my sincere gratitude
to my loved ones and by letting them know their
importance in my life.
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Doyouknowthateventhoughweareover7billionpeople,thechanceof youbeingborn
is extremely rare? How rare? About 1 in 400 Trillion!
Here’s a visual representation of the probability of you being born.
The odds begin by the probability of your dad meeting your mom —1 in 20,000,
multiplied by the odds of them staying together long enough to have kids—1 in 2000.
Then, things get even deeper, with the probability of your mother’s egg and your
father’s sperm forming the suitable DNA to make you you—and not a different person,
likeyoursibling.Tofurthercomplicatethings,theexactseriesofeventswouldhavealso
needed to have happened for your grandparents and their ancestors and so forth. This
makes the entire sequence of events transpiring to make you come alive extremely rare,
if not almost impossible.
There is so much good fortune that has transpired to make you come alive. The stars
have well and truly aligned, and you are a miracle just for being here.
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Day 1: Something to Think About
The Odds of Being Alive
“Imagine there was one life preserver thrown somewhere in some ocean and
there is exactly one turtle in all of these oceans, swimming underwater
somewhere. The probability that you came about and exist today is the same
as that turtle sticking its head out of the water — in the middle of that life
preserver. On one try”
- Dr Ali Bizanir
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Daily Mood
Date:
3 things I’m grateful for today?
What would make tomorrow great?
What makes me unique in my own way?
What are some of the things that I love to do?
Globally, from 1800 to 2019, life expectancy has more than
doubled from 30 years to 72.6 years.
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How is the world better today?
Source: Our World in data[1]
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Day 2: YouTube Talk Recommendation
Gratitude | Louie Schwartzberg
Louie Schwartzberg is a producer, director and cinematographer. He is the only known
person to have shot time-lapse films 24/7 for three continuous decades. His work and
appreciation for nature have been well documented on YouTube through his TED Talks.
Through this impeccable video, you will find beauty in the smallest of things. It will
probe you to slow down and earnestly observe the beauty in things such as a fiery
autumn leaf or the delicate shape of a snowflake. So often in life, we’re sleepwalking
from one commitment to another that we fail to pause and soak in the inexplicable
wonders in nature all around us. After watching our suggested video, you might feel
fortunate to be alive in a world resplendent with miracles. We guarantee that you’ll
never see nature in the same way ever again.
Just type ‘Gratitude Louie Schwartzberg’ on YouTube/TEDx or scan the QR code below.
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QR Code
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Daily Mood
Date:
3 things I’m grateful for today?
What would make tomorrow great?
What is the one thing I have experienced that made me feel a sense of
wonder or awe?
What can I do to slow down and appreciate the little things?
1
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In 1981, 44% of the world's population lived in extreme poverty.
Today, extreme poverty levels have reached below 10%.
Source: United Nations [1]
How is the world better today?
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Day 3: Pro-Tip
Make a List of Mood Shifters
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There will invariably be days when we are down in the dumps due to some
uncontrollable circumstances. Of course, things happen to all of us, and that is okay - it
is all part and parcel of life. But it’s also important not to dwell on these situations
because otherwise, it’s natural to milk a few bad minutes into feeling bad the entire day.
Wouldn’t it be nice to have a trick up your sleeve that could help you change your mood
instantly - to relax you when you’re stressed, energise you when you’re tired and calm
you when you’re anxious. All you have to do is make a list of your Mood Shifters. Mood
shifters could be anything that - when focused on - could change your feelings in a snap.
It might be some beautiful memories, family photos, future bucket list events, your pet
or anything that makes you reminisce fondly and cherish your time on earth. So take
some time and write down everything that makes you smile. Then, once your collection
of Mood Shifters is compiled, always keep it within easy access to refer to.
Thenexttimeyou’refeelingdown,headstraightovertoyourreservoirofMoodShifters.
It will only take a minute or two to shift your mood and allow yourself to have a great
rest of the day.
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Daily Mood
Date:
3 things I’m grateful for today?
What would make tomorrow great?
What is an activity that instantly cheers me up?
What simple pleasures can I enjoy today?
The 5-year survival rate of those diagnosed with cancer before age 20 was 58% in 1975. It
increased to 80% in 2010 due to advancements in modern medicine.
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Source: National Cancer Institute [1,2]
How is the world better today?
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Day 4: Something to Think About
Power of Perspective
Perspective is everything.
Our perspective is our version of reality. It is the lens through which we view our lives
and make sense of our surroundings. Likewise, it also holds true that in any given
moment, there is a yin and yang of perception, i.e. there are two ways we can perceive
every situation and every outcome. If we view our life through a ‘life is terrible’
perspective,ourbrainwillconstantlylookforthingsthatvalidatethatbelief.Asaresult,
everything we do will seem like a struggle or a challenge. Contrarily, if we adopt an
opportunistic approach and see life through a ‘life is great’ perspective, we will begin
noticing the small wonders in our life that we had been ignoring. Thus, it is up to us to
view our life as a battle or an adventure.
It is wisely said that “when we change the way we look at things, the things we look at change.”
Negative experiences might confer a hidden benefit to our well-being if we choose to
perceive them in that way. Say, if you were to lose your job, you could choose to look at
it as an opportunity to pursue your passion. Life isn’t always great, but we can always
choose to see the brighter side.
By fundamentally understanding that our life is always characterised by contrasts,
every setback can be seen as a setup for a comeback and a passage to a better opportunity.
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Daily Mood
Date:
3 things I’m grateful for today?
What would make tomorrow great?
What has been my perspective on failures in the past?
How does this impact the way I see the world?
The number of countries where a female has served as head of
state/government has increased from 1 in 1966 to 70 in 2017.
1
2
3
Source: Pew Research Center[2]
How is the world better today?
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Day 5: Mindfulness Challenge
The Power of Positive Affirmations
“I cannot do this job; I’m just not smart enough.”
“I’m a terrible public speaker.”
Many times people engage in negative thoughts like these. But, unfortunately, when
this is what our self-talk looks like, our confidence, mood and outlook become negative
too. The problem is, when we think we’re not good enough, we create self-fulfilling
prophecies that drag us down. But, on the other hand, if we deliberately fixate on the
opposite and use positive statements such as Affirmations, they can be equally powerful
and far more helpful.
Affirmationsareshortandpowerfulstatements.Theyareadevicetoattract and manifest
desired outcomes in our lives. But, just like we do repetitive exercises for our body,
affirmations are repetitive exercises for our mind and outlook. So, here are some ways to
make your affirmations effective:
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Choose affirmations that are short, precise and personal. You need to include yourself
in the affirmation, so ‘I’ is always inevitable, e.g. ‘I am at my ideal weight’ or ‘I have
made 5% more income this month.’
Remain consistent with affirmations. After a while, your brain will start to retain a
pattern of scanning the world for the positives and ignoring the negatives.
Pay attention to the syntax of your sentences. Remember that they should be
positive and in the present tense - as though your desire has already been realised or
is in the process.
Choosepositivewordswithnonegativebias.Insteadofsaying‘Iamnotfat,’say‘Iam
getting fit.’
State clearly what you want in your life and feel it coming true, mentally and
emotionally, irrespective of your circumstances.
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Daily Mood
Date:
3 things I’m grateful for today?
What would make tomorrow great?
What affirmations can I start using to improve my life?
How do I feel after writing these affirmations?
Historically, the child mortality rate was 46.2% compared to an
all-time low of 4.6% in the 21st century.
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Source: Our World in data[2]
How is the world better today?
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Set 1 new.pdf 10 26/07/21 1:41 PM

Reflection of the Past Week
Which of these categories would I like to give more attention to?And how?
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My Wheel of Life
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Wheel of life.pdf 1 26/07/21 1:18 PM

What can I do to make the next week a little better?
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What are my thoughts on this week?
3 major goals for next week
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Wheel of life.pdf 2 26/07/21 1:19 PM