Writing that heals — free to use.

Journal practice

Daily Journal

• Keep a journal.
• Make time to write.
• Write regularly.
• Date every entry.
• Tell yourself the truth.

Journal practice

Gratitude Journal

• Keep a “gratitude” journal to remember the gifts, grace, benefits and good things you enjoy.
• Make time to write daily, preferably toward the end of the day, but before you are too sleepy to remember the day accurately.
• Date every entry.
• Don’t be afraid to remember the bad if it surfaces while writing. When you acknowledge how far you have come, you set up an explicit contrast in your mind and this contrast is fertile ground for gratefulness.
• In gratitude, do not focus on how inherently good you are. Instead, focus on the inherently good things that others have done on your behalf. Connect your gratitude to people you are grateful for instead of things.
• Don’t worry about repeating things. This writing builds a muscle and we learn to recognize more and more opportunities for gratitude.

Printable template

Gratitude List

• Whether it’s in a journal, on scrap paper or using AfroChicano Press’s free gratitude list template, write the things you are thankful for.
• Be as specific as possible. For example, instead of writing “I am grateful for John,” consider including what it is about John that makes you grateful, i.e., “I am grateful that John always listens to me and makes me feel that my opinion matters.”
• Go for depth over breadth.
• See the good things in your life as gifts. Don’t take them for granted.
• Include events that were unexpected or surprising.
• Don’t be afraid to repeatedly write about the same people and things. Focus on a different aspect or detail each time.
• Research shows that gratitude is strongly associated with greater happiness. The key to experiencing the benefits of gratitude is to practice gratefulness intentionally and consistently. Whether you write every other day or once per week, commit to a regular time to write, then honor that commitment.

Download the printable template ↓

Printable template

Affirmation Journal

Affirmations are positive statements that help reprogram the unconscious mind for success by replacing limiting thoughts and beliefs with confidence and certainty that you have already achieved your goals and dreams. Over time, you begin to think and act differently.

Use affirmations in any situation where you would like to see a positive change in your life — creating positive, achievable statements that clearly articulate what you want to experience.

Tips for writing affirmations

• Date each entry.
• Start with the words “I am.”
• Use the present tense. Declare what you desire to already be true.
• State it in the positive. Affirm what you want, not what you don’t want.
• Keep it brief. Shorter is better. It is easier to remember.
• Make it specific. Be specific about the outcome you desire. You may also include the phrase “or something better.”
• Include an action word ending with –ing.
• Include at least one dynamic emotion or feeling word. This word gets to the heart of how you feel about the outcome.
• Make affirmations for yourself, not others.

“I am enthusiastically sharing my unique gifts and talents with the world. Lives are healed because I put my pen to paper and write.”

Repeat your affirmation often. Say it slowly and clearly, repeating it 3–5 times. Really focus on the meaning of each word, allowing yourself to embody the feeling of the affirmation.

Download the printable template ↓

Journal prompt

Year-End Reflection

End-of-year journaling is a powerful practice for deep reflection and introspection. These prompts guide you through the previous year and help you set commitments for the new one.

• Set aside some quiet time to self-reflect. You can do it all in one sitting (i.e., 2–3 hours) or you can write in shorter time periods over several days (i.e., 15–30 minute chunks).
• Select your writing tools, i.e., a pen and paper, a journal, or an electronic device such as a computer or tablet.
• Write in a place that will help you focus. This may be outside in nature, in your bed at night, at your desk, or sitting with a friend listening to music.
• Use the prompts to guide your self-reflection. Also, provide yourself the freedom to write about whatever inspires you.
• Don’t judge yourself. If you discover personal challenges or obstacles during your writing, shift your perspective. View them as opportunities for growth and focus on the lessons learned. Be grateful that you can take this clearer awareness into the new year.
• Date your entries.