Why You Need a Positivity Journal
Do you feel more positive or negative in your life right now?
Give your answer H.E.R.E………………
Amidst the recent migrant crises, Hajj incidents and general turmoil around the Ummah, it is so easy to view the entire world and your life within as one BIG bad crisis after another. The negativity bias at this time is high and you may think of yourself as ‘blameworthy’.
What can YOU do to offset this bias?
For starters, you can become more intentional about positivity in your life while remembering that this entire life is a test and will come with doses of both the negatives and positives.
”Do the people think that they will be left to say, “We believe” and they will not be tried?”
Here are 3 steps YOU can take towards a more positive life:
- Prioritise positivity.
- Build positive habits.
- Create positive resources.
You may be thinking, ”I’m only a regular, striving brother or sister, so no issues here. I’m safe from all of these negative thinking and attitude.”
Well, there’s good news for you too.
Prioritise on Positivity
Positivity will help you thrive and build great relationships. In that case, your goal should be to prioritise on positivity so that you can nurture and multiply the positive emotions within you. Then spread it for others to feel and share as well – bringing about a ripple effect of uplifting the Ummah beyond the negative CRISIS mode.
Researchers and psychologists from a past couple of decades, have recorded great findings from their study of positivity and positive emotions. A lot of resources have been invested in this field and much work is on going.
The Qur’an references and promotes positivity through themes, stories and reminders for all areas of life while acknowledging the possibility and reality of negative happenings.
The recurring theme of hope, having deep faith and reliance on Allah (swt) is continuous in both Qur’an and Sunnah.
The sunnah is a core resource for studying positivity and positive emotions.
The Prophet (saw) said:
“How wonderful is the affair of the believer, for his affairs are all good, and this applies to no one but the believer. If something good happens to him, he is thankful for it and that is good for him. If something bad happens to him, he bears it with patience and that is good for him.” (Muslim)
Be intentional in everything you do – from your intention, to speech to action. Make them as positive as possible.
When you begin from within you, you can gradually build habits that become sustainable over time.
Here are 3 simple of positive habits you can focus on daily;
- Smiling at others;
- Spreading salaam;
- Making du’a for others.
Can you think of other habits?
The sunnah is overflowing with etiquettes which embody positivity, such as etiquettes of sleeping, eating and entering the home.
Read the books of seerah (history) of Prophet Muhammad (saw) and study his sunnah to help you build positive and rewarding habits in your life.
For maximum impact, you need to create resources to help you experience positivity at an optimal level. One of such resources is a positivity journal.
A positivity journal will help you focus more on the positive emotions in your life; by acknowledging them and transforming them into a visual and hands-on resource that appeals to your senses.
One way you can use the journal:
At the end of each day write, sketch, paste an image or icon, magazine cut out, etc. in the journal. Ensure your writing or sketch relates to the positive emotions you experienced throughout the day.
It could be a verse of the Qur’an, words of remembrance, supplication you made or reflection you made on one of the names of Allah (swt) that caused you to experience some positive emotions.
Note them down.
Another way to use the journal:
Focus on one positive emotion like gratitude or love (for Allah (swt) or for His sake) for a week.
Try to input something about your positive experience of that emotion during each day. With time and consistent use of this journal, you will become more aware and focused on the positivity in your life.
When you add this to the awareness that Allah (swt) is the One who furnishes us with those emotions that help us thrive and be among those who worship Him and submit to Him – you will become more focused on Allah (swt).
You begin to realise that despite the traditional news outlets and social media, there’s a lot of positivity in your life and in our Ummah. It’s up to you to consciously uncover these positive aspects, build them into your daily life habits and learn to turn the positive reflections from internal thoughts into an experiential one.
You can achieve this by purposefully creating a memorabilia of those positive happenings in your life – from the very subtle ones to the huge moments.
Can you think of one of such positive experience in your life today?
Perhaps while reading Qur’an after Fajr, or smiling at your loved ones as you bid them bye to work or school, or feeling a spiritual boost from the Friday khutbah and prayers. It could even be an email or SMS you received with some good news or beautiful reminder.
Whatever it is, remembering and acknowledging these positive moments will make them more meaningful.
Each day can become a celebration for you as you learn to acknowledge those blessings and trials you will otherwise have taken for granted.
And when you realise how much you have, you will be spurred into taking action so you don’t waste all or part of it.
You need a positivity journal to become more positive, purposeful and proactive.
To change your mind-set and life.
One page at a time.
One positive thought at a time.
One positive intention at a time.
Do you often focus on the positivity in your life? Which positive emotion(s) will you focus on today?