The Goodness Journal

I want to share something I find so very helpful as 2024 winds to a close: Keeping a “Goodness Journal.” (To the right is this year’s version.)

You may have heard Brene Brown or others talk about the massive benefits of thankfulness. In her research, she has found that thankfulness is a quality shared by those who she called “whole-hearted.” She’s right about that— The nervous system is calmed, the vagus nerve is activated, and the mood can shift dramatically with this practice.

Yet when I was first considering this idea, I had a problem. I didn’t always FEEL thankful, and there were so many things in my life for which I did NOT feel thankful. I didn’t want to say words I didn’t mean and I didn’t want to be fake.

This shift in title to “Goodness Journal” gave me the permission I needed to engage this creative practice. In it, I am never denying what is challenging or putting a “silver lining” on things that are hard. Rather, I’m looking for that which is good, which feels accessible even in the midst of the most difficult circumstances.

You can write in it as much or as little as you like. Nothing is to small to mention! Look for:

Things that are wise, life-giving, grounding, encouraging, stabilizing, nurturing, supportive…

…Things that bring joy, light-heartedness, play, delight, peace, calm, or a deep breath...

…Things that are true, noble, right, honorable, lovely, excellent, admirable…

…Things that make you smile or laugh, like a child’s giggle or a funny joke…

…Things that are beautiful, like the colors of a sunrise or flower…

…Things that cause wonder or surprise, like an unexpected favor, or a butterfly that lands on your sleeve…

…Things that pique your interest or you find intriguing…

…Things that remind of you of someone you love or those who are dear to you...

…Also include stories, poems, pictures, memes, quotes, silly shenanigans!

The only “RULES” are:

1) Only write down things you feel are truly good.

2) Don’t write anything you don’t mean.

I quickly discovered that I enjoy adding pictures, so I do that too.

Honestly, it feels hard to keep up this practice sometimes, especially when things feel dark. These are the times I need it most!

It became part of my pre-New Year’s ritual to review the previous year, and create the next year’s journal. If ever I’m having a hard day and I *can’t* find something that feels good, I can read back thru and remind myself of other moments, with good evidence that the light will return.

If you start this now, a year from now, you’ll have a lovely collection full of thoughts to help you remember places where goodness has shown up in your life.

Here’s my 2024 version, which I covered with some of my favorite children’s stories just because I like them!

Here’s a preview for 2025. I’m pretty enthralled with these photos playing with light right now!