Hi there,

Let’s face it--we can all use a dose of inspiration from time to time.  Looking at something aesthetically pleasing or reading something motivating can put a smile on our faces.  It can also light up the serotonin areas of our brains which plays a major role in our mood.  Keeping an inspiration portfolio is something I do routinely.  It can be challenging to remain motivated and inspired which is why focusing on the good like keeping an inspiration portfolio is particularly therapeutic.  So what should go in your portfolio?  Here are some suggestions.

First I compiled articles that focused on success.  Specifically those that shared advice on how to be successful at work and life.  Next I started writing down quotes or sayings that I found to be motivating.  These have come from a variety of sources like books I have read, magazines, the Bible, or advice people have shared.  Lastly, keep adding to it, put them in some sheet protectors and a binder and you’re all set!

On days where you feel particularly unmotivated, break it out and have a glance at it!
 
Dr. S

Hi there,

So begins a series of entries we'll call "Mood Boosters".  These will include helpful strategies and activities to boost mood and motivation.  It has been documented that there is therapeutic value to the written word.  The process of putting thoughts on paper can be helpful in self-reflection.  In other words, identifying how we feel and what we think.  Positive psychology focuses on shifting our thoughts to those that reflect gratitude.  In other words, looking for the silver lining.   It can be hard to do that which is why journaling can be a great practice to start.  Keeping a journal has been associated with a number of positive health benefits, however, the idea of having to write a daily entry may seem overwhelming or like one more tedious task to complete.  Rather, keeping a special notebook handy and writing in it intermittently may feel more manageable.  Another thing to keep in mind is that journaling does not necessarily have to include entries of gratitude,  It can just be your thoughts-identifying how you feel in the present moment or sayings of motivation or quotes that boost mood.  

So for us starters, how do we start journaling?

1. Designate a notebook just for this task. Really any type would do the job but there is aesthetic value to having a "special" place to log your thoughts and feelings.  Choose one that reflects the mood you want to portray or one that is pleasing to you.

2-Decide on an entry schedule. Just like any other resolution that is difficult to commit to, having an unrealistic goal of journaling daily is not helpful if you don't stick to it.  Start with something reasonable like 3 days a week. 

3-Write. Don't follow a rubric or template.  If nothing comes to you then just journal your present moment. In other words, the sounds, sensations, or feelings you currently have.  It can be a practice of being mindful as well. 


--Dr. S