Description
Evening journal completion and daily reflection involve taking time at the end of each day to reflect on your experiences, emotions, and accomplishments. It's an opportunity to review your day, express gratitude, and set intentions for the following day.
Time Commitment
Varies based on personal preference and the depth of reflection
Suggested Frequency
Daily
Time of Day
Evening, before bedtime
How to Do It
Set aside a few minutes each evening to sit down with a journal, notebook, or your Ultiself App. Reflect on your day, acknowledging both positive and challenging experiences. Write about your thoughts, feelings, lessons learned, and any areas for improvement. Express gratitude for the blessings and achievements of the day.
Set intentions and goals for the following day. On the App, you can rate your day in the different areas. As you rate them, reflect in each area. What could you have done to make it better, what did you learn, what would you like more of. Make a mental note, enter it in the “Notes for the Day section”, or write it in your journal.
Required Equipment
Your Ultiself App, journal or notebook, pen or pencil.
Benefits
Engaging in evening journal completion and daily reflection cultivates self-awareness, enhances gratitude, and supports personal growth. It allows you to process emotions, gain insights, and learn from your experiences. It also helps you set a positive tone for the next day by clarifying your intentions and goals.
Why it works
Taking time to reflect on your day helps you gain perspective, make connections, and identify patterns or areas for improvement. It promotes mindfulness, self-reflection, and emotional well-being. By expressing gratitude, you shift your focus to the positive aspects of your life and foster a more optimistic mindset.
Possible Side Effects
There are generally no negative side effects to journal completion and daily reflection. However, it's important to approach it with self-compassion and avoid self-criticism or judgment. If you find that it becomes overwhelming or triggers negative emotions, it may be helpful to seek support from a therapist or counselor.
Tips
- Find a quiet and comfortable space where you can focus on your reflection without distractions.
- Write freely and honestly, without judgment or concern for grammar or structure.
- Incorporate gratitude by listing three things you're grateful for each day.
- Set specific and realistic intentions for the next day, keeping them aligned with your goals and priorities.
Supporting Studies and Articles
- "Emotional Benefits of Expressive Writing in the Context of College Admissions" - Gortner, E. M., et al. (2006)
- "The Science of Gratitude" - Emmons, R. A., & Mishra, A. (2011)
