Updated: Feb 8


I am so proud of myself when I think about all I have been through and accomplished ... and all that I am capable of!

Action Plan:

I don’t know what it is about the human psyche, but it seems that we can recall, in great detail, every fucking thing we have done wrong, but when it comes time to conjuring up something we’ve done well, our mind is suddenly blank!

So, if you're feeling down on yourself today (and, hell, even if you're not), journal about something you’ve accomplished or something you’re just good at. Just thinking about it is ok too, but I really suggest you journal this kind of thing. It will help you cement it in your brain and record a GOOD thing about yourself (all too often, we only journal when we’re dealing with the shit).

Write lots of details so you can savor it like it's happening all over again and really feel how great it felt. Then, break it down into one sentence … a mantra that you can use whenever you need a boost. And remember, in this case, hyperbole is your friend!! As is, apparently, the exclamation point!! Here are some examples:

“I am a freaking MASTER at client relations!!”

“I am the QUEEN of spreadsheets!!”

“No one, and I mean NO ONE, can beat my crafting skills!!”

“I am probably the nicest person I have ever met!!”

Throughout the day, whenever you want, say your mantra out loud and relive the glory all over again. You can say it in your head if you’re around others, but you don’t really have to … try it when you’re at the grocery store and see what kinds of reactions you get! Could be fun…

On a side note, if you're in the lower spiral, it may be hard to come up with something great to say about yourself. Resist the temptation to beat yourself up about it and jump on the "I suck at everything" bandwagon that may be playing in your head. Just because you can't think of something great right now, does NOT mean there is nothing great to say! Write something about about the fact that you're having a hard time and give yourself some compassion and understanding. And perhaps your mantra can be something like, "I'm doing the best that I can!" And remember that it's ok if this is happening to you. It is normal and totally happens to all of us, so it's not just you. You're ok. Everything will be ok.

Spiral level: ALL

Use when feeling: down on self, mad at self, frustrated, depressed