Boost your self-esteem with our free affirmation journal

Ever felt like you could use a little extra boost in your self-esteem? You’re not alone. Many of us struggle with self-doubt and could use some positive reinforcement.

That’s where an affirmation journal comes in. It’s a simple yet powerful tool that helps you focus on the positive aspects of yourself and your life.

And because the Balance team is passionate about getting you the resources you need to develop coping skills for mental health, we’ve taken this article one step further. In this article, you’ll not only learn about the benefits of using an affirmation journal and how to make the most out of it, but you’ll also get a free downloadable page to get you started.

What is an affirmation journal?

An affirmation journal is simple—it’s a space to keep positive affirmations, or bits of encouragement you create for yourself.

Affirmation journals have long been used to help people looking to develop self-esteem—and even psychologists from Stanford agree that they work.

(Want to print this journal page? Right-click on the image and select “Save Image As.” Choose a location on your computer to save the image. Once saved, open the file, print it, and grab your pen—it's time to write!)

Why use an affirmation journal?

We already know that affirmation journals work, but how? According to Psychology Today, there are actually multiple answers to this question:

• Self-affirmations have been shown to positively effect brain activity, leading to increased self-esteem—writing them down only seems to increase the positive effects.
• Reflecting on your own values increases your sense of self-control, sense of belief in yourself, and sense of love toward others.
• Results also suggest that keeping an affirmation journal could bolster your sense of happiness and meaning in your own life.

All pretty important, right? Affirmations are like the science-backed version of manifesting—by believing in yourself, you bring more goodness and happiness your way.

How do I use my affirmation journal effectively?

Think about what it’s like when you get a good compliment. Whether it’s something great you did at work or a well-curated outfit, the more specific people are in their praise, the better it feels. “You’re a valuable member of this team because of the way you stepped up the plate when nobody else did” will always hit differently than, “Thanks for working so hard.”

What you write in your affirmation journal works the same way. If you tell yourself you’re kind, it’ll feel a little good. But how much better will it feel when you list the reasons why you’re kind? What if you take it one step further and write about how your kindness impacts those around you?

Get as specific about how great you are as possible. After all, you deserve it.

Enhance your experience with the Balance app

Looking to take things even further than a newly printed affirmation journal page? Consider expanding your practice with these journal prompts for mental health.

We also encourage you to continue your self-esteem journey by checking out our meditation library. It’s full of expert mental health skills training, created by real meditation experts.

And if you’re looking for something to complement your affirmation journal practice, we recommend starting with Loving-Kindness—you can find it in the Singles tab on the Balance app.