Finding Meaning Joy and Happiness (FMJH) Project Journals

Name: _____________________________ Section Time: ________________________

A. Personal Values: Your core values reflect those guiding principles that are MOST IMPORTANT to you. They typically stand the test of time, and are the foundational basis for the most important life-decisions you will make. They guide your actions, relationships and thoughts, but are not those actions, relationships and thoughts. In other words, “my family” is not a Core Value, but “maintaining a close connection to the people that matter most to me” may be.
Your Core Values, and where you think each came from: Explain why you hold this Core Value. How does this value guide your choices? Give examples for each Core Value of a time when this value guided your decisions.

1 Timely execution of any work This core value vividly describes your attitude to working duties and people nearby. In fact, I try to make my best to perform any operation for a specified period. Thanks to this, I became able to quickly achieve the promotion in an insurance company I worked in.

2 The sincerity with my co-workers I believe that sincere relations with colleagues greatly contribute to a command performance. Based on this, I prefer to be honest in the work to make people rely on me. I realized it when I was nearly fired due to the lie about my working performance.

3 A proper organization of a personal time As for me, people could spend their free time more effectively if they make the plan of activities. Therefore, I always dedicate some time to plan what to do in a potentially free time. I should note that such a habit allowed me to significantly increase the level of knowledge of Spanish.

B. Positive/Optimistic Thinking: Think of any negative thoughts you have about yourself, others, and a circumstance. For example, you might always put yourself down for not being thin enough, or smart enough (negative self though) or you see your current financial situation as unbearable (negative thought about circumstance). How might you think about these differently or more optimistically? List three negative thinking patterns (self, others, circumstance) and how you might reframe those thoughts to think more optimistically.
Negative Thought: How I might think about this more optimistically?
1 Self:
Impossibility to assert a personal point of view

Perhaps, I should not think about such my “deficiency” so critically since I have to admit that among my friends, my opinion has value.

2 Others:
People think only about own comfort

I think that I should reconcile with it since sincerely I am also used to behaving myself quite egoistically, especially in a public transport.

3 Circumstance:
Made efforts are often non-beneficial

To think about it more optimistically, it would be relevant to gradually evaluate such efforts in order to determine their efficiency.

C. “Unplug” yourself for 24 hours! Use no electronic equipment for 24 hours. No cell phone; no iPods; no video games; no computers or Internet; no Facebook; no TV. You can, however, use electricity, and various other household mechanisms required for daily living. The point of this exercise is to “disconnect” from social media and the greater technological world. Reflect on how you felt and how you used your time. Please be specific. NOTE: PLAN this exercise around your schedule to minimize any significant disruption. In other words, don’t attempt this on a day where you have to be on email to communicate with group members for a project that is coming due.

Being disconnected from all communication and entertaining devices, a certain feeling of the detachment from the world emerged initially. Certainly, an appeared impossibility to keep up with the latest events made me feel myself somewhat defective. I should note that I thought for a moment that all the world suddenly stopped its pace. Despite a significant boredom, I benefited from the situation. After waking up and having breakfast, I could devote some time for fitness at last. In addition, I cleaned my apartment and started to read the book that I planned to start much earlier, but the absorption by Internet did not allow me to do it. In the evening, I finally visited my senior brother, who invited me long ago.

D. Coping Strategies: Identify and record three coping strategies that you currently practice during stress or hardships and discuss how they typically work for you; these strategies can be considered positive, negative, or neutral. For example, does eating large quantities of sugar when you are stressed help you feel more in control of the situation, or does it simply leave you feeling bloated and/or sorry for yourself? Then, develop and implement three new (and different) healthy coping strategies, drawing from lectures and readings.
Current Coping Strategies (What do you do: How does this coping strategy work for you? What does putting it into motion actually do for you?
1 Riding a bicycle By riding a bicycle, I am able to calm tensed thoughts as all my attention is switched to a road. Besides, physical exercises add a certain sense of confidence.
2 Playing computer games a lot It typically happens when recently my rights or feelings were neglected. Computer games allow to return the feeling of significance and self-realization.
3 Drinking coffee Commonly, I am not used to drinking coffee at all, but the occasional feelings of own helplessness force me to drink it. Perhaps, its invigorating taste stabilizes my mood.
New / Healthy Coping Strategies: How is this new coping strategy working for you?
1 Attending various sport events with friends In my opinion, it contributes to the improvement of my social skills, as well as to be more versed in sport.
2 Self-cooking I consider self-cooking as a possible way to find additional field where I may be able to self-realize.

3 Entering the boxing courses Being eager for a long time to learn some martial arts, I find these courses very effective in improving my confidence.

E. Gratitude/Kindness: What are you grateful for? What brings a moment of Happiness or Joy into your life in any given day? For three days, identify three different things per day for which you are grateful. What and why? Also, be aware of, and practice, random acts of kindness with the intention of improving someone else’s day! For three days, list three different random acts of kindness you performed each day.
Day: Things In My Life I Am Grateful For: (Be specific—simply saying “life” is not sufficient)
Day 1:1 The ability to walk by my own.
(disabled people evoke compassion in me)
1:2 Having a well-paid job.
(many people are forced to accept any available job)
1:3 Having an attractive appearance.
(it makes me get acquainted with people easier)
Day 2:1 The absence of a smoking habit.
(my breath is free, what allows me to walk large distances)
2:2 The impartiality to alcohol.
(based on this, I keep a clear mind to solve working issues)
2:3 Healthy parents.
(I am sure that parents are the most reliable and friendly people)
Day 3:1 Having a keen eye.
(one time my good vision allowed me to evade a falling brick from a wall)
3:2 A separate apartment.
(it provides suitable conditions for rest due to an almost absent noise).
3:3 Having a light weight.
(due to that, I do not feel myself restricted physically)
Day: Random Acts of Kindness: Share what you did, why you chose that act, what value it held (or may have held) for the other, and how you felt about it afterwards.
Day 1:1 I gave the spot to elderly in a public transport since I realized how hard for them to stand.

1:2 I helped a woman with a heavy bag to carry it through an underground passage. I should note that the woman was very grateful.
1:3 I proposed my friend to sit with his little sister since I knew that he had an important interview on that day.
Day 2:1 I donated money to a charity that deals with cancer patients. In fact, I feel a serious compassion to such people.
2:2 I helped my neighbors with the cleaning of the territory near my house. My neighbors were glad that there are still people which are not indifferent to the environment.
2:3 I presented a spontaneous gift to my mother in order to express how I love her.

Day 3:1 I stayed on the job overtime to help my colleagues to prepare for transferring to another office. My colleagues were very happy realizing that our team is so friendly.

3:2 I explained to a married couple how to pass to an indicated street as they were strangers in my city.

3:3 I proposed my parents to help them in the garden since it was necessary to prepare for planting the trees.

F. Connectedness/Solitude: Happy and content people balance their social/leisure activities with time alone. Describe three different activities that you recently enjoyed with others and three different activities that you recently enjoyed alone. Notice how you felt, or what you noticed during each of these activities and note them in your log.
Activities Experience Alone:
Please describe specifically what you did. What did you feel or notice? What emotions, thoughts and feelings did you notice? What was most valuable to you about the activity? Date and Time:
1 Watching my favorite TV series I noticed that while I am watching favorite TV series alone, I can fully realize the essence of each particular serie as nobody interrupts you. Therefore, I feel a full satisfaction of watching. 14 March 2016
18:30

2 Walking in the park
A non-hasty pace of walking alone makes me enjoy every landscape I can observe in the park. By walking alone, I am able to rest much better. 13 March 2016
15:00
3 Reading a favorite book
Certainly, an appropriate silence is required in order to focus on reading. Due to that, I am able to understand more from the book, and, thereby, I feel that the reading is productive. 13 March
2016
19:20

Activities Experienced with Others:
Please describe specifically what you did. What did you feel or notice? What emotions, thoughts and feelings did you notice? What was most valuable to you about the activity? Date and Time:
1 Visiting a cinema
While visiting cinema with my friends, I feel myself much more joyful than watching the movie in the cinema alone. At the same time, a common visit to the cinema allows to discuss the movie after watching. 12 March
2016
20:00

2 Practicing in martial arts I should note that many friends of mine share my passion to martial arts. On this basis, by spending a common time in trainings, we are able to prepare for the conditions of a real combat. Therefore, I feel not only a physical but also mental inspiration.
11 March
2016
19:20
3 Going in abroad trips Definitely, it is necessary to feel a support when you are in an unfamiliar country. That is why I always try to plan every abroad trip with my friends. Certainly, I feel that it is much easier to face challenges in foreign countries when reliable friends travel together. 20 February
2016

09:00

G. Communication: Have three in-depth (15-30 minute) conversations with friends, family, or someone you trust. While in conversation, notice your non-verbal (e.g., eye contact, body movements, etc.) and verbal communication patterns (e.g., frequently interrupt, talk rapidly, etc.). Write a description of these communication patterns (NOTE: Do not report the content of the conversation, but rather your non-verbal and verbal communication patterns.)
Conversation Patterns:
Ways to Improve Your Communication:

1

2

3

H. Fitness Journal: Practice fitness for a minimum of 30 minutes, 3 times a week, for 3 weeks. Complete the log chronicling the activities you chose and be specific. Be sure to vary your fitness experiences—in other words, doing cardio for each activity is not acceptable. Please give details.
Date: Week 1- Activities: (Type of activity, what exactly did you do) Time Spent:

Date: Week 2- Activities: (Type of activity, what exactly did you do) Time Spent:

Date: Week 3- Activities: (Type of activity, what exactly did you do) Time Spent:

I. Trust: First, list three people you know you can talk to and what types of challenges each one is best at helping with (e.g. relationships, school, work, etc.). Then, list three people who confide in you and the types of challenges you typically help them with. Describe the challenges explored together. Do not simply write “relationships,” but rather flesh out what it is about relationships that you explored together. Please use first names only. Please note that “everything” is not an acceptable answer – give a specific example of one of those “everything” that you associate with that person.
Someone You Confide In: Type of Challenge She/He is Best at Helping You With:
1

2

3

Someone who Confides in You: Type of Challenge you are Best at Helping With:
1

2

3

J. Eating Journal: Keep a detailed log for 3 days, of everything you consume including: beverages, alcohol, snacks, candy, meals, gum, cigarettes, vitamins, etc. Record the quantity of food you eat. Be as specific as you can—did you have had one, two, or three scopes of ice cream? Reflect on the nutritional quality and impact of your food choices.
What you Ate: How Much:
Day 1 Breakfast:
Lunch:
Dinner:
Misc.:

How did your nutritional choices impact your energy and effectiveness?

Day 2 Breakfast:
Lunch:
Dinner:
Misc.:

How did your nutritional choices impact your energy and effectiveness?

Day 3 Breakfast:
Lunch:
Dinner:
Misc.:

How did your nutritional choices impact your energy and effectiveness?

K. Sleep Journal: Experience the benefits of sleeping seven to eight hours a night for 3 days in a row. Like the “unplugged” exercise, be sure to PREPARE for this so that you are not trying to do it during a three-day stretch where you have two papers due. Record your experience on the sleep log.
Day: Number of Hours Slept (round to the half-hour), include bed time and wake time
How did you prepare yourself for a good night’s sleep? What was the quality or your sleep? How did you feel the next day? How did it seem to influence your well-being and effectiveness?

1

2

3

L. Genetics / Risk Taking: Have a discussion with members of your family to identify 3 risk factors associated with your genetic (or non-genetic family) history for illnesses/health problems (e.g., Type II Diabetes, Prostate Cancer, Breast Cancer) and then comment on ways that you can help reduce this risk. Then, identify and reflect on 3 of your current risk behaviors (e.g., drinking too much alcohol, drug and cigarette use, poor diet, etc.) that, if continued, may negatively affect your health, and then record what you can do to reduce your risk.
Genetic Risk Factors In Your Family: What Can You Do To Help Reduce Your Risk:
1

2

3

3 Personal Risk Behaviors: What You Can Do To Reduce Your Risk:
1

2

3

M. Socializing: Many of us spend a great deal of time in social situations with family and/or friends. Strengthen two of your old friendships (i.e., someone you have lost communication with) by either making a phone call to them, or by having an in-person conversation with them. Also, attempt to make two new friends by initiating a conversation with someone who is in one of your classes, or who lives in your dorm, or who works at your job. Write only the first name of the person and describe what was significant about the conversation. What did you learn or experience?

Friend’s Name:
(First name only)
What was significant about the conversation? What did you learn or experience? How did it feel to connect/reconnect?
1
(reconnect)

2
(reconnect)

3

(new)

4
(new)

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