Erfolgebuch führen – für mehr Glück und Selbstbewusstsein im Alltag
Notieren Sie jeden Abend drei bis fünf positive Erlebnisse des Tages.
- Wofür bin ich dankbar?
- Was macht mich glücklich?
- Worauf bin ich stolz?
- Was ist mir heute gut gelungen?
Die meisten Kinder und Jugendlichen, die zu mir ins Coaching kommen, erhalten gleich zu Beginn ihr persönliches Erfolgebuch von mir geschenkt. Die Kinder füllen alleine oder mit Hilfe der Eltern täglich das Erfolgebuch aus. In den ersten Teil des Buchs können die Kinder alle ihre Talente, Fertigkeiten, Fähigkeiten und positiven Eigenschaften notieren. Außerdem bietet es Platz für Träume, Visionen, Ideen und Wünsche für die eigene Zukunft sowie anleitende Fragen und motivierende Metaphern.
Wenn Sie es gemeinsam ausfüllen, ist es der ideale Anlass, den Tag zu reflektieren und in einen positiven Gedankenkreislauf zu kommen, in dem die Kinder gut einschlafen können. Tagsüber wächst automatisch die Achtsamkeit auf alle Dinge, die dem Kind gut tun und die es erfolgreich macht. Mit diesem Tagebuch erreichen Kinder schnell mehr Selbstbewusstsein, Lebensfreude und inneren Antrieb.
Mehr Achtsamkeit für die schönen Dinge des Lebens
Auch für Erwachsene ist das eine wunderbare Übung aus der positiven Psychologie. Denn viele Menschen neigen dazu, mehr Zeit auf das Nachdenken über die schlechten Dinge im Leben zu verwenden, als ihnen förderlich ist. Diese Fokussierung bereitet einen Nährboden für Angst und Depression. Das zu verhindern kann gelingen, indem wir unsere Achtsamkeit auf die Dinge lenken, die uns gut tun und die gut gelaufen sind sowie bewusst den Moment zu genießen. Ich empfehle meinen Klienten, sich abends vor dem Schlafengehen 10 Minuten Zeit für diese Übung zu nehmen. Schreiben Sie drei bis fünf Dinge auf, die heute gut gelaufen sind und warum sie gut gelaufen sind. Ich selbst bevorzuge ein schönes Notizbuch für meine Aufzeichnungen, es reicht aber ein einfacher Block oder vielleicht arbeiten Sie auch lieber mit dem Notebook. Beantworten Sie nach der Benennung des positiven Erlebnisses auch die Frage: „Warum ist es dazu gekommen?“ Hier ein einfaches Beispiel:
Positives Erlebnis: „Mein Mann hat mir Blumen mitgebracht.“
Warum kam es dazu: „Weil mein Mann sehr aufmerksam ist und mich liebt.“
Auch wenn es sich zuerst komisch anfühlt, bleiben Sie mindestens 1 Woche lang dabei, es wird immer leichter werden. Wenn Sie diese Übung mehrere Monate durchführen, ist es sehr wahrscheinlich, dass Sie weitaus glücklicher und dankbarer sein werden. Berichten Sie mir gerne über Ihre Erfahrungen!
Herzliche Grüße
Ihre Anke Ziemer
Mein Buchtipp: „Wie wir aufblühen. Die fünf Säulen des persönlichen Wohlbefindens“ von Martin Seligman
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