8 ways a simple notebook can change your life

One study found that people who just thought about watching their favorite movie actually raised their endorphin levels by 27 percent. Often, the most enjoyable part of an activity is the anticipation. If you can't take the time for a vacation right now, or even a night out with friends, put something on the calendar — even if it's a month or a year down the road. Then whenever you need a boost of happiness, remind yourself about it. [The Happiness Advantage]

The only way to discover your strengths is through feedback analysis. Whenever you make a key decision or take a key action, write down what you expect will happen. Nine or 12 months later, compare the actual results with your expectations… Look for patterns in what you're seeing: What results are you skilled at generating? What abilities do you need to enhance in order to get the results you want? What unproductive habits are preventing you from creating the outcomes you desire? In identifying opportunities for improvement, don't waste time cultivating skill areas where you have little competence. Instead, concentrate on — and build on — your strengths. [Harvard Business Review]

Writing about life goals was significantly less upsetting than writing about trauma and was associated with a significant increase in subjective well-being. Five months after writing, a significant interaction emerged such that writing about trauma, one's best possible self, or both were associated with decreased illness compared with controls. [Personality and Social Psychology Bulletin]

Creativity started with the notebooks' sketches and jottings, and only later resulted in a pure, powerful idea. The one characteristic that all of these creatives shared — whether they were painters, actors, or scientists — was how often they put their early thoughts and inklings out into the world, in sketches, dashed-off phrases and observations, bits of dialogue, and quick prototypes. Instead of arriving in one giant leap, great creations emerged by zigs and zags as their creators engaged over and over again with these externalized images. [Zig Zag: The Surprising Path to Greater Creativity]

…for students given the opportunity to write before the exam, those highest in test anxiety performed just as well as their less anxious classmates. "Writing about your worries for 10 minutes before an upcoming exam leveled the playing field such that those students who usually get most anxious during exams were able to overcome their fears and perform up to their potential," Beilock said. [Eureka Alert]

Writing about emotional experiences is associated with a host of positive outcomes. This study extended the expressive-writing paradigm to the realm of romantic relationships to examine the social effects of writing. For 3 consecutive days, one person from each of 86 dating couples either wrote about his or her deepest thoughts and feelings about the relationship or wrote about his or her daily activities. In the days before and after writing, instant messages were collected from the couples. Participants who wrote about their relationship were significantly more likely to still be dating their romantic partners 3 months later. [Psychological Science]

Every night for the next week, set aside ten minutes before you go to sleep. Write down three things that went well today and why they went well. You may use a journal or your computer to write about the events, but it is important that you have a physical record of what you wrote. The three things need not be earthshaking in importance (" My husband picked up my favorite ice cream for dessert on the way home from work today"), but they can be important (" My sister just gave birth to a healthy baby boy"). [Flourish: A Visionary New Understanding of Happiness and Well-being]

I call the first "story prompting," whereby people are given information that prompts them to change the way they view themselves and the causes of their behavior. An example is a study I did with college students many years ago (Journal of Personality and Social Psychology, 1982). The participants were first-year students who weren't doing well academically. As part of what they thought was a survey, they read information suggesting that many college students do poorly at first but improve over time. We also showed the students videotaped interviews of juniors and seniors who reinforced this message. In other words, we prompted students to reinterpret their academic problems from a belief that they couldn't cut it in college to the view that they simply needed to learn the ropes. The students who got this prompt — compared to a control group that didn't — got better grades the next year and were less likely to drop out. [APA]