Self-Esteem Journal: Daily Positive Qualities Log
One piece of evidence a day for the good qualities your inner critic overlooks
Self-Esteem Journal: Daily Positive Qualities Log
One piece of evidence a day for the good qualities your inner critic overlooks
Self-Esteem Journal: Daily Positive Qualities Log
One piece of evidence a day for the good qualities your inner critic overlooks
Low self-esteem comes with a filter. The mind catches every slip and lets the evidence of your good qualities pass by unrecorded. This log is a way to start recording it. Before the first entry, list five or more good qualities you have, each with one real example. Small ones count: patient with kids, shows up on time, makes people laugh, good with animals. If you get stuck, ask what a friend would say about you. Then each evening, write down at least one moment from the day that shows one of those qualities, or a new one worth adding. Over two or three weeks the entries add up to a record your inner critic has to reckon with.
Fill in one row a day, ideally at the same time each evening. Keep it concrete: what you did, where, and who was there. Then name the quality it shows. In the last column, rate how strongly you believe you have that quality, from 0 (not at all) to 100 (completely), once before you write the entry and once after. If a day seems to have nothing, look smaller: a kind text, a chore finished, a hard moment you got through. This log follows the positive qualities record from the cognitive behavioral approach to low self-esteem (Fennell, 2016).
| Date | What happened | Quality it shows | Belief before / after (0-100) |
|---|---|---|---|
References
- Fennell, M. J. V. (2016). Overcoming low self-esteem: A self-help guide using cognitive behavioural techniques (2nd ed.). Robinson.
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See also
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Common Questions
What is the Self-Esteem Journal: Daily Positive Qualities Log worksheet?
Low self-esteem comes with a filter. The mind catches every slip and lets the evidence of your good qualities pass by unrecorded. This log is a way to start recording it. Before the first entry, list five or more good qualities you have, each with one real example.
How do I use the Self-Esteem Journal: Daily Positive Qualities Log worksheet?
Fill out this worksheet digitally or print it for use in session. You can save your progress with a Pro account. Take your time with each column — there are no right or wrong answers.
Is the Self-Esteem Journal: Daily Positive Qualities Log worksheet free?
Yes. Like every worksheet on Therapy Resource, it is free to read, print, and download as a PDF, no account required. A Pro subscription adds online filling with saved progress, practice-branded PDF exports, and secure client sharing.
Can I fill out the Self-Esteem Journal: Daily Positive Qualities Log worksheet online?
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