Building Your Self-Concept: A Journal Exercise
Purpose
This exercise invites you to explore and document your self-concept—the truths about who you are, what you've achieved, and the qualities that make you uniquely you. By creating this collection, you're building a tangible reminder of your worth, strengths, and authentic self.
Choose Your Format
Select the approach that resonates most with you:
Option 1: The Self-Concept Journal
Use a dedicated notebook to write flowing entries about each category below.
Option 2: The Memory Keeper Book
Create a scrapbook-style collection with photos, ticket stubs, notes, and written reflections that capture these aspects of yourself.
Option 3: The Truth Box
Fill a decorative box with index cards, folded notes, or small objects that represent each truth, accomplishment, or memory. Pull them out when you need a reminder.
Your Self-Concept Collection
Take your time with each section. There's no rush, and you can return to add more whenever something comes to mind.
1. Truths I Know About Myself
What do you know to be true about who you are at your core? These aren't judgments—just honest acknowledgments.
Examples: "I'm a person who keeps trying," "I care deeply about fairness," "I need quiet time to recharge"
Start here:
I am someone who...
It's true that I...
One thing I definitely know about myself is...
2. My Accomplishments
What have you achieved, overcome, or completed? Include the big milestones and the everyday victories that took courage or effort.
Examples: "Learned to drive," "Got through a difficult year," "Maintained a friendship through conflict," "Finished that project I kept avoiding"
Consider:
What goals have I reached?
What challenges have I overcome?
What did I do that once seemed impossible?
What have I learned or mastered?
3. Things I Give Myself Credit For
What do you deserve recognition for, even if no one else noticed? What small acts of courage, kindness, or persistence matter?
Examples: "Asking for help when I needed it," "Setting a boundary," "Getting out of bed on hard days," "Being honest about my feelings"
I give myself credit for:
Times I showed up even when it was hard
Choices I made that honored my values
Ways I've taken care of myself or others
Growth I've made, even if it's still in progress
4. Things I Like About Myself
What qualities, traits, or aspects of yourself do you genuinely appreciate? This isn't about being perfect—it's about recognizing what you value in who you are.
Examples: "My sense of humor," "How I listen to people," "My creativity," "My determination," "The way I notice small details"
Prompts to explore:
What do I bring to relationships?
What aspects of my personality feel authentically me?
What would I defend about myself if someone criticized it?
If I were describing myself to someone who would appreciate me, what would I highlight?
5. Memories of Feeling Confident, Proud, or Good About Myself
Capture specific moments when you felt strong, capable, proud, or genuinely good about who you were or what you were doing.
For each memory, try to record:
What was happening?
What did you do or say?
How did your body feel?
What made that moment special?
What does this memory tell you about yourself?
Example: "The time I spoke up in that meeting—my heart was pounding, but I felt tall and clear. I'd prepared what I wanted to say, and I said it. I felt like someone who doesn't hide."
Making This Practice Your Own
Add to it regularly: Keep this collection alive. Add entries weekly, monthly, or whenever something strikes you.
Use it as a resource: Return to this when you're doubting yourself, facing a challenge, or simply need to remember who you are.
Notice patterns: Over time, you may see themes about your strengths, values, and the conditions that help you thrive.
Be specific: Instead of "I'm nice," try "I checked in on my friend when they were struggling." Specific details make these truths more real and accessible.
Include the unexpected: Sometimes the truths we need to hear most are the ones we wouldn't think to write down. If it feels true and important, it belongs here.
A Gentle Reminder
This isn't about creating a perfect or impressive portrait of yourself. It's about honest acknowledgment of who you are—strengths, struggles, growth, and all. Some days this exercise might feel easy and affirming. Other days it might feel harder to access these truths. Both experiences are valid, and the truths remain true even when they're hard to see.
You are building a relationship with yourself through this practice—one based on recognition, appreciation, and truth.
