Last Updated on May 5, 2025 by Kate Darktea
We know comparing ourselves to others doesn’t help up. Yet we live in a world where we’re frequently being compared from our physical appearance, to our career, to our home. It’s easy to feel like we’re not good enough, at any age. Journaling can help you find your self-worth as you evaluate what is important to you, without relying on external factors such as successes and achievements or the approval of others.
“The more approval you give to yourself, the less you need from others.” Peter Charleston, Closer
Understanding Self-Worth and Self-Esteem
Although we often hear the words self-worth and self-esteem do you understand what they mean. I know I get confused, so I’m starting with some definitions.
Self esteem is the opinion you have about yourself, such as how much you like and value who you are. Someone with high self-esteem is likely to have a positive self-image, respond constructively to criticism and accept compliments. Whereas someone with low self-esteem is likely to compare themselves to others, which could mean they avoid social situations and don’t like receiving criticism, which means they take fewer risks as they fear failure.
Self worth is the deep-seated belief that you are valuable and deserving of respect simply for being you. People with a high level of self-worth are often self-compassionate, resilient and have healthy boundaries as they prioritise their needs and treat themselves with kindness. People with low self-worth often have self-doubt, negative self-talk, a fear of failure, and struggle to set boundaries.
Your sense of self-worth may be based on many different factors, including past events and unrealistic expectations. The good news is you can determine your self-worth through reflection and understanding what truly matters to you.
“Everything that we do, from the minute we wake up to the minute we go to sleep at night, is a reflection of our self-worth.” Roxie Nafousi, Manifest: Dive Deeper
How Journaling Can Help Boost Self-Worth
Your journal is a safe space where you can explore your thoughts and emotions at your own pace. In your journal you can:
- reflect on what happened during the day / week and how you reacted
- notice patterns in your behaviours
- recognise your strengths
- identify what causes your self-doubt and low self-esteem
- notice negative self-talk and take action to make your language more self compassionate
- release emotions through writing
- track your achievements
- explore ideas and solutions
Over time, journaling can help you develop a healthy sense of self-worth as you increase your self awareness and build a healthier relationship with yourself.
“We have to believe we are enough in order to say, ‘Enough!’” Brene Brown, Daring Greatly
Practical Journaling Techniques to Increase Self-Worth
You may find that by just taking the time to journal starts to help you increase your self-value. However, you may want to do specific exercises that you know your self-worth and help you build up your self-perception. Try these different journaling ideas to find the ones that work best for you and your goals.
- Gratitude Lists: Write three things you’re grateful for about yourself to shift your inner voice towards the positive.
- Daily Affirmations: Start your day by writing affirmations like, “I am enough” or “I am worthy of love.”
- Highlighting Strengths: List all the things you like about yourself —big or small.
- “Good Enough” Moment: Think back on time which didn’t go as well as you wanted. Reflect on it, and write how you showed up and did your best.
- Reframing Negative Beliefs: Identify a frequent negative thought, write the evidence that disprove the thought and rewrite it the thought as a positive.
- Core Values: Use a mind map to explore what truly matters to you. Write about how these values reflect your strengths and uniqueness.
- Self-Worth Reflections: If you’re unsure where to start, these prompts can guide your reflections:
- “What do I admire most about myself?”
- “What’s one quality I admire in others that I can cultivate in my own way?”
- “What kind words would I offer a friend who’s feeling the way I do now?”
- “What past challenges have I overcome, and how did they make me stronger?”
- “What activities make me feel alive and fulfilled? How can I prioritise them?”
- “Where in my life do I need to say ‘no’ more often to protect my well-being?”
Ready to start embracing your self worth?
To help you get started I’ve created a Self Worth Journaling Printable which has:
- Affirmations to challenge your self doubt
- Thought provoking journaling prompts
- Tips for building a consistent journaling habit
Beyond Journaling: Additional Ways to Improve Your Self-Worth
Journaling is just one tool that can help you build up your sense of self-worth. True self-worth is developed through the way we treat ourselves and the choices we make daily. Every decision, from setting boundaries to prioritising self-care, is an opportunity to reinforce our self-worth:
- Practice self-compassion by speaking to yourself kindly.
- Surrounding yourself with positivity and beauty.
- Celebrate the progress you make.
- Set boundaries that support your well-being.
- Seek support from a therapist, mentor or trusted friend.
“Do I behave to please others, or do I behave to honor myself?”
Roxie Nafousi, Manifest
Your worth isn’t determined by how you compare to others or what you achieve. It’s rooted in your own value as a person. Do you have an internal sense of being good enough? If you don’t respond with a strong yes to that question, journaling could be a useful self-evaluation tool that helps you build a positive self-image.
You are enough. You are worthy.
Read these posts if you want to know more:
- How to start a journal – if you don’t already keep a journal and want some tips on how to start
- Writing a gratitude journal – if you want to know more about the benefits of writing a gratitude journal and how to start
- Everything you need to know to get started with affirmations – if you’re curious about using affirmations
- Why discovering your personal values is key – if you’d like to know how knowing your values can help you live your best life.
Ready to start embracing your self worth?
To help you get started I’ve created a Self Worth Journaling Printable which has:
- Affirmations to challenge your self doubt
- Thought provoking journaling prompts
- Tips for building a consistent journaling habit
