These 2 Journal Prompts Will Make You Look Back At Your Life With 'Rosy Retrospection'

Self-compassion is always key, and should be extended to yourself unconditionally—including your past self.

By Mark Travers, Ph.D. | March 08, 2024

"Rosy retrospection" refers to the tendency to recall past events more positively than you may have experienced them at the time. As a journaling or letter-writing practice, rosy retrospection involves reflecting on positive, comforting past experiences, lessons learned or the personal growth that resulted from those experiences.

A 2024 study published in the journal Frontiers In Psychology found that using rosy retrospection and writing a compassionate letter to your past self can be a healing tool to cope with negative experiences in the present. It improves a person's mood and encourages them to find silver linings and sources of strength in their memories.

The benefits of "rosy retrospection journaling" include:

• Personal insight. Writing a letter to your past self encourages self-reflection and allows you to gain insight into your journey, understanding how far you've come and what you've learned along the way. It can also inspire you to make positive changes and continue growing into the person you aspire to be.
• Self-forgiveness. Research shows that letter-writing is a powerful method to process your emotions, giving you the opportunity to offer understanding, compassion and reassurance to the person you once were. This practice can help cultivate self-compassion and forgiveness for past mistakes or regrets.
• Confidence. When faced with challenges or setbacks, remembering past experiences where you successfully navigated difficulties can provide a sense of resilience and confidence. Rosy retrospection highlights our strengths and abilities to overcome obstacles, reminding us that difficult times are often temporary.
• Enhanced gratitude. Deliberately focusing on the positive aspects of past experiences fosters a sense of gratitude for the people, opportunities and experiences that have shaped your life. Practicing gratitude is linked to numerous psychological and physical health benefits and it can create a sense of abundance in your life, easing feelings of loss in the present.

Here are two journaling prompts that use the rosy retrospection technique, based on the study.

1. Think Of A Positive Memory That Always Makes You Smile

Researchers found that when a person is struggling, it benefits their mental health to look back on a positive memory rather than a neutral or upsetting one. Positive memories are inherently rewarding to recollect. Such memories can repair negative moods and lower a person's physiological stress response.

In your reflective letter, paint a vivid picture of your past self, allowing yourself to relive the moment with them. Include sensory details such as sights, sounds, smells and feelings to fully immerse yourself in the memory. Express gratitude for having experienced this joyful moment and acknowledge how it positively impacted your life.

Consider how this memory shaped your perspective or contributed to your personal development and continues to bring joy to your life now. Close your letter with a message of love, compassion and understanding for your past self.

2. Think Of A Time When Shared Experiences With Loved Ones Brought You Joy

Researchers found that writing about social experiences involving friends, family or acquaintances may be even more beneficial than other kinds of positive memories in recovering from negative emotions and lowering stress.

"When participants focused their self-compassionate letter on what they did with someone else, they became less negative than when they focused on what they experienced by themselves alone. Thinking about your achievements with lots of support from your surroundings might be more comforting than anything else," the researchers explain.

Recollecting such memories can boost feelings of connection and belongingness and mitigate loneliness.

In your letter, recall the laughter, camaraderie and the sense of connection that made this moment with your loved ones special. Express gratitude for the experience and the people who shared it with you. Reflect on the ways in which their presence enriched your life and brought you happiness. Acknowledge the importance of those relationships in shaping who you are today.

Remind yourself that joyous moments like the one you're reflecting on are a testament to the love and support that surrounds you. Encourage yourself to cherish those moments and to seek out opportunities for connection and shared experiences in the future.

Researchers caution that it is essential to use this technique only when one has a positive attitude towards their past. If a person's past is a largely unhappy place for them to revisit, it may be challenging to use. The guidance of a mental health professional could be highly beneficial in such cases.

However, if you learn to tap into positive moments, no matter how small, rosy retrospection journaling offers a unique opportunity to honor your journey, embrace your humanity and create a deeper connection with yourself and others across time.

Do you struggle with the emotion of nostalgia? Take the evidence-based Nostalgia Scale to learn if this may be a problem for you.

A similar version of this article can also be found on Forbes.com, here.