Journaling Template, 2020-10a

# Date:



## Optional Stats, if Healthy for You

- Cardio:  / goal of
- Hydration (oz. / 50% bodyweight lbs. in oz.):
- Days since last weigh-in?
    - Last-known weight, wt_NNN:
- Days since last workout w/ 3 or more exercises?
- Days since a close below TDEE, actually measured?
- Days since a day was ended in ketosis?
- Days since reviewed personal calendar (below)?
- Days since reviewed weekly positions / stances / goals?
- Days since reviewed active work or client projects?

# DSF: [Score your Day So Far; e.g. DS30 for DSF 3.0] See [^0]



## Why did you choose that score? Do some general venting & listing.



## What would make it e.g. a 4 if a 3? An 8 if a 7? [Do something
   you'll appreciate tomorrow, or next week, or forever, etc.]



# What are you grateful for today?



# What are some fun things you could do today? List some hobby
  wanna-dos, items from your list of interests. Or things that align
  with your values, even if you have to push yourself a bit.

-

# What is your hope, wish, Big Ask of the Universe, or prayer right now?



# Who/what are attractive archetypes at the moment? What is their talent
  or gift? What is their motto?



# Did you get good rest last night? What is your rest / meditate plan?



# What excites you right now? Need to force in something exciting / fun?



# What makes you sad right now? Anything bothering you?



# What else do you feel? List them out, then expand. See also Optional
  Activities, [^1]



# Spirituality, Physicality, Mentality--how are they?



# Stress levels: Are you in the grip today, or normative? What are the
  signs for your personality? How would you tell someone to break out?



# What framework/structure would help? ex. "A plan to stop stress-eating"



# Schedule - See Template at [^4]

-

# To-Do. List T/V/F items. Start anywhere, even w/ fun items. Tips: [^2]

-

## Done



## Later Today



## Tomorrow



# Other -- An Optional Rebasing Template can be used here... [^3]











































## Late Session: Evening Journaling



### Was today enjoyable at all? How would you alter the DSF score?



### How would you approach the day differently if you could re-do?



### What does this teach you about planning for tomorrow, if anything?



### List any stress factors that may affect your sleep tonight. Feel
    free to journal about them in depth in order to attack the sources
    of stress.



[^0]: DSF Scale: A subjective rating of one's Day So Far. Uses
"DS" prefix, so DS50 is a DSF rating of 50.

    - 10: The worst possible outcome. Practically unimaginable.
    - 20: Doing VERY bad. Horrible. Things seem unbearable.
    - 30: An intensely bad day. Nothing good. Coping is near impossible.
    - 40: A bad day, but not terrible. Some minor good things.
    - 50: So-so day, a tad worse than average. Some distressing things.
    - 60: A good day so far, better than average. Some peace is found.
    - 70: A great day, feeling good overall. Easy to cope with stress.
    - 80: Really great day. Inside & out, extremely peaceful and happy.
    - 90: Amazing day. Feeling that you must express the joyful energy.
    - 00: Perfect day so far; unspeakable joy. Could not get better.

    (Scale Updated 2019-09-13)

If you want to enter DS65 or DS91 for example, always round down to
the nearest DSF score.

If you want to track your DSF score throughout the day, you can
prefix the DSF rating with a 24h timestamp, like:

T1805_DSNN



[^1]: Optional Activities

- Art journaling (open up art software or sketchbook; draw whatever
  comes naturally)
- Voice or video journaling: Talk into a recorder app or video app
  and get it all out
- Poetic verse or lyrical journaling: Feelings-oriented attention
- Collage: Express the intuition / mind's eye view



[^2]: Task BATL: The Balance-first, Approachable To-do List

This is a specific system of productivity meant to build energy levels
and avoid productivity exhaustion. Reference:

https://www.friendlyskies.net/intj/the-balance-first-approachable-to-do-list

If you are a beginner or have suffered from productivity exhaustion or
high stress in the past, be sure to balance your list with plenty of F
and V items.

Keep an eye on the approachability and enjoyment factors. If your list
makes you feel like running away, set some boundaries and design your
way to a more enjoyable experience.

Take care of yourself--you are not a computer. Don't work like one.

By Marc Carson, Owner
Marc Carson Coaching
https://www.marccarsoncoaching.com/



[^3]: Optional Rebasing Template

## time - DSF

- The "time" sub-heading and this list are a Rebasing template.
    - You can paste this template when you need a clean-slate check-in.
    - Replace "time" with the current time.
    - Replace "DSF" with your DSF score. More on that below.
- You can Rebase at any time.
    - It can be really helpful if you have a lot going on.
    - It can also be helpful if it's been a while since you had a break.
- Process
    - Clear your slate by starting a new template.
    - Add a new time/DSF entry and go at it.
    - Add some words, feelings (I love/hate my job), or a list.
    - The idea is to "relocate" yourself in the flow of the day.
    - One outcome from a list like this is a modified schedule.
        - Maybe a quick break for a walk.
        - Maybe a quick recovery from procrastination.
        - Maybe it's time to end the work day--too much effort.
    - Another outcome is tighter boundaries, and less stress.
    - The main outcome is: You feel re-centered and ready to engage.
- Placement
    - I place the newest Rebasing list at the top of the Other section.


[^4]: Schedule Template

- 8:30
- :45
- 9:00
- :15
- :30
- :45
- 10:00
- :15
- :30
- :45
- 11:00
- :15
- :30
- :45
- 12:00
- :15
- :30
- :45
- 1:00