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Journaling Template, 2019-10

systems_architect Oct 11th, 2019 120 Never
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  1. # DATE: (And possibly weight code wt_NNN) [Use +fmk for frameworkables]
  2.   Also: Pal for 3day or 7day if Monday/Sat/Sun.
  3.  
  4.  
  5.  
  6. # DaySCOR: [e.g. DS30 for DaySCOR 3.0, DS00 for DaySCOR 10.0] See [^0]
  7.  
  8.  
  9.  
  10. ## What makes it that number?
  11.  
  12.  
  13.  
  14. ## What would make it e.g. a 4 if a 3? An 8 if a 7? [Do something you'll
  15.   appreciate tomorrow, or next week, or forever, etc.]
  16.  
  17.  
  18.  
  19. # What am I grateful for today?
  20.  
  21.  
  22.  
  23. # What are some fun things I could do today? List some hobby wanna-dos.
  24.   Examples can be found in my Interests doc in Current. Things that
  25.   align with my values, even if I have to force an interest in them.
  26.  
  27. -
  28.  
  29. # What is my prayer? Who/what are my archetypes at the moment?
  30.   What is their talent / gift? What is their motto?
  31.  
  32.  
  33.  
  34. # Did I get good rest last night? What is my rest / meditate plan?
  35.  
  36.  
  37.  
  38. # What excites me right now? Do I have to force it, or is it full on?
  39.  
  40.  
  41.  
  42. # What makes me sad right now? Do I have to force it, or is it full on?
  43.  
  44.  
  45.  
  46. # What am I feeling? List them out first then expand. See also Optional
  47.   Activities, [^1]
  48.  
  49.  
  50.  
  51. # How are my goals doing? What are they? Do I have any visions of future
  52.   self that I can work on or reflect on? What incremental progress can
  53.   be made on my goals today?
  54.  
  55.  
  56.  
  57. # What's concerning me? What is weighing heavily on my mind?
  58.  
  59.  
  60.  
  61. # Spirituality, Physicality, Mentality--how are they?
  62.  
  63.  
  64.  
  65. # Stress levels: Am I in the grip today, or normative? What are the
  66.   signs for my personality? How to get out?
  67.  
  68.  
  69.  
  70. # What framework do I need most today? e.g. "How to stop stress eating"
  71.  
  72.  
  73.  
  74. # Schedule
  75.  
  76. - Morning: []Weigh []Wash []Shave []Dress []Eating Plan []Journal+Values
  77.   []Morning Comics []Morning Study
  78. - 1 p.m. Reflect: Overambitious schedule? What is done so far?
  79. - 1-3:30 p.m.: Inertia builder: Do whatever you feel like as long as you
  80.   put it on your list. Fun things first is OK.
  81. - Evening: []Pet Chores []WashOrShower []Schedule / Plan
  82.  
  83. # To-Do. Include fun want-to + should + have-to items; start anywhere.
  84.  
  85. -
  86.  
  87. # Other:
  88.  
  89. -
  90. -
  91. -
  92.  
  93.  
  94.  
  95.  
  96.  
  97.  
  98.  
  99.  
  100. [^0]: DaySCOR Scale: A subjective rating of one's day so far. Uses "DS"
  101.   prefix, so DS50 is a DaySCOR rating of 50.
  102.  
  103.     - 10: The worst possible day. Practically unimaginable.
  104.     - 20: A VERY bad day. Horrible. Unbearable.
  105.     - 30: An intensely bad day. Nothing good. Coping is near impossible.
  106.     - 40: A bad day, but not terrible. Some minor good things.
  107.     - 50: A so-so day, a worse than average. Some distressing things.
  108.     - 60: A good day, better than average. Some peace is found.
  109.     - 70: A great day, feeling good overall. Easy to cope with stress.
  110.     - 80: Really great day. Inside & out, extremely peaceful and happy.
  111.     - 90: Amazing day. Feeling that you must express the joyful energy.
  112.     - 00: Perfect day; unspeakable joy. Could not get better.
  113.  
  114.     (Scale Updated 2019-09-13)
  115.  
  116.  
  117.  
  118. [^1]: Optional Activities
  119.  
  120. - Art journaling (open up art software or sketchbook; draw whatever
  121.   comes naturally)
  122. - Voice or video journaling: Talk into a recorder app or video app and
  123.   get it all out
  124. - Poetic verse or lyrical journaling: Feelings-oriented attention
  125.  
  126.  
  127. Journaling Template Created by Marc Carson, Life Coach. Personal
  128. use and sharing with attribution is OK.
  129.  
  130. https://www.marccarsoncoaching.com/
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