systems_architect

Journaling Template, 2020-04b

Apr 23rd, 2020
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  1. # Date:
  2.  
  3.  
  4.  
  5. ## Optional Stats, if Healthy for You
  6.  
  7. - Cardio: / goal of
  8. - Hydration (oz. / 50% bodyweight lbs. in oz.):
  9. - Weight wt_NNN:
  10. - Weighed self in the last 3 days?
  11.  
  12. # DaySCOR: [e.g. DS30 for DaySCOR 3.0, DS00 for DaySCOR 10.0] See [^0]
  13.  
  14.  
  15.  
  16. ## Why did you choose that score?
  17.  
  18.  
  19.  
  20. ## What would make it e.g. a 4 if a 3? An 8 if a 7? [Do something
  21. you'll appreciate tomorrow, or next week, or forever, etc.]
  22.  
  23.  
  24.  
  25. # What are you grateful for today?
  26.  
  27.  
  28.  
  29. # What are some fun things you could do today? List some hobby
  30. wanna-dos, items from your list of interests. Or things that align
  31. with your values, even if you have to push yourself a bit.
  32.  
  33. -
  34.  
  35. # What is your hope, wish, Big Ask of the Universe, or prayer right now?
  36.  
  37.  
  38.  
  39. # Who/what are attractive archetypes at the moment? What is their talent
  40. or gift? What is their motto?
  41.  
  42.  
  43.  
  44. # Did you get good rest last night? What is your rest / meditate plan?
  45.  
  46.  
  47.  
  48. # What excites you right now? Need to force in something exciting / fun?
  49.  
  50.  
  51.  
  52. # What makes you sad right now? Anything bothering you?
  53.  
  54.  
  55.  
  56. # What else do you feel? List them out, then expand. See also Optional
  57. Activities, [^1]
  58.  
  59.  
  60.  
  61. # Spirituality, Physicality, Mentality--how are they?
  62.  
  63.  
  64.  
  65. # Stress levels: Are you in the grip today, or normative? What are the
  66. signs for your personality? How would you tell someone to break out?
  67.  
  68.  
  69.  
  70. # What framework/structure would help? ex. "A plan to stop stress-eating"
  71.  
  72.  
  73.  
  74. # Schedule
  75.  
  76. -
  77.  
  78. # To-Do. List T/V/F items. Start anywhere, even w/ fun items. Tips: [^2]
  79.  
  80. -
  81.  
  82. ## Done
  83.  
  84.  
  85.  
  86. ## Later Today
  87.  
  88.  
  89.  
  90. ## Tomorrow
  91.  
  92.  
  93.  
  94. # Other:
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  130.  
  131.  
  132. ## Late Session: Evening Journaling
  133.  
  134.  
  135.  
  136. ### Was today enjoyable at all? How would you alter the DaySCOR rating?
  137.  
  138.  
  139.  
  140. ### How would you approach the day differently if you could re-do?
  141.  
  142.  
  143.  
  144. ### What does this teach you about planning for tomorrow, if anything?
  145.  
  146.  
  147.  
  148. ### List any stress factors that may affect your sleep tonight. Feel
  149. free to journal about them in depth in order to attack the sources
  150. of stress.
  151.  
  152.  
  153.  
  154. [^0]: DaySCOR Scale: A subjective rating of one's day so far. Uses
  155. "DS" prefix, so DS50 is a DaySCOR rating of 50.
  156.  
  157. - 10: The worst possible day. Practically unimaginable.
  158. - 20: A VERY bad day. Horrible. Unbearable.
  159. - 30: An intensely bad day. Nothing good. Coping is near impossible.
  160. - 40: A bad day, but not terrible. Some minor good things.
  161. - 50: So-so day, a tad worse than average. Some distressing things.
  162. - 60: A good day, better than average. Some peace is found.
  163. - 70: A great day, feeling good overall. Easy to cope with stress.
  164. - 80: Really great day. Inside & out, extremely peaceful and happy.
  165. - 90: Amazing day. Feeling that you must express the joyful energy.
  166. - 00: Perfect day; unspeakable joy. Could not get better.
  167.  
  168. (Scale Updated 2019-09-13)
  169.  
  170. If you want to track your DaySCOR rating throughout the day, you can
  171. prefix the DaySCOR rating with a 24h timestamp, like:
  172.  
  173. T1805_DSNN
  174.  
  175.  
  176.  
  177. [^1]: Optional Activities
  178.  
  179. - Art journaling (open up art software or sketchbook; draw whatever
  180. comes naturally)
  181. - Voice or video journaling: Talk into a recorder app or video app
  182. and get it all out
  183. - Poetic verse or lyrical journaling: Feelings-oriented attention
  184. - Collage: Express the intuition / mind's eye view
  185.  
  186.  
  187.  
  188. [^2]: Task BATL: The Balance-first, Approachable To-do List
  189.  
  190. This is a specific system of productivity meant to build energy levels
  191. and avoid productivity exhaustion. Reference:
  192.  
  193. https://www.friendlyskies.net/intj/the-balance-first-approachable-to-do-list
  194.  
  195. If you are a beginner or have suffered from productivity exhaustion or
  196. high stress in the past, be sure to balance your list with plenty of F
  197. and V items.
  198.  
  199. Keep an eye on the approachability and enjoyment factors. If your list
  200. makes you feel like running away, set some boundaries and design your
  201. way to a more enjoyable experience.
  202.  
  203. Take care of yourself--you are not a computer. Don't work like one.
  204.  
  205. By Marc Carson, Owner
  206. Marc Carson Coaching
  207. https://www.marccarsoncoaching.com/
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