Journaling Template, 2020-04

# Date:



## Optional Stats, if Healthy for You

- Cardio: / goal of
- Hydration (oz. / 50% bodyweight lbs. in oz.):
- Weight wt_NNN:
- Weighed self in the last 3 days?

# DaySCOR: [e.g. DS30 for DaySCOR 3.0, DS00 for DaySCOR 10.0] See [^0]



## Why did you choose that score?



## 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

-

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

-

## Done



## Later Today



## Tomorrow



# Other:





































## Late Session: Evening Journaling



### Was today enjoyable at all? How would you alter the DaySCOR rating?



### 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]: DaySCOR Scale: A subjective rating of one's day so far. Uses
"DS" prefix, so DS50 is a DaySCOR rating of 50.

    - 10: The worst possible day. Practically unimaginable.
    - 20: A VERY bad day. Horrible. 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, 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; unspeakable joy. Could not get better.

    (Scale Updated 2019-09-13)



[^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/