I wrote a couple years ago about my five-minute journal practice. It's a morning check in (with optional evening one) that's short enough not to be too burdensome every day. (Confession: I don't do it every day.)
A few months later, I wrote about some tweaks I had made.
Well, I've tweaked it again. (Improv!)
I made the changes in response to an interview I heard with Evie Serventi on the RunnersConnect podcast. She is a sports psychologist and has her clients do a number of things to get mentally prepared for races. One is to have them check in with themselves each day and write down how they feel physically, emotionally, mentally and spiritually.
I decided this is something worth doing for me. I'm a 3 on the Enneagram, and it's easy for that type to get focused on productivity and achievement, to the point that we lose touch with our own inner life.
So here is my new five minute journal. (It still only takes about five minutes!)
Check-in Physically Emotionally Mentally Spiritually
Gratitude 1. 2. 3.
My Enough List for the Day (three things I will do/focus on that will be enough for this day) 1. 2. 3.
Curiosity (something I'm puzzling over or wanting to pay attention to)
And the evening list, which I've been very irregular with. Oh well:
Three things to celebrate about the day: 1. 2. 3.
One thing I could have done better