First, I don’t spend that much time on it, usually 5 minutes.

The benefits are tremendous. I do a practice I learned about from #Heroic. I do a 10-15 minute meditation practice first, then sit down with my journal. 

Writing longhand is said to connect the two halves of your brain. Writing it slows your thinking and gets you focused and primed to have a productive day. 

First, we check in with and write down your identity and the virtues you want to embody in three key areas of your life.  

Energy: Physical practices like exercise, diet, etc.

Work: The work you do and your purpose in life

Love: All the relationships in your life.

Then write how that person acts on a day-to-day basis. These can be one-word responses. But get them on the paper.

Then we write something in each of these 3 areas we are grateful for / appreciate.

Next, write down your wildly important goal in each of these areas.

Finally, write at least one thing you are doing today to further those goals.

You can spend an hour on this or 2 minutes. It doesn’t matter. The more you do it, the quicker you can get.

At night, I come back and add 3 things:

What went well?

What needs work?

And what can I do to improve that?

Meditation combined with this practice will get you focused on your goals and what you need to do for the day to get you closer to them. I consider it a warm-up for your intention.

Small steps each day compound and let you spiral upward. I encourage you to start this practice today.