Journal

Even 5 minutes of unstructured writing daily can be transformative for mental and physical health.

Anwering the questions below on a notepad every day (first three in the morning, the rest in the evening) for about a month could make a radical difference to your current situation.

Journal

1. What is the most important thing I need to do today? (Do that thing to build your self-esteem.)

2. What quality do I want to show the world today? (Re-shape your identity.)

3. What is one thing I deeply appreciate about my life? (Gratitude builds happiness.)

4. What went well today? (Rewire brain for positivity.)

5. What do I want to do differently tomorrow? (Reflect to improve.)

6. What did I do for someone else today? (Helping others builds social status.)

7. What energized me today? (Align your behaviour with your values.)

8. What drained me today? (Notice conflict between situations and your values.)

9. What did I learn about myself today? (Discover and re-shape your identity.)

A life well-lived isn’t about perfection—it’s about presence. Macara’s scenes—children playing, families at the beach, sunlight on water—capture fleeting moments of connection and aliveness.

For questions 7-9 you can consider Schwartz’s 10 Universal Values (Cross-cultural model) as a guide. These are: Self-Direction (Freedom, independence), Stimulation (Excitement, novelty), Hedonism (Pleasure, enjoyment, Achievement (Success, competence), Power (Authority, influence), Security (Safety, stability), Conformity (Following norms, obedience), Tradition (Respect for customs), Benevolence (Kindness, helping others), Universalism (Justice, environmentalism).

Contact:

Stella Taylor (MA, PGDE, BSc Hons Psychology)

Aberlour, AB38 9NY, Moray, Scotland

Mobile / WhatsApp +44 (0)7932 755 131

Free 15 min consult.

Sessions can be in person, "walk and talk" (e.g. in a park) or online.