The MAP journal method is designed to help you break through the obstacles to your goals. It all starts with five minutes in the morning and another five before bed to sort through the mental clutter and set yourself up for success. This is the map to your future.
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HOW TO USE THIS BOOK
Determine Your Priorities for the Year
Think about the various aspects of your life that you want to work on this year. The Priorities pages list seven key facets of life as well as a blank space for you to include something specific to you. The spaces aren't too large on purpose; don't overthink or get too detailed here. Look at your goals in broad strokes.
Look at the month ahead and see what steps you can take toward the goals you listed on the Priorities pages. Here the important thing is not to overburden yourself. "Lose 20 pounds by the end of the month" and "Find the perfect job" are not realistic goals for 30 days. A more practical entry might be
Work on job search for an hour after work on Monday
Start exercise Monday, 30 minutes of yoga The point is to create an overview of the month with reasonable tasks for yourself.
While planning the month is a broad overview, the week will have more concrete action items.
If your monthly goal is to work on your job search and start exercising, your weekly plan might look like this
Have a draft of resume by Wednesday; ask friends to review on Thursday
Take a 20 min. walk during lunch at least 3 times this weekCHAPTER 2
THE DAILY PAGES
In the Morning
Write down the highlights of your dreams, not necessarily in great detail, but at least the general topics and imagery. This is not meant to be a dream journal, but a chance to review the main elements. Dreams hold a great deal of uninhibited creativity that can be useful for any endeavor. Dreams also help us pinpoint the anxieties in our lives and can help hash out the issues. Use your dreams!
Steps I Will Take to Reach My Weekly Goal
Looking at your Weekly Goal page, what can you do today toward those goals? These should be concrete action items.
Using the example above, you might write
Walk at lunchtime
Send resume to John to get his feedback
Try to do something, however small, toward your goal every day. Even something like looking up a topic on the web is a step forward. Writing the steps daily helps keep your intention in front of you. Don't forget that scheduling relaxation is important, too! A day "off" to rest and have fun replenishes the energy to keep working toward your goals.
Daily Summary (Or, The Brain Dump)
Jot down the major happenings of the day, including anything that bothered you, accomplishments, and general emotions. Doing this helps get you to sleep faster (no lying awake mulling things over) and it gives your dreams "room" to explore deeper issues. When you explore your dreams in the morning, you can look back at the Summary to see what may have prompted them.
The Brain Dump is anywhere from a couple of lines to a paragraph. Don't go deep; this isn't a diary. A typical entry might look something like this:
Jane was rude to me at work; proud of how I handled it.
Walked 2 miles
Discovered I need new tires; worried about the expense.
Long talk with Jo tonight. Laughed the whole time.
Creating your to-do list before bed is to rid your mind of concerns for the next day. Try not to worry about the details.
You can fine-tune the list in the morning. Again, the point is to get the big issues off of your mind before you fall asleep.
There are all sorts of guides to effective time management and apps that are helpful. No matter if you use pen and paper or an app, keep these things in mind:
Know your limits. Don't over-extend yourself. It's easy to make a long list and then at the end of the day, punish yourself for not getting everything done.
Schedule rest, relaxation, and play. If you pack your list with energy-consuming tasks day after day, you tend to burn out. Make sure to spend time on you — it's not a luxury; it's an investment in yourself.
Don't underestimate the power of gratitude. By recognizing what we already have, we improve our outlook as we pursue our goals. If you're unfamiliar with the practice, it might take a bit of time coming up with the 4 items. But once you get the hang of it, you'll soon feel the positive impact it has on your mindset.
My own first list was paltry:
I have a roof over my head I didn't get fired today I woke up this morning I have books
That list may look uninspiring, but it opened a door: I was able to go sleep with a lighter heart and wake up the next day with a much brighter outlook. This was the beginning of a crucial change of mindset.
Note to self
This is a simple thought to keep in mind as you go to sleep. Something positive to take with you as you fall into dream. A mantra, prayer, or favorite quote. A simple "You can do it!" or "I'm proud of what I've accomplished!"
This is not to be something to overthink. And it's fine to repeat the note. The point is to put something in writing, making a habit of encouraging yourself. Be your own best cheerleader!(Continues…)
Excerpted from "The Map"
Copyright © 2019 C. Wair.
Excerpted by permission of Balboa Press.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
Table of Contents
How to use this book, 1,
Determine Your Priorities for the Year, 1,
Monthly planner, 1,
Weekly Planner, 1,
In the Morning, 3,
Steps I Will Take to Reach My Weekly Goal, 3,
At Night, 4,
Daily Summary (Or, The Brain Dump), 4,
To-do List, 4,
Note to self, 5,
The Journal, 7,