Schedule Contemplation time

Start your daily journal off on the right foot by scheduling your writing for a set time every day.

• If you find your mind is most active in the morning, wake up 15 to 20 minutes earlier and jot down your thoughts then.
• If you prefer to record everything after the day is ove...

The space you have left in your planner is "discretionary time". Use it to deliver your priorities and achieve your goals.

• Review your prioritized To-Do List and personal goals.
• Evaluate the time you need to achieve them.
• Schedule them in.

Make sure to set a time and a structure for worrying and you'll reduce the mind’s need to use worry.

And if you're worrying less—especially at night—you’re much more likely to fall asleep easily and sleep well.