EXERCISE

ournaling and J

Experience Sampling

Purpose Deepen self-awareness and identify patterns in your daily work and life : experiences. The act of observing your daily work provides insight into what energizes or drains you.

Keep a careful record of what you did each day and how you felt about it. This is ' what the Experience Sampling Method accomplishes. It is possible, after a week, to have a good idea of how you spend your time and how you feel about various activities.'

• -Mihaly Czikszentmihali, Creativity: The Psychology of Discovery and Invention' ' 2013) (

nstructions I :

• . 1 For two weeks, keep a journal or use a notes app to log daily work and life activities.
• · ist of major daily activities and experiences L
• 2. At the end of each day, reflect on:
• · What was the most energizing part of your day? What engaged you? What lled your cup? When was time flying by? fi
• · What was the most draining part? What sucked your energy?

3. After two weeks:

• · Review your entries for patterns
• · Use these patterns to revisit and refine your Career Mapping insights and akeaways from Exercise 1 on page 2 t

Reflections:

• ● What trends do you notice in your energy levels across different activities?
• ● How do these observations align or misalign with your current career path?
• ● What adjustments could you make to prioritize more energizing activities?

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