Exercise: Experience Sampling

Exercise: Experience Sampling

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

• 2. 3. After two weeks: ○ Review your entries for patterns ○ Use these patterns to revisit and refine your Career Mapping insights and takeaways from Exercise 1 on page 2 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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