Value Journal

This is a method I came up with for narrowing the gap between who I am and who I want to be. It may already exist under a different name — if so, let me know. It operates on the principle that I am what I do repeatedly. I find this to be true.

The journal format operates on two columns:

1. Today, I did —
2. Tomorrow, I will do —

In the first column I write actions I took, along with the value they align with. For example:

• I took out the trash (self-care, service to partner)
• I ate a vegan lunch (compassion to animals, environmentalism)

In the second column I write when-then cues for actions I want to take, along with the associated value. For example:

• When I go outside, I'll take the recycling down (self-care, service to partner)
• When I go to the shop, I'll buy tofu (compassion to animals, environmentalism)
• When my coffee is brewing, I'll unload and reload the dishwasher (self-care)

The specific values can change, but it's probably better to stick to a handful of core ones and focus on those. It's easy to overdo it and make everything a value-action; this feels good, but somewhat defeats the point of the exercise.

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