The Optimalist was designed in partnership with world-renowned performance coach and psychotherapist, Dr. Maria Bruce. We designed The Optimalist to simplify and give direction to goal setting, while raising awareness to our mood and well-being.
Soft-Cover, Spiral Notebook
Paper: Dry Erase (3 pages), Dotted Pages (100 pages). Repeats three times.
Size: 8.5’’ (Height) x 5.5’’ (Width) x 1.0’’ (Depth)
- Dry Erase Marker
- Micro-fiber towel
We hope this journal becomes a useful companion to help you achieve your goals and live a fulfilling life.
When thinking about planning and goal-setting, should you focus on easier or harder tasks first?
This is a personal choice; different strategies help different people. If you are procrastinating and struggling with getting started, tackling some easy to accomplish tasks first will make a long list seem less overwhelming. Progress will boost your sense of productivity and place you in a better mindset to tackle something harder. If procrastinating is a way of avoiding something that it is difficult and that you dread, try breaking down a complex task into smaller, achievable milestones.
What does ‘self- care’ or ‘me time’ really mean these days?
Choose any activity you enjoy, keeps your mind relaxed, and resets your mood. Examples: exercise, listen to music, reading a book, meditating, cooking, calling friends, hobbies, etc. It is important to keep in mind the intentionality, that is, consciously doing the activity to change your mood or feel better. An array of different activities will help avoid boredom and increase the impact they have. Take note of the activities that put you in your best head space!
This is a journal meant for venting.
Journaling can be a great tool to process challenging events and explore more positive reframing options. It also allows to savor and reflect on positive experiences. If you enjoy doodling, coloring, or drawing use these as additional coping tools.
List the things that you are grateful for. This exercise will train you to see your life through a “glass half full” lens, which in turn will help reduce stress, reduce negative self-talk, improve mood, and boost confidence.
Be precise about what you want. Think through the How/what/where/when? Inspiration/Motivation: Write down a favorite phrase, or something/someone that you consider a source of inspiration/motivation. As this is erasable, you can choose different ones as often as you want.
Use the monthly/weekly/daily schedule to jot down your tasks and activities. Scheduling activities increases the chances of following through and completing them. Color coding different activities will help you visualize how much personal/work balance you have , eg. Use black for work, blue for pleasurable activities.
Start by listing all the tasks/activities that need to be completed, on the left side of the page. Rearrange them starting by listing the ones you want to complete first. List the ones that are important in the bottom as well.
No matter what you want to accomplish, having a plan is key to making it happen. Think about the ideal outcome, and detail all the steps needed to accomplish it. The plan is not complete until you contemplate what to do if things don’t turn as expected. E.g. “If x doesn’t work, this is what I will do”.
This section can be used in the morning, to set the intentions and a good mindset for the day, and/or at the end of the day, to reflect on how the day went.
Thoughts and Reflection
Once a task is completed, even if it is small and easy to accomplish, take time to review it and appreciate it got done. Savor the small victories. This will boost your confidence and give you strength to tackle a more challenging one.