The 6 minute journal An activity to incorporate theory and practice Purpose: Choose activities (or habits) that you wish to add or remove from your life, observe the impact (emotional / physiological, cognitive, physical). The purpose is to understand how we manage, intervene and create change. The more we are attuned to or reflect on the choices we make (or where we focus our attention) and the differing impact of these decisions, the more we are able to apply what we are learning in a focused and intentional way. We can learn about our triggers, the process of making decisions in our lives, can we create a change in our moods? If we monitor our moods, our behaviours, our intentions, in a strategic, measured way, we will learn about the purpose and practice of assessment and how this relates to theory. We will also learn about the barriers and benefits of different interventions. Submit: A) 6 Weekly Reflections Each week, for a total of 6 entries, you are observing the data collected for the week and creating a reflection of this data. Your reflections (analysis) will discuss how your habits / behaviours affected your mood (emotional, physiological, spiritual, cognitive) well being. -when reflecting / analyzing your data, you are asking these types of questions: did the behaviour / habit impact you? How? If you continue with this behaviour or habit, will you make any adjustments, any unintended consequences? You can bring theory into your reflection if it resonates with you, but don't focus or worry about it as theory is covered in the final reflection! For each weekly entry, I am looking for a) writing skills (clear and articulate information communicated, full sentences - using proper grammar, spelling and sentence structure) and b) your reflection See the tips above for guidance. Articulate briefly the behaviour or habit you are monitoring, why you chose it and the results of your analysis. B) Final Reflection Please answer the following questions: How can this type of tracking be used as an assessment tool? What happens when we shift from thinking about our thoughts to writing our thoughts? What interventions (theory and / or practice) could be used with this information collection? Are there barriers to this type of practice? Can We Influence Our Emotional well being / our moods? What would you change about this activity? Reflect on Your Data, Engage with your data! . Please do not submit your entries, I am looking for your reflection and analysis!

Helpful notes about this assignment HABITS = Behaviours! Intervention! 1. Many have good goals, few have good habits! 2. Habits are long term solutions, goals are short term ones (We are what we repeatedly do. Excellence then is not an act but a habit) 3. Stress resistant and full of energy thanks to new habits: Motivation is what gets you started, habit is what keeps you going. 4. Tiny changes, huge results: Success is the sum of small efforts repeated day in and day out. If we connect our habits or behaviour changes to our values, you may observe a more profound shift. Here are some examples of values Compassion, Self Respect, Fairness, Friendship, Service to community, Commitment, Consistency, Justice, Peace, Kindness, Balance, Meaningful Work, Inner Harmony Growth, Creativity Courage, Humility, Respect, Wisdom, Kindness, Love, Honesty (Seven Grandfather Teachings)

Each week start by: Picking up to 5 Activities to track or habits that you wish to instill and a value you wish to focus on: Ex's Working out, screen time, alcohol consumption, (issues you want to address or growth / happy/ healthy habits you want to incorporate) meditate, reading philosophical quotes, walking, reading, time with family, drink more water, 1 2 3 4 5 Value: For the week

At the end of each week, use the outline for the assignment to guide your reflections. What was your overall mood for the week? (rate out of ten) Each Day: I'm grateful for... 1 2 3 I'm looking forward to... 1 Focus of the day (Value) 1 Daily activity / habit tracker : COMPLETED (C), NOT COMPLETED (NC), PARTIALLY COMPLETED (PC), or can rate it out of 10, a short note beside or below if your wish, as it will help when reflecting on your data. 1 2 3 4 5 Overall Mood 1-10 Any other notes you wish to add Any cognitive distortions you noticed about yourself, someone else? Want to write it down and work it through?

You can bring theory into your reflection if it resonates with you, but don't focus or worry about it as theory is covered in the final reflection! a) how your actions / behaviours / habits, and your gratitude's impacted your mood / emotions / spirit. b) did drawing attention to gratitude, habits, values change anything about your day, your week? c) what were the biggest insights that you gleaned? What were the biggest challenges that you faced in meeting your activities, values, gratitude's? What did you do well last week and what will you do differently this week?