FOCUS WAVES

FOCUS WAVES

Focus Waves is a daily writing practice that combines elements of mindfulness, journaling, and time management.

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PRACTICE

A single day is divided into two pages. The left page is used to center yourself in the present moment and visualize the day ahead. The right page is used to schedule tasks, plans, and appointments throughout the day.

1. CHECK IN

Take a moment to do a quick body scan and observe the thoughts, physical sensations, and emotions you are experiencing. Once you’ve identified them, write them down.

2. GRATITUDE

Reflect on the physical and intangible things you are grateful for and write them down.

3. INTENTION

Visualize an internal or external goal you would like to accomplish and write it down.

4. PROMPTS

Write the title of a Prompt.

ENERGY (+/-/=)
Identify if the Energy Charge of the Prompt. Add (+) if the Prompt will CREATE energy, (-) if the Prompt will CONSUME energy, or (=) if the Prompt will have a NEUTRAL effect on energy.

FOCUS
Identify the Mind (M), Body (B), or Spirit (S) Focus required to complete the Prompt. Circle all that apply.

5. DATE/TIMES

Fill in the date and circle the day at the top of the page. Write the desired start time for the Morning, Afternoon, and Evening.

6. PLAN

Transfer the Prompts into Morning, Afternoon, or Evening. Prompts may be repeated in more than one section.

7. PROGRESS

Once you’ve completed both pages, check back into Focus Waves throughout the day to track how you’re feeling, remember what you’re grateful for, return to your intention, and stay on track with your plan.