1. Daily
Just three things
Write down three things that went well, or you enjoyed, or that you achieved each day.
After five days look back at the things you’ve highlighted.
Do they have anything in common? Does anything surprise you? Is there anything you could put in place so that you get to do more of the things you’re pleased with, or enjoy?
Just three things (alternative)
What surprised you today? What challenged you? How did you react/feel?
On the fifth day look back at the things you’ve highlighted. Do they have anything in common? Does anything surprise you? Is there anything you could put in place so that you get to do more of the things you’re pleased with, or enjoy?
2. Weekly
How is the balance?
During the past week how have comfortable you felt in your research role/wider life/overall?
How much have you stretched beyond your comfort zone?
Place an arrow on the diagram below at the position you feel most appropriately indicates where you’ve been working this week.
Where would you ideally like to be with respect to working in/beyond your comfort zone?
Reflect on:
What do you notice about this?
How far apart are the points you’ve drawn?
How could you change something so that next week the points would be closer together?
How is the balance of your work and career development?
During the past week how have you felt in your career development?
Are you in the comfort zone, challenging yourself, or overwhelmed?
Place an arrow on the diagram below at the position you feel most appropriately indicates where you’ve been working this week.
Where would you ideally like to be with respect to working in/beyond your comfort zone?
Reflect on:
What comments would you like to make about this?
How far apart are the points you’ve drawn?
How could you change something so that next week the points would be closer together?
3. Monthly
- What were the most significant events or experiences of the past month? What did you learn from them?
- What were your biggest accomplishments over the past month? How did they make you feel?
- What were your biggest challenges over the past month? How did you overcome them, and what did you learn in the process?
- What are you most grateful for in your life right now? Why?
- What goals or aspirations do you have for the upcoming month? How will you work towards them?
- What are some things that have been causing you stress or anxiety lately? How can you address these challenges and reduce their impact on your life?
- What have you been doing to take care of yourself, both physically and mentally? What changes could you make to improve your self-care routine?
- What are some new things you have learned or discovered over the past month? How have they expanded your knowledge or perspective?
- Who are the people in your life that you are most grateful for? How can you show your appreciation for them?
- What is one thing you can do in the upcoming month to step out of your comfort zone and try something new or challenging?
