Good Time Journal Worksheet from Designing Your Life

The purpose of this activity is to help you reflect on the moments when you felt most engaged, fulfilled, or energized. By identifying these moments, you’ll gain insight into the types of experiences and activities that contribute to your overall well-being and sense of purpose. This will inform your personal and professional goals as you design your life intentionally.

Use a notebook, spreadsheet, or digital document to track your activities.
Record your activities over a period of one to two weeks for the most useful insights.

For each major activity in your day, write down the following:

What You Did – Example: “Attended a team meeting,” “Worked on a project,” “Had lunch with a friend.”
Time Spent – Approximate duration (e.g., 30 minutes, 2 hours).
Engagement Level – Were you fully engaged, somewhat engaged, or disengaged?
Energy Level – Did this activity energize or drain you? Use a simple (+ / -) or a scale (1-5).
Flow State? – Were you so absorbed in the activity that time flew by? (Yes/No)

At the end of the tracking period, review your logs and look for patterns:

What activities energized you the most?
What drained your energy?
Where did you experience “flow” (deep focus and enjoyment)

Do More of What Energizes You – Look for ways to incorporate these activities into your daily life and career choices.
Minimize or Reframe Draining Activities – If possible, delegate or adjust them. If unavoidable, explore ways to make them more enjoyable.
Use Flow Experiences as Career Clues – Activities, where you experience flow, might indicate areas of career interest or natural strengths.