4-1-1 Journal

What is the 4-1-1 Journal?

The 4-1-1 Journal is a 2-part journal.  The first part is gratitude and the second is goal setting.

The 4-1-1 Journal is a combination of a short list of things for which you are grateful today, as well as what step you’ve taken toward accomplishing short-term or long-term goals that you have.

Make daily journal entries.  Be mindful.  Stay focused.

What does 4-1-1 mean?

What will success look like for you when you look back with gratitude at the fruits of all your labor? 

For one won!  Accomplishing your goals and having dreams come true can be considered a win.  An important part of this exercise is to have goals.  Perhaps in the back of the journal or spiral notebook that you’re using, create your list of short-term and long-term goals.  You might even add photos of what you want your life to be like in the future.  A vision board or dream board is another valuable technique for listing your goals or dreams or how your ideal life might appear. 

Goals may consist of different types such as educational, financial, spiritual, career or relationship, just to name a few categories.  These goals may include a bucket list of travel destinations or a new car or a new home.  Other goals might be learning a new language or books you always wanted to read.  You might include fears you wanted to overcome or you may want to be more mindful or meditate regularly.  You might have a goal of becoming healthier, physically fit, or more active.  Contemplate on the different ways you strive to better your life.

What am I grateful for today?

The first section, the 4 of the 4-1-1 Journal, is used to keep a journal of gratitude.  List four (4) things that come to mind in your morning or evening routine of meditation.  This might include your home or things in your home for which you are grateful: running water, electricity, or security.  Other items of gratitude might include the food you eat or the water you drink.  You might be grateful for relationships with friends or family.  Attributes or characteristics such as your health or strength might make your daily list.  You might even add items related to your goals.  The world is filled with abundance and there are abundant reasons to be grateful.  The more you are thankful, the more you will recognize.

What have I accomplished today?

The second section, the 1-1 of the 4-1-1 Journal, is used to list one (1) goal or picture from your vision board and then identify just one (1) step you’ve taken to get closer to that goal.  If you’ve accomplished more, that’s great.  List everything you might have done toward your goal.  Examples might include a travel destination and that plan you made or phone number you called or research you completed for that vacation.  If you’re saving for a new car or a new home, include that and the money you set aside or what you sacrificed to save that extra money.  You might list an exercise you performed in your effort to achieve your health goal.  Your accomplishments can be as expansive as your goals.

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