Understanding How You Spend Your Time & What Matters Most
Purpose:
This exercise helps us understand how you typically spend your time, and which activities feel most meaningful or important to you.
You can complete this:
Retrospectively (e.g., “yesterday” or a recent typical day), or
Prospectively (for homework - fill it out as your day unfolds)
There are no “right” answers—accuracy is more helpful than ideal answers.
Step 1: Choose a Day
This can be yesterday, a recent typical weekday, a recent typical weekend day, or a specific date.
Step 2: List your Activities
Fill in what you were primarily doing during each time block. Include everything (even “nothing,” scrolling on a phone, resting, etc.). Try to account for all waking hours.
Rate how meaningful the activity felt (0-10), and note your mood or energy if this is helpful (optional).
Step 3: Reflection
Looking at your day, what stands out to you?
Which parts of your day felt most meaningful?
Which parts felt least meaningful or most draining?
How well does your day reflect what matters most to you? In what ways does it match or not match your values?
If you could change one small part of your day to better align with what matters, what would it be?