#104 - My daily journaling

Author

Mike Jones
July 25, 2026

Read time - 3 minutes

My daily & weekly journaling fell by the wayside over the past 18 months.

I kept it up sporadically but lacked consistency.

And unsurprisingly I've felt a bit in survival mode the past year. Granted I had my fifth and final baby, my sweet Scarlett, last January. And her older brother, Gabriel, is an absolute weirdo maniac.

And I spent April and May getting my kitchen and basement remodeled.

So things felt particularly unhinged going into June.

But daily journaling is one of a few things that works for me in living a better life:

  • It keeps my priorities organized

  • It forces me to log fun things that happen

  • It moves me into gratitude

And put simply - it's a nice morning ritual that keeps me grounded.

So last month I recommitted, and also linked everything with AI so Claude interviews me and it's a bit easier to complete every day. And I swear to you I've noticed a difference in how I feel each day and show up in the world.

So here's encouragement to you if you've thought "maybe I should journal" but haven't ever made it a habit.

IT WORKS.

And take it from someone who was that person for many years before making it a habit (I'm three years in with only that one period of mixed consistency), a simple process is the way to go.

Here's mine. Use the whole thing, or adjust it to your needs.

But if you don't have a strong point of view - just use my questions for 30 days, then adjust based on your preferences.

Weekly

Every Sunday or Monday I do a simple weekly journal:

  • Score the week (0–10)

  • What would make it better?

  • Did you complete last week's goals? (yes/no/partial)

  • Highlight of last week

  • 3 priorities for this week

Daily

Then every morning I do my daily:

  • Complete yesterday's 3 things? (Yes/No)

  • Score yesterday (0–10)

  • Why not a 10

  • Sleep score (0–10)

  • Drugs/Alcohol yesterday

  • Story from yesterday

  • What felt good/bad energy yesterday

  • 3 things grateful for

  • How you're feeling today (0–10)

  • 3 things to make today great

  • Affirmation

I answer all these on Claude, which populates a notion database for me (I used to just update the notion database which was fine but this is better).

There's many benefits of this journal for me, but here are a few highlights:

  1. Takes less than 5 minutes each day

  2. Keeps my priorities clear for each day - I have dramatically higher productivity when I simply do the three things I list out each day

  3. Starts my day with gratitude - which is scientifically proven to improve your life experience

  4. Slows down time - sharing a story from yesterday forces you to reflect on your day which is like magic

  5. Give me a log of all the highlights and stories of my life, which I can reflect on

Random bonus thought - I'm 100% positive that I'll be able to link my photo album to my daily journal to create an immersive highlight reel of my life when I feel like it. COOL.

This practice has a notable effect on my quality of life each day. Probably as much of an effect as meditating or exercise.

Don't believe me? Try it for 1 week and prove me wrong.

Questions? Let me know.