Seven days to clarify your next step
One priority, one small action and time to reflect on what you learn.
This workbook invites you to spend five to ten minutes a day on one personal priority. By the end, you will have a simple plan you can revisit: what you want to focus on, why it matters and which step you want to try. Work through it in seven days or spread it out in a way that suits you.
How to use this workbook
- Read one day at a time and choose a priority that fits your circumstances.
- You can reflect quietly or write in your own notebook. Writing and sharing are optional; do not submit your personal answers to this website.
- Adapt, repeat or skip any suggestion. If a day does not work for you, pick up again whenever you choose.
For adults. These activities focus on reflection, planning and everyday habits. They do not replace professional care or provide therapy, treatment, exercise programmes or dietary advice.
DAY 1 · 5–10 minutesChoose one priority for this week
Make room for one everyday matter you can begin to address.
Today's practice
- Spend two minutes noticing what is on your mind. You can jot down a few words without trying to make a complete list.
- Choose one manageable focus for this week. It might be making time away from screens, returning to something you want to learn or giving time to something you value.
- Put it in one sentence: 'This week, I want to pay attention to…'. Treat it as a starting point you can change.
A question for you
Why does this priority deserve a little space right now?
In your notebook, if you like: 'My priority this week is…'. One line is enough.
What you take away: A provisional priority.
DAY 2 · 5–10 minutesFind your reason
Connect your priority with something meaningful to you.
Today's practice
- Return to yesterday's priority and ask why it matters. Think of an everyday situation where that reason shows up.
- Choose a value you recognise in it: care, curiosity, freedom, presence, generosity or another value that feels relevant.
- Complete this in your own words: 'I want to focus on this because I value…'. If it does not feel true to you, adjust the value or the priority.
A question for you
Which part of this choice feels genuinely my own?
If you like, write your reason and one everyday example. There is no need to describe a private experience.
What you take away: A reason in your own words.
DAY 3 · 5–10 minutesFind what you can act on
Choose a step you can begin without controlling the whole outcome.
Today's practice
- Think about your priority and separate two things: what you can do this week and what depends on other people or circumstances.
- Choose one specific action of your own. You might open a book and read a page, clear a space for a pause or prepare a question for a conversation.
- Check that you can begin with the resources you have. If you need someone else's answer or permission, your step could be preparing the request.
A question for you
What can I begin even while part of the outcome remains uncertain?
You could write: 'I can do…' and 'This does not depend only on me…'.
What you take away: One action you can begin.
DAY 4 · 5–10 minutesMake room for a small step
Turn your action into a plan that fits an ordinary day.
Today's practice
- Reduce yesterday's action to a two-to-five-minute version. Decide what completing it would look like: a sentence written, a page read or a space prepared.
- Choose a specific time and place to try it on day 6. Find a moment that does not displace a basic need or an important responsibility.
- Prepare just what you need to begin: keep your notebook nearby, mark the page or note the time in your calendar.
A question for you
Does this plan fit the week I actually have?
If it helps, complete: 'On… at… in… I will… for…'.
What you take away: A short plan with a time and place.
DAY 5 · 5–10 minutesPrepare a simple alternative
Give your plan some flexibility when the day changes.
Today's practice
- Identify one everyday obstacle that might arise: limited time, an interruption or not having your materials nearby.
- Choose a smaller version or a different time. For example, read a paragraph instead of a page or prepare just one sentence.
- Complete: 'If… happens, I can…'. You can also move the action to a more suitable time, without adding catch-up tasks.
A question for you
Which alternative would make continuing feel more manageable?
If you like, keep one sentence naming your obstacle and your alternative.
What you take away: A version of your plan for a difficult day.
DAY 6 · 5–10 minutesTry it and notice
Learn from one concrete action without turning it into a judgement about yourself.
Today's practice
- Return to your plan and try the action for the two to five minutes you chose. If it does not fit today, use your alternative or choose another time.
- Spend a minute noticing what happened: what you did, what helped and what got in the way. Describe simple facts without rating yourself.
- Choose one useful observation to take into tomorrow. If you did not do the action, note what prevented it and what would make the plan more workable.
A question for you
What has this experiment taught me about the plan I need?
You could complete: 'Today… happened', 'It helped when…' and 'Next time, I would adjust…'.
What you take away: One concrete observation from your experience.
DAY 7 · 5–10 minutesChoose your next step
Finish the week with a choice you can revisit.
Today's practice
- Look back at your priority, your reason and what you noticed. Identify what was useful and what no longer fits.
- Decide whether to repeat the action, make it smaller, change it or leave it for now. Choose one option for the coming week.
- Set a date for a brief review. You can use the continuation prompts to bring your priority, action and alternative together in one place.
A question for you
What do I want to keep from this week, and what needs adjusting?
If you like, finish with: 'My next step will be… and I will review it on…'.
What you take away: A next step and a date to review it.
Keep what works for you
You have reached the end of the workbook. Look back at what you tried, even if you completed only some of the days. You can keep a practice, make it smaller or choose a different priority. What you noticed can help you decide what comes next.
Your plan for continuing
- My priority now is…
- It matters to me because…
- The step I want to try is…
- I will do it at this time and place…
- If something gets in the way, I can…
- I will review what happened on…
Expressing interest does not commit you to buying or reserve a place. You can use this resource without subscribing to updates.
Explore next steps