Another Diggle de Doo® Production for the Smart Mind Institute™

Junior

Programme©2013

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©2012 This is another Diggle de Doo® Production for the Smart Mind Institute™

‘We cannot change what we do not measure!’

We know our mind collects, stores and recalls information based onthe constructive makeup of our internal �lters and storage process.

Essentially how we search and absorb information is how we recallthat information unless structured otherwise - so if the informationcoming in is disorganised, random and without ‘meaning’ then therecall of that raw information would be just as random and may not bethe best option available to us.

Let me ask you, if you think back just seven (7) days ago to a trainingsession how much of that speci�c session could you accurately recallnow? Could you remember all details, all context, thoughts, feelings,senses, emotions, directives and corrections?

Could you remember what was relevant then, what could be relevantin the future and the distinction between the two?

Now think back 30 days, how much of that speci�c training sessioncould you recall and rely on today?

Journaling is a signi�cant part of that information loop.

So why use a Journal?

Just the same way as athletes perform a skill in a speci�c format toembed it into their behaviour, journaling is trainings our brain to notonly select relevant information but to also lay it down in a speci�corder and sequence - enabling us to recall and replay the informationwith the same accuracy and e�ciently.

This Journal, comes with a speci�c set of instructions on how togather the relevant information whilst remaining separated from thecause and emotions it generates.

It is very important you keep this journal up to date, enteringinformation daily in the set pattern described and then set yourselfsome time at the end of your week to review the entries.

We cannot change or replicate what we do not first measure

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©2012 This is another Diggle de Doo® Production for the Smart Mind Institute™

Exercise: Journaling

You will require a personal journal (minimum lined book), it should be largeenough to keep all the responses to the questions on one page(recommended A4).It should have a location on each page to time/date stamp each entry.

This speci�c journal should be for this purpose only.

This exercise is to be completed after every training session and/or at theend of each day. It is important that the process of journaling be completedin a very systematic and structured format.

Same journaling location, Same journaling time, Same order and sequence each and every time.

Find a quiet location where you are unlikely to be disturbed, a place whereyou feel comfortable, secure and recall the events of the day.

Decide on a time to journal that best suits you, for example just aftertraining, or before dinner or before bed. Once you have established anoptimum time and optimum location ensure you stick to this format asfrequently as possible.

When journaling follow the order and sequence of the questioning, answereach question as fully as you can, being as descriptive and detailed aspossible.

The journal should be reviewed weekly, looking for commonalities andpatterns.Marking such entries with a speci�c symbol or colour.

Concept:

The concept of journaling is to train the brain to search for, store and recallrelevant information in a very detailed and structured format. It also enablesthe journaler to see and respond to undesirable pattern much faster andmore accurately as deviations are highlighted.

The process of journaling and reviewing can aid in the structure ofmotivation by enabling the journaler to reward signi�cant structured stepsand have a visual indication of progress.

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©2012 This is another Diggle de Doo® Production for the Smart Mind Institute™

Daily Journaling Check list:

Complete your Journal at a speci�c time, in a speci�c placeand in a speci�c pattern.

1/ Entry Description: Give a brief description and overall feel for theday, what ‘type’ of day / session have I had?(You may wish to establish a unique set of personalised ‘TAGS’ for each ‘type’ ofday so as to categorise and observe forming / established patterns)

2/ Entry Journal number, Date and Time

Next answer the following questions in order: 3/ Who / What was the main in�uence that made today the ‘type’ ofday? (Was it my or another’s in�uence?)

4/ What was my ‘self set’ objective and or goal for today?

5/ Did I achieve this objective and or goal today?

6/ If I did how did I reward myself for my achievements?

7/ What speci�c, reoccurring ‘word / phrase’ did I use throughouttoday? (internal dialogue / external language).

8/ What speci�c ‘feeling’ or set of ‘feelings’ did I have today?

9/ What speci�c picture/s did I use? (internal mental imagery)

10/ What did I learn from my 3D observation process of my day?(List what you saw, what a coach would have seen and how this impacted onyour big picture environment)

11/ List 3 things learned of importance from today!

12/ List 3 things my coach would have said to me today!

13/ What will I do di�erently NEXT session?

14/ What reward did I give to myself today?

Daily Junior Journaling Check list:

A/ Enter Journal entry number, Date and Time

B/ Enter daily Description: Give a brief description and overall feel for the day, what ‘type’ of day / session have I had? (You may wish to establish a unique set of personalised ‘TAGS’ for each ‘type’ of day so as to categorise and observe forming / established behavioural patterns)

Now think about the next 5 questions and write your thoughts in your own words:

1/ What positive thing did I learn about me today?

2/ What was my objectives today and did I achieve it?

3/ What are the 3 most memorable things my coach said to me today?

4/ What will I do difffferently tomorrow?

5/ How will I reward myself?

©2012 This is another Diggle de Doo® Production for the Smart Mind Institute™

Smart Mind Institute™ Journaling

Entry Description: Entry:

Date: / /

Time: : Hrs

©2012 This is another Diggle de Doo® Production for the Smart Mind Institute™

Smart Mind Institute™ Journaling

©2013 *All Rights Reserved

This has been Another

Diggle de Doo® Productionfor

The Smart Mind Institute™

Po.Box 1176Cronulla NSW 2230,

Australia

tel: +612 8005 0355office@DaveDiggle.comwww.SmartMind.com.au