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What is the Activity Flow Journal?

This is a flexible tool for logging and auditing your activities based on two primary signals: energy and engagement.

By capturing these consistently, you’ll start spotting patterns that let you:

• Adjust your schedule based on what fuels or drains you
• Make smarter decisions about what to remove, delegate, or time-block
• Design your day around high-leverage flow states

You can use it lightly or take it deeper… either way, you’re building awareness and clarity about your time.

Why do we want to track engagement and energy?

The core of this flow journal is inspired by the Good Time Journal from Designing Your Life by Bill Burnett and Dave Evans. Here is a sample of their simple method to get a feel for this process:

Engagement

Engagement reflects how present or focused you were during an activity. Use a simple star rating (1–5) to track it.

Sample Airtable entry with 4 star engagement.

Energy

Energy is the impact the activity had on your energy. Did it refuel you (positive), leave you neutral (0), or deplete you (negative)?

This isn’t how much energy you had going in, but what changed as a result.

Sample Airtable entry with a neutral (0) energy rating.