Super Skill: Journaling that actually works
1. Why this matters today:
What’s really going on is this:
You wake up, grab your phone, and suddenly you’re responding to other people’s needs before you’ve even thought about your own.
By midday, you’re in full reactive mode, drifting through the endless demands of the day. By evening, you’re probably drained.
Like you, I want clarity. I want to have meaningful days and feel like I’m moving toward something that matters. I want to show up better for the people I care about.
Journaling helped me do that.
And it can help you do the same (but only if you do it right).
2. Super Skill:
Today’s super skill is the SPR morning and evening practice.
It takes 10 minutes total. Here’s how it works.
Step 1. Start your day with a blank page, not your phone. Write down the one thing you’ll do today in three areas:
S is your mental and physical state.
P is your purposeful, playful, passionate work.
R is your relationships, the people who matter most.
Step 2. Keep it simple. One action per domain:
“I’ll walk for 20 minutes.” “I’ll schedule 90 minutes of deep work.” “I’ll have dinner with my partner without my phone.”
Step 3. End your day by writing three things you’re grateful for, one thing that didn’t go well, and how you’ll work on it tomorrow.
This works because reflection turns experience into learning. Positive psychology research shows that journaling builds self-awareness, strengthens gratitude, and helps you close the gap between intention and action.
You’re not just living your day. You’re designing it with intention.
Use this practice tomorrow morning before you open email. Use it later at night to wrap up your day. Use it at the end of the quarter to reflect back on the last and plan the next.
3. Becoming Super:
Becoming Super at journaling isn’t about filling pages. It’s about knowing yourself well enough to meet yourself where you are and show up at your best.
When you can do this on demand:
You lead your life with more clarity.
You work with more focus.
You show up at home with more presence.
This is exactly what we practice in the SPR JRNL.
I’ve been refining this process for over four years, which I am excited to share with you very soon.
Have a Super Sunday! 💪
With much joy,
Hashim
PS. What do you think of the new format? The intention is to be concise and useful, was it that?
PPS. You can always reply to this email with your thoughts or discourse. I read every single message.