Mindful Awareness Compass

Most of us can't say when in the day our attention goes. We just notice, at five o'clock, that it went. The Mindful Awareness Compass starts by catching those moments.

The method is three steps. Note the moments in your day when you feel most distracted. Use a short mindfulness technique right then. Afterwards, write a line on what changed in your focus.

What's inside

• The compass page, with three columns: the moment, the technique you used, and your reflection
• A daily reflection journal template, with a page for each day
• Five worked examples, such as worrying about an upcoming meeting, answered with five minutes of deep breathing
• Techniques drawn from the examples: deep breathing, the 5-4-3-2-1 senses exercise, mindful walking, progressive muscle relaxation and a grounding phrase
• Notes on using it with a client

A week of entries is enough to show your pattern. For many people it's the same two or three triggers, every day, often at the same time.

The limit: it records and nudges, but it doesn't teach the techniques in any depth, so if 5-4-3-2-1 or muscle relaxation is new to you, look up a short guide first. It suits someone who wants a light daily check-in, or a coach setting between-session practice.

PDF, instant download, and yours to use as often as you like. If it doesn't help, email me within seven days and I'll refund you.