With over 2 decades of working with patients, Dr Chatterjee made the observation that people only manage to turn their desired behaviors into regular daily habits when they are simple and easy to do. By engaging in dialogue, we gain clarity & insight into what needs to be done. This is how the three question journal came to fruition. Spending a few minutes in your journal each day nurtures your mental and emotional well-being leading to better decision making and more meaningful relationships. All of us need to reflect, learn, and grow if we are to live our very best lives. 

Mornings are for setting intentions. These 3 questions are meant to help you appreciate what you already have, focus on what really maters, and visualize how you want to present yourself to the world. 

1. What do you deeply appreciate about your life? 

This opening question is about gratitude. Our brain is hardwired to focus on the negatives, a survival mechanism developed over thousands of years. How we feel and experience life is strongly influenced by our thoughts and the information we consume. Start each day with the positives intentionally choosing to direct your attention on what you already have rather than what you lack. The more you practice gratitude, the easier it becomes. 

2. What is the most important thing you have to do today?

We think everything is important, so we end each day feeling stressed, frustrated, and overwhelmed. But not everything matters equally so learning the skill of prioritization is crucial for health, happiness, and relationships. Consider the things that make you feel alive and at the same time consider the long-term impacts of the prorities you set. There is no wrong answers, simply making a decision and being aware of it is the most important part. 

3. What quality do you want to show the world today?

Are you happy with the way you interact with others? Perhaps you'd like to be less reactive or be able to interact a little bit differently. Our interactions are past behaviors we repeated that became our norm. Remember the person you are now is not the person you have to remain. You can become a new person anytime you choose by actively choosing which qualities you want to demonstrate to the world. This could be patience, kindness, confidence or any other trait that aligns with who you aspire to be. Whilst you might fall short some days, the simple act of setting the intention each day will start to change you. 

Evenings are for reflecting and learning. These 3 questions are meant to work in harmony with eachother. They will help you reflect on the good in your life, recognise your acts of kindness towards others, and identify areas where you can learn & grow. 

1. What went well today? 

2. What did I do for someone else today? 

3. What can I do differently tomorrow?