Worked Examples: Bringing the Method to Life
Theory is one thing, but practice is another. Let’s walk through two detailed scenarios to see how this journaling system works in the real world.
Scenario 1: The Fitness Goal
Maria’s 12-Month Vision: “In one year, I feel strong, energetic, and healthy. I have completed my first 10k race and have built a consistent fitness routine that I genuinely enjoy and can sustain for the long term. I no longer see exercise as a chore, but as a vital part of my life.”
Her Q1 OKR:
Objective: Build the foundational habit of consistent, injury-free running.
Key Results:
1. Run 3 times per week, every week, for 12 consecutive weeks.
2. Increase my longest run from 1 mile to 3 miles (5k).
3. Complete 2 strength training sessions per week to support my running.
A Sample Week 4 in Maria’s Journal:
At the start of the week, she writes her weekly focus: “This week, my focus is to complete my three scheduled runs (2 short, 1 long of 1.5 miles), do my two strength sessions, and foam roll after every run.”
Tuesday’s Daily Journal Entry:
Morning Plan:
1. Complete my 20-minute strength training session before work.
2. Pack my gym bag for tomorrow morning’s run.
Evening Reflection:
I got the strength session done! It felt great. Having my bag packed for tomorrow makes the morning run feel so much more achievable. I feel prepared and in control.
Through this simple process, Maria isn’t just “trying to get fit.” She is executing a precise plan, tracking her input goals (the workouts), and making small adjustments to ensure her success. Her journal becomes a record of her commitment and growing strength.
Scenario 2: The Learning Goal
David’s 12-Month Vision: “One year from now, I am conversationally fluent in Spanish. I can confidently navigate a trip to a Spanish-speaking country, holding conversations about daily life, food, and travel. I feel a deep sense of accomplishment and a new connection to a different culture.”
His Q2 OKR:
Objective: Master foundational grammar and build a core vocabulary of 500 words.
Key Results:
1. Complete all A1 level lessons in my language app.
2. Create and review 500 digital flashcards, achieving 90% recall.
3. Have one 30-minute conversation with a language tutor each week.
A Sample Week 7 in David’s Journal:
His weekly focus is: “This week, I will complete 5 new lessons in the app, add 40 new words to my flashcard deck, and prepare a list of questions for my Saturday tutoring session.”
Thursday’s Daily Journal Entry:
Morning Plan:
1. Do one 20-minute language lesson during my commute.
2. Review my flashcard deck for 10 minutes during my lunch break.
Evening Reflection:
Commute lesson was perfect. I was tired at lunch and almost skipped the flashcards, but I did it anyway. I notice I’m starting to recognize words without consciously translating them. My tutor session is on Saturday; I need to remember to write down my questions tomorrow.
David’s journal breaks the overwhelming goal of “learning Spanish” into small, daily, manageable inputs. It helps him see the progress that is often invisible day-to-day and keeps him engaged in the process, not just the distant outcome.
