The week flew by? Check it against what matters to you.
A 5 minute check
It is Sunday. Where did the week go? You were busy every day, and still you are not sure what you did for the things you care about.
This small experiment holds your week up against what matters to you. It takes 5 minutes, once a week.
Step 1. Write 3 things that matter to you, like family, health, learning.
Not what should matter. What does. Three words or short phrases are enough.
What to expect: you do not have to share this with anyone. It is only for you.
Step 2. Next to each, write one thing you did for it this week. Leave it empty if none.
Look at your calendar or your phone if it helps. Be honest and gentle.
What to expect: an empty line is not a failure. It only tells you where your week did not go.
Step 3. Pick one empty line. Write one small action for tomorrow.
Choose the empty line that bothers you most. Write one small action that fits in a day.
What to expect: one small action is enough. You are not fixing the whole week.
Try it today
Do the check once today or this Sunday, 5 minutes. Keep the page. Next week, do it again and compare. Is a line fuller than before?
Why it may help
A review of 50 studies with 12,634 people found that values exercises were most consistently linked to more meaning, good feelings, closeness to others and a sense of living by your values. The benefits were more consistent when people were encouraged to act on their values or set goals that fit them. In human words: it is not only about knowing what matters, it is about one small step toward it. One small action based on your values may help you live more on purpose.
The honest part: life satisfaction, anxiety and depression were the least likely to improve. Most of the studies were of low to moderate quality. A separate 2025 review of self affirmation, a related but different idea, found small positive effects on well being. This weekly version has not been tested.
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