Everything you need for day one. What to write, when to write it, how to make it stick — and what to expect over the next 90 days.
The hardest part isn't the journaling. It's starting. So here's everything you need to begin — no fluff, no preamble, just what actually matters for your first day and the 89 that follow it.
Before you open it: set your intention
The Reset Journal works best when you know why you're doing it. Not in a vague "I want to be better" way — in a specific, honest way. Before your first entry, take one minute to answer this question: what do I want to be different in 90 days?
It doesn't have to be profound. More focus. Less reactive. Better mornings. Clearer priorities. Write it on the inside cover or on a notepad. Come back to it at day 30 and day 90. That's how you measure change.
"The reset isn't about becoming someone else. It's about removing what's in the way so you can become who you already know you are." — Mike Bell
Your day one checklist
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Choose your timeFirst thing in the morning works best — before your phone, before your inbox. Even five minutes earlier than usual. Protect this time like a meeting you can't cancel.
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Put the journal somewhere obviousOn your kitchen table. On your desk. Open to today's page. Remove all friction between waking up and opening it. The fewer decisions between you and the journal, the better.
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Read the introduction pages firstThe first pages of The Reset Journal explain the AFRAR framework and how each prompt works. Read them before your first entry. It takes ten minutes and saves confusion for the next 90 days.
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Don't overthink the first entryDay one doesn't need to be perfect. Just honest. Rate your energy. Answer the 80/20 question with whatever feels true. Choose your response for the day. Set three tasks. That's it.
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Do the reflection that eveningThe closing reflection is part of the structure, not optional. Before bed, write one honest adjustment. Even one sentence. This closes the daily loop — and it's how the patterns start to change.
What to write in each section
The AFRAR framework is already printed in the journal — you follow the prompts. But here's what each section is actually asking for, in plain English:
Awareness: Rate your energy 1–10. Write one honest sentence about your state — not how you want to feel, how you actually feel. This is data, not performance.
Focus: Answer the 80/20 question: which single action today creates the most results? Be specific. "Finish the proposal" beats "do work stuff." The more specific you are, the more useful it is.
Response: Apply E+R=O. Think of one event you're likely to face — a difficult conversation, a slow day, an uncertain outcome. Write how you choose to respond. One sentence is enough.
Action: Write your three tasks, numbered in priority order. Then tick your habit trackers — the five habits you're building. Keep it simple. If it fits in the space provided, you're doing it right.
Reflection: Done in the evening. What happened with your focus action? Did you follow through on your response? What's the one honest adjustment for tomorrow? One sentence each. No essay required.
Common questions about starting out
You continue. Open to the next day's page and carry on from where you are. No catching up, no guilt. The journal isn't about perfection — it's about consistency. Missing one day doesn't break the habit. Stopping does.
Roughly one minute each, total six minutes. If you're writing more than that, you're thinking too hard. The prompts are designed to be answered quickly and honestly — not analysed. Trust your first answer. It's usually the right one.
Write whatever feels most important. The question gets easier with practice — your brain learns to surface the answer faster as the habit builds. If you genuinely can't decide, write the action that would create the most relief if it were done. That's usually your 20%.
The Reset Journal is a physical product — and that's by design. The act of writing by hand engages your brain differently than typing. It slows you down just enough to think clearly, without the distraction risk of a screen. The physical ritual matters.
Usually around day 10–14. The first week can feel slightly mechanical — you're following the structure rather than flowing through it. That's normal. By week two, most people stop thinking about the prompts and start just answering them. That's when it becomes a habit.
One More Thing
When your 90 days are up, buy the next edition immediately — don't wait. The gap between finishing one and starting the next is where most people stall. Pick a different colour. Keep the momentum. That's how the reset becomes permanent.
Ready to start your 90 days?
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