Get started|Balance Note

1. Write down what's on your mind (up to three)

Things that weigh on you or that you would like to change. The book uses three, but you can start with just one. Work, relationships, emotions, habits — any theme is fine.

Theme 1Theme 2Theme 3

2. Rate how much each one weighs on you, 0–10

0 means "no burden at all", 10 means "a very heavy burden". Trust your own feeling.

3. Rephrase each as a positive intention

Rather than getting rid of the problem, describe the state you want, in the form "I am …". Don't force yourself to believe it — just put the direction you want into simple words.

Examples: "I want to stop feeling anxious" → "I feel safe and at ease" / "I want to stop feeling tired" → "I feel my own vitality" / "I want to fix my relationship problems" → "I relate to others calmly"

4. Choose the one intention that matters most now

This is the intention you will focus on in your daily sessions.

How many days

The book recommends staying with one intention for 28–33 days, with 1–3 sessions a day.

28 days 30 days 33 days

Add to your sessions (optional)

Use with Healy
You will be reminded to recall your intention before starting a program, and to reflect after it ends. Add the water ritual
Prepare a glass of water and drink it mindfully after the session, recalling your intention.