Activity Context Log

Assessment & Discovery Tools

Track what you do and how it feels to surface the activities
that drain you - and the ones worth protecting.

Where This Tool Helps

This log is a partial self-report, not an objective account of time, feeling, energy, or value - and entries may be incomplete or retrospective. The page does not compare perceived with actual time, but another possible question is the one between where energy goes and what that energy returns.

This log makes that visible. The Date and Activity columns are straightforward. The "How I Feel" column is where the real data lives - it records only the words the client chooses, not just its volume. The optional H/M/L note has only the meaning the client defines and should not determine priority once the pattern is in front of you.

Use the log once or repeat it on any schedule before reviewing. Single-day snapshots rarely show the pattern clearly.

How to Use This Log

  1. Log in real time, not at the end of the day. Mark an entry as retrospective or uncertain when useful - you remember what you did but not how it felt.
  2. In "How I Feel," be specific. "Energized," "bored," "anxious," "in flow" are useful. "Fine" is not.
  3. Rate value honestly. High = this activity produces meaningful results or satisfaction. Medium = necessary but not energizing. Low = drains time or energy without proportionate return.
  4. After a week, look for patterns. Which activity types cluster at Low Value? When do High Value activities get scheduled?

Choice and Support Boundary

Optional coaching reflection - not therapy, diagnosis, medical care, legal advice, or a validated assessment. Skip, adapt, or stop. Do not infer causes, conditions, traits, motives, or required responses. Use qualified or emergency support for unsafe, severe, or out-of-scope concerns.

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Activity Context Log

Date Activity How I Feel Value (H/M/L)
H
M
L
H
M
L
H
M
L
H
M
L
H
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H
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H
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After Reviewing Your Log

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