Introduction
🎯 Lesson Objective
Learn and apply a bite-sized evening journaling ritual to reflect on your day, reduce stress, and increase gratitude—in just five minutes.
Dive straight in with the video version of this lesson here:
What?
What is the 1-1-1 Method?
The 1-1-1 Method, popularised by entrepreneur and writer Sahil Bloom, is a short-form journaling framework designed to help you wind down and reflect each evening.
You write down:
One win from the day
One point of tension, anxiety, or stress
One point of gratitude
It’s quick, simple, and effective—and it works whether you’re new to journaling or looking for a flexible daily structure.
Who?
Who Is the 1-1-1 Method For?
This method is ideal if:
You’ve tried more intensive approaches like Morning Pages and found them overwhelming
You’ve used minimalist approaches like 1 Line a Day and found them underwhelming
You want a structure that’s fast, flexible, and emotionally grounding
It’s especially helpful if:
You’re feeling overwhelmed and need clarity at the end of the day
You’re having trouble sleeping due to racing thoughts
You want to cultivate more appreciation and presence in daily life
How?
How to Use the 1-1-1 Method?
Time needed: ~5 minutes
Step-by-step:
Write 1 Win
What’s something that went well today?
This helps you track progress and celebrate growth—big or small.Write 1 Tension
What’s been on your mind, causing stress or worry?
Naming the tension helps you release it and reflect more clearly.Write 1 Gratitude
What’s one thing you’re thankful for today?
A consistent gratitude practice helps improve mood and perspective.
Consider using a fresh page each night.
Divide it into three sections, or use a printable template (provided).
Make It Your Own!
This method is intentionally minimal—but you can expand or adapt it to suit your style. For example:
1-1-3: More space for gratitude
1-1-1-1: Add a reflection question for tomorrow
2-2-2: Explore multiple wins, tensions, and gratitudes
There’s no one “right” format—just a starting point. Feel free to evolve the method as your needs change.
Do!
Now it’s Your Turn!
📓 Do this now:
Open your journal or app
Write down today’s 1 win, 1 tension, and 1 gratitude
Keep it brief and honest. No need to overthink it.
🖨️ [Optional Resource: Download & Print the 1-1-1 Method Template]
💬 Engage
Want accountability? Share your 1-1-1 for today in the comments or community area.
Or reflect silently and enjoy the clarity that comes from this short, powerful daily ritual.
Activities
Get Involved!
🖨️ Print the 1-1-1 Method resource.
📝 Have a go at the 1-1-1 method in your journal.
💬 Share your 1-1-1 for today in the comments.
References
For Those That Enjoy Further Reading
1-1-1 Method (Sahil Bloom’s website)
Curiosity Chronicles (Sahil Bloom’s newsletter)
How to improve your mental health in 2024 (Sahil explaining the 1-1-1 Method in a YouTube Short)
