Getting started
Your first Sunday check-in. No pressure to be profound. The point is to show up.
Welcome to the Sunday check-in.
This is week one. The goal isn’t depth — it’s appearance. Show up, say a few things out loud, and the muscle starts to exist.
The prompts
1. The week, in one sentence
If you had to summarize the past seven days in a single sentence — the truthful one, not the impressive one — what would it be?
Don’t polish. The first sentence is the right one.
2. The highlight
What was the single best moment? A real moment. Someone’s face, the weather, the joke that landed. Describe it in enough detail that a stranger could picture it.
3. The low
What was the worst moment? You don’t have to analyze it. Just name it. Naming is the work.
4. One thing you noticed about yourself
Not a feeling. A thing you noticed. That you spoke more in meetings than usual. That you yawned every afternoon. That you flinched when the phone rang.
Pick one concrete observation. Patterns live in the details.
5. What’s one thing you’d like to be different next week?
Just one. Singular. If you write three, you’ll change none.
How to record it
- Voice memo on your phone. Fine for week one.
- Echo Diary. Also fine, and you’ll have a searchable archive by week two.
Either way: ten minutes. Same time next Sunday.
What to do when you’re done
Listen back once. Notice anything you wouldn’t have written down. That’s the signal you’re doing this right.
See you next week.