The Life Fulfillment Tracker

If you’ve done career sessions with me, you’ve heard me say this:

The more you are living aligned to your values, the more joy and fulfillment you will experience.

Yet most people don’t even really know their values.

Nor really pay attention to them.

And if you’re not paying attention to your values, you will instead focus on what our society, culture and media values.

It will feel difficult to create more joy and more fulfillment because it is not authentic to the real you.

So below, I’m giving you a tool that will help you pay attention.

The best part is it’s easy to implement into your daily routine.

The Joy Experiment

In 2022, I went through periods of discontent.

It was confusing for me because nothing particularly bad was happening.

I just felt kind of “meh” on those days.

But those “meh” sort of days felt really difficult.

Especially since I would have days that felt really joyful and amazing!!

They were so contrasting that I started getting curious.

So I decided to run an experiment on how I experienced joy and fulfillment.

If I could figure out what was bringing on these “meh” days, perhaps I could bring more joy into my life.

So far, I’ve tracked this for one year now (it’s actually just become a daily habit for me).

But you should be able to start gaining insight by the first week.

I’ll walk you through step-by-step so you can implement this into your life.

By the way, if you want to download my template on Notion for free, you can follow along with the instructions.

Life Fulfillment Tracker: A Notion template to help you build self-awareness and design your life intentionally – download here: https://amberchow.thrivecart.com/life-fulfillment-tracker/

Part I: Define Your Values

Step 1: Identify your values.

I included a list below to help you get started but you are welcome to come up with your own words. 

*We* are the ones who give our values meaning after all.

Step 2: Group your values. 

You probably have a list of words now.

Your next step is to group similar values and then pick one word from each group that best represents the entire group category.

For example, the list below contains words with similar meanings. 

The bolded word, KINDNESS, best represents the category according to this person. 

List of grouped values

Appreciation
Connection
Helping
KINDNESS
Peace 
Warmth

Step 3: Define your values.

Give your values more meaning. 

What would it look like if you were living this value to the fullest, exactly in the way that you would like (aka a 10 out of 10 life)?

Here’s an example, using the above core value of Kindness.

– I do my best to be kind to myself and others everyday. 

– I appreciate the people in my life. 

– I feel connected to my loved ones. 

– I am able to help people and practice being kind in my day-to-day work. 

– I choose to surround myself with people who are also kind.

By the way, you may have a completely different definition of Kindness and that is ok! 

Each person is unique and your core values are personal to you.

Now that you have your core values, it’s time to track how you’re living towards your fulfilling, values-aligned life.

Part II: Your Life Fulfillment Tracker

Step 1: Update your daily tracker with your core values.

Below is how it looks like in my Notion template but any spreadsheet software (like Excel) will do.

I like Notion because it’s very customizable and it has fun icons.

Step 2: At the end of each day, spend a few minutes reflecting on your day and the highlights.

For our purposes, highlights are things that stand out to you. 

They can be positive or negative. You want to be honest as possible about your day.

You will then score your values out of 10.

Because you already have clear definitions on what it would look like if you were living your values at 10 out of 10 from the first part of the exercise, you should have an idea for where you’re at in the scale.

I tend to rely on my gut feeling to score but re-reading your value definition will help you in the beginning.

If you are living your values to the fullest in the day, the highest score for the day would be 50.

I have it set in the template that any score lower than 35 (an average of 7s across the board) would indicate a less than desirable day.

*This is what I personally chose but you can also choose 5 or any other number that you prefer. For me, 7 is a good place to be when it comes to my values and I’ve chosen it as my baseline.*

Step 3: At the end of the week, do an evaluation for the week.

Reflect on the following questions:

  • What went well this week?
  • What didn’t go well?
  • If any values scored below a 7, what is one change you would like to make for next week?

Continue this exercise and you will learn more about what brings you joy and fulfillment in your day-to-day. 

You will also be able to make intentional and positive changes in your life.

My Own Takeaways from the Joy Experiment

As for what I learned after doing this for a year, here are a few of my takeaways:

Takeaway #1

The hardest days (low value scores) were the days where I didn’t feel myself. 

The triggers usually stemmed from physical or mental exhaustion. 

This exhaustion led to self-destructive thoughts, a loss of confidence and a lack of energy.

The days that I neglected self-care also contributed towards this exhaustion, and it would add up.

Takeaway #2

The best days (highest value scores) typically had an abundance of connection with people I cared about. 

This could be connective conversations with my partner, family, friends and clients. 

These days felt fun. I felt free to be myself and it brought me energy.

This confirmed to me that deep, meaningful connection is one of my top core values and large contributor of my joy.

Takeaway #3

The best days for me didn’t have to be extravagant. 

I also didn’t have to be super productive to feel joyful. 

I learned that my value of Achievement holds lower weight for me than it did before. 

I am still happy when I achieve but it is more like a hit of dopamine instead of a long-lasting sense of fulfillment. 

This tells me that my value of Achievement may be from societal conditioning and not a true representation of my core values.

I’m curious to hear what you think about this joy experiment!

Once again, here is the Notion template for you to download to try it yourself.  😊

Life Fulfillment Tracker: A Notion template to help you build self-awareness and design your life intentionally: https://amberchow.thrivecart.com/life-fulfillment-tracker/

By the way, if you’re wondering why I chose Notion – I just love how customizable it is.

If you’re someone who likes to control all aspects of your life and be organized, Notion is the best. 

Not sponsored, haha, but it would be cool if they did sponsor me.

Your Quote of the Week

“We are like computers, and our beliefs are the software with which we’re programmed. 

Often our beliefs are programmed into us without our knowledge by our culture, community, religion, and family. 

Even though we don’t choose those subconscious programs, they run our lives.

They control our decisions, perspectives, feelings, and interactions, so they determine our destiny. 

What we believe, we become. 

There is nothing more important than unearthing what we really believe to be true about ourselves and our world.”

~ Glennon Doyle, Get Untamed: The Journal

Your Reflection Question

If you want to understand yourself more on why you may hold certain values, reflect on the question below. 

What did your culture hold up as ideals for you to strive for? Do these ideals expand you or constrict you?

Think about it 💭, journal ✏️, share it with a friend 🧑‍🤝‍🧑.

If you would like, you are welcome to share your reflection with me and I am also happy to hold space for your thoughts.

Thank you for taking the time to read this weekly email and prioritize your career happiness.

If you’re looking to make changes in your career and would like my support and guidance, you can book a complimentary Career Chat with me. 

See you next week!

Take care,
Amber

PS. If you think any part of this email will help someone you know, please feel free to forward and share it with them. The more, the merrier.