Anticipation: capture how you anticipate the selected time period: what you plan to accomplish and, importantly, under what conditions do you anticipate this will show up to help and hinder your ability to complete your intentions. What promises will you make with your future self?
Activation: We call this, the sometimes harsh, reality. During the period of engagement, log what shows up during the selected period; not just what you do, but what impacts you as you engage in that period of time.
Reflection: this is your judgment. Reflect on what you anticipated and what happened to become more aware of what impacts your engagement with your intentions.