The Evening Offload

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iAlign · Integrate

The Evening Offload

Put the day down so the night can be yours.

Close the day.

Every step can be skipped.

Flint: “It doesn’t have to be perfect”

It shouldn’t take more than two or three minutes to start. None of these should take very long. I really want you to feel and validate that it doesn’t have to be perfect, and it doesn’t have to be elaborate or long.

First name (optional)

What you type here is saved with this run to iAlign’s private sheet.

Strongest emotion right now.

FlintSo this is an emotional awareness exercise. We will use emotions as data.

The emotion

Intensity

1 faint10 all of it

The wins.

Add up to three. Small ones count too.

Flint: “They can be small ones”

They don’t have to be large, massive wins. They can be small ones. But the point is to have a repetitive practice where you practice saying positive things about yourself and about your actions, in order to be able to pull them out, even in the low moments.

Gratitude, turned into an action.

FlintWhat is an action you can take because you feel grateful? And I’ll make it harder, without just saying that you’re grateful, what is an action you can take?

I’m grateful for

Because of that, the action I’ll take is

How aligned did today feel?

Rate how closely today matched your values, not how productive it was. Go with the first number that comes to mind.

0 off track10 fully aligned

FlintAll you’re doing is you’re collecting a little piece of data about these values. You’re collecting a little piece of data, and you strengthen the muscle.

Put the day down.

Write down all the loops running behind the scenes. List what’s still open and what got done. The timer is optional.

FlintI would literally just start a five minute timer and just brain dump, and then some sort of shutdown protocol.

Still open

Done

Tomorrow’s first rep (optional)

Say the shutdown line out loud.

I am done with my work for the night.

Tonight’s offload

Flint: “All emotions end”

One of my favorites is, all emotions end. Which is, at the end of the day, quite literally, regardless of how you’re feeling, that emotion will have to end. I have no eternal emotions.