Harness Your Unique Strengths · Coaching Cohort

The Daily Reflection Guide

A two-part practice—morning intention-setting and evening review—built on Brian Johnson's Big 3 × IVB framework to help you win the day from the inside out.

Identify & Execute Your #1 in Each Domain — Daily

The Big 3 are the three areas of life that matter most. Each morning, clarify your single most important intention in each one.

⚡
Energy
Your body & mind.
Sleep, movement, nutrition, focus.
💼
Work
Your craft & purpose.
The #1 thing that moves the needle.
❤️
Love
Your relationships.
Family, community, service.

The IVB Row — How to Fill In the Grid

I
Identity — Who am I being?
"I am someone who…"
V
Virtue — What quality do I embody?
Disciplined · Patient · Bold…
B
Behavior — What specific action will I take?
The concrete, doable thing.
Morning

morning

Date:March 24, 2026
⚡ ENERGY💼 WORK❤️
I
Identity
I am an athlete who honors my body
→ Choose who you want to BE
Identity
I am a focused, creative leader
Identity
I am a present and loving partner
V
Virtue
Discipline
→ The character strength you'll embody
Virtue
Focus
Virtue
Generosity
B
Behavior
30-min walk + no phone before 8am
→ The concrete action you will take
Behavior
Complete the cohort agenda by 11am — zero multitasking
Behavior
Send one meaningful check-in message to my hubby
Today's Top 3 Intentions
1
Walk 30 min — phone-free morning
2
Finalize cohort agenda by 11am
3
Send a meaningful check-in to my hubby
What actions can I take to make today exceptional?
Start with the walk before opening email. Block 9–11am for deep work on the agenda. Leave a voice note for my hubby instead of a text — it'll feel more personal.
What opportunities do I have to learn and grow today?
The cohort session is a chance to practice asking better questions rather than giving answers. Notice where I default to "tell" mode and experiment with curiosity.
How will I make time for moments of relaxation and self-care?
10-minute breathing reset at lunch. Hard stop at 6pm — no devices after dinner.
Evening

evening

Date:March 24, 2026
What was my top accomplishment?
Delivered the cohort session on time and got great feedback on the IVB framework walkthrough.
What obstacles did I overcome?
Started the day distracted by messages — caught myself, closed the apps, and completed my deep work block anyway.
When did I feel most energized?
During the coaching session — especially when a member had a breakthrough insight about their own identity statement.
How am I feeling physically and emotionally?
Physically: 7/10 — the walk helped. Emotionally: grounded and satisfied. The hard stop at 6pm made a real difference.
Did I make decisions based on my values and principles?
Yes — I chose not to answer a non-urgent message during dinner, and it felt right. I want to keep reinforcing that boundary.
How did I express love and appreciation to others?
Left a voice note for my hubby sharing what I appreciate about their consistency. Hugged my kids without checking my phone first.
What can I do differently tomorrow to be a more effective leader?
Prep my Big 3 the night before so morning is effortless. Tomorrow: less talking, more listening in 1:1s.
notes
The IVB grid took ~4 minutes — do it with coffee before anything else.
My "Love" behavior was the easiest to skip and the most meaningful when I didn't.
________________________

5 Things to Remember

1
One behavior per domain. The #1 most important action — not a list.
2
Identity first. Decide who you are, and behavior follows naturally.
3
Morning sets the tone. Win the first hour, win the day.
4
Evening closes the loop. Reflection without it is just planning.
5
It's 5–7 minutes total. The practice is lightweight by design — consistency beats perfection.
Adapted from Brian Johnson's Heroic Big 3 · Harness Your Unique Strengths Coaching Cohort
© Denise Musselwhite LLC dba Tech and Thrive™

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Morning

morning

Date:
⚡ ENERGY💼 WORK❤️
I
Identity
Identity
Identity
V
Virtue
Virtue
Virtue
B
Behavior
Behavior
Behavior
Today's Top 3 Intentions
1
2
3
What actions can I take to make today exceptional?
What opportunities do I have to learn and grow today?
How will I make time for moments of relaxation and self-care?
Evening

evening

Date:
What was my top accomplishment?
What obstacles did I overcome?
When did I feel most energized?
How am I feeling physically and emotionally?
Did I make decisions based on my values and principles?
How did I express love and appreciation to others?
What can I do differently tomorrow to be a more effective leader?
notes
Adapted from Brian Johnson's Heroic Big 3 · Harness Your Unique Strengths Coaching Cohort
© Denise Musselwhite LLC dba Tech and Thrive™