Plus Minus Next Journaling
The Plus Minus Next journaling technique from Anne-Laure Le Cunff's Tiny Experiments is a simple way to track what's working in your life and make small, actionable adjustments.
We've all heard about the benefits of journaling and how it can improve your life. The act of expressive writing can decrease symptoms of anxiety and improve our mood. 1
But, if you're like me, journaling can be a daunting task. The simplicity of the Plus Minus Next technique can change this and provide a way to keep a record of your life without much time or effort.
In her book, Tiny Experiments, Anne-Laure Le Cunff talks about the technique in detail. 2 In the context of the book, the Plus Minus Next journaling technique is one of the key tools used to review your "pact," a Purposeful, Actionable, Continuous, and Trackable building block of personal experimentation.
You can use this technique weekly, daily, monthly, quarterly, or all of the above! Whatever works for you. This technique can be done in a paper notebook, your favorite notes app, or on the back of a napkin.
Create a table (or three headings), with a column for Plus, another for Minus, and the last for Next.
In the Plus column, write down a list of what worked well during the week.
In the Minus column, write down what didn't work well during the week.
In the Next column, write down what you're going to work on next.
When writing, you're creating simple bulleted lists. You don't even need complete sentences. The purpose is to reflect and plan, not to obsess over the details. 3
I find the Plus Minus Next technique valuable since it's fast, flexible, and easy to commit to. It's a terrific way to journal without overwhelm and since it's actionable, can provide great value to your life.
[1] Writing about emotional experiences as a therapeutic process.