Why this practice?
Tracking emotional energy over time highlights what needs change (Career Wellbeing Index, 2022).
What is it?
A simple tool to monitor how work affects your energy.
How to use it
Score weeks as energising, draining, or neutral.
Track in a spreadsheet or notebook.
Use patterns to inform next moves.
Closing thought
Energy is feedback—listen to it.
Why this practice?
Working backward from a goal clarifies next steps (Design Thinking Career Model).
What is it?
A plan that starts at your end-goal role and works backward.
How to use it
Research someone in your dream role.
Identify 3–5 key steps they took.
Adapt a path that fits your context.
Closing thought
Success leaves a trail, study it.
Why this practice?
Career pivots often work best by shifting close to existing experience (Burnett & Evans, 2016).
What is it?
Exploring roles one or two steps removed from your current work.
How to use it
List your current skills and tasks.
Look at job boards or LinkedIn suggestions.
Talk to someone in a nearby field.
Closing thought
Small shifts can lead to big change.
Why this practice?
Acknowledging progress builds motivation and self-trust (BJ Fogg, Tiny Habits).
What is it?
A practice to notice and name small career steps.
How to use it
Keep a list of weekly wins, no matter how small.
Review monthly to see growth.
Celebrate in a way that re-energises you.
Closing thought
Momentum grows where celebration flows.
Why this practice?
Imagining success boosts motivation and helps align decisions (Positive Psychology, 2021).
What is it?
A creative exercise to envision your future career.
How to use it
Write out or record an “interview” with yourself 5 years from now.
Ask: what are you proud of? What surprised you?
Use answers to shape today’s goals.
Closing thought
Your future self already knows, ask them.
Why this practice?
Comparing options side by side increases decision confidence (Harvard Decision Science, 2020).
What is it?
A table that weighs job choices by what matters to you.
How to use it
List options in rows and criteria in columns (e.g., salary, growth, meaning).
Score each on a scale of 1–5.
Discuss with a trusted friend or coach.
Closing thought
Good decisions grow from clarity, not pressure.
Why this practice?
Writing improves reflection and decision-making (Journal Therapy Research, 2019).
What is it?
A weekly log of what you learn about your ideal work.
How to use it
Set aside 10 minutes each Sunday.
Reflect: what energised me this week? What didn’t?
Re-read every 4 weeks to track patterns.
Closing thought
Clarity is a journal entry away.
Why this practice?
Knowing what you can’t compromise on prevents regretful choices (Career Values Assessment, MindTools).
What is it?
A list of the work conditions you must have.
How to use it
Think through environment, culture, pace, flexibility.
Choose 3–5 essentials.
Use them as filters for future options.
Closing thought
Boundaries build better futures.
Why this practice?
Tracking recurring interests helps identify potential career directions (Design Thinking for Career, 2020).
What is it?
A log of topics, roles, or problems that spark your interest.
How to use it
Keep a notebook or phone note.
Jot down anything that excites or intrigues you.
Review monthly to spot themes.
Closing thought
Your curiosity is your compass, follow it with care.
Why this practice?
A clear view of your current and needed skills makes the transition real (CareerOneStop).
What is it?
A self-audit of skills for your next role.
How to use it
Identify the role you want.
List required skills (job ads, LinkedIn profiles).
Tick what you have, and star what to build next.
Closing thought
A skills checklist turns dream into direction.
