Prospective: Plan your activities on an hour-by-hour basis at the start of the day.

Retrospective: All the end of the day, record what you actually with an M for mastery and a P for pleasure.

Mastery activities are those which represent some accomplishment, such as brushing your teeth, cooking dinner, driving to work, etc.

Pleasure might include reading a book, eating, going to a movie, etc.

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