Worksheet 3.7. Building Awareness: The Hourly Reset for Mental Presence

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Presented here is an image of the worksheet. If you want the fillable worksheet, please download the same from the links at the bottom of the page.

Here’s a simple exercise to strengthen awareness and attention.

1Set alarms on your mobile phones at one-hour intervals from the moment you wake up to the time you retire for the day.
2When an alarm rings, observe if your actions and thoughts are in alignment. Or are you doing one thing and thinking about another?
3Every time you are mindful, write Y in the column of the relevant day. Every time you are unmindful, write N in the column.
4For the times you will not set an alarm (sleeping time), write O in the corresponding cells.
5Refer to the example provided. Write the totals of O’s, Y’s, N’s, and blank spaces. The more Y’s, the better you fare.
TimeE.g.Day 1Day 2Day 3Day 4Day 5Day 6Day 7
07:00Y       
08:00        
09:00        
10:00        
11:00        
12:00        
13:00        
14:00        
15:00O       
16:00O       
17:00Y       
18:00        
19:00Y       
20:00Y       
21:00Y       
22:00        
         
Omitted2       
Aware5       
Unaware11       

As days go by and awareness gets stronger, switch from hourly alarms to alarms at random times. Continue noticing where your thoughts are when the alarm rings. By the end of the month, if you follow the exercise diligently, you will be far more aware of your thoughts and have moved towards better awareness.

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