Index of First Steps

From 賢者の書（新装版）・Quote

From the things you have been putting off, write down the first step you can take today

Cue

In the morning, when you open your schedule

Start small

Write one word for what you will begin

From 賢者の書（新装版）・Essence

Without judging it, write down what you tried today and what happened, then add one possibility for what comes next.

Cue

When something you tried does not go as you hoped

Start small

Write down one fact about what happened and one next step

From 賢者の書（新装版）・Essence

In one sentence, describe the person you want to become rather than a title, and choose an action for today that fits that person.

Cue

Before setting your schedule for the week

Start small

Write down one description of the person you want to become and one action

From 賢者の書（新装版）・Essence

Thank someone who supported you today, and offer one other person the kind of help you would like to receive.

Cue

At the end of the day, when you remember a time someone helped you

Start small

Write down the person's name and one “thank you”

From 賢者の書（新装版）・Essence

Choose one teaching you heard from someone and briefly write how you would use it.

Cue

At night on a day when you heard a new idea from someone

Start small

Write one word for the teaching and one sentence explaining it in your own way

From 賢者の書（新装版）・Essence

Choose one person you will interact with today, and list one quality you can respect in yourself and one in that person.

Cue

When a difference with someone bothers you

Start small

Write one word each about yourself and the other person

From 賢者の書（新装版）・Essence

Choose one biography of someone unlike you, then write down one way of living that stayed with you and one thing you will adopt today.

Cue

When choosing a book on the weekend

Start small

Choose one chapter from the table of contents of a biography that interests you

From 賢者の書（新装版）・Essence

Choose time to spend on something other than money, add what you hope to gain, and put it in your schedule.

Cue

When you open next week's schedule

Start small

Put an activity of just two minutes in your schedule

From 賢者の書（新装版）・Essence

Choose one person you will see today, and do one thing that slightly lightens that person's burden.

Cue

After checking whom you will see on that day's schedule

Start small

Listen to the person for one minute without interrupting

From 賢者の書（新装版）・Essence

Record one phrase in your mind that stopped you, and change it into words that reveal a next step.

Cue

When “I can't” or “It's too late” comes to mind

Start small

Write down one phrase that stopped you and one verb for what comes next

From 君と会えたから……・Quote

Choose one action that takes no more than two minutes and brings you closer to what you want, then begin

Cue

When you think, “Someday”

Start small

Write down the name of one action

From 君と会えたから……・Quote

Choose one thing someone recommended and try it once just as suggested, without changing it to suit your own style.

Cue

When someone gives you advice

Start small

Make a note of one thing they recommended

From 君と会えたから……・Quote

If you are about to say, “I can't,” say, “I can't yet,” instead, and choose the first step you can take today.

Cue

When you think, “I can't”

Start small

Add “yet” in your mind

From 君と会えたから……・Essence

On the first list, write what you want for yourself; on the second, write what you want to do for others.

Cue

When you have prepared two sheets of paper on your next day off

Start small

Write three items on each list

From 君と会えたから……・Essence

Choose one desired career or method, then write the goal beyond it and two other means of achieving it.

Cue

When your plan has stalled at a single method

Start small

Write down just one other means

From 君と会えたから……・Essence

Choose one thing you think you cannot do and try only its first step for two minutes today.

Cue

When you think, “I couldn't do it before either”

Start small

Write only the name of the first step

From 君と会えたから……・Essence

On the front and back of a sheet of notepaper, write two wishes per line, up to sixty in all; small dreams are fine too.

Cue

When you begin your weekly review

Start small

Write down just three wishes that come to mind

From 君と会えたから……・Essence

Write one lesson you want to keep from this week and the next action you will take on a sheet of colored paper, then fold it into a paper airplane.

Cue

When you finish your weekly review

Start small

Write just one word for the lesson on a sticky note

From 君と会えたから……・Essence

Choose one purchase, imagine one person involved in bringing it to you, and write about that person.

Cue

When you receive a receipt

Start small

Picture just one person who was involved

From 君と会えたから……・Essence

Choose one personal trait that concerns you and write down one situation in which it could be useful.

Cue

When you notice your confidence dropping

Start small

Simply write down one trait

From 君と会えたから……・Essence

Choose one person you will meet today, decide on one small thing you can do for them, and do it.

Cue

When you see an appointment with someone on your calendar

Start small

Listen to the other person for one minute without interrupting

From 君と会えたから……・Essence

Choose one person whose happiness you wish for and write a short letter about what you want to tell them now.

Cue

When you finish your end-of-month review

Start small

Write only the recipient's name and one sentence

From 「手紙屋」・Quote

Choose one person who does work that interests you, and look into the path they have taken

Cue

When you are unsure about choosing an occupation

Start small

Decide the name of the person to look into

From 「手紙屋」・Essence

Before deciding whether you are suited or not, do a small task of a role that interests you a little, just once.

Cue

When you wonder, “Is this right for me?”

Start small

Try a task of that role for just two minutes

From 「手紙屋」・Essence

Practice one strength you want to offer to the place you are applying to, and use it in one of these: application documents, interview preparation, or work.

Cue

When you begin preparing for an application or an interview

Start small

Revise just one sentence of your application documents

From 「手紙屋」・Essence

Set aside company and job titles, and put into one sentence with whom and to where you want to go by working.

Cue

Before you compare where you are applying or your next job

Start small

Write only “Who I work for”

From 「手紙屋」・Essence

Choose one person whose answer you would like to hear, and put your present uncertainty and what you want to realize into one letter.

Cue

When you keep repeating the same uncertainty alone

Start small

Write only the addressee and one question

From 「手紙屋」・Essence

Write, in three parts, the time, wisdom, and work you can give to the place you are applying to or to the people you work with.

Cue

When you read a job posting or the details of a request

Start small

Write just one thing you can offer

From 「手紙屋」・Essence

From someone's specific action, think of one good title, and tell it, together with that action, to the person or to an acquaintance you share.

Cue

When someone has helped you

Start small

Tell the person one good thing they did, in one sentence

From 「手紙屋」・Essence

Set what you want to achieve, and the time and practice you will offer for it this week, on either side, and put them in your schedule.

Cue

Before you decide the week's plans

Start small

Write one dream and one two-minute offering

From 「手紙屋」・Essence

Picture the place you are applying to as one person, and write three points: its character, how it thinks, and who needs it.

Cue

Before you add a place to your list of candidates

Start small

Write that company's character in just one word

From 「手紙屋」・Essence

Choose one wall you face now, and write who will be helped by your work once you are past it, and today's step.

Cue

When your hands stop in front of a wall

Start small

Write just one person who will be helped

From 手紙屋 蛍雪篇・Quote

Write one sentence about who today's lesson could help and in what situation

Cue

Before you begin studying

Start small

Write down just one person

From 手紙屋 蛍雪篇・Quote

Write three experiences you would like to try after entering university, rather than the name of a school

Cue

When you open information about future study options

Start small

Write down one experience

From 手紙屋 蛍雪篇・Essence

Write one thing each about what today's learning will help you develop in yourself and whom you will use it to help.

Cue

Before you open your study materials

Start small

Write down one thing to learn and one way to use it

From 手紙屋 蛍雪篇・Essence

Choose a person or place where you hope to use this learning in the future, then leave one line for your future self about what you did today.

Cue

After you finish studying for the day

Start small

Write only the person in the future and one word about today

From 手紙屋 蛍雪篇・Essence

Write and send one letter to someone you want to consult, describing your current uncertainty about your future path and the options you have considered yourself.

Cue

When you keep circling around the same thoughts about your future path

Start small

Write only the person and one question

From 手紙屋 蛍雪篇・Essence

Record something you noticed away from your desk, such as during club activities, time with friends, or helping at home, and where you will use it next.

Cue

When you look back on the day after coming home

Start small

Write one word each for the experience and what you noticed

From 手紙屋 蛍雪篇・Essence

Choose one attitude suited to the result you want and decide how to practice it today.

Cue

When you are focused only on scores or pass-and-fail results

Start small

Write one word for the attitude you want to develop

From 手紙屋 蛍雪篇・Essence

Choose one ability you want to develop and one person you want to help, then use what you learned for that person.

Cue

When you lose sight of the purpose of learning

Start small

Choose one person and look up one thing that could help them

From 手紙屋 蛍雪篇・Essence

Choose one thing you want to accomplish and do the first task for just two minutes before continuing to research methods.

Cue

When comparing methods has brought you to a stop

Start small

Open a textbook or other material and complete just one question

From 手紙屋 蛍雪篇・Essence

Make your study desk the first stop after coming home and spend just two minutes on materials you have left open.

Cue

When you open the door to your home

Start small

Sit at your desk and open one page of your study materials

From 手紙屋 蛍雪篇・Essence

Decide not only what you will study today but also one ability in yourself that you want to develop during that time.

Cue

Right after you decide what to study

Start small

Write just one word for the ability to develop

From 手紙屋 蛍雪篇・Essence

Choose one person or teacher connected to a subject you find difficult, and learn about one question they asked or one aspect of their work.

Cue

Before you begin a subject you find difficult

Start small

Write the person's name and one thing that interested you

From 「福」に憑かれた男・Essence

Separate the facts of today's difficulty from your interpretation, then write down one thing that may help with your next decision.

Cue

If a difficulty is still on your mind at the end of the day

Start small

Write one sentence containing only what happened

From 「福」に憑かれた男・Essence

Choose one stalled task and try one minimal action that differs from the approach you have been repeating.

Cue

When the same task has stalled twice

Start small

Simply write down one different approach

From 「福」に憑かれた男・Essence

Write down one result you want now, ask why you need it up to three times, and write the value you ultimately want to protect.

Cue

When you set a new goal

Start small

Write down the reason just once

From 「福」に憑かれた男・Essence

Notice one difficulty someone close to you is facing and offer a small form of help without telling them.

Cue

In the morning, when you picture the people you will see today

Start small

Tidy just one shared space

From 「福」に憑かれた男・Essence

Choose one person who has succeeded or made progress, and congratulate them by mentioning an action they have kept up.

Cue

When you learn of someone's success or progress

Start small

Simply say congratulations

From 「福」に憑かれた男・Essence

Choose one person you feel inclined to avoid and, without rushing to a conclusion, ask what matters to them.

Cue

When you find someone difficult to deal with

Start small

Listen to the person for just one minute without interrupting

From 「福」に憑かれた男・Essence

Ask someone close to you what interests them now, choose one book you have read, and introduce it with the reason you chose it.

Cue

When the conversation turns to books

Start small

Simply ask about one of the person's interests

From 上京物語・Quote

Describe what success means to you in one sentence without referring to possessions

Cue

When reviewing your goals at the start of the month

Start small

Write one word for a state you want to value

From 上京物語・Essence

Set aside other people's possessions and opinions, and write three states in which you feel progress or fulfillment.

Cue

When you become envious of someone else's life

Start small

Write just one state that matters to you

From 上京物語・Essence

Choose one ability you can use even if your affiliation or income changes, and schedule time to practice it this week.

Cue

Before planning your week

Start small

Write down one ability you want to retain

From 上京物語・Essence

Describe your goal in terms of money, personal growth, and value offered to others, then choose the first step.

Cue

When you are about to set a goal based only on an amount of money

Start small

Write one ability you want to develop and one kind of value you want to offer

From 上京物語・Essence

Briefly describe the future that follows from continuing your current choices, then choose the regret you want to avoid and one thing to change today.

Cue

When you put off a major choice

Start small

Write only one sentence about the future and one step for today

From 上京物語・Essence

Choose one ability you want to develop and schedule time next week for reading・practice・experience.

Cue

When you open next week's schedule

Start small

Schedule two minutes of reading or practice

From 上京物語・Essence

Form one question about your current choice, gather material from a book or a person, and put your own answer into one sentence.

Cue

When you are about to adopt someone else's answer as it is

Start small

Write one sentence each for the question and a tentative answer

From 上京物語・Essence

Write down the words that arose in your mind today and how they affected your actions, then choose one phrase to use tomorrow.

Cue

At the end of the day

Start small

Write down one phrase you want to use tomorrow

From 上京物語・Essence

Set aside for a moment whether it will earn money, and try on a small scale something you want to refine that may help others.

Cue

When you are about to rule out an option because 『it won't earn money』

Start small

Set money aside and write down one thing you want to do

From 上京物語・Essence

Take something you are avoiding because you fear failure, make it small enough that the time or cost can be recovered, and try it once.

Cue

When your hands stop because you are looking only for a way not to fail

Start small

Simply write down one small way to try it

From 上京物語・Essence

Choose one book for each of spring, summer, autumn, and winter that will help shape your values, and record one sentence you want to keep.

Cue

In the first week after the season changes

Start small

Choose just one book to read this season

From 「また、必ず会おう」と誰もが言った。・Quote

Tell one person close to you, specifically, what you were grateful for today

Cue

Before your conversation with that person ends

Start small

Make a note of the person's name

From 「また、必ず会おう」と誰もが言った。・Essence

When your plans fall apart, write one each of the following: a fact you cannot change, something you can do now, and something you can experience.

Cue

When you realize things will not go as planned

Start small

Write only the fact you cannot change

From 「また、必ず会おう」と誰もが言った。・Essence

From today's time with family or friends, choose one conversation or expression you do not want to lose, and write it down.

Cue

At night, before you close your messaging app

Start small

Write only the person's name and one word

From 「また、必ず会おう」と誰もが言った。・Essence

Take a short trip to a place different from usual, and write one line each: a difference you saw, a person you met, and something good about your own daily life.

Cue

When you have a travel day with time to spare

Start small

See one place different from usual

From 「また、必ず会おう」と誰もが言った。・Essence

After using someone's home or a borrowed place, take on one bit of tidying or cleaning on your own.

Cue

When you finish using someone's home or a shared space

Start small

Put one thing you used back where it belongs

From 「また、必ず会おう」と誰もが言った。・Essence

Choose one person you will be involved with today, and do one small thing that person would be glad of.

Cue

When you realize you will meet someone in today's plans

Start small

Tell them thank you in a word

From 「また、必ず会おう」と誰もが言った。・Essence

Find one standard of another person that has crept into your choice, and rewrite it as a standard you want to value yourself.

Cue

When you think, “This is what people normally do”

Start small

Write one standard you are borrowing

From 「また、必ず会おう」と誰もが言った。・Essence

For one choice, write your own reason, not one given because someone told you to, and the result you will take on.

Cue

When you are about to decide based on someone's opinion

Start small

Write just one sentence of your own reason

From 「また、必ず会おう」と誰もが言った。・Essence

Decide on one thing to entrust to someone, and write down a time limit for waiting without pressing for results along the way.

Cue

When you feel like hurrying someone's progress

Start small

Hold back from urging just once

From 「また、必ず会おう」と誰もが言った。・Essence

Suppose your time is limited, and write one thing you want to continue and one thing you want to leave for others.

Cue

When you review your plans at the end of the month

Start small

Write one thing you want to spend time on

From スタートライン・Quote

Without judging your abilities, write out three things you did today

Cue

When you look back over today's plans at night

Start small

Write one thing you did

From スタートライン・Quote

Write one thing you would like to try in five years, without judging whether it is feasible

Cue

When you update your calendar at the start of the month

Start small

Write one word for a field that interests you

From スタートライン・Quote

Record one thing you worked on today so absorbed that you lost track of time

Cue

When you look back on the day before going to sleep

Start small

Write one word for something that was interesting

From スタートライン・Essence

Without judging whether you can do it now, write one thing you would like to be trying in five years and one practice for this week.

Cue

When you open your calendar at the start of the month

Start small

Write just one word for a field that interests you

From スタートライン・Essence

Choose one task you have been avoiding, and try it with concentration for just ten minutes before judging whether it is necessary or whether you are good at it.

Cue

When you think, “It's a hassle, so later”

Start small

Move your hands for just two minutes

From スタートライン・Essence

Choose one lecture or public audio by someone who is taking action in a field that interests you, and keep a record through to your next step.

Cue

Before you decide your weekend plans

Start small

Listen to public audio for just two minutes

From スタートライン・Essence

Exchange one favorite audio each with someone, and return your impressions of what stayed with you in a short note.

Cue

When you talk about books or audio with a friend

Start small

Send only the link and one line of impressions

From スタートライン・Essence

Choose one job you are considering, and write what you want to achieve through it and two other means.

Cue

When you compare options for your path or a career change

Start small

Write one line about what you want to achieve beyond the job

From スタートライン・Essence

Choose one plan that is stalled by gain and loss alone, and put a small appointment in the direction that still draws you.

Cue

When you are stuck because your plans for the future will not settle

Start small

Write just one word for the direction that draws you

From スタートライン・Essence

Choose one idea you want to keep from a book or lecture, put it into an action you can start in two minutes, and do it on the spot.

Cue

When you close the book or finish listening to the lecture

Start small

Write one line about what you will do next

From おいべっさんと不思議な母子・Essence

About someone you find difficult, write three actions without using words of judgment

Cue

When you feel uneasy about a person

Start small

Write one action

From おいべっさんと不思議な母子・Essence

Offer one time to someone in difficulty when you can listen fully without judging

Cue

When you learn of someone's failure

Start small

Ask, “Can we talk?”

From おいべっさんと不思議な母子・Essence

Choose one conflict and write one line each on how it looks to the person involved, the other person, and someone watching over them

Cue

When you are unsure how to judge a relationship

Start small

Write only two standpoints

From おいべっさんと不思議な母子・Essence

Choose one failure from today, and write one thing you learned and one action you will change next.

Cue

When you begin to reflect on a day when you felt you failed

Start small

Write only one action to change next

From おいべっさんと不思議な母子・Essence

Admit your mistake specifically, apologize briefly to the other person, and then tell them what you will do to put it right.

Cue

When you notice your own mistake

Start small

Say only a word of apology to the other person

From おいべっさんと不思議な母子・Essence

Choose one failure that came to light early, and write what could be stopped now and the action to keep it from happening again.

Cue

When you receive a warning or a pointed remark

Start small

Write one thing you will change from now on

From おいべっさんと不思議な母子・Essence

In a situation where you feel like looking the other way, decide on one thing you want to protect and one person you can safely turn to.

Cue

When you feel like looking the other way

Start small

Write the name of one person you can turn to

From おいべっさんと不思議な母子・Essence

Choose one specific good action by someone you competed with, and tell them directly, without adding comparisons or sarcasm.

Cue

When a competition or a difference of opinion has settled

Start small

Say one good point silently to yourself

From おいべっさんと不思議な母子・Essence

Choose one scene you want to change, and write the self you want to play in it and the next word or action.

Cue

When you wish you could redo the same scene

Start small

Write only the next word

From おいべっさんと不思議な母子・Essence

From travel, learning, work, and relationships, write three things you can choose now.

Cue

When only dissatisfaction with your situation comes to mind

Start small

Write one thing you can choose now

From おいべっさんと不思議な母子・Essence

Without comparing to anyone, write three specific things the person did today, and decide what to leave to them next.

Cue

When you notice you are only looking for someone's shortcomings

Start small

Write one thing they did

From ライフトラベラー・Quote

Walk around your neighborhood and choose which way to turn, just once, on the spot

Cue

When you step out your door on your next day off

Start small

Walk around your home for two minutes

From ライフトラベラー・Quote

Write down one of the following: something you saw for the first time today, someone you met, or a path you chose

Cue

When you get home and take off your shoes

Start small

Write one word

From ライフトラベラー・Quote

Put one small pleasure you have been putting off into your calendar

Cue

When you check your plans in the morning

Start small

Write one candidate

From ライフトラベラー・Essence

On your next outing, decide only the destination, and leave thirty minutes along the way with no destination or activity decided.

Cue

When you plan your next day off

Start small

Leave ten minutes open

From ライフトラベラー・Essence

Leave out just one item that poses no safety concern, and if you need it, look for it or ask someone where you are.

Cue

When you pack for your next short outing

Start small

Choose one item and consider whether you can go without it this time

From ライフトラベラー・Essence

Choose one small thing you have never experienced and take the first action yourself.

Cue

When you notice, “I've never done that”

Start small

Write only one candidate you have not yet experienced

From ライフトラベラー・Essence

From an unplanned event today, choose one experience you can use again and leave it in one line.

Cue

When you look back on the week over the weekend

Start small

Write only the unplanned event

From ライフトラベラー・Essence

Choose one thing you have been putting off, and work on it in earnest for just two minutes before deciding whether it is a gain or a loss.

Cue

When you begin to wonder, “Will it pay off?”

Start small

Take out one tool you need

From ライフトラベラー・Essence

For an action that has become an obligation, recall what you first wanted, and rewrite it as a sentence of your own choosing.

Cue

When you say “I have to” in your mind

Start small

Write only the “I have to” sentence

From ライフトラベラー・Essence

Choose one person you will meet next, and decide on one piece of help, knowledge, or time you can offer without strain.

Cue

When you check your plans to meet someone

Start small

Just write down one thing you can give

From ライフトラベラー・Essence

List three behaviors of a person you would want to travel with, and try one of them as yourself today.

Cue

When you see plans with others, or when you start spending time alone

Start small

Write just one behavior

From ライフトラベラー・Essence

At the start of the day, decide that if something unplanned happens, you will check that you are safe and look for one thing you can try with it.

Cue

When you look at the day's plans in the morning

Start small

Write one phrase: “The unplanned is experience too”

From ライフトラベラー・Essence

Recall one person who has helped you, and write one strength received from them and one you can pass on next.

Cue

When someone new has helped you

Start small

Write only the name of the person who helped you

From One World・Quote

Write down someone you happened to talk to today, and one thing you gained from the conversation

Cue

When you look back over the day's plans at night

Start small

Write only the person's name

From One World・Quote

Choose one thing from what you read, and share it in your own words with someone who might need it

Cue

When you finish a book

Start small

Make a note of one sentence you want to share

From One World・Essence

From today's work, decide on one person and choose one extra touch that may lead to that person's joy.

Cue

When you open your schedule before starting work

Start small

Write one person and one extra touch

From One World・Essence

Choose one painful event, and write one point you can change yourself and one next action.

Cue

When you feel calm enough to look back on the event

Start small

Write only one point you want to change

From One World・Essence

From a book you read, write one idea you could offer, in your own words, to someone you meet.

Cue

Right after you close the book

Start small

Write the idea you want to offer in just one word

From One World・Essence

Beyond the result, tell the other person one specific thing they tried or a movement they did well.

Cue

Right after you see someone fail

Start small

Tell them just one movement they did well

From One World・Essence

Choose one shared place you used today, and tidy just one spot before you leave.

Cue

Before you leave a shared place

Start small

Put one thing back in its place

From One World・Essence

To something that turned out differently from the plan, add one way of enjoying it that you can choose from now, and suggest it to the other person.

Cue

When you notice your plans have fallen apart

Start small

Name just one thing you can do now

From One World・Essence

Choose one place you want to come to love, and clean the same one spot briefly every day for a week.

Cue

When you arrive at that place

Start small

Pick up one piece of trash you notice

From One World・Essence

Take something you know you should do, and turn it into action for just two minutes before adding reasons.

Cue

When you start thinking of reasons not to do it

Start small

Pick up one piece of trash, or take out the first tool

From One World・Essence

While traveling, when you notice someone who may need a seat, say “Please, go ahead” and free up your seat.

Cue

When you sit down on a train or bus

Start small

Look around once

From 株式会社タイムカプセル社・Essence

With your future self as the recipient, write in one letter what you value now and what you would like to ask.

Cue

When your birthday or the turn of the year comes

Start small

Write only the addressee and one sentence to your future self

From 株式会社タイムカプセル社・Essence

Choose one person who is devoted to something you want to take on, and create an opportunity to hear their story.

Cue

When you have been thinking alone about how to get motivated

Start small

Write down one person whose story you want to hear

From 株式会社タイムカプセル社・Essence

Choose one message that has gone unanswered, and try just once another way of delivering it that adds no burden for the other person.

Cue

When an important message has not gotten through once

Start small

Just write down one other route

From 株式会社タイムカプセル社・Essence

Write today's date, and write separately your regret about the past and one thing you can do today.

Cue

When you notice you keep thinking about something in the past

Start small

Write today's date and one word for what you can do now

From 株式会社タイムカプセル社・Essence

Choose one person you will meet today, and do one small thing you can do for them now.

Cue

When you check your plans to meet someone

Start small

Listen to the other person for one minute without interrupting

From 株式会社タイムカプセル社・Essence

Write one difficulty you face now, and decide one small action you can try without avoiding it.

Cue

When you feel like hiding from criticism or difficulty

Start small

Write only the name of the headwind

From 株式会社タイムカプセル社・Essence

Choose one person or event that matters to you now, and write three past choices that led to it.

Cue

When you look back on the month at the end of it

Start small

Write just one past choice

From 秘密結社Ladybirdと僕の6日間・Quote

Write one small promise you can finish today, and begin it on the spot

Cue

When you open your calendar in the morning

Start small

Write down one promise

From 秘密結社Ladybirdと僕の6日間・Essence

Write what you are avoiding and what you are trying to protect by avoiding it, then decide on today's step.

Cue

When you think, “I'll do it later”

Start small

Write only what you are avoiding and the first step

From 秘密結社Ladybirdと僕の6日間・Essence

Divide a goal into the part you will advance yourself, the part where you will build your strength, and the part you will ask companions to help with.

Cue

When you think about a goal too big for one person

Start small

Write only the goal and a step you can take yourself

From 秘密結社Ladybirdと僕の6日間・Essence

In the morning, decide on one thing to work on only today, and in the evening reflect on whether the day was a fitting one for the result you hope for.

Cue

When you open your calendar in the morning

Start small

Do the first step for just two minutes

From 秘密結社Ladybirdと僕の6日間・Essence

Decide on one action to carry out today, tell one companion, and report to them when it is done.

Cue

When you have decided your plans for today in the morning

Start small

Tell one person today's action

From 秘密結社Ladybirdと僕の6日間・Essence

Write the result you want and the effort you feel is fitting for it, then choose one thing to build up today.

Cue

When you have set a new goal

Start small

Write only the result and today's step

From 秘密結社Ladybirdと僕の6日間・Essence

Imagine you have become the future self you want to be, and write what you would like to take away from today's difficulty.

Cue

When something does not go as you expected

Start small

Write one line each for the future and today's step

From 秘密結社Ladybirdと僕の6日間・Essence

Write one thing you learned today, and choose one question about the unknown that arose from it.

Cue

When you finish reading a book or an article

Start small

Write one new question

From 秘密結社Ladybirdと僕の6日間・Essence

Choose one piece of knowledge or experience you have gained, and pass it to one person of the next generation in a form you can manage this week.

Cue

When you finish your weekly review

Start small

Write only the person and one thing you want to tell them

From 運転者・Quote

Choose one event from today, and write in one sentence what you can make use of next time

Cue

When you are about to say you are unlucky

Start small

Write only the event

From 運転者・Quote

Without deciding on anything in return, take one chore off a colleague or family member

Cue

When you first speak with someone in the morning

Start small

Ask the other person what they need

From 運転者・Quote

Look into one action that came before the result of someone who has done well, and write it down

Cue

When you feel envious of someone

Start small

Decide on one person to look into

From 運転者・Essence

Carry out one action that lessens someone's trouble, and record only what you did, not what you got in return.

Cue

When you are about to say you have bad luck

Start small

Write only the person and the name of the action

From 運転者・Essence

Choose one event that seemed the worst at the time, separate the facts from the effects, and check whether you gained anything afterward.

Cue

When you look back on the month at the end of it

Start small

Write one event and one thing you gained afterward

From 運転者・Essence

Choose one tool or item left at home, and ask a family member who used it and for what, and record the answer.

Cue

When you open your family home or a storage space at home

Start small

Write the name of the tool and the person you want to ask

From 運転者・Essence

From an unplanned event, find and write down one person, place, or conversation you can take a little interest in.

Cue

When something unplanned happens

Start small

Write just one word for what interests you

From 運転者・Essence

Choose one person you will meet today, and ask one short question to learn about what that person has kept doing.

Cue

When you have a chance to talk with someone you are meeting for the first time

Start small

Write only the person's name and the question

From 運転者・Essence

Choose one effort whose results you cannot yet see, and write up to three people besides yourself who might be affected by it.

Cue

When you feel your efforts are not being rewarded

Start small

Write one person it might reach

From 運転者・Essence

Choose one thing you love, and shape it into a small form you can hand to one person who might enjoy it.

Cue

When you decide the week's plans

Start small

Write the person and one way to deliver it

From 運転者・Essence

Choose one of the help, tools, or opportunities you have received, and pass it to someone who needs it now.

Cue

When you have something or an opportunity you feel is already enough for you

Start small

Write one person you want to pass it to next

From よくがんばりました。・Quote

To someone who worked hard today, say a word of appreciation along with what you saw

Cue

At the end of the day

Start small

Write one word to yourself

From よくがんばりました。・Quote

Find one thing that someone close to you keeps doing, and record it

Cue

When you are about to judge someone's results

Start small

Write one word for the action

From よくがんばりました。・Essence

About someone whose flaws bother you, write what that person keeps doing and the good points you see when you look at the whole.

Cue

When you feel like correcting someone's flaw

Start small

Write one thing that person keeps doing

From よくがんばりました。・Essence

To one person, say “Thank you for your hard work,” adding one effort you saw

Cue

When work or housework comes to a stopping point

Start small

Send a short message

From よくがんばりました。・Essence

Write one thing you took on today, and add a word of appreciation to yourself without scoring the result.

Cue

Before going to sleep

Start small

Write only “You did your best”

From よくがんばりました。・Essence

Choose one event or gathering where you can use your voice and body without holding back, and put the day you will take part in your schedule.

Cue

When you decide next month's plans

Start small

Save one candidate event

From よくがんばりました。・Essence

Decide on one thing you want to start over, then choose one book that broadens your view of it and begin reading.

Cue

When you notice you cannot move because of a past failure

Start small

Decide on just one candidate book

From よくがんばりました。・Essence

Choose one book you have on hand, and give it to someone dear who may need it, adding that when they finish reading they are welcome to pass it on.

Cue

When you sort out your bookshelf

Start small

Write just one pairing of a book and a person you want to give it to

From よくがんばりました。・Essence

Write one thing you have on hand and one thing you can do now, and choose an action you can enjoy today.

Cue

When you notice you are thinking only of dissatisfaction

Start small

Write just one thing you have now

From よくがんばりました。・Essence

Choose one thing you cannot let go of, and write why you have cherished it and a word of appreciation to yourself.

Cue

When you are unsure whether to throw something away or keep it

Start small

Write one word for why you have cherished it

From いただきます。・Quote

Choose one person who will receive today's work and add one improvement that will help them

Cue

Before starting work

Start small

Write down one recipient

From いただきます。・Quote

Record one action you have already taken today in the direction you want to go

Cue

After finishing the day's work

Start small

Write down one verb

From いただきます。・Essence

Picture one person who will receive today's work and add an improvement that saves them one step.

Cue

Before handing a deliverable or piece of work to someone

Start small

Write down one recipient name or role

From いただきます。・Essence

Choose one thing you will eat, then picture and write down one person who made it, one who transported it, and one who sold it.

Cue

Before beginning the first meal of the day

Start small

Write down just one role that supported the meal

From いただきます。・Essence

Find one small action you have already taken today toward who you want to become, and write it beside your next step.

Cue

After finishing the day's work

Start small

Describe what you did today with one verb

From いただきます。・Essence

Choose one small task for today, set a more careful standard for what finished means, and carry it through.

Cue

Before starting today's work

Start small

Tidy just one corner of your desk

From いただきます。・Essence

Look at one thing you will eat and, before eating, write down one action for which you will use the strength you receive today.

Cue

Before saying “itadakimasu” at dinner

Start small

Describe how you will use it with one verb

From いただきます。・Essence

Remember someone who spent time for you, then spend some of your own time for one other person.

Cue

When reflecting on the week

Start small

Write down one person who helped you