When we are just starting down the path of self-improvement, it can be hard to find the things worth focusing on. We all have grand visions of the future, but we often have no idea how to get there. While it’s great to have those kinds of goals, the only way to get there is one day at a time. The road to fulfillment starts with a fulfilling day.

So what makes for a fulfilling day? I believe there are seven areas we can all improve and reflect on every day: intention, creativity, health, productivity, communication, presence, and courage. Each of these qualities creates the framework we need to achieve each of our individual goals and, when practiced every day, lead to a better life. Every day, we can reflect on how to improve ourselves in each of these small ways.

Every night, I write down each point and reflect on how they played a role in my day. Did I work to improve on them? How can I do better tomorrow? This simple practice of clarity and reflection is the foundation of a positive day. I hope a quick breakdown of these qualities can help you as well.

Intention

Our intention is the fuse that starts the chain reaction of a good day. When we practice intention, we develop a deep understanding of how and why we make the decisions we do or devote ourselves to specific activities or practices. It helps us to refine what it is we truly want and, more importantly, what things we are willing to let go of. It comes from a deep sense of personal clarity and purpose.

The important thing to keep in mind when setting an intention for your day is what you deem to be your inner drive. Take time to reflect on what you are devoting yourself to, either that day or in life. Whenever you are faced with a decision, refer back to that purpose. How does what you are doing right now apply? If not, why are you doing it? What is the personal reason for making this decision? Simply taking the time to pause and consider the paths in front of you can make all the difference.

Developing an inner sense of purpose may sound daunting to some. One of the best ways to develop this is by working backward from your intention. At the end of every day, look back at the activities and big decisions you focused on. Which ones did you feel good about? Which ones did you not enjoy? What was it about the positives that made them exciting? What might they all have in common? The more you deconstruct your daily interests, the more you can define what it is you truly want. As this intention becomes clearer, you can more actively apply it and keep yourself accountable.

Health

Did you eat well today? Excersize? How did you sleep? Making sure we are healthy is the foundation of a good day. When we take the time to treat ourselves right, we set ourselves up to focus and cultivate good experiences. I’m sure we can all think of a time where lack of sleep has made us lash out at a co-worker or make a wrong decision. If we don’t take the time to treat our minds and bodies well, how can we expect to use them well?

We don’t need to go on a crash diet, eat pounds of carrots, or hit the gym for 3 hours every morning to work towards being healthy. Start the morning with some stretching or a short jog, add a piece of fruit to your lunch or go to bed an hour early. Small steps make a huge difference when it comes to our health and can make all the difference in determining a good or bad day.

Creativity

Regardless of who you are, or how creative you think you may be, we must take some time to be creative every day. It could be something as simple as sketching for 30 minutes during your lunch break, or a few minutes of free writing. Don’t focus on whether its good or bad. Your creativity is just for you. Try, if you can, to make this time separate form any work you have to do. Even if you are an artist or creative already, it’s just as important to try out a new medium or make something just for fun. The goal here is to channel your artistic sense in new ways and take time away from work or stress.

Taking just a few minutes to be creative each day can be one of the essential practices of our day. Its often in these times of creativity we find the answers to problems we were blind to before. It also opens us up to new ways of thinking. Giving our minds free creative time reminds us that we are not locked into patterns or rules.

Productivity

Productivity is often considered the most measurable quality in judging a good day. Did we get all of our work done? Did we use our time effectively? But, we need to be careful. Often productivity becomes workaholism with a dangerous focus on efficiency. But, productivity is often more concerned with limitations and good choices. The key is choosing to focus on what matters when it matters. It’s not about working hard on everything, but working deliberately on what matters now — not tomorrow, not next week, not next year.

One way to keep your productivity on track is to write down three things you want to focus on completing today, no more and no less. This process forces you to limit yourself to what is important. It also creates a sense of balance. Perhaps once those three tasks are completed, you allow yourself to move onto something else, or, use the rest of your day to take a break. As you implement this practice, you will get a better idea of what kind of tasks you can handle in a day. Sometimes those three tasks might be biting off more than you can chew and force you to take a step back tomorrow. Over time you will find the productive sweet spot of a good day.

Connection

We can fight against it all we want, but its important to connect with others, yes, even for us introverts. I don’t expect us to engage with every uber driver or waiter we encounter, but finding one or two people to connect with personally makes all the difference.

Connecting with others helps to keep us out of our heads and consider everyone else. It reminds us that we have a responsibility not just to ourselves but to others. I think it’s very easy to forget that the work we devote ourselves to is seldom for ourselves, and that requires vulnerability. We are all here to serve others through our work, so take the time to connect with those people. Try to make their day just a little bit better. Listen and give meaningful responses. Give and take. Even a small favor or a few words of support go a long way.

Start by introducing yourself to a new person at work. Share an article or funny post with an old friend. We don’t need to become extroverts. All we need is a little consideration and a willingness to be vulnerable.

Presence

Presence is perhaps the most challenging thing to cultivate. Amongst smartphones and social media, we rarely have any space in our day. Our minds jump from one hit to the next with never a moment in between. I’m not going to beat around the bush, its an addiction, one we all suffer from, and one we need to step back from. The problem is that we have lost the space to think and be present in the moment. These moments of space are vital to self-improvement and a positive day. It is in the moments of presence we consider the world around us and the real consequences of our actions. No space means no reflection. No reflection means no growth.

We don’t need to be hermits to cultivate presence in our lives. Taking a few opportunities a day to step away from it all is a great first step. Try going for a walk around the neighborhood and leave the phone behind. Or, try a short meditation practice each morning. I like to go out into nature to sit, think, and observe. Find what works for you and stick to it. You’ll quickly see how a few minutes of space can clear up any anxieties or problems you cant find your way through.

Courage

The only way to improve is to try something new, experiment. It often involves doing something we would never have considered before — and that takes courage. Courage is the linchpin of the fulfilled day. Acting courageous means putting aside regrets or wants and taking a leap. Maybe it’s bringing a new idea to your boss or sharing your first blog post online. At some point, if we want to improve, the only thing left to do is jump.

At the beginning of every day, write down one scary or vulnerable act you can complete. Start simple. Maybe it’s trying to small talk with a new person, or sending that resume out. Whatever it is, make sure it’s actionable. There needs to be some sense that you are overcoming fear and putting yourself out there. Over time these small steps will help to build your confidence, and you can take on bigger and bigger challenges. Think of it as a game. The more you play, the better you get, and the more fulfilled you get to feel when you’ve done it.

Spend some time considering how you can apply these practices to your everyday life. Even a small step in a few places will show heaps of improvement.

What will you try to work on? Are there other qualities you think are important?