The Checklist Book. Alexandra Franzen
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Contents
The Power of Making a Checklist
The Big Question: How Do You Want to Spend Your Time?
The Loose-End Checklist, Seasonal Checklist, Survival Checklist, and More
Recommended Books, Websites, & Other Resources
By Dr. Sasha Heinz, PhD
How can we lead happy, healthy, flourishing lives?
As a psychologist, I’ve spent decades pondering, studying, researching, and unraveling this question.
While earning my Bachelor of Arts, Masters in Applied Positive Psychology, and PhD in Developmental Psychology (ding ding, hello, overachiever-nerd-alert!) at Harvard, University of Pennsylvania, and Columbia, I had the opportunity to learn from some of the top minds in the field—Dr. Martin Seligman, Dr. Barbara Fredrickson, and others. In my private practice, I’ve worked with hundreds of clients—hearing their innermost struggles, private fears, triumphs and victories.
So, okay then, what’s the deal? What’s the key to having a life that feels satisfying, beautiful, and meaningful? Is it about financial security—having five, six, seven, or eight digits in your bank account? Is it about your physical health and physique—having toned abs and the ability to run an eight-minute mile? Is it faith—belief in a higher power? Prayer? Meditation? Community? A happy marriage and family life? A career that you love? Some/all of the above? The answer is: it depends. No two people are exactly alike. We all have different values that determine what “a good life” looks and feels like.
However, research indicates that there’s one thing that virtually all human beings share in common, which is a desire for integrity.
We all want to feel proud of ourselves. We all want to feel like we can trust ourselves. We all want to honor the commitments we’ve made rather than flaking out. We all want to make promises to ourselves—and others—and actually keep the promises we’ve made.
There’s something universally satisfying about making a list of meaningful goals/intentions/promises, checking things off, and basking in the golden glow of accomplishment. As humans, we love that sweet feeling of alignment, solidity, and integrity: “I said I would do it. I did it. I followed through. It’s done.”
Research shows, the more promises you keep, the better you feel. There’s a direct connection between your level of personal integrity (promises kept, boxes checked, intentions fulfilled) and your self-esteem, happiness, and wellbeing.
The Checklist Book is your invitation to gently assess your life. How are you living? What kind of promises are you making and why? Which kinds of goals matter to you and which don’t? What belongs on your checklist for today and what doesn’t? What does “a good life” mean to you?
I’ve had the pleasure of working with Alexandra on several projects—including a book proposal, articles, workbooks, self-assessments, and other materials for my clients. Alex is a gifted writer, prolific artist and entrepreneur, a wonderfully dorky nerd-ball (this is a compliment!) with a house full of checklists and bulletin boards, and someone who just intuitively “gets” how human brains work, and what people need to thrive and succeed.
She’s encouraging and tender—the type of person who records a three-minute audio message and emails it to you before bedtime just to remind you: “You’re doing a great job.” She’s a little bit like Fred Rogers except with blue hair and yoga pants. You’re in good hands with her. Enjoy this book. Happy list-making. Enjoy the journey of raising your level of integrity—closing the gap between the life you wish to lead, and the life you’re actually living.
Dr. Sasha Heinz, PhD
Sun Valley, Idaho, 2019
Once upon a time, I attended a mixed-level yoga class in Portland, Oregon led by my friend Justin. At the beginning of class, as we unrolled our mats and settled into the room, Justin smiled and told us:
“During this class, please know that everything I say is simply a suggestion. Not a rigid command that you must follow. Just a suggestion. If there’s a particular pose that feels really good for you, wonderful, stay in it and enjoy it. If there’s a particular pose that doesn’t feel good for you, then don’t do it. If there’s a pose that you want to modify in some way, go for it. Nothing is mandatory. Do what feels right for you. The whole point of this class is for you to leave feeling better than when you arrived. So, please take what you need and leave the rest.”
As you read this book, I invite you to adopt the same attitude. Everything I describe in this book—including how to make a Daily Checklist, Seasonal Checklist, Survival Checklist, Workout Checklist, etc.—is simply a suggestion. If something intrigues you, try it. If something doesn’t resonate with you, skip it.
Take what you need and leave the rest.
Alex