Plus-Minus-Next Journaling

The Plus Minus Next journaling technique from Anne-Laure Le Cunff’s Tiny Experiments offers a simple way to track what’s working in your life and make minor, actionable adjustments.

We’ve all heard about the benefits of journaling and how it can improve your life. Expressive writing can decrease symptoms of anxiety and improve our mood. ¹

But if you’re like me, journaling can be a daunting task. The simplicity of the Plus Minus Next technique changes this and provides a way to keep a record of your life without much time or effort.

In her book, Tiny Experiments, Anne-Laure LeCunff discusses the technique in detail. ² In the context of the book, the Plus Minus Next journaling technique serves as one of the key tools to review your “pact,” a Purposeful, Actionable, Continuous, and Trackable building block of personal experimentation.

You can use this technique weekly, daily, monthly, quarterly, or all of the above! Choose whatever works for you. You can implement this technique in a paper notebook, your favorite notes app, or even on the back of a napkin.

Create a table (or three headings), with a column for Plus, another for Minus, and the last for Next. In the Plus column, list what worked well during the week. In the Minus column, list what didn’t work well. In the Next column, list what you’re going to do next. When writing, create simple bulleted lists. You don’t even need complete sentences. The purpose is to reflect and plan, not to obsess over the details. ³

A simple example of the Plus Minus Next Journaling Technique

I find the Plus Minus Next technique very valuable because it’s fast, flexible, and easy to commit to. It provides a great way to journal without overwhelm and, since it’s actionable, delivers excellent value.

1. Writing about emotional experiences as a therapeutic process. ↵
2. Tiny Experiments by Anne-Laure Le Cunff ↵
3. Plus Minus Next journaling - Ness Labs ↵