如何使用 BRNR 记录好心情(Gratitude Journal)?

记录让我们开心的事(gratitude journal)可以帮助我们保持良好的心情。比如著名的 AI 心理辅助机器人 Woebot 就在他们的 app 内提供了这一功能,参见下面的截图:

制作 gratitude journal 其实非常简单:

  1. 打开一本笔记本;
  2. 写下对应的日期;
  3. 简要地写下当天让我们开心的事;
  4. 也可以写下当天让我们不开心的事,这样我们在未来就可以避免再做类似的事。

之后,我们可以时不时地打开 gratitude journal 来激励自己。

有了 BRNR,制作 gratitude journal 就更加简单了。

  1. 我们可以用左侧的 Front Burner 来记录让我们开心的事;
  2. 我们可以利用右侧的 Back Burner 来记录让我们不开心的事,从而在未来避免;
  3. 之后,我们可以从 Burnt Box 里打开之前写的的 gratitude journal,激励自己继续前行。

希望 BRNR list 能够帮到大家。如果你有任何使用 BRNR 的创意,也请和我们分享!

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Taking Gratitude Journal with BRNR list

Taking a gratitude journal is a proven way to improve our happiness. For example, the famous AI therapy app Woebot provides such a function (See the screenshot below).

Recording gratitude is easy to practice:

  1. take a notebook;
  2. write down the date;
  3. write down anything make us feel grateful in that day;
  4. optionally, we can write down anything make us unhappy in that day, so we can avoid them in future.

Later on, we can open this gratitude journal to review, in order to motivate us when we feel down.

With BRNR, it is more convenient to practice this:

  1. we can use the Front Burner as the section of 'I Feel Grateful for' to record grateful things;
  2. we can use the Back Burner as the section of 'I Can Do Better With' for our future improvement;
  3. Later on, when we review in the Burnt Box, we only see the section of 'I Feel Grateful for' of each gratitude BRNR list, which motivate us by default.

Hope you enjoy using BRNR list. If you have other creative way to use BRNR list, please share with us!

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BRNR List 主页面答疑

BRNR List 的主页面上, 由三个待办列表:

  1. Front Burner 是为了最重要的事项设计的;
  2. Back Burner 是为了次重要的事项设计的;
  3. Sink 是为了其他事项设计的。
  4. 页面底部的 Burnt Box 可以浏览已经归档的 BRNR 列表。


具体而言,在一张 BRNR 列表的页面上由以下按钮方便大家使用:
  1. 点击添加按钮可以在各列表下添加新的待办事项;
  2. 点击排序按钮可以在各列表内对各事项进行排序,目前该按钮已经支持拖拽,所以也可以把一个事项放到其他列表内;
  3. 点击各待办事项后的功能按钮会展示所属菜单;
  4. 点击菜单内的删除按钮会删除对应的待办事项;
  5. 点击各待办事项前的☑️表示该事项已经完成;
  6. 点击右上角的 Burn 按钮会将整张 BRNR 归档,并创建一张新的空白 BRNR;
  7. 点击底部的 Burnt Box 按钮可以浏览已经归档的所有 BRNR


如果你还有其他问题,欢迎直接问我们。


Walkthrough of the BRNR List Interface

On the BRNR sheet page, there are three main sections:

  1. Front Burner for top priority tasks;
  2. Back Burner for second priority tasks;
  3. Sink for miscellaneous tasks.

At the bottom, there is a Burnt Box for archived BRNR Lists.


More specifically, the following buttons make it easier to use the BRNR list:
  1. Click the Add button to add tasks in each section;
  2. Click the Reorder button to reorder tasks in each section; this button supports drag and drop, so you can move an item to another section;
  3. Click the Function button to show the menu for each task;
  4. Click the Remove button in the menu to delete a specific task;
  5. Click the Check box to mark a task finished;
  6. Click the Burn button to archive this sheet and create a new blank sheet;
  7. Click the Burnt Box button to review archived BRNR lists.

If you have any question, please let us know!

How to practice Burner List with paper and pen?

A Burner List can be achieved with pen and paper as shown below.

  1. Let’s fold a piece of paper vertically, and then horizontally.
    1. On the top left is the front burner: it holds the top important items.
    2. On the bottom left is the counter space: a place to store notes for the top important items.
    3. On the upper right is the back burner: it holds the second important items.
    4. On the lower right is the sink: it holds miscellaneous items.
  2. In the front burner, we jot down ONLY the most important projects, which can include more than one tasks.
  3. In the back burner, we write the next most important project, which can also include more than one tasks.
  4. Once finished planning, we can fold the sheet horizontally, prioritizing only the front burner. This can help us to focus on the tasks in the important project.
  5. We can cross out the task once we finished it.
  6. We can add a new task in the blank space of the corresponding project. If it doesn't fit into any project, we can put it on a new Burner list.
  7. When the most important project is completed, we can flip the Burner List over, and focus on the tasks in the back burner or sink.
  8. Once we finish a Burner List, we can "burn" it.

If you want to try a digitalized Burner List, go to the BRNR List.