Journal

COMPASS.

Name: COMPASS.
Author: Tom Silas Helmke

A 90 Day Journal for Clarity, Direction and Visible Change

by Tom Silas Helmke

More than motivation or another list of goals: COMPASS. helps you see where you are, decide what matters to you and take the next real step.

Book language: English

Pages: 240
Edition: Paperback
Published: 14 September 2026

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Related title

KOMPASS. A related book in German

About the book

COMPASS. is a guided journal for 90 days. It begins with your current reality: how your time, work, money, health, relationships, environment, attention and commitments shape the life you are already living.

From there you explore your values, your own definition of a good life, the goals that truly belong to you and the expectations you may have adopted from others. You then create a personal COMPASS for the next 90 days, with three direction statements and three visible outcomes.

Daily pages, weekly reviews and reflections after 30, 60 and 90 days keep connecting your intentions with what is actually happening. The journal also uses visualisation and repetition, but not as a promise that thoughts alone create results. Your direction can change; your honesty should remain.

A look inside

Who the book is for

People who want more than motivation, productivity or another list of goals
Anyone at a turning point who wants to look honestly at where they are
Readers who want to turn values and priorities into concrete action
Readers who prefer a clearly defined period to an open-ended project

How the journal is structured

Current reality
Time, work, money, health, relationships, environment, attention and commitments.
Values and direction
Your values, your own definition of a good life, the goals that are truly yours and adopted expectations.
Your personal COMPASS
A clear picture of where you want to go, three direction statements and three visible 90 day outcomes.
Daily pages and weekly reviews
Questions for action and reflection, plus weekly reality checks.
30, 60 and 90 day reviews
Progress reviews to see what has really changed.

Using it day to day

Start by examining your current reality
Explore your values and create your personal COMPASS for the next 90 days
Use the daily pages to connect intention and action
Review weekly, and take stock after 30, 60 and 90 days

What the book contains

A guided 90-day journal that starts with your current reality
Personal values and priorities, three direction statements and three visible 90 day outcomes
Daily questions, weekly reality checks and 30, 60 and 90 day progress reviews
Space for thoughts, sketches, symbols and personal notes
240 pages in a generous 17.78 × 25.4 cm format

What research says about the methods

The studies below examine general methods that also appear in this journal. They do not show that this particular book works, and they are no substitute for professional advice or treatment.

Clear goals instead of vague intentions

A review of decades of goal-setting research concludes that specific, challenging goals led to better performance in many studies than simply intending to “do your best”. Feedback on progress strengthened this relationship.

Source: Locke, E. A., & Latham, G. P. (2002). Building a practically useful theory of goal setting and task motivation: A 35-year odyssey. American Psychologist, 57(9), 705–717. (external link)
Planning concretely: when, where, how

Plans of the form “If situation X arises, then I will do Y” showed a medium to large effect on goal attainment in a meta-analysis of 94 tests. A plan does not replace motivation; it makes the step from intention to action easier.

Source: Gollwitzer, P. M., & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in Experimental Social Psychology, 38, 69–119. (external link)
Recording progress

A meta-analysis of 138 studies found that interventions prompting people to monitor their progress helped them reach their goals on average. The effect was larger when progress was physically recorded or reported to others.

Source: Harkin, B., Webb, T. L., Chang, B. P. I., et al. (2016). Does monitoring goal progress promote goal attainment? A meta-analysis of the experimental evidence. Psychological Bulletin, 142(2), 198–229. (external link)
What writing can and cannot do

Studies on writing about personal experiences show small average effects that vary widely between people and situations. A review of journaling for mental illness found a small to moderate benefit, with very mixed evidence. A journal can be a useful tool, but it is not therapy.

Source: Frattaroli, J. (2006). Experimental disclosure and its moderators: A meta-analysis. Psychological Bulletin, 132(6), 823–865. (external link)
Source: Sohal, M., Singh, P., Dhillon, B. S., & Gill, H. S. (2022). Efficacy of journaling in the management of mental illness: A systematic review and meta-analysis. Family Medicine and Community Health, 10(1), e001154. (external link)

Book details

Author: Tom Silas Helmke
Book language: English
Category: Journal

Paperback

Pages: 240
Trim size: 17.78 × 25.4 cm (7 × 10 in)
Publication date: 14 September 2026
ASIN: B0HJRQR3RL

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