Journaling is a powerful tool in any transformation€¦ · 2 Journaling is a powerful tool in any...

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Journaling is a powerful tool in any transformation experience. It is an opportunity to reflect on what’s working, where you might need to pivot, and of course, a place for you to celebrate your many successes as you revisit.

Setting goals is very important--and it is proven that you will experience more success in accomplishing them when you WRITE THEM DOWN.

THIS JOURNAL BELONGS TO:

DATE:

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When devising goals, think SMART

SPECIFICMEASURABLEATTAINABLEREALISTICTIME-SENSITIVE

FitnessThink about the principles of FITT—

Frequency: How often do you work out?

Intensity: At what intensity level?

Time: How long is each session?

Type: What format(s)? Yoga? Boxing?

How many days a week are you exercising?

How much time are you devoting/session?

Do you have a blend of cardio, strength, and flexibility exercises in your weekly routine?

Aim for 60 minutes of movement (preferably sustained exercise) each day.

Body

Spend some time reflecting on the following to be aware of your habits and routines as you embark upon your transformation experience. There is no judgement, simply an act of mindfulness to help you on your journey.

An example of a well-defined SMART goal is:

Over the next 12 weeks, I will run 3 miles 4x/week and increase one mile each week to prepare for my 1/2 marathon.

What is healthier choice you can make beginning today?

Are your emotions stabilized or up and down?

Is there a self-talk “phrase” or image that needs rewiring?

What are 2-3 major stressors in your life? What ways do you cope with them?

What was the last risk you took? What was the outcome?

MindWhat are your spiritual practices?

How often do you pray/meditate?

Do you read scripture or a devotional daily?

Spirit

DietWhat is your breakdown of macronutrient consumption (carbs, protein, fat)?

How much and how frequently are you drinking alcohol?

How often and what portions are you eating throughout the day?

How many meals are real, whole foods? Self-careHow much sleep do you average? How much water are you drinking daily? When was your last day off? Vacation? How active are you throughout the day?

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REFLECT AND RESPOND TO THIS WEEK’S GOALS:

TODAY’S DATE:

THIS WEEK, I WILL ACCOMPLISH:

Mind:

Body: This week I am celebrating:

One thing I will do to be more successful next week is:

One area I need more support/knowledge/understanding is:

A GOAL WITHOUT A PLAN IS JUST A WISH. -Antoine de Saint-Exuperys

Spirit:

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DATE:

TODAY’S MESSAGE BEGIN DIFFICULT THINGS WHILE THEY ARE EASY.-LAO TZU

TODAY I AM GRATEFUL FOR:

ACTIVITY/EXERCISE:

FOOD/PORTION:WHY I ATE AND/OR HOW I FELT?

SLEEP

PRAYER/MEDITATIONWATER

MINUTES

TIME:

HOURS

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6

DATE:

TODAY’S MESSAGE EVERY DAY IS A CHANCE TO CHANGE YOUR LIFE.


ACTIVITY/EXERCISE:


SLEEP


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TIME:

HOURS

MINUTES

7

DATE:

TODAY’S MESSAGE YOU HAVE TO DO THE RIGHT THING. YOU MAY NEVER KNOW WHAT RESULTS COME FROM YOUR ACTION. BUT IF YOU DO NOTHING, THERE WILL BE NO RESULT.-MAHATMA GANDHI


ACTIVITY/EXERCISE:


SLEEP


MINUTES

TIME:

HOURS

MINUTES

8

DATE:

TODAY’S MESSAGE LIFE ISN’T ABOUT FINDING YOURSELF, IT IS ABOUT CREATING YOURSELF.-GEORGE BERNARD SHAW


ACTIVITY/EXERCISE:


SLEEP


MINUTES

TIME:

HOURS

MINUTES

9

DATE:

TODAY’S MESSAGE WHEN THERE IS NO ENEMY WITHIN, THE ENEMIES OUTSIDE CANNOT HURT YOU.-AFRICAN PROVERB


ACTIVITY/EXERCISE:


SLEEP


MINUTES

TIME:

HOURS

MINUTES

10

DATE:

TODAY’S MESSAGE YOU ARE NOT CHASING THE GOAL ITSELF, YOU ARE ACTUALLY CHASING A FEELING.-DANIELLE LaPORTE


ACTIVITY/EXERCISE:


SLEEP


MINUTES

TIME:

HOURS

MINUTES

11

DATE:

TODAY’S MESSAGE YOU CAN ANALYZE THE PAST BUT YOU HAVE TO DESIGN THE FUTURE.-EDWARED DE BONO


ACTIVITY/EXERCISE:


SLEEP


MINUTES

TIME:

HOURS

MINUTES

12


TODAY’S DATE:


Mind:




Spirit:

SHE TURNED HER CAN’TS INTO CANS AND HER DREAMS INTO PLANS.

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DATE:

TODAY’S MESSAGE DON’T BE AFRAID OF NEW IDEAS. BE AFRAID OF OLD IDEAS. THEY KEEP YOU WHERE YOU ARE AND STOP YOU FROM GROWING AND MOVING FORWARD. CONCENTRATE ON WHERE YOU WANT TO GO NOT ON WHAT YOU FEAR.-ANTHONY ROBBINS


ACTIVITY/EXERCISE:


SLEEP


MINUTES

TIME:

HOURS

MINUTES

14

DATE:

TODAY’S MESSAGE THE WORST LONELINESS IS NOT TO BE COMFORTABLE WITH YOURSELF.-MARK TWAIN


ACTIVITY/EXERCISE:


SLEEP


MINUTES

TIME:

HOURS

MINUTES

15

DATE:

TODAY’S MESSAGE DON’T LOOK FOR MIRACLES. YOU YOURSELF ARE THE MIRACLE.-HENRY MILLER


ACTIVITY/EXERCISE:


SLEEP


MINUTES

TIME:

HOURS

MINUTES

16

DATE:

TODAY’S MESSAGE UNTIL YOU MAKE PEACE WITH WHO YOU ARE, YOU’LL NEVER BE CONTENT WITH WHAT YOU HAVE.-DORIS MORTMAN


ACTIVITY/EXERCISE:


SLEEP


MINUTES

TIME:

HOURS

MINUTES

17

DATE:

TODAY’S MESSAGE EVERY MAN IS THE BUILDER OF A TEMPLE CALLED HIS BODY.-HENRY THOREAU


ACTIVITY/EXERCISE:


SLEEP


MINUTES

TIME:

HOURS

MINUTES

18

DATE:

TODAY’S MESSAGE I WILL GO ANYWHERE SO LONG AS IT IS FORWARD. -DAVID LIVINGSTON


ACTIVITY/EXERCISE:


SLEEP


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TIME:

HOURS

MINUTES

19

DATE:

TODAY’S MESSAGE HE CAN, WHO BELIEVES HE CAN.PROVERB


ACTIVITY/EXERCISE:


SLEEP


MINUTES

TIME:

HOURS

MINUTES

20


TODAY’S DATE:


Mind:




Spirit:

IMAGINE WITH ALL YOUR MIND, BELIEVE WITH ALL YOUR HEART, ACHIEVE WITH ALL YOUR MIGHT.

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DATE:

TODAY’S MESSAGE WHO LOOKS OUTSIDE, DREAMS. WHO LOOKS INSIDE, AWAKENS. -CARL JUNG


ACTIVITY/EXERCISE:


SLEEP


MINUTES

TIME:

HOURS

MINUTES

22

DATE:

TODAY’S MESSAGE NOT EVERYTHING IS FACE CAN BE CHANGED. BUT NOTHING CAN BE CHANGED UNTIL IT IS FACED. -JAMES BALDWIN


ACTIVITY/EXERCISE:


SLEEP


MINUTES

TIME:

HOURS

MINUTES

23

DATE:

TODAY’S MESSAGE THE MORE YOU PRAISE AND CELEBRATE YOUR LIFE THE MORE THERE IS IN LIFE TO CELEBRATE.-OPRAH WINFREY


ACTIVITY/EXERCISE:


SLEEP


MINUTES

TIME:

HOURS

MINUTES

24

DATE:

TODAY’S MESSAGE I MAY NOT BE THERE YET, BUT I AM CLOSER THAN I WAS YESTERDAY.


ACTIVITY/EXERCISE:


SLEEP


MINUTES

TIME:

HOURS

MINUTES

25

DATE:

TODAY’S MESSAGE WE ARE WHAT WE REPEATEDLY DO.-ARISTOTLE


ACTIVITY/EXERCISE:


SLEEP


MINUTES

TIME:

HOURS

MINUTES

26

DATE:

TODAY’S MESSAGE LIFE’S CHALLENGES ARE NOT SUPPOSED TO PARALYZE YOU, THEY’RE SUPPOSED TO HELP YOU DISCOVER WHO YOU ARE.-BERNICE JOHNSON REAGAN


ACTIVITY/EXERCISE:


SLEEP


MINUTES

TIME:

HOURS

MINUTES

27

DATE:

TODAY’S MESSAGE WHETHER YOU THINK YOU WILL SUCCEED OR NOT—YOU’RE RIGHT.-HENRY FORD


ACTIVITY/EXERCISE:


SLEEP


MINUTES

TIME:

HOURS

MINUTES

28


TODAY’S DATE:


Mind:




Spirit:

PEOPLE WITH GOALS SUCCEED BECAUSE THEY KNOW WHERE THEY ARE GOING. –Earl Nightingale

29

DATE:

TODAY’S MESSAGE THINKING IS SEEING.-HONORE DE BALZAC


ACTIVITY/EXERCISE:


SLEEP


MINUTES

TIME:

HOURS

MINUTES

30

DATE:

TODAY’S MESSAGE “I PRESS ONWARD TOWARD THE PRIZE OF WHICH I’VE BEEN CALLED …” -PHIL 3:14


ACTIVITY/EXERCISE:


SLEEP


MINUTES

TIME:

HOURS

MINUTES

31

DATE:

TODAY’S MESSAGE “DO NOT WORRY ABOUT YOUR LIFE…CAN ANY ONE OF YOU BY WORRYING ADD A SINGLE HOUR TO YOUR LIFE?” -MATT 6:25-27


ACTIVITY/EXERCISE:


SLEEP


MINUTES

TIME:

HOURS

MINUTES

32

DATE:

TODAY’S MESSAGE EVERY DAY IS A SECOND CHANCE.


ACTIVITY/EXERCISE:


SLEEP


MINUTES

TIME:

HOURS

MINUTES

33

DATE:

TODAY’S MESSAGE EVERYTHING THAT HAPPENS TO YOU IS YOUR TEACHER. THE SECRET IS TO SIT AT THE FEET OF YOUR OWN LIFE AND BE TAUGHT BY IT.-MAHATMA GANHDI


ACTIVITY/EXERCISE:


SLEEP


MINUTES

TIME:

HOURS

MINUTES

34

DATE:

TODAY’S MESSAGE WE DON’T SEE THINGS THE WAY THEY ARE, WE SEE THEM AS WE ARE.-ANAIS NIN


ACTIVITY/EXERCISE:


SLEEP


MINUTES

TIME:

HOURS

MINUTES

35

DATE:

TODAY’S MESSAGE THEY CAN CONQUER WHO BELIEVE THEY CAN.-JOHN DRYDEN


ACTIVITY/EXERCISE:


SLEEP


MINUTES

TIME:

HOURS

MINUTES

36


TODAY’S DATE:


Mind:




Spirit:

YOU’VE COME THIS FAR. DON’T GIVE UP NOW. –The Notebook

37

DATE:

TODAY’S MESSAGE IN THE END, WE ONLY REGRET THE OPPORTUNITIES WE DIDN’T TAKE.


ACTIVITY/EXERCISE:


SLEEP


MINUTES

TIME:

HOURS

MINUTES

38

DATE:

TODAY’S MESSAGE YOU’RE ALIVE…THAT MEANS YOU HAVE INFINITE POTENTIAL. -NEIL GAIMAN


ACTIVITY/EXERCISE:


SLEEP


MINUTES

TIME:

HOURS

MINUTES

39

DATE:

TODAY’S MESSAGE BE POSITIVE, PATIENT, PERSISTENT.


ACTIVITY/EXERCISE:


SLEEP


MINUTES

TIME:

HOURS

MINUTES

40

DATE:

TODAY’S MESSAGE THERE IS NO ELEVATOR TO SUCCESS. YOU MUST TAKE THE STAIRS.


ACTIVITY/EXERCISE:


SLEEP


MINUTES

TIME:

HOURS

MINUTES

41

DATE:

TODAY’S MESSAGE YOU’VE GOT 86,400 SECONDS TODAY. HOW ARE YOU USING THEM?


ACTIVITY/EXERCISE:


SLEEP


MINUTES

TIME:

HOURS

MINUTES

42

DATE:

TODAY’S MESSAGE WHAT DEFINES US IS HOW WE RISE AFTER WE FALL.


ACTIVITY/EXERCISE:


SLEEP


MINUTES

TIME:

HOURS

MINUTES

43

DATE:

TODAY’S MESSAGE I AM NOT AFRAID OF STORMS FOR I AM LEARNING TO SAIL MY SHIP. -LOUISA MAY ALCOTT


ACTIVITY/EXERCISE:


SLEEP


MINUTES

TIME:

HOURS

MINUTES

44


TODAY’S DATE:


Mind:




Spirit:

ALWAYS BE PERSISTENT IN YOUR PURSUITS. CONSISTENCY SHOWS VALUE IN WHATEVER YOU ARE AFTER.

45

DATE:

TODAY’S MESSAGE A RIVER CUTS THROUGH A ROCK NOT BECAUSE OF ITS POWER BUT BECAUSE OF ITS PERSISTENCE.


ACTIVITY/EXERCISE:


SLEEP


MINUTES

TIME:

HOURS

MINUTES

46

DATE:

TODAY’S MESSAGE STORMS MAKE TREES TAKE DEEPER ROOTS. -DOLLY PARTON


ACTIVITY/EXERCISE:


SLEEP


MINUTES

TIME:

HOURS

MINUTES

47

DATE:

TODAY’S MESSAGE WHEN YOU THINK ABOUT QUITTING THINK ABOUT WHY YOU STARTED.


ACTIVITY/EXERCISE:


SLEEP


MINUTES

TIME:

HOURS

MINUTES

48

DATE:

TODAY’S MESSAGE I NEVER DREAMED ABOUT SUCCESS, I WORKED FOR IT. -ESTEE LAUDER


ACTIVITY/EXERCISE:


SLEEP


MINUTES

TIME:

HOURS

MINUTES

49

DATE:

TODAY’S MESSAGE IT ALWAYS SEEMS IMPOSSIBLE UNTIL IT IS DONE. -NELSON MANDELA


ACTIVITY/EXERCISE:


SLEEP


MINUTES

TIME:

HOURS

MINUTES

Journaling is a powerful tool in any transformation€¦ · 2 Journaling is a powerful tool in any...

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