CONGRATULATIONS!
You’ve just made a huge leap towards having a Better Life. Please Return in Exchange for Hugs Name & Address
Colour Code Your Life Sample
Self-care & Fun
Welcome to Your This
Better Life
Better Life Belongs to:
Let’s Begin Your Journey Congratulations, you’ve started yourself on a path to a more fulfilling, joyful, stress-free and organized (Better) Life! This day planner is a carefully curated tool and your perfect sidekick on this journey. We are in this together, and you and I can accomplish anything. It all starts with putting it on paper. We’re so excited for you to experience the results of using the Better Life Planner for yourself. Have a powerful year!
With love & gratitude, Natasha & Erin
Conitnhecut s! w
BetterLifeProject.ca Hello@BetterLifeProject.ca ! @BLifeProject
Natasha Nesrine is an Enthusiastic Educator a Life Coach dedicated to supporting others in designing a life of love, passion, excitement, and gratitude. She does this with the transformative power of positive psychology coupled with her expanding portfolio of learning strategies and coaching tools.
Erin Windrim is a freelance graphic designer and illustrator with a passion for creating captivating brand experences. Her mission is about graphic design for social good. When she’s not working, she’s probably expanding her yoga practice or has her nose in a book.
About the Better Life Planner We designed the Better Life Planner to combine the most effective tools to keep you organized, on track with your goals, and to help you cultivate the mindset needed to acheieve everything you’ve been dreaming of. The one thing that’s highly important to us as we design and refine the planner is always: keeping it simple. We found that other planners either didn’t give us enough structure or gave us way too much that pages would be left completely unfilled. We wanted you to get everything you wanted from your day without having to spend hours planning it and reflecting on it. Your planner is a tool, not another part time job. Here are the 3 major tools we use to give you a competitive advantage at work, in school and in life. Remember, they can only work their magic if you use them.
Your Monthly Challenge is a way for you to create those habits you’ve always wanted. In the bottom right corner of the calendar, you’ll see a space to set a challenge for yourself. You can get some ideas for challenges on the Challenge Ideas page. On the calendar, you’ll also see a circle in the bottom left corner of each day. Track your progress by either filling in the circle if you completed your challenge that day or giving yourself a score out of 10 for your level of effort. You can answer the question, ‘Did I do my best to...?” At the end of the month, celebrate all that you’ve accomplished and keep the habit going. Your Daily Gratitude is a tool that increases your level of happiness and overall quality of life. Practicing gratitude on a daily basis trains your brain to be more positive and appreciate life’s richness. We care about your happiness, and want you to walk through life with a light and positive attitude!
Just imagine accomplishing 5 goals per day, 35 per week, 150 per month — and ultimately — 1800+ goals each year! What kind of a person will you be at the end of each week? Where will you be a year from now? Better Lifers have told us they are constantly surprised at how far they’ve come in such a short period of time.
“ Don’t be fooled by the calendar. There are only as many days in the year as you make use of. One man gets only a week’s value out of a year while another man gets a full year’s value out of a week.
– Charles Richards
“
Your Daily SMGs stands for Small, Manageable Goals. As part of your morning routine, ask yourself: “In order for today to be exceptional, what 5 things are my top priority?” Being able to break your big goals down into SMGs makes them much more attainable and will keep you on track. Write down these 5 mini goals at the bottom of each day on the weekly planner pages. And as great thought leaders have said for years, “What gets scheduled gets done,” so be sure to schedule your SMGs into your day!
••• We did our part to create the Better Life Planner, now it’s your turn to put it to work!
HOW TO Get the Most Out of Your Planner We’re so excited for you to experience the magic of this planner and know you’re up for the challenge. To give you a head start we’ve broken the process down into 5 simple steps:
FIRST • Set Yearly Goals Think about what you want this year to be. Is there a theme unfolding, something you want to transform or take on, or a new chapter you want to write in your book of life? When setting these big-picture goals, what you want to focus on is your ‘To Be List’ as opposed to your regular ‘To Do List’. To help you create your yearly goals, consider the following questions: • • • •
What qualities do I want to be known for? What relationships are my top priority? What skills do I want to cultivate? How do I want to feel? (body, mind & spirit)
Use the SMARTER goal structure to create your yearly goals. Specific - Be specific about what you want your life to look like. For example, ‘Develop stronger friendships’ is a good goal, it’s just not very specific. Think about what ‘stronger friendships’ means to you, what that looks like and who that includes. Incorporate those details into your goal. Measurable - Adding measurement markers like numbers or milestones allows you to determine if you met your goal and it’s time to celebrate or if you need to recalibrate. Perhaps you want to get together with friends as a big group once a month or with a friend for lunch every week. These measurements will guide you towards the smaller actions you can take to achieve your goal.
© 2016-19 Natasha Nesrine and Erin R. Windrim, Better Life Project
Actionable - Think about what actions will have you achieve this goal. It’s also helpful to think about how other people can support you to take those actions. Realistic - This is a fine balance. It can be motivating to stretch yourself and set goals that will take great efforts to achieve however if your goals feel too unrealistic, they can have the opposite effect. This can translate into you saying ‘What’s the point? I didn’t really expect to achieve this anyway’ and giving up at your first roadblock. Timely - Instead of leaving everything to the last moment, design timelines into your goals. Think about when in the year you want to have that goal accomplished and what other timelines you’ll have to meet in order to make your dreams a reality. Empowering - Consider why this goal is important to you. How will you feel once you’ve reached it? The answers to these questions are like reserve jet fuel for those times when you’re running on empty. We believe this part of the goal-setting process is so important that we’ve designated an entire section to it. Write out the reason for each of your top 5 goals underneath it. By clearly identifying the reason, you are building intrinsic motivation to achieve them. Rewarded - Consider how you will reward yourself once you’ve achieved each goal. Sometimes the pride you feel from the achievement itself is enough and other times it’s helpful to think about that vacation you’re going to take when the struggle is all over.
THIRD • Set Weekly Goals Each week set your intentions using the Weekly Goals space. This is an opportunity to break your Monthly Goals down and make them simple. FORTH • Practice Gratitude At the beginning or end of each day jot down a few words about something your grateful for. By the end of the year you’ll have 365! Reading these can give you an extra boost and make your heart smile. FIFTH • Set & Schedule Your SMGs One of the best ways to use these are to think of what would support you in being the best version of yourself. Make them a priority by scheduling them into your day.
PLANNING Pro Tips • Aim for ZERO. Fill out your planner as much as possible - zero white space on the page. Trust us on this one. Tracking where your time goes is no different than managing your money. If every hour were worth $60 then that means you’re burning through $1,440 every day. Knowing where your dollars are going allows you to make the best investment decisions.
SECOND • Monthly Awesomeness, Goals & Check-In
• Track Time in Transit. One of the biggest mistakes people make when planning is not accounting for time to get ready and travel to their destination. Google Maps allows you to track how much time you spend travelling. Try it. You’ll be shocked! Build in travel time in your schedule and use it intentionally!
Each month reflect on what was awesome about the previous month. Take a look at your Yearly Goals and set Monthly Goals that will help you get closer to achieving those ket milestones. This is an opportunity to check in with your progress and recalibrate if you’re off track.
• Start RIGHT NOW. This planner is undated so you can start designing your life and reaching your goals today! This also applies to all of the actions you intend to take on your journey. Even if all you have is 3 min to spare, ask yourself, “What can I do right now?”
© 2016-19 Natasha Nesrine and Erin R. Windrim, Better Life Project
Reading List
What books or other publications have you been wanting to read “one day”?
Title
Author
Goals for the Year Your Top 5 Goal #1
Reason
Goal #2
Reason
Goal #3
Reason
Goal #4
Reason
Goal #5
Reason
Define S.M.A.R.T.E.R. Goals
Specific, Measurable, Action-Oriented, Realistic, Timely, Empowering and Rewarding.
What habits would support your goals? Turn them into monthly challenges and track your progress on the month pages.
Write Your Own
Challenge
Ideas
•
Before bed every day, intentionally set your 5 SMGs (small manageable goals) for the next day.
•
Meditate every morning and track your progress with the app Insight Timer.
•
Dedicate 15 minutes each day to a hobby (ex: reading, biking, a DIY project, photography etc.).
•
Find an accountability partner and text them your daily goals every day.
•
Take 15 minutes before bed every night to pack your things so you are ready to go the next morning.
•
Carve out 15 minutes to journal and reflect on your day, something you learned, or to just dump out the thoughts in your head.
•
Fit in at least 3 daily stretch breaks to get your body moving.
•
Find 1 hour to go tech-free every day to practice being more present with yourself and the people around you.
•
Exercise for at least 15 minutes every day.
•
Practice positive thinking by writing your daily gratitude in your planner to increase happiness and fulfillment.
•
Hug at least 2 people every day.
•
Drink 8 glasses of water and note the difference it makes in your energy level and your skin.
Month of:
February
Inspiration “There is nothing impossible to him who will try.” – Alexander the Great
Monday
Tuesday 6:30 Breakfast
19
8
Meditate Gym
11
Shower + get ready ~~ travel time ~~ Kickstart routine Weekly 1-1 w/boss Finish sales report
12
Lunch
7
Up and at ‘em! Breakfast 9 Meditate ~~ travel time ~~ 10 Family brunch!
1
Weekly Goals
18
Family Day
2
~~ travel time ~~ Grocery shop
Email + Call Tom
~~ travel time ~~ Meal prep 3 mains for the week
Daily wrap up ~~ travel time ~~ Call Mom
Exercise 3-5x
3
Read 100 pages
4
Call Mom
5
Eat dinner
Eat dinner
6
Make cover letter + resume revisions Submit job app.
Better Life Book Club
Submit job application Talk to at least 3 new people
7
Read for 30 minutes
8
10 Nightly
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
20
Breakfast *Pack dinner* Yoga @ home Journal ~~ travel time ~~ Kickstart routine Skype meeting with sales team Lunch Email Go for a walk Daily wrap up ~~ travel time ~~ Eat dinner + Read for class ~~ travel time ~~ Class
Bake muffins Netflix with Andrew Nightly wind-down
9
Wednesday
wind-down
~~ travel time ~~ Nightly wind-down
Finally submitted job application!
Grateful to have access Feel so much more peaceful after BLBC ♥ to education.
1. Meditate 2. Make Mom & Dad feel appreciated 3. Meal prep 3 mains 4. Apply for new job 5. Do laundry
1. Finish readings 2. Contribute more in BLBC 3. Meditate 4. Do laundry 5. Bake muffins
I didn’t make time to do laundry so I’ll have to do it on the weekend instead. Going for a walk at lunch made a big difference in my energy.
21 Friday Thursday *work from home* 6:30 Breakfast
22
Saturday
23
Meditate 8 Design my day Prep for meeting 9 Email Review expense report 10 ~~ travel time ~~ Buy gift for tomorrow 11 Dentist appointment
Pack lunch Gym ~~ travel time ~~ Kickstart routine Email Work on month-end sales presentation Team meeting
12
Get a head start on class reading at lunch Organize desktop files Get up & go for a walk Follow up w/Spenser ~~ travel time ~~ Email Coffee with Sarah Rehearse & revise presentation Run errands
7
~~ travel time ~~ Lunch Skype meeting with 2 Jennifer 1
Organize month-end sales data 4 Daily wrap up 3
5
Make baked oatmeal Eat dinner
Daily wrap up Commute (listen to podcast)
6
FaceTime Grandpa 7
Browse Pinterest 8 Read for 30 minutes 9
Nightly wind-down
10
Had a productive call with Jennifer I didn’t end up reading tonight because I couldn’t peel myself away from Pinterest. Next time I’m setting an alarm on my phone to remind me to stop.
Tom’s birthday party! *Andrew is meeting me there
Wear red !!! dress Felt so good about my body in that dress!
Breakfast Meditate Gym ~~ travel time ~~ Networking event (meet 3 new people)
~~ travel time ~~ Eat dinner Laundry + read
Sunday
24
Work on assignment for class Meal plan ~~ travel time ~~ Yoga ~~ travel time ~~ Grocery shop ~~ travel time ~~ Meal prep - 3 mains - veggies - hummus - chia pudding Eat dinner Walk in the forest with Andrew Coaching call with Stacey
Nightly wind-down It was so great HUGE breakthrough catching up with Sarah around $! Love Stacey!
*Reminder: 1. Under all Make healthy food circumstances, choices at the birthday DO LAUNDRY! party so that I feel Proud that I pushed GOOD through the discomfort of meeting new people and just went for it!
1. Allow myself to sleep in 2. Plan out meals 3. Spend 30+ minutes outdoors 4. Make a healthy dinner 5. Finish readings + assignment for class
Month: M
Monthly Challenge progress
Notes
T
W
T
F
S
S
Monthly Awesomeness What was awesome about last month?
Monthly Goals
Monthly Challenge
Reason
Month: M
Notes
T
W
T
F
S
S
Monthly Awesomeness What was awesome about last month?
Monthly Goals
Monthly Challenge
Reason
Month: M
Notes
T
W
T
F
S
S
Monthly Awesomeness What was awesome about last month?
Monthly Goals
Monthly Challenge
Reason
Month: M
Notes
T
W
T
F
S
S
Monthly Awesomeness What was awesome about last month?
Monthly Goals
Monthly Challenge
Reason
Month: M
Notes
T
W
T
F
S
S
Monthly Awesomeness What was awesome about last month?
Monthly Goals
Monthly Challenge
Reason
Month: M
Notes
T
W
T
F
S
S
Monthly Awesomeness What was awesome about last month?
Monthly Goals
Monthly Challenge
Reason
Month: M
Notes
T
W
T
F
S
S
Monthly Awesomeness What was awesome about last month?
Monthly Goals
Monthly Challenge
Reason
Month: M
Notes
T
W
T
F
S
S
Monthly Awesomeness What was awesome about last month?
Monthly Goals
Monthly Challenge
Reason
Month: M
Notes
T
W
T
F
S
S
Monthly Awesomeness What was awesome about last month?
Monthly Goals
Monthly Challenge
Reason
Month: M
Notes
T
W
T
F
S
S
Monthly Awesomeness What was awesome about last month?
Monthly Goals
Monthly Challenge
Reason
Month: M
Notes
T
W
T
F
S
S
Monthly Awesomeness What was awesome about last month?
Monthly Goals
Monthly Challenge
Reason
Month: M
Notes
T
W
T
F
S
S
Monthly Awesomeness What was awesome about last month?
Monthly Goals
Monthly Challenge
Reason
Month of:
7
Inspiration “To work is elevating; to accomplish is superb.” – Mr Selfridge
8
9
10
11
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration “The best and most beautiful things in the world cannot be seen or even touched - they must be felt with the heart.” – Helen Keller
8
9
10
11
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration “As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.” – John F. Kennedy
8
9
10
11
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration “We are what our thoughts have made us; so take care about what you think. Words are secondary. Thoughts live; they travel far. ” – Swami Vivekananda
8
9
10
11
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration
8
“I am no bird; and no net ensnares me; 9 I am a free human being with an inde- 10 pendent will.” – Charlotte Bronte
11
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration “It does not matter how slowly you go as long as you do not stop.” – Confucius
8
9
10
11
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration
8
”Perseverance is 9 not a long race; it is many short races one after the other.” 10 – Walter Elliot
11
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration “Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do.” – Mark Twain
8
9
10
11
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration
8
“Great minds discuss 9 ideas; average minds discuss events; small minds 10 discuss people.” – Eleanor Roosevelt
11
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration
8
“I’m a success today 9 because I had a friend who believed in me and I didn’t 10 have the heart to let him down.” 11
– Abraham Lincoln 12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration “The scientific truth may be put quite briefly; eat moderately, having an ordinary mixed diet, and don’t worry.” – Robert Hutchison
8
9
10
11
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration ”A person often meets his destiny on the road he took to avoid it.” – Jean de La Fontaine
8
9
10
11
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration “Many of life’s failures are people who did not realize how close they were to success when they gave up.” – Thomas A. Edison
8
9
10
11
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration “Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world.” – Harriet Tubman
8
9
10
11
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration
8
“Genius is one 9 percent inspiration and ninety-nine percent perspiration.” 10 – Thomas A. Edison
11
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration
8
“Positivity first. Success to follow.”
9
– David Schlanger
10
11
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration “Don’t let schooling interfere with your education.” – Mark Twain
8
9
10
11
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration “Human kindness has never weakened the stamina or softened the fiber of a free people. A nation does not have to be cruel to be tough.”
8
9
10
11
12
– Franklin Roosevelt 1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration
8
“Never put off till tomorrow what you can do the day after tomorrow.”
10
– Mark Twain
11
9
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration “The tree that is beside the running water is fresher and gives more fruit.” – Saint Teresa of Avila
8
9
10
11
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration
8
“Life isn’t about finding yourself. Life 9 is about creating yourself.” 10 – George Bernard Shaw
11
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration
8
“To know even one 9 life has breathed easier because you have lived, this is 10 to have succeeded.” – Ralph Waldo Emerson 11 12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration “Nature does not hurry, yet everything is accomplished.” – Lao Tzu
8
9
10
11
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration “In order to write about life first you must live it.” – Ernest Hemingway
8
9
10
11
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration
8
“What you do speaks so loudly that I cannot hear what you say.”
10
– Ralph Waldo Emerson
11
9
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration
8
“If you can dream it, you can do it.”
9
– Walt Disney
10
11
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration
8
“Concentrate all 9 your thoughts upon the work in hand. The sun’s rays 10 do not burn until brought to a focus.” 11
– Alexander Graham Bell
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration “Genius is one percent inspiration and ninety-nine percent perspiration.” – Thomas A. Edison
8
9
10
11
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration “Early to bed and early to rise makes a man healthy, wealthy and wise.” – Benjamin Franklin
8
9
10
11
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration “Knowing yourself is the beginning of all wisdom.” – Aristotle
8
9
10
11
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration “Knowing yourself is the beginning of all wisdom.” – Aristotle
8
9
10
11
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration
8
“Tell me and I forget. 9 Teach me and I remember. Involve me and I learn.” 10 – Benjamin Franklin
11
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration
8
“Never give up, for that is just the place 9 and time that the tide will turn.” 10 – Harriet Beecher Stowe
11
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration
8
“Education is not the 9 learning of facts but the training of the mind to think.” 10 – Albert Einstein
11
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration “Caring for and empowering people will get you much further than any to-do list can take you.”
8
9
10
11
– Natasha Nesrine 12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration
8
“Do not wait; the 9 time will never be ‘just right.’ Start where you stand, 10 and work with whatever tools you may 11 have at your command, and better tools will be found 12 as you go along.” – George Herbert
Weekly Goals
1
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration “Adopt the pace of nature: her secret is patience.” – Ralph Waldo Emerson
8
9
10
11
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration
8
“You only live once, but if you do it right, 9 once is enough.” – Mae West
10
11
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration “I am still far from being what I want to be, but with God’s help I shall succeed.” – Vincent Van Gogh
8
9
10
11
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration “There is nothing either good or bad, but thinking makes it so.” – Shakespeare
8
9
10
11
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration
8
“I long to accomplish 9 a great and noble task, but it is my chief duty to accom- 10 plish small tasks as if they were great and 11 noble” – Helen Keller
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration “Every day, in every way, I’m getting better and better.” – Émile Coué
8
9
10
11
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration “You will never reach your destination if you stop and throw stones at every dog that barks.” – Winston S. Churchill
8
9
10
11
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration “He who would accomplish little must sacrifice little; he who would achieve much must sacrifice much.”
8
9
10
11
– James Allen 12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration “Happiness and freedom begin with one principle. Some things are within your control and some are not.”
8
9
10
11
– Epictetus 12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration “Do not say a little in many words but a great deal in few.” – Pythagoras
8
9
10
11
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration
8
“Our greatest glory is 9 not in never failing, but in rising every time we fail.” 10 – Confucius
11
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration “In the midst of chaos, there is also opportunity.” – Sun Tzu
8
9
10
11
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration “Day by day, what you choose, what you think and what you do is who you become.” – Heraclitus
8
9
10
11
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration “The only true wisdom is in knowing you know nothing.” – Aristotle
8
9
10
11
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration
8
“Try and fail, but don’t fail to try.”
9
– John Quincy Adams
10
11
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration “Educating the mind without educating the heart is no education at all.” – Seneca
8
9
10
11
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Month of:
7
Inspiration “There is nothing impossible to him who will try.” – Alexander the Great
8
9
10
11
12
1
Weekly Goals
2
3
4
5
6
7
8
9 10
Daily Gratitude What was awesome about today? Notes, daily SMGs (small, manageable goals) or a reflection on what you accomplished today.
7 8
9
10
11
12
1
2
3
4
5
6
7
8
9 10
Notes
Doodle ghts Your Thoue Away Her
Notes
Notes
Notes
Notes
RECOMMENDED Resources List Favourite Books Before Happiness by Shawn Achor Big Magic by Elizabeth Gilbert Daring Greatly by Brené Brown Designing Your Life: How to Build A Well-Lived, Joyful Life by Bill Burnett and Dave Evans The Fear Cure: Cultivating Courage as Medicine for the Body, Mind, and Soul by Lissa Rankin, M.D. The Gifts of Imperfection by Brené Brown How to Win Friends and Influence People by Dale Carnegie The Untethered Soul by Michael A. Singer Rising Strong by Brené Brown Think and Grow Rich by Napoleon Hill The Subtle Art of Not Giving A F*ck by Marc Manson
Courses & Programs Landmark Forum & Advanced Course Sterling Institute of Relationship Celebrating Partnership by Alison Armstrong (Audible)
Better Life Coaching High-performance athletes attribute a huge part of their success to their coaches for a reason -- coaching increases clarity, focus, accountability and confidence. You have potential you haven’t even discovered yet. If you’re interested in exploring how to reach that potential visit BetterLifeProject.ca/Coaching
Speaking Engagements Natasha Nesrine is known for her engaging enthusiasm and thought-provoking conversations. Her messages pinpoint growth areas while allowing people to laugh at their humanness. She facilitates the process for groups of people to carve their unique path forward. Audiences reflect on who they have become as individuals and are guided to powerfully design their futures. To have Natasha Nesrine speak at your next event or run a workshop for your team, email hello@betterlifeproject.ca or visit BetterLifeProject.ca/Contact
DESIGNED & PRINTED IN CANADA