The One Eighty
A GUIDED JOURNAL FOR THE AMBITIOUS WOMAN
A GUIDED JOURNEY TO SELF-IMPROVEMENT AND SUCCESS. THIS DAILY GUIDED JOURNAL IS YOUR PERSONAL COMPANION ON THE PATH TO GROWTH, DISCIPLINE, AND SUCCESS. EACH DAY, YOU'LL EMBARK ON A BRIEF YET POWERFUL EXPLORATION OF KEY THEMES, INCLUDING SELFIMPROVEMENT, DISCIPLINE, SUCCESS, HEALING, THE POWER OF THOUGHTS, AND OVERCOMING IMPOSTER SYNDROME. DESIGNED FOR THOSE WHO SEEK DAILY INSPIRATION AND PRACTICAL INSIGHTS, THIS JOURNAL IS A CATALYST FOR POSITIVE CHANGE IN JUST A FEW MINUTES EACH DAY, YOU'LL ENGAGE IN REFLECTIVE EXERCISES THAT NOT ONLY ALIGNS WITH YOUR GOALS BUT ALSO PROMOTE HEALING AND SELF-DISCOVERY. LET THIS JOURNAL BE THE MINDFUL SPACE WHERE YOU UNRAVEL THE LAYERS OF YOUR POTENTIAL, FOSTERING A RESILIENT MINDSET AND GUIDING YOU TOWARD YOUR ASPIRATIONS. EMBRACE THE TRANSFORMATIVE JOURNEY WITHIN THESE PAGES, UNLOCKING YOUR TRUE CAPABILITIES AND CULTIVATING A LIFE OF PURPOSE AND ACHIEVEMENT.
Self-Improvement
Becoming a successful woman
Discipline
05
Imposter Syndrome
04
Healing
06
The Power of Thoughts
CONTENTS TABLE OF 01 03 02
Guidelines for your Journey:
Chapter 1
Embrace self improvement - Dive deep within yourself. Through introspective exercises, prompts and thoughtful reflections you will unveil a side of yourself you ’ ve never met
Chapter 2
Discipline - The prompts are designed to encourage introspect, selfawareness, and practical strategies for integrating discipline into daily life.
Chapter 3
Becoming a Successful Woman - Discovery the concept of success as a holistic journey encompassing both professional achievements and personal fulfilment.
Chapter 4
Healing- Dive into the profound impact of healing and the transformative power it holds. Healing isn't just about physical recovery, it encompassess emotional,mental and spirtitual restoration
Chapter 5
The Power of Thoughts- Discover the art of harnessing your thoughts to pave the way toward the life you envision and learn to use the power within your mind.
C H A P T E R E M B R A C E S E L F I M P R O V E M E N T R E M E M B E R S E L F I M P R O V E M E N T I S A P E R S O N A L A N D O N G O I N G J O U R N E Y . T H E S E P R O M P T S A R E D E S I G N E D T O H E L P Y O U E X P L O R E Y O U R T H O U G H T S , E M O T I O N S , A N D B E L I E F S I N D E P T H T A K E Y O U R T I M E W I T H E A C H P R O M P T , A L L O W I N G Y O U R S E L F T H E S P A C E A N D F R E E D O M T O T R U L Y D I V E I N T O S E L F D I S C O V E R Y
ONE
SELF-IMPROVEMENT Planner
Today's Focus
Acts of Self Care
To do List
INVITING EXPLORATION
Take a moment to set and intention for this journey. What aspects of your thoughts, emotions or beliefs do you wish to understand better?
To do List Acts of Self Care Today's Focus
SELF-IMPROVEMENT planner
CONSCIOUS REFLECTIONS
Have you consciously taken steps to better yourself? Write down the key points that stand out for why it did or didnt work the first time.
To do List Acts of Self Care Today's Focus
SELF-IMPROVEMENT planner
ORIGIN OF BELIEFS
Where do you think your core beliefs originated from? Family, society,personal experiences?
To do List Acts of Self Care Today's Focus
SELF-IMPROVEMENT planner
TOXIC BELIEFS
What belifes do you hold about yourself that might be toxic or limiting?
To do List Acts of Self Care Today's Focus
SELF-IMPROVEMENT planner
OPEN-MINDEDNESS AND GROWTH
How open are you to changing your beliefs? What strategies do you use to remain open-minded?
To do List Acts of Self Care Today's Focus
SELF-IMPROVEMENT planner
CHALLENGE AND REPLACE
Think of a belief you want to change or let go of? What steps can you take to reframe that belief?
PERSONAL IMPROVEMENT PLAN
START DATE:
END DATE:
OBJECTIVES:
WHAT DO YOU WANT TO LEARN OR BECOME?
ACTIONS:
WHAT DO I HAVE TO DO TO GET THERE?
CRITERIA:
HOW WILL I KNOW I ACHIEVED THIS?
PERSONAL IMPROVEMENT PLAN
RESOURCES:
WHAT RESOURCES WILL I ACCESS?
OBSTACLES:
WHAT MIGHT GET IN THE WAY OF ACHIEVING THIS?
SUPPORT:
WHAT SUPPORT WILL I HAVE?
REVIEW: HOW DID I DO?
To do List Acts of Self Care Today's Focus
SELF-IMPROVEMENT planner
FEAR AND COURAGE
Identify a fear that's holding you back. What small, courageous step can you take today to confront and over come this fear
To do List Acts of Self Care Today's Focus
SELF-IMPROVEMENT planner
REFLECT ON YOUR VALUES
List three core values that guide your life and decisions. How can you align your daily actions with these values?
To do List Acts of Self Care Today's Focus
SELF-IMPROVEMENT planner
EMBRACING CHANGE
Decribe a recent change in your life. What lessons did you learn, and how did it contribute toyour personal growth>
To do List Acts of Self Care Today's Focus
SELF-IMPROVEMENT planner
THE POWER OF ‘NO’
Reflect on a recent situation where you wished you had said ‘ no ’ How can setting boundaries contribute to your overall well-being and personal development.
To do List Acts of Self Care Today's Focus
SELF-IMPROVEMENT planner
SETTING BOUNDARIES
Identify an area of your life where you need to set healthier boundaries. What steps can you take to establish and maintain these boundaries?
INTENTIONAL LIFE
1:CLARIFY YOUR VALUES AND PRIORITIES
Take time to identify your core values and priories. What maters most to you in life? Clarifyingtheseaspectsprovideandfoundationforintentionalliving.
2: PRACTICE MINDFULNESS
Cultivatemindfulnessbystayingpresentinthemomentandpayingattentiontoyour thoughts,feelingsansurroundings.Bemindfulofthemediayouconsumeitcanadd toanxietyandunwantedcomparison
3:CREATE DAILY RITUALS
establishdailyritualsthatalignwithyourvaluesandgoals.Theseintentionalhabits canaddstructuretoyourlifeandhelpyoustayfocusedonwhatmattersthemost.
4: EVALUATE YOUR COMMITMENTS
Regularly assess your commitments, both professional and personal. Are they in line with your values and goals? Being intentional means being selective about where you invest your time and energy.
5: BE INTENTIONAL WITH YOUR WORDS
Wordsarepowerful.Theimportanceofspeakingthoughtfullyandpurposefully.The wordswechoosetoexpresshaveasignificantimpactonourselvesandthosearound aroundus.
6: SELF-REFLECTION
Taketimeforselfreflectionbeforeexpressingthoughtsverbally.Understandingyour ownfeelingsandensuringthatyourchoiceofwordsareatruereflectionofyour thoughtsandfeelings.
S I X T I P S T O L I V E A M O R E
To do List Acts of Self Care Today's Focus
SELF-IMPROVEMENT planner
PERCEPTION OF OTHERS
How do you perceive the lives of those closest to you? Are there assumptions you make about their experiences?
To do List Acts of Self Care Today's Focus
SELF-IMPROVEMENT planner
COMPARISON IS THE THIEF OF JOY
Do you often compare your life to others? How does this habit affect your thoughts and emotions?
To do List Acts of Self Care Today's Focus
SELF-IMPROVEMENT planner
LIFES EXPECTATIONS
Reflect on the societal or cultural expectations that have influenced how you believe you should live your life.
To do List Acts of Self Care Today's Focus
SELF-IMPROVEMENT planner
WHERE ARE YOU
What do you think you are missing in this stage of life?
To do List Acts of Self Care Today's Focus
SELF-IMPROVEMENT planner
TAKE A LOOK BACK
What advice would you give to your younger self?
To do List Acts of Self Care Today's Focus
SELF-IMPROVEMENT planner
CELEBRATING ACHIEVEMENTS
List three recent accomplishments, no matter how small. How can you celebrate and acknowledge your achievements more often?
To do List Acts of Self Care Today's Focus
SELF-IMPROVEMENT planner
DEFINING SELF- IMPROVEMENT
What does self-improvement mean to you personally? How do you differentiate it from self-acceptance or contentment?
To do List Acts of Self Care Today's Focus
SELF-IMPROVEMENT planner
GRATITUDE EXPLORATION
Reflect on three things you are grateful for today. How can you incorporate more gratitude into your daily routine?
To do List Acts of Self Care Today's Focus
SELF-IMPROVEMENT planner
WHAT DO YOU REALLY WANT
Imagine you have all the resources and support you need, what would you do with you life?
T H E J A P A N E S E C O N C E P T M E A N I N G “ A R E A S O N F O R B E I N G ” F I N D I N G I T R E Q U I R E S D E E P A N D O F T E N L E N G T H Y S E A R C H O F S E L F . F I L L I N T H E I K I G A I C H A R T
IKIGAI
“I THINK SELF DISCOVERY IS THE GREATEST ACHIEVEMENT IN LIFE, ONCE YOU DISCOVER YOURSELF AND ACCEPT WHO YOU ARE, THEN YOU CAN FULFILL YOUR TRUE POTENTIAL AND BE HAPPY”
Marco Pierre White
To do List Acts of Self Care Today's Focus
SELF-IMPROVEMENT planner
WHAT’S HOLDING YOU BACK
What dreams and goals would you pursue if there were no limitations?
To do List Acts of Self Care Today's Focus
SELF-IMPROVEMENT planner
MINDFULLNESS PRACTICE
Describe a moment when you felt truly present and mindful. How can you incorporate mindfulness into your daily life?
To do List Acts of Self Care Today's Focus
SELF-IMPROVEMENT planner
SEEKING KNOWLEDGE & DEVELOPMENT
What areas of knowledge or skills do you wish to acquire or enhance? How will these contribute to your personal growth and self improvement?
To do List Acts of Self Care Today's Focus
SELF-IMPROVEMENT planner
NOTE TO SELF
Write a letter to your past self, acknowledging the struggles and celebrating the victories. Describe the person you asprie to be in the future and the steps you will take to become that person.
“AT THE CENTER OF YOUR BEING YOU HAVE THE ANSWER. YOU KNOW WHO YOU ARE AND WHAT YOU WANT ”
Lao Tzu
TWO
C H A P T E R D I S C I P L I N E F O C U S O N C U L T I V A T I N G D I S C I P L I N E A S A M E A N S T O A C H I E V E P E R S O N A L G R O W T H , S U C C E S S , A N D F U L F I L L M E N T D I S C I P L I N E I S N O T J U S T A B O U T C O N T R O L : I T ' S A P R A C T I C E T H A T F O S T E R S C O N S I S T E N C Y , R E S I L I E N C E A N D T H E A B I L I T Y T O S T A Y F O C U S E D .
DATE:
Motivation Tracker
MOTIVATED UNMOTIVATED
Things that I am grateful for:
Daily Discipline Journal
Things to do
My goals & intentions for the day?
Items that are a must do today:
Did I accomplish everything today?
S M T W T F S
DEFINING SELF-DISCIPLINE
Begin by defining what self-discipline means to you. How do you interpret this concept?
DATE:
Motivation Tracker
MOTIVATED UNMOTIVATED
Things that I am grateful for:
Daily Discipline Journal
Things to do
My goals & intentions for the day?
Items that are a must do today:
Did I accomplish everything today?
S M T W T F S
DAILY HABITS AUDIT
List your daily habits. Which ones contribute positively to your goals, and which ones hinder your progress? Identify one habit change
DATE:
Motivation Tracker
MOTIVATED UNMOTIVATED
Things that I am grateful for:
Daily Discipline Journal
Things to do
My goals & intentions for the day?
Items that are a must do today:
Did I accomplish everything today?
S M T W T F S
DAILY RITUALS
Design a morning or evening ritual that sets a positive tone for your day. How can consistency in these rituals contribute to your discipline?
SELF-DISCIPLINE
Establish a clear plan Get organized
create a daily routine visualize long term goals
Don’t wait for it to feel right
Postpone unbeneficial behaviours
Excersise Daily Meditate
Get enogh sleep
Keep moving forward Stick with it
Break bad habits
Learn from your listakes
Alternate the pleaseant and the unpleseant
DATE:
Motivation Tracker
MOTIVATED UNMOTIVATED
Things that I am grateful for:
Daily Discipline Journal
Things to do
My goals & intentions for the day?
Items that are a must do today:
Did I accomplish everything today?
S M T W T F S
DEFINING FULFILMENT
What does fulfilment mean to you personally? How would you describe it in yorur own words?
DATE:
Motivation Tracker
MOTIVATED UNMOTIVATED
Things that I am grateful for:
Daily Discipline Journal
Things to do
My goals & intentions for the day?
Items that are a must do today:
Did I accomplish everything today?
S M T W T F S
AFFECTED AREAS
Are there areas in your life where you fill unfulfilled or lacking?
DATE:
Motivation Tracker
MOTIVATED UNMOTIVATED
Things that I am grateful for:
Daily Discipline Journal
Things to do
My goals & intentions for the day?
Items that are a must do today:
Did I accomplish everything today?
S M T W T F S
BALANCE VS BOUNDARIES
Reflect on your work-life balance. Do you feel fulfilled in both areas?
How could you improve this balance?
DATE:
Motivation Tracker
MOTIVATED UNMOTIVATED
Things that I am grateful for:
Daily Discipline Journal
Things to do
My goals & intentions for the day?
Items that are a must do today:
Did I accomplish everything today?
S M T W T F S
GOAL CLARITY
Define a specific, measurable goal. Break it down into smaller tasks and create a timeline for achieving it.
DATE:
Motivation Tracker
MOTIVATED UNMOTIVATED
Things that I am grateful for:
Daily Discipline Journal
Things to do
My goals & intentions for the day?
Items that are a must do today:
Did I accomplish everything today?
S M T W T F S
OVERCOMING PROCRASTINATION
Identify a task you ’ ve been putting off. What steps can you take today to over come procrastination and move forward.
DATE:
Motivation Tracker
MOTIVATED UNMOTIVATED
Things that I am grateful for:
Daily Discipline Journal
Things to do
My goals & intentions for the day?
Items that are a must do today:
Did I accomplish everything today?
S M T W T F S
THE ANTI-COMFORT ZONE
List three activies that fall outside your comfort zone but align with yor growth.
NEW HABITS
1.REMINDER
The first step in developing a new habit is establishing a clear and consistent reminder. This could be an alarm, a note , or linking a new behaviour onto an existing one to trigger the cue.
2.ROUTINE
The routine is the actual behaviour or action you want to turn into a consistent habit. The key to building habits is repetition and consistency, it should be created into a way that can fit into your current life.
3.REWARD
Providing a reward reinforces the habit loop. We like to do things that make us feel good, adding a positive reinforcement makes the habit more enjoyable and increases the likelihood or repeating the behaviour.
T H E T H R E E R ’ S F O R D E V E L O P I N G
DATE:
Motivation Tracker
MOTIVATED UNMOTIVATED
Things that I am grateful for:
Daily Discipline Journal
Things to do
My goals & intentions for the day?
Items that are a must do today:
Did I accomplish everything today?
S M T W T F S
STAGNANCY
Are there areas of your life that you feel stagnant or in need of growth?
What steps can you take to initiate growth in those areas?
DATE:
Motivation Tracker
MOTIVATED UNMOTIVATED
Things that I am grateful for:
Daily Discipline Journal
Things to do
My goals & intentions for the day?
Items that are a must do today:
Did I accomplish everything today?
S M T W T F S
UNCONVENTIONAL HABITS
What’s one daily ritual or habit you've been curious to try that could enhance your self-discipline??
DATE:
Motivation Tracker
MOTIVATED UNMOTIVATED
Things that I am grateful for:
Daily Discipline Journal
Things to do
My goals & intentions for the day?
Items that are a must do today:
Did I accomplish everything today?
S M T W T F S
FAILURE AND GROWTH
Recall a past failure. How did it contribute to your growth? What lessons can you carry forward from that experience?
DATE:
Motivation Tracker
MOTIVATED UNMOTIVATED
Things that I am grateful for:
Daily Discipline Journal
Things to do
My goals & intentions for the day?
Items that are a must do today:
Did I accomplish everything today?
S M T W T F S
EFFECIENCY AUDIT
Assess how you spend your time during a typical day. What adjustments can you make to increase your productivity and focus on your goals?
“SELF RESEPCT IS THE FRUIT OF DISCIPLINE; THE SENSE OF DIGNITY GROWS WITH THE ABILITY TO SAY NO TO ONESELF ”
- Abraham Josua Heschel
DATE:
Motivation Tracker
MOTIVATED UNMOTIVATED
Things that I am grateful for:
Daily Discipline Journal
Things to do
My goals & intentions for the day?
Items that are a must do today:
Did I accomplish everything today?
S M T W T F S
ACCOUNTABILITY PARTNERSHIPS.
Identify someone who can hold you accountable for your goals. How can you establish a supportive accountability partnership?
DATE:
Motivation Tracker
MOTIVATED UNMOTIVATED
Things that I am grateful for:
Daily Discipline Journal
Things to do
My goals & intentions for the day?
Items that are a must do today:
Did I accomplish everything today?
S M T W T F S
LEARNING CURVE EMBRACE
Identify an area where you lack skills but desire improvement. What steps can you take to learn and grow in this area?
DATE:
Motivation Tracker
MOTIVATED UNMOTIVATED
Things that I am grateful for:
Daily Discipline Journal
Things to do
My goals & intentions for the day?
Items that are a must do today:
Did I accomplish everything today?
S M T W T F S
THE PLAYLIST OF DISCIPLINE
If discipline had a soundtrack, what songs would be on your playlist?
Create a list of songs to add that energizies,focuses and motivates you.
DATE:
Motivation Tracker
MOTIVATED UNMOTIVATED
Things that I am grateful for:
Daily Discipline Journal
Things to do
My goals & intentions for the day?
Items that are a must do today:
Did I accomplish everything today?
S M T W T F S
DIGITAL DETOX CHALLENGE
Choose one day this week for a digital detox. What activities can you engage in to replace the time spent on screens?
Initial Habit Habit #1
Wake up at 5:30am everyday
Stretch
Exercise
Meditate
Habit #2
Shower and get ready for the day
Journal or Write Read
Eat a healthy breakfast
Habit 3
Prepare and pack lunch
Prepare for the work day
Log food journal
Pack needed items for your work day
Drive to work
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T I P S F O R A T T A C H I N G A N E W H A B I T O N T O A C U R R E N T H E A L T H Y H A B I T T O M A K E I T S T I C K . T A K I N G A D V A N T A G E O F A C U R R E N T H A B I T Y O U A L R E A D Y H A V E B Y A D D I N G A N D E X T R A S T E P A K A Y O U R N E W H A B I T . H A B I T S T A C K I N G I S K N O W N T O B E T H E F A S T E S T W A Y T O B U I L D S U S T A I N A B L E H A B I T S
HABIT
STACKING
DATE:
Motivation Tracker
MOTIVATED UNMOTIVATED
Things that I am grateful for:
Daily Discipline Journal
Things to do
My goals & intentions for the day?
Items that are a must do today:
Did I accomplish everything today?
S M T W T F S
HABIT STACKING
Create a unique stack by pairing an unusual activity with a productive habit.
DATE:
Motivation Tracker
MOTIVATED UNMOTIVATED
Things that I am grateful for:
Daily Discipline Journal
Things to do
My goals & intentions for the day?
Items that are a must do today:
Did I accomplish everything today?
S M T W T F S
NON-NEGOTIABLES
What are 3 values that are non negotiable to you? Why are these values so fundamental to how you are or what you stand for?
DATE:
Motivation Tracker
MOTIVATED UNMOTIVATED
Things that I am grateful for:
Daily Discipline Journal
Things to do
My goals & intentions for the day?
Items that are a must do today:
Did I accomplish everything today?
S M T W T F S
TIME BLOCKING
Create a schedule for tomorrow using time blocks. How can you prioritize tasks that align with your long term goals?
THE FOUR LAW’S FOR BUILDING/BREAKING HABITS
1: CUE 2: CRAVING 4: REWARD 3: RESPONSE Make it obvious Make it attactive Make it easy Make it satisfying 1 2 3 4
it invisible
it unattractive
it hard
it unsatisfying Building Breaking
Make
Make
Make
Make
DATE:
Motivation Tracker
MOTIVATED UNMOTIVATED
Things that I am grateful for:
Daily Discipline Journal
Things to do
My goals & intentions for the day?
Items that are a must do today:
Did I accomplish everything today?
S M T W T F S
SELF CONTROL
On a scale of 1-10 how much self controle do you have? Analyze which areas of self control you can improve on in order to achieve your goals.
DATE:
Motivation Tracker
MOTIVATED UNMOTIVATED
Things that I am grateful for:
Daily Discipline Journal
Things to do
My goals & intentions for the day?
Items that are a must do today:
Did I accomplish everything today?
S M T W T F S
FEAR AS FUEL
Think of a time when you faced a fear head-on and excersised selfdiscipline to push through it?
DATE:
Motivation Tracker
MOTIVATED UNMOTIVATED
Things that I am grateful for:
Daily Discipline Journal
Things to do
My goals & intentions for the day?
Items that are a must do today:
Did I accomplish everything today?
S M T W T F S
MINDFUL MOMENTUM
Consider a new daily habit you want to add to your routine,document each excuse that arises and counter it with a proactive solution.
“SUCCESS IS THE PRODUCT OF DAILY HABITS - NOT A ONCE IN A LIFETIME TRANSFORMATION ”
James Clear - Atomic Habits
THREE
C H A P T E R B E C O M I N G A S U C C E S S F U L W O M A N T H E S E P R O M P T S A R E D E S I G N E D T O H E L P Y O U R E F L E C T O N A N D C U L T I V A T E A C O M P R E H E N S I V E A P P R O A C H T O S U C C E S S . B Y E X P L O R I N G B O T H Y O U R P R O F E S S I O N A L A N D P E R S O N A L G R O W T H , Y O U C A N C R E A T E A R O A D M A P T O W A R D S A C H I E V I N G A F U L F I L L I N G A N D S U C C E S S F U L L I F E .
TARGET
HABIT TRACKER Daily
PRIORITY TASKS FOR TODAY
WHAT TO IMPROVE
M T W T F S S
DEFINING SUCCESS IN BUSINESS
What does success in your professional journey look like? How can you tailor you goals to align with your personal vision of success?
TARGET
HABIT TRACKER Daily
PRIORITY TASKS FOR TODAY
WHAT TO IMPROVE
M T W T F S S
LEADERSHIP VALUES
TARGET
HABIT TRACKER Daily
PRIORITY TASKS FOR TODAY
WHAT TO IMPROVE
M T W T F S S
BALANCING ACT
Assess your work -life balance. How can you establish healthier boundaries to prevent burnout and promote over well being?
“SUCCESS DOESN’T COME FROM WHAT YOU DO OCCASIONALLY. IT COMES FROM WHAT YOU DO CONSISTENTLY ”
- Marie Forleo
TARGET
HABIT TRACKER Daily
PRIORITY TASKS FOR TODAY
WHAT TO IMPROVE
M T W T F S S
OVERCOMING CHALLENGES
Describe a challenge you ’ ve faced in your professional journey. What strategies can you employ to overcome similar challenges in the future?
TARGET
HABIT TRACKER Daily
PRIORITY TASKS FOR TODAY
WHAT TO IMPROVE
M T W T F S S
NETWORKING GOALS
Set three networking goals for the month. How can you expand your professional network and build meaningful connections?
GOALS TRACKER
MONTH: YEAR:
STEP 4
STEP 3
STEP 2
STEP 1
STEP 5
My Top Three Goals To Do List
Action Plan Rewards 1 2 3 1 2 3 4
TARGET
HABIT TRACKER Daily
PRIORITY TASKS FOR TODAY
WHAT TO IMPROVE
M T W T F S S
OVERCOMING IMPOSTER SYNDROME
Explore moments when you ’ ve felt imposter syndrome. What affirmations or actions can help you overcome self-doubt?
TARGET
HABIT TRACKER Daily
PRIORITY TASKS FOR TODAY
WHAT TO IMPROVE
M T W T F S S
PUSH THE LIMITS
In what areas of your proffessional life have you settled for comfort over growth?
TARGET
HABIT TRACKER Daily
PRIORITY TASKS FOR TODAY
WHAT TO IMPROVE
M T W T F S S
DREAM LIFE
Envision where you want to be one year from now. What does your life look like? What have you achieved in this last year?
TARGET
HABIT TRACKER Daily
PRIORITY TASKS FOR TODAY
WHAT TO IMPROVE
M T W T F S S
Consider if you lack motivation because you haven't identified a clear passion or purpose. Reflect on your interest, values and what truly matters to you when it comes to your professional goals.
1% OR 100%
TARGET
HABIT TRACKER Daily
PRIORITY TASKS FOR TODAY
WHAT TO IMPROVE
M T W T F S S
FINACIAL MILESTONES
Identify three specific financial milestones you aim to achieve in the next year. How will reaching these milestones impact your professional and personal life?
WHEEL OF LIFE
AssessYourLife
Assessyourleveloffullforeachareasonascalefrom1-10on thewheeloflife
SOCIAL LIFE
RELATIONSHIP
HEALTH
FINANCE
CAREER
FAMILY
SPIRITUALITY GROWTH
TARGET
HABIT TRACKER Daily
PRIORITY TASKS FOR TODAY
WHAT TO IMPROVE
M T W T F S S
VISIONARY BLUEPRINT
Describe your long-term vision for your growth. What steps can you take in the next six months to bring you closer to this vision?
TARGET
HABIT TRACKER Daily
PRIORITY TASKS FOR TODAY
WHAT TO IMPROVE
M T W T F S S
REFLECTING ON SUCCESS
Visualize yourself achieving your biggest financial goals. What emotions and actions contributed to this success, and how can you replicate them to continue growing?
“FEAR TRICKS US INTO LIVING A BORING LIFE ”
- Donald Miller
TARGET
HABIT TRACKER Daily
PRIORITY TASKS FOR TODAY
WHAT TO IMPROVE
M T W T F S S
BREAK FREE FROM EXTERNAL VALIDATIONS
Identify a specific instance where you soughts external validation for a goal? What steps can you take to rely less on outside validation?
TARGET
HABIT TRACKER Daily
PRIORITY TASKS FOR TODAY
WHAT TO IMPROVE
M T W T F S S
CULTIVATING A “CAN-DO” ATTITUDE
List three strategies you can implement to shift from a “ poor me ” attitude to a “can-do” attitude. How can shifting your focus from seeking justification to solutions enhance your success?
THE POWER OF TINY CHANGES TO BE 1 % BETTER EVERYDAY
1 % B E T T E R E V E R Y D A Y V S 1 % W O R S E E V E R Y D A Y TIME G R O W T H O R D E C L I N E 1
TARGET
HABIT TRACKER Daily
PRIORITY TASKS FOR TODAY
WHAT TO IMPROVE
M T W T F S S
EMBRACING INDEPENDENCE
Reflect on the freedom that comes with taking ownership of your goals. How can you embrace your independence to empower you?
TARGET
HABIT TRACKER Daily
PRIORITY TASKS FOR TODAY
WHAT TO IMPROVE
M T W T F S S
HEALTH AND WELL-BEING
How do you prioritize self-care and well-being amidst your purist of success?
TIME BLOCKING
SCHEDULE ALL THE HIGH PRIORITY TASKS IN THE TIME SLOT WHEN YOU FEEL MOST PRODUCTIVE
IMPORTANT TASK ALWAYS REQUIRE MORE FOCUS AND ARE MORE TIME CONSUMING. PUT THEM INTO BIGGER TIME SLOTS
CREATE A PROPER TEMPLATE THAT OUTLINES ALL YOUR IMPORTANT TASKS
STICK TO YOUR SCHEDULE. ONCE A TIMEBLOCK IS COMPLETE MOVE TO THE NEXT ONE
DON’T GET DISTRACTED. FOCUS ON YOUR TASK AND GOALS
T I M E B L O C K I N G I S A P R O D U C T I V I T Y A N D T I M E M A N A G E M E N T T E C H N I Q U E T H A T I N V O L V E S S C H E D U L I N G S P E C I F I C B L O C K S O F T I M E F O R D I F F E R E N T T A S K S O R A C T I V I T I E S T H R O U G H O U T T H E D A Y . T H E G O A L I S T O I N C R E A S E F O C U S A N D E F F I C I E N C Y B Y D E D I C A T I N G S P E C I F I C P E R I O D S T O P A R T I C U L A R T Y P E S O F W O R K .
TIME BLOCKING EXAMPLE
C H A P T E R H E A L I N G T H E S E P R O M P T S A R E D E S I G N E D T O I G N I T E T H E H E A L I N G P R O C E S S , T H A T W I L L C O N T R I B U T E T O A S I G N I F I C A N T L Y H A P P I E R A N D M O R E F U L F I L L I N G L I F E . R E L E A S E T H E B U R D E N S O F T H E P A S T , C U L T I V A T E R E S I L I E N C E A N D P A V E T H E W A Y F O R A B R I G H T E R F U T U R E .
FOUR
Daily tracker Mental health
How am I feeling today?
Great Good Okay Not good Awful
To do list for good mental health
Date
My sleep last night was
Approx hours
Move your body Practice mindfulness Take some deep breathes
Open a window and get fresh air Time off screens Get enough sleep
Today I intend
How did today meet my expectations?
Did not meet Matched Expectations Greatly Exceeded expectations
Less than expected Exceeded Expectations
Am I satisfied with this day?
I am grateful today for
What I like about myself today
What I managed to do today
What I would like to tell myself for tomorrow
Notes
How and what would I like to feel tomorrow
joy appreciation empowered enthusiasm fun proud strong active love passion freedom happiness optimism belief hope inspired courage interest amusement gratitude delight relaxed calm confident curious focused worthy thrilled self-respecting kind
Mo Tu We Th Fr Sa Su
SELF-COMPASSION
Write a letter to yourself, showing kindness and understanding.
What affirmations can you create to promote self-compassion?
Daily tracker Mental health
How am I feeling today?
Great Good Okay Not good Awful
To do list for good mental health
Date
My sleep last night was
Approx hours
Move your body Practice mindfulness Take some deep breathes
Open a window and get fresh air Time off screens Get enough sleep
Today I intend
How did today meet my expectations?
Did not meet Matched Expectations Greatly Exceeded expectations
Less than expected Exceeded Expectations
Am I satisfied with this day?
I am grateful today for
What I like about myself today
What I managed to do today
What I would like to tell myself for tomorrow
Notes
How and what would I like to feel tomorrow
joy appreciation empowered enthusiasm fun proud strong active love passion freedom happiness optimism belief hope inspired courage interest amusement gratitude delight relaxed calm confident curious focused worthy thrilled self-respecting kind
Mo Tu We Th Fr Sa Su
RELEASE NEGATIVE ENERGY
Identify one negative belief about yourself. What steps can you take to release this belief and cultivate a more positive mindset?
Daily tracker Mental health
How am I feeling today?
Great Good Okay Not good Awful
To do list for good mental health
Date
My sleep last night was
Approx hours
Move your body Practice mindfulness Take some deep breathes
Open a window and get fresh air Time off screens Get enough sleep
Today I intend
How did today meet my expectations?
Did not meet Matched Expectations Greatly Exceeded expectations
Less than expected Exceeded Expectations
Am I satisfied with this day?
I am grateful today for
What I like about myself today
What I managed to do today
What I would like to tell myself for tomorrow
Notes
How and what would I like to feel tomorrow
joy appreciation empowered enthusiasm fun proud strong active love passion freedom happiness optimism belief hope inspired courage interest amusement gratitude delight relaxed calm confident curious focused worthy thrilled self-respecting kind
Mo Tu We Th Fr Sa Su
NATURE OF PAIN AND GROWTH
Can pain or adversity lead to growth? Share an example from your life.
Daily tracker Mental health
How am I feeling today?
Great Good Okay Not good Awful
To do list for good mental health
Date
My sleep last night was
Approx hours
Move your body Practice mindfulness Take some deep breathes
Open a window and get fresh air Time off screens Get enough sleep
Today I intend
How did today meet my expectations?
Did not meet Matched Expectations Greatly Exceeded expectations
Less than expected Exceeded Expectations
Am I satisfied with this day?
I am grateful today for
What I like about myself today
What I managed to do today
What I would like to tell myself for tomorrow
Notes
How and what would I like to feel tomorrow
joy appreciation empowered enthusiasm fun proud strong active love passion freedom happiness optimism belief hope inspired courage interest amusement gratitude delight relaxed calm confident curious focused worthy thrilled self-respecting kind
Mo Tu We Th Fr Sa Su
CULTIVATING JOY
List activities that bring you joy. How can you incorporate more of these activities into your daily or weekly routine?
Daily tracker Mental health
How am I feeling today?
Great Good Okay Not good Awful
To do list for good mental health
Date
My sleep last night was
Approx hours
Move your body Practice mindfulness Take some deep breathes
Open a window and get fresh air Time off screens Get enough sleep
Today I intend
How did today meet my expectations?
Did not meet Matched Expectations Greatly Exceeded expectations
Less than expected Exceeded Expectations
Am I satisfied with this day?
I am grateful today for
What I like about myself today
What I managed to do today
What I would like to tell myself for tomorrow
Notes
How and what would I like to feel tomorrow
joy appreciation empowered enthusiasm fun proud strong active love passion freedom happiness optimism belief hope inspired courage interest amusement gratitude delight relaxed calm confident curious focused worthy thrilled self-respecting kind
Mo Tu We Th Fr Sa Su
FORGIVENESS JOURNEY
Reflect on a past hurt. How can you work towards forgiveness, both for yourself and others, to promote healing?
Daily tracker Mental health
How am I feeling today?
Great Good Okay Not good Awful
To do list for good mental health
Date
My sleep last night was
Approx hours
Move your body Practice mindfulness Take some deep breathes
Open a window and get fresh air Time off screens Get enough sleep
Today I intend
How did today meet my expectations?
Did not meet Matched Expectations Greatly Exceeded expectations
Less than expected Exceeded Expectations
Am I satisfied with this day?
I am grateful today for
What I like about myself today
What I managed to do today
What I would like to tell myself for tomorrow
Notes
How and what would I like to feel tomorrow
joy appreciation empowered enthusiasm fun proud strong active love passion freedom happiness optimism belief hope inspired courage interest amusement gratitude delight relaxed calm confident curious focused worthy thrilled self-respecting kind
Mo Tu We Th Fr Sa Su
EMOTIONAL AUDIT
what reoccurring emotions do you notice about yourself? How do they influence your daily life?
Daily tracker Mental health
How am I feeling today?
Great Good Okay Not good Awful
To do list for good mental health
Date
My sleep last night was
Approx hours
Move your body Practice mindfulness Take some deep breathes
Open a window and get fresh air Time off screens Get enough sleep
Today I intend
How did today meet my expectations?
Did not meet Matched Expectations Greatly Exceeded expectations
Less than expected Exceeded Expectations
Am I satisfied with this day?
I am grateful today for
What I like about myself today
What I managed to do today
What I would like to tell myself for tomorrow
Notes
How and what would I like to feel tomorrow
joy appreciation empowered enthusiasm fun proud strong active love passion freedom happiness optimism belief hope inspired courage interest amusement gratitude delight relaxed calm confident curious focused worthy thrilled self-respecting kind
Mo Tu We Th Fr Sa Su
FACE YOUR BURDENS
What specific events or experiences from your past do you still carry with you as burdens?
Daily tracker Mental health
How am I feeling today?
Great Good Okay Not good Awful
To do list for good mental health
Date
My sleep last night was
Approx hours
Move your body Practice mindfulness Take some deep breathes
Open a window and get fresh air Time off screens Get enough sleep
Today I intend
How did today meet my expectations?
Did not meet Matched Expectations Greatly Exceeded expectations
Less than expected Exceeded Expectations
Am I satisfied with this day?
I am grateful today for
What I like about myself today
What I managed to do today
What I would like to tell myself for tomorrow
Notes
How and what would I like to feel tomorrow
joy appreciation empowered enthusiasm fun proud strong active love passion freedom happiness optimism belief hope inspired courage interest amusement gratitude delight relaxed calm confident curious focused worthy thrilled self-respecting kind
Mo Tu We Th Fr Sa Su
MEMORY LANE
Are there any recurring thoughts or memories that weigh heavily on your mind?
Daily tracker Mental health
How am I feeling today?
Great Good Okay Not good Awful
To do list for good mental health
Date
My sleep last night was
Approx hours
Move your body Practice mindfulness Take some deep breathes
Open a window and get fresh air Time off screens Get enough sleep
Today I intend
How did today meet my expectations?
Did not meet Matched Expectations Greatly Exceeded expectations
Less than expected Exceeded Expectations
Am I satisfied with this day?
I am grateful today for
What I like about myself today
What I managed to do today
What I would like to tell myself for tomorrow
Notes
How and what would I like to feel tomorrow
joy appreciation empowered enthusiasm fun proud strong active love passion freedom happiness optimism belief hope inspired courage interest amusement gratitude delight relaxed calm confident curious focused worthy thrilled self-respecting kind
Mo Tu We Th Fr Sa Su
CHANGE YOUR PRESPECTIVE
Is there a way to reframe these pastevents or experiences in a more positive or empowering light?
Daily tracker Mental health
How am I feeling today?
Great Good Okay Not good Awful
To do list for good mental health
Date
My sleep last night was
Approx hours
Move your body Practice mindfulness Take some deep breathes
Open a window and get fresh air Time off screens Get enough sleep
Today I intend
How did today meet my expectations?
Did not meet Matched Expectations Greatly Exceeded expectations
Less than expected Exceeded Expectations
Am I satisfied with this day?
I am grateful today for
What I like about myself today
What I managed to do today
What I would like to tell myself for tomorrow
Notes
How and what would I like to feel tomorrow
joy appreciation empowered enthusiasm fun proud strong active love passion freedom happiness optimism belief hope inspired courage interest amusement gratitude delight relaxed calm confident curious focused worthy thrilled self-respecting kind
Mo Tu We Th Fr Sa Su
REALITY CHECK
What limiting beliefs about yourself or the world are holding you back?
Daily tracker Mental health
How am I feeling today?
Great Good Okay Not good Awful
To do list for good mental health
Date
My sleep last night was
Approx hours
Move your body Practice mindfulness Take some deep breathes
Open a window and get fresh air Time off screens Get enough sleep
Today I intend
How did today meet my expectations?
Did not meet Matched Expectations Greatly Exceeded expectations
Less than expected Exceeded Expectations
Am I satisfied with this day?
I am grateful today for
What I like about myself today
What I managed to do today
What I would like to tell myself for tomorrow
Notes
How and what would I like to feel tomorrow
joy appreciation empowered enthusiasm fun proud strong active love passion freedom happiness optimism belief hope inspired courage interest amusement gratitude delight relaxed calm confident curious focused worthy thrilled self-respecting kind
Mo Tu We Th Fr Sa Su
LIVING TO LIVE, OR JUST SURVIVING?
What do you think you can change or improve to make your life more enjoyable?
Daily tracker Mental health
How am I feeling today?
Great Good Okay Not good Awful
To do list for good mental health
Date
My sleep last night was
Approx hours
Move your body Practice mindfulness Take some deep breathes
Open a window and get fresh air Time off screens Get enough sleep
Today I intend
How did today meet my expectations?
Did not meet Matched Expectations Greatly Exceeded expectations
Less than expected Exceeded Expectations
Am I satisfied with this day?
I am grateful today for
What I like about myself today
What I managed to do today
What I would like to tell myself for tomorrow
Notes
How and what would I like to feel tomorrow
joy appreciation empowered enthusiasm fun proud strong active love passion freedom happiness optimism belief hope inspired courage interest amusement gratitude delight relaxed calm confident curious focused worthy thrilled self-respecting kind
Mo Tu We Th Fr Sa Su
BEING ALONE IS OK
When was the last time you spent time alone? How did being in your own thoughts and emotions make you feel afterwords?
Daily tracker Mental health
How am I feeling today?
Great Good Okay Not good Awful
To do list for good mental health
Date
My sleep last night was
Approx hours
Move your body Practice mindfulness Take some deep breathes
Open a window and get fresh air Time off screens Get enough sleep
Today I intend
How did today meet my expectations?
Did not meet Matched Expectations Greatly Exceeded expectations
Less than expected Exceeded Expectations
Am I satisfied with this day?
I am grateful today for
What I like about myself today
What I managed to do today
What I would like to tell myself for tomorrow
Notes
How and what would I like to feel tomorrow
joy appreciation empowered enthusiasm fun proud strong active love passion freedom happiness optimism belief hope inspired courage interest amusement gratitude delight relaxed calm confident curious focused worthy thrilled self-respecting kind
Mo Tu We Th Fr Sa Su
SELF LOVE IS THE KEY
How can you cultivate more self compassion and understanding? Are you as nice to yourself as you are to others.
Daily tracker Mental health
How am I feeling today?
Great Good Okay Not good Awful
To do list for good mental health
Date
My sleep last night was
Approx hours
Move your body Practice mindfulness Take some deep breathes
Open a window and get fresh air Time off screens Get enough sleep
Today I intend
How did today meet my expectations?
Did not meet Matched Expectations Greatly Exceeded expectations
Less than expected Exceeded Expectations
Am I satisfied with this day?
I am grateful today for
What I like about myself today
What I managed to do today
What I would like to tell myself for tomorrow
Notes
How and what would I like to feel tomorrow
joy appreciation empowered enthusiasm fun proud strong active love passion freedom happiness optimism belief hope inspired courage interest amusement gratitude delight relaxed calm confident curious focused worthy thrilled self-respecting kind
Mo Tu We Th Fr Sa Su
VULNERABILITY
Describe a moment in your life where you felt truly vulnerable, what did you learn from this experience?
Daily tracker Mental health
How am I feeling today?
Great Good Okay Not good Awful
To do list for good mental health
Date
My sleep last night was
Approx hours
Move your body Practice mindfulness Take some deep breathes
Open a window and get fresh air Time off screens Get enough sleep
Today I intend
How did today meet my expectations?
Did not meet Matched Expectations Greatly Exceeded expectations
Less than expected Exceeded Expectations
Am I satisfied with this day?
I am grateful today for
What I like about myself today
What I managed to do today
What I would like to tell myself for tomorrow
Notes
How and what would I like to feel tomorrow
joy appreciation empowered enthusiasm fun proud strong active love passion freedom happiness optimism belief hope inspired courage interest amusement gratitude delight relaxed calm confident curious focused worthy thrilled self-respecting kind
Mo Tu We Th Fr Sa Su
MINDSET SHIFT
How does your mindset influence your resilienc? Do you tend to see challenges as opportunities for growth or as obstacles?
Daily tracker Mental health
How am I feeling today?
Great Good Okay Not good Awful
To do list for good mental health
Date
My sleep last night was
Approx hours
Move your body Practice mindfulness Take some deep breathes
Open a window and get fresh air Time off screens Get enough sleep
Today I intend
How did today meet my expectations?
Did not meet Matched Expectations Greatly Exceeded expectations
Less than expected Exceeded Expectations
Am I satisfied with this day?
I am grateful today for
What I like about myself today
What I managed to do today
What I would like to tell myself for tomorrow
Notes
How and what would I like to feel tomorrow
joy appreciation empowered enthusiasm fun proud strong active love passion freedom happiness optimism belief hope inspired courage interest amusement gratitude delight relaxed calm confident curious focused worthy thrilled self-respecting kind
Mo Tu We Th Fr Sa Su
COPING MECHANISM
What are your go-to coping mechanisms or strategies when faced with challenges? Would you consider them healthy or harmful?
Daily tracker Mental health
How am I feeling today?
Great Good Okay Not good Awful
To do list for good mental health
Date
My sleep last night was
Approx hours
Move your body Practice mindfulness Take some deep breathes
Open a window and get fresh air Time off screens Get enough sleep
Today I intend
How did today meet my expectations?
Did not meet Matched Expectations Greatly Exceeded expectations
Less than expected Exceeded Expectations
Am I satisfied with this day?
I am grateful today for
What I like about myself today
What I managed to do today
What I would like to tell myself for tomorrow
Notes
How and what would I like to feel tomorrow
joy appreciation empowered enthusiasm fun proud strong active love passion freedom happiness optimism belief hope inspired courage interest amusement gratitude delight relaxed calm confident curious focused worthy thrilled self-respecting kind
Mo Tu We Th Fr Sa Su
BREAKING GENERATIONAL PATTERNS
Identify a generational pattern or belief passed down in your family that you wish to break.
Daily tracker Mental health
How am I feeling today?
Great Good Okay Not good Awful
To do list for good mental health
Date
My sleep last night was
Approx hours
Move your body Practice mindfulness Take some deep breathes
Open a window and get fresh air Time off screens Get enough sleep
Today I intend
How did today meet my expectations?
Did not meet Matched Expectations Greatly Exceeded expectations
Less than expected Exceeded Expectations
Am I satisfied with this day?
I am grateful today for
What I like about myself today
What I managed to do today
What I would like to tell myself for tomorrow
Notes
How and what would I like to feel tomorrow
joy appreciation empowered enthusiasm fun proud strong active love passion freedom happiness optimism belief hope inspired courage interest amusement gratitude delight relaxed calm confident curious focused worthy thrilled self-respecting kind
Mo Tu We Th Fr Sa Su
NURTURE YOUR INNER CHILD
Vizualize your younger self, the child who first dreamed of the life you desire now. What encouragement or advice would you have given your younger self?
Daily tracker Mental health
How am I feeling today?
Great Good Okay Not good Awful
To do list for good mental health
Date
My sleep last night was
Approx hours
Move your body Practice mindfulness Take some deep breathes
Open a window and get fresh air Time off screens Get enough sleep
Today I intend
How did today meet my expectations?
Did not meet Matched Expectations Greatly Exceeded expectations
Less than expected Exceeded Expectations
Am I satisfied with this day?
I am grateful today for
What I like about myself today
What I managed to do today
What I would like to tell myself for tomorrow
Notes
How and what would I like to feel tomorrow
joy appreciation empowered enthusiasm fun proud strong active love passion freedom happiness optimism belief hope inspired courage interest amusement gratitude delight relaxed calm confident curious focused worthy thrilled self-respecting kind
Mo Tu We Th Fr Sa Su
UNLEARN AND RELEARN
Consider a behaviour or thought pattern that you were forced to learn in childhood that no longer serves your growth.
Daily tracker Mental health
How am I feeling today?
Great Good Okay Not good Awful
To do list for good mental health
Date
My sleep last night was
Approx hours
Move your body Practice mindfulness Take some deep breathes
Open a window and get fresh air Time off screens Get enough sleep
Today I intend
How did today meet my expectations?
Did not meet Matched Expectations Greatly Exceeded expectations
Less than expected Exceeded Expectations
Am I satisfied with this day?
I am grateful today for
What I like about myself today
What I managed to do today
What I would like to tell myself for tomorrow
Notes
How and what would I like to feel tomorrow
joy appreciation empowered enthusiasm fun proud strong active love passion freedom happiness optimism belief hope inspired courage interest amusement gratitude delight relaxed calm confident curious focused worthy thrilled self-respecting kind
Mo Tu We Th Fr Sa Su
MIND-BODY CONNECTION
Explore the connection between your physical and mental well-being.
How can you nurture both aspects for you personal well-being?
Daily tracker Mental health
How am I feeling today?
Great Good Okay Not good Awful
To do list for good mental health
Date
My sleep last night was
Approx hours
Move your body Practice mindfulness Take some deep breathes
Open a window and get fresh air Time off screens Get enough sleep
Today I intend
How did today meet my expectations?
Did not meet Matched Expectations Greatly Exceeded expectations
Less than expected Exceeded Expectations
Am I satisfied with this day?
I am grateful today for
What I like about myself today
What I managed to do today
What I would like to tell myself for tomorrow
Notes
How and what would I like to feel tomorrow
joy appreciation empowered enthusiasm fun proud strong active love passion freedom happiness optimism belief hope inspired courage interest amusement gratitude delight relaxed calm confident curious focused worthy thrilled self-respecting kind
Mo Tu We Th Fr Sa Su
WHATS NEXT?
How do you envision your life once you have healed from your current struggles?
SOUL
1.FEEL GRATITUDE
Practicing gratitude cultivates a positive mindset, cultivating overall well being and reducingstress.Bytakingthetimetoacknowledgeyourblessingsandappreciateyour life,youcanunlockanewlevelof fulfillmentandhappiness
2.MEDITATE
Sitquietly.Visualizesomethingcalm.Sitstillforabit.Doitfor5minutes,doitfor 20 Thatwillbeenoughtostarttounderstandthebenefitsofmeditating
3.SPEND TIME IN NATURE
Goforawalk,sitinnature,takeafewminutestobreathdeeply,letthesunandfresh airpassthroughyou
4.FORGIVE
One of the most powerful exercises for the soul is to forgive, forgive others, forgive yourself. Let go of the hurt, the pain, the resentment, the anger, and the sorrow you are holding on to. Forgiveness is transformative.
5.DREAM
Haveyoueverallowedyourselftodreamorallowedyourdreamstocometrue?Take amomentbeforebedeachnighttodreamaboutthelifeyoudeserve,thefeelingsof joyyoudesire,allowyourselftoletyourdreamscometrue.
6.WRITE
Conectyourheart,handandbrain.Allowyourselftowritedownwhateverthoughts youhave,theydon'thavetobeimportantorbig.Allowingyourselftowritedownthe thoughtsthatpassthroughcanallowyoutomakespaceinyourmindforpositive thinking.
S I X E X C E R S I S E S T O H E A L Y O U R E M B R A C E S E L F D I S C O V E R Y
“HEALING THE SOUL IS NOT ABOUT FORGETTING THE PAST, ITS ABOUT LEARNING FROM IT”
Maya Angelou
C H A P T E R
FIVE
I M P O S T O R S Y N D R O M E
A L S O K N O W N A S I M P O S T O R
P H E N O M E N O N O R F R A U D S Y N D R O M E , I S
A P S Y C H O L O G I C A L P A T T E R N W H E R E
I N D I V I D U A L S D O U B T T H E I R
A C C O M P L I S H M E N T S A N D H A V E A
P E R S I S T E N T F E A R O F B E I N G E X P O S E D
A S F R A U D S O R U N D E S E R V I N G O F T H E I R
S U C C E S S D E S P I T E E V I D E N C E O F T H E I R
C O M P E T E N C E , P E O P L E E X P E R I E N C I N G
I M P O S T O R S Y N D R O M E O F T E N B E L I E V E
T H A T T H E Y A R E I N A D E Q U A T E A N D
A T T R I B U T E T H E I R A C H I E V E M E N T S T O
L U C K O R E X T E R N A L F A C T O R S R A T H E R
T H A N T H E I R O W N A B I L I T I E S .
5 Types of
IMPOSTERS
THE PERFECTIONIST:
PERFECTIONISTS SET EXTREMELY HIGH STANDARDS FOR THEMSELVES AND FEEL A CONSTANT NEED TO MEET OR EXCEED THOSE STANDARDS. THEY OFTEN FEAR FAILURE AND ARE HIGHLY SELF-CRITICAL.
THE EXPERT:
INDIVIDUALS WITH THE "EXPERT" TYPE BELIEVE THEY NEED TO KNOW EVERYTHING BEFORE TAKING ON A TASK. THEY MAY HESITATE TO START A PROJECT OR PURSUE OPPORTUNITIES UNTIL THEY FEEL FULLY PREPARED, CONTRIBUTING TO A FEAR OF BEING EXPOSED AS LACKING KNOWLEDGE OR SKILLS.
THE SOLOIST:
SOLOISTS PREFER TO WORK ALONE AND AVOID SEEKING HELP OR COLLABORATION THEY MAY FEEL THAT ASKING FOR ASSISTANCE WOULD REVEAL THEIR PERCEIVED SHORTCOMINGS OR LACK OF COMPETENCE.
THE NATURAL GENIUS
NATURAL GENIUSES ATTRIBUTE THEIR SUCCESS SOLELY TO INNATE ABILITIES RATHER THAN HARD WORK OR EFFORT THEY MAY FEAR THAT IF TASKS BECOME CHALLENGING, IT MEANS THEY LACK TRUE TALENT.
THE SUPER HUMAN
INDIVIDUALS WITH THE "SUPER HUMAN” TYPE FEEL THE NEED TO EXCEL IN EVERY ASPECT OF LIFE AT WORK, IN RELATIONSHIPS, AND IN PERSONAL ENDEAVORS. THEY MAY STRUGGLE WITH BALANCING MULTIPLE ROLES AND FEAR THAT ANY PERCEIVED FAILURE IN ONE AREA REFLECTS ON THEIR OVERALL WORTH.
ACKNOWLEDGING FEELINGS
Reflect on a recent accomplishment. How did you feel about your success?
FACTS VS FEELINGS
IMPOSTER SYNDROME IS CONNECTED TO YOUT FEELINGS, INSTEAD OF LOOKING AT IT THROUGH EMOTIONS LOOK AT IT THROUGH FACTS.
FEELINGS FACTS
EMBRACING IMPERFECTIONS
Explore the concept of perfectionism and its impact on your life
TURN COMPARISON INTO INSPIRATION
HOW OFTEN DO YOU COMPARE YOURSELF TO OTHERS? LIST WHO AND WHEN
INTRUSIVE THOUGHTS INSPIRING THOUGHTS
SETTING STANDARDS
Reflect on the standards and expectations you set for yourself. Are they realistic?
“YOU’RE SO BUSY DOUBTING YOURSELF, WHILE SO MANY OTHERS ARE INTIMIDATED BY YOUR POTENTIAL”
CHALLENGING NEGATIVE THOUGHTS
Write down a recent negative thought related to your abilities or achievements. Challenge it by providing evidence of your skills, strengths, and past successes.
THE VICIOUS SYCLE OF IMPOSTOR SYNDROME
A NEW PROJECT OR TASK TRIGGERS
WORRY AND SELF DOUBT
INCREASED SELF DOUBT, FEAR OF BEING A FRAUD, ANXIETY AND DEPRESSION
ANXIETY, PROCRASTINATION OR OVER- PREPERATION
PROJECT COMPLETION WHICH BRINGS A BREIF MOMENT OF RELIEF NEGATIVE SELF TALK “SOMEBODY ELSE WOULD’VE DONE BETTER THAN I DID
ROOT CAUSES
Delve into your past experiences and upbringing. Are there specific events or messages that may have contributed to your imposter syndrome?
“THE DESIRE WOULD’NT BE IN YOUR HEART IF YOU WERE’NT CAPABLE OF ACHIEVING IT”
SELF-WORTH
Reflect on your intrinsic value as a person, independent of achievements. How can you cultivate a sense of self-worth that goes beyond external validation?
6 POSITIVE THOUGHTS FOR WHEN YOU FEEL LIKE AN IMPOSTOR
ITS NORMAL TO FEEL INSECURE SOMETIMES
PERFECTION DOES’NT EXSIST
MISTAKES ARE ABOUT OF EVERY SUCCESS STORY
CRITISIM DOESNT EQUAL FAILURE
IM MEANT TO BE HAPPY
ITS BETTER TO TRY THAN TO NEVER KNOW
THE COMPARISON TRAP
Reflect on times when you've compared yourself to others in your field. How does this comparison contribute to your self-doubt?
ACHIEVEMENTS
IN TIMES LIKE THIS ITS IMPORTANT TO CELEBRATE AND REFLECT ON YOUR ACHIEVEMENTS NO MATTER HOW BIG OR SMALL. COMPILE A LIST OF YOUR WINS
LIST OF WINS
CONFIDENCE INVENTORY
Make a list of your skills, strengths, and qualities that you're confident about.
“YOU’RE SO BUSY DOUBTING YOURSELF, WHILE SO MANY OTHERS ARE INTIMIDATED BY YOUR POTENTIAL”
LUCK VS SKILL
Consider a time when you described your success as luck. How might acknowledging your own efforts and skills change your perspective on the role of luck in your success?
COMMON CAUSES FOR IMPOSTER SYNDROME
PERFECTIONISM:
INDIVIDUALS WITH IMPOSTER SYNDROME OFTEN SET EXTREMELY HIGH STANDARDS FOR THEMSELVES. THEY MAY FEEL THAT ANYTHING LESS THAN PERFECTION IS A FAILURE, LEADING TO SELF-DOUBT AND FEAR OF BEING EXPOSED.
COMPARISON:
CONSTANTLY COMPARING ONESELF TO OTHERS, ESPECIALLY THOSE PERCEIVED AS MORE SUCCESSFUL OR ACCOMPLISHED, CAN FUEL IMPOSTER SYNDROME. THE INDIVIDUAL MAY BELIEVE THAT OTHERS ARE MORE COMPETENT AND THAT THEY WILL EVENTUALLY BE EXPOSED AS INFERIOR.
PREVIOUS FAILURES OR REJECTIONS:
PAST EXPERIENCES OF FAILURE, CRITICISM, OR REJECTION CAN CONTRIBUTE TO IMPOSTER SYNDROME. THESE INDIVIDUALS MAY CARRY A FEAR OF REPEATING PAST MISTAKES OR FACING NEGATIVE JUDGMENTS.
PERSONALITY TRAITS:
CERTAIN PERSONALITY TRAITS, SUCH AS ANXIETY OR LOW SELF-ESTEEM, CAN CONTRIBUTE TO IMPOSTER SYNDROME. INDIVIDUALS WHO ARE HIGHLY SELF-CRITICAL OR HAVE A TENDENCY TO DOWNPLAY THEIR SUCCESSES ARE MORE LIKELY TO EXPERIENCE THESE FEELINGS.
FAMILY BACKGROUND:
UPBRINGING AND FAMILY DYNAMICS CAN PLAY A ROLE. INDIVIDUALS WHO GREW UP IN ENVIRONMENTS WHERE ACHIEVEMENTS WERE HEAVILY EMPHASIZED, OR WHERE THERE WAS A SIGNIFICANT FOCUS ON EXTERNAL VALIDATION, MAY BE MORE PRONE TO IMPOSTER SYNDROME.
THE ROLE OF TIMING
How does the concept of timing influence your perception of personal competence?
“NO ON ELSE CAN CONVINCE YOU THAT YOU’RE GOOD ENOUGH, ONLY YOU CAN DO THAT.”
GRATITUDE VS SELFDEVALUATION
How can you strike a balance between acknowledging external support and recognizing your own efforts?
DON’T QUIT
FEAR OF OWNERSHIP
Delve into any fears or anxieties associated with fully owning your success.
“THERE WILL ALWAYS BE SOMEONE WHO CAN’T SEE YOUR WORTH. DON’T LET IT BE YOU”
Mel Robbins
TAKE OWNERSHIP
How might imposter syndrome be linked to the discomfort of taking full responsibility for your accomplishments?
Negative Mindset
This is too hard, I give up
Growth Mindset
I will persevere & keep trying
I made a mistake Mistakes help me grow
I don’t know how
I can learn how & improve
This isn’t working I’ll try a different way
I’m not good enough I will put in my best effort
SENSE OF MASTERY
How can recognizing and celebrating your mastery in certain areas contribute to a more balanced view of your capabilities across different aspects of your life?
“IT’S NOT WHAT YOU ARE THAT HOLDS YOU BACK, IT’S WHAT YOU THINK YOU ARE NOT ”
Denis Waitley
DEFINING YOUR FEAR
Clearly articulate your fear of failure. What specific outcomes or consequences do you fear the most?
MINDSET SHIFTS
SELF-DOUBT
IMPOSTER SYNDROME
FEAR COURAGE
AVOIDANCE PATTERNS
Recognize situations where you tend to avoid challenges or opportunities due to the fear of failure.
IMPOSTER SYNDROME:
THE PERSISTENT INABILITY TO BELIEVE THAT ONE’S SUCCESS IS DESERVED OR HAS BEEN LEGITIMATELY ACHIEVED AS A RESULT OF ONE’S OWN EFFORTS OR SKILL
SUPPORT SYSTEMS
Identify individuals in your life who can provide support and encouragement when facing challenges.
Negative Mind
Findsfaultsin everything
PositiveMind
Seesopportunity ineverything
CELEBRATIONS
Acknowledge and celebrate your efforts, even in the absence of a perfect outcome. How can recognizing and valuing your hard work contribute to overcoming the fear of failure?
QUIETIMPOSTER SYNDROME
1.
STOP UNDERSELLING YOURSELF
2.
SEPARATE FEELINGS FROM FACT
3.
RECOGNIZE WHEN YOU SHOULD FEEL FRAUDULENT
VALUING MOTIVATION
Consider the intrinsic motivations behind your goals and achievements. Are you driven by a genuine passion for your work, or is it primarily fueled by external validation?
“THE ONLY DIFFERENCE BETWEEN YOU AND THE PEOPLE WHO ARE DOING WHAT YOU WANT TO BE DOING IS THAT THEY STARTED DOING IT ONE DAY. THATS ALL”
Sophia amoruso
SUCCESS ON YOUR TERMS
Reflect on your definition of success. Is it shaped by external expectations or societal standards?
C H A P T E R C R E A T E Y O U R P A T H T H E S E P R O M P T S A R E D E S I G N E D T O H E L P Y O U E X P L O R E H O W Y O U R T H O U G H T S P O S S E S T H E P R O F O U N D A B I L I T Y T O S H A P E O U R R E A L I T Y . T H R O U G H I N T E N T I O N A L T H O U G H T P A T T E R N S A N D A L I G N I N G O U R E N E R G I E S C A N C R E A T E T H E L I F E O F Y O U R D R E A M S .
SIX
DAILY MANIFESTATION
I WANT TO MANIFEST:
MY DESIRES:
VISUALIZATION:
I see I have I feel
MY DAILY AFFIRMATIONS
2. 3.
2. 3. 1. ACTION PLAN 1.
VISIONARY VISUALIZATION
Visualize your dream life in detail. What specific details stand out, and how can you incorporate elements of this vision into your current reality?
DAILY MANIFESTATION
I WANT TO MANIFEST:
MY DESIRES:
VISUALIZATION:
I see I have I feel
MY DAILY AFFIRMATIONS
2. 3.
2. 3. 1. ACTION PLAN 1.
REFLECTIVE BEGINNINGS
Have you experienced instances where your thoughts seemed to influence your reality? Describe these events in detail,
DAILY MANIFESTATION
I WANT TO MANIFEST:
MY DESIRES:
VISUALIZATION:
I see I have I feel
MY DAILY AFFIRMATIONS
2. 3.
2. 3. 1. ACTION PLAN 1.
POSITIVE SELF TALK
Pay close attention to your self-talk for a day. Is your inner dialog mostly critical or encouraging?
Daily Reminders
T O S T A R T T H E D A Y I A M G R E A T I A M F E A R L E S S I A M S U C C E S S F U L I A M P O W E R F U L I A M S T R O N G I A M C R E A T I V E I A M W O R T H Y I A M F O C U S E D I A M C A P A B L E I A M M A K I N G A C H A N G E
MANTRAS
DAILY MANIFESTATION
I WANT TO MANIFEST:
MY DESIRES:
VISUALIZATION:
I see I have I feel
MY DAILY AFFIRMATIONS
2. 3.
2. 3. 1. ACTION PLAN 1.
RECOGNIZING LIMITING BELIEFS
List and identify the limiting beliefs you ’ ve created that are hindering your progress. What positive mindset shifts can you change to counteract these limiting beliefs?
DAILY MANIFESTATION
I WANT TO MANIFEST:
MY DESIRES:
VISUALIZATION:
I see I have I feel
MY DAILY AFFIRMATIONS
2. 3.
2. 3. 1. ACTION PLAN 1.
ALIGHNMENT OF THOUGHTS AND ACTIONS
Analyze whether your thoughts or in alignment with the actions you ’ re takingtoward success. Are there discrepancies?
DAILY MANIFESTATION
I WANT TO MANIFEST:
MY DESIRES:
VISUALIZATION:
I see I have I feel
MY DAILY AFFIRMATIONS
2. 3.
2. 3. 1. ACTION PLAN 1.
ALIGN THOUGHTS AND EMOTIONS
Reflect on the the connection between your thoughts and emotions. How can aligning positive thoughts with positive emotions contribute to a successful mindset?
“THE LAW OF ATTRACTION STATES THAT WHATEVER YOU FOCUS ON, THINK ABOUT, AND TALK ABOUT INTENSELY, YOURE GOING TO ATTRACT MORE OF INTO YOUR LIFE ”
- Jack Canfield
DAILY MANIFESTATION
I WANT TO MANIFEST:
MY DESIRES:
VISUALIZATION:
I see I have I feel
MY DAILY AFFIRMATIONS
2. 3.
2. 3. 1. ACTION PLAN 1.
SETTING CLEAR INTENTIONS
Reflect on a specific goal you have. What is the clear intention behind this goal, articulate these goals into a concise statement.
DAILY MANIFESTATION
I WANT TO MANIFEST:
MY DESIRES:
VISUALIZATION:
I see I have I feel
MY DAILY AFFIRMATIONS
2. 3.
2. 3. 1. ACTION PLAN 1.
ACTING “AS IF’
Imagine you have already achieved a specific goal. How would you act differently? List the small actions you can take to embody the mindset of already having achieved your goal?
DAILY MANIFESTATION
I WANT TO MANIFEST:
MY DESIRES:
VISUALIZATION:
I see I have I feel
MY DAILY AFFIRMATIONS
2. 3.
2. 3. 1. ACTION PLAN 1.
THE POWER OF THOUGHTS
Your thoughts are you reality, they can shape your reality without you even realizing. List the negative thoughts you entertain on a daily basis and list the positive aspects in relation to those thoughts that you can swap out.
DAILY MANIFESTATION
I WANT TO MANIFEST:
MY DESIRES:
VISUALIZATION:
I see I have I feel
MY DAILY AFFIRMATIONS
2. 3.
2. 3. 1. ACTION PLAN 1.
ENERGY AND VIBRATION
Explore the concept that everything is energy, including your thoughts. How can maintaining a positive energy and vibration attract similar energies into your life?
DAILY MANIFESTATION
I WANT TO MANIFEST:
MY DESIRES:
VISUALIZATION:
I see I have I feel
MY DAILY AFFIRMATIONS
2. 3.
2. 3. 1. ACTION PLAN 1.
THE PLAYLIST OF YOUR LIFE
Curtate a playlist that represents the soundtrack to your envisioned life. Each song should resonate with a specific emotion and aspect of your goals.
DAILY MANIFESTATION
I WANT TO MANIFEST:
MY DESIRES:
VISUALIZATION:
I see I have I feel
MY DAILY AFFIRMATIONS
2. 3.
2. 3. 1. ACTION PLAN 1.
LETTING GO OF RESISTANCE
List the areas in your life where you might be resisting the flow of positive energy and achievement. List the mindset changes you can make to invite more productive.
MANIFESTING
1:VISION
Vizualieexactlywantyouwant.Beclear
2: DESIRE
Beintenselyexcitedaboutwhatyourvizualizing
3:BELIEF
Believewhatyoudesireispossibletomannifest
4: ACCEPTANCE
Accept your belif and your ability to manifest it as being true
5: INTEND
Wantandintendaredifferent.Youmusthavetheintentiontomanifestyourdesires.
6:ACTION
Actandbehavelikeyourdesireshavealreadymanifested,detachfromtheoutcomeof howandwhenyourmanifestionswillcome.
S I X S T E P S T O
DAILY MANIFESTATION
I WANT TO MANIFEST:
MY DESIRES:
VISUALIZATION:
I see I have I feel
MY DAILY AFFIRMATIONS
2. 3.
2. 3. 1. ACTION PLAN 1.
LETTING GO OF CONTROL
Reflect on the concept of letting go. How can these releasing the need for control positively impact your ability to change your life?
DAILY MANIFESTATION
I WANT TO MANIFEST:
MY DESIRES:
VISUALIZATION:
I see I have I feel
MY DAILY AFFIRMATIONS
2. 3.
2. 3. 1. ACTION PLAN 1.
CELEBRATING SMALL WINS
List and acknowledge your recent small wins. Recognizing these win's can motivate you to continue to shift your mentality from scarcity to abundance.
MY VISION BOARD
PERSONAL
FAMILY
HEALTH RELATIONSHIPS
CAREER
LIFESTYLE
DAILY MANIFESTATION
I WANT TO MANIFEST:
MY DESIRES:
VISUALIZATION:
I see I have I feel
MY DAILY AFFIRMATIONS
2. 3.
2. 3. 1. ACTION PLAN 1.
List positive affirmations you can repeat on a daily basis to attract more positivity into your life.
AFFIRMATIONS 101
SOUL
1:SUCCESS
Iamsurroundedbyopportunities,andseizethemwithconfidence
Itrustinmyabilitytocreatethelifeidesire
Iamopentotheabundanceofopportunitiesthatcomemyway
Successflowstomeeffortlessly
2: GRATITUDE
Iamgratefulfortheabundancethatflowsintomylife
Igratefulforthepresentmomentandthebeautyitholds
EachdayIfindnewreasonstobethankful
Mylifeisaconstantflowofappreciationandlove
3:STRENGTH
Iamstrong,resilientandcapableofovercominganyobstacle
Itrustmyabilitytohandlewhatevercomesmyway
Iembracethepowerwithinmetocreatepositivechange
Iamdeservingofallthegoodthingscomingmyway
4: ABUNDANCE
The universe provides me with everything I need in abundance I release all resistance to abundance and success I trust that he more i give the more I receive I release any scarcity mindset and embrace all that I have
5: SELF LOVE
IamworthyofloveandrespectjustasIam
Iamenough,justasiam
EverydayIgrowinself-loveandappreciations
Ireleaseallself-criticismandembraceself-compassion
A F F I R M A T I O N S F O R T H E
DAILY MANIFESTATION
I WANT TO MANIFEST:
MY DESIRES:
VISUALIZATION:
I see I have I feel
MY DAILY AFFIRMATIONS
2. 3.
2. 3. 1. ACTION PLAN 1.
STAYING POSITIVE DURING CHALLENGES
Consider how you react to challenges. List the ways you can shift your mindset from “ poor me ” to “lucky me ”
DAILY MANIFESTATION
I WANT TO MANIFEST:
MY DESIRES:
VISUALIZATION:
I see I have I feel
MY DAILY AFFIRMATIONS
2. 3.
2. 3. 1. ACTION PLAN 1.
INNER HARMONY FOR EXTERNAL HARMONY
Consider the idea that inner harmony leads to external harmony. How can creating balance and peace within yourself positively influence your external circumstances?
DAILY MANIFESTATION
I WANT TO MANIFEST:
MY DESIRES:
VISUALIZATION:
I see I have I feel
MY DAILY AFFIRMATIONS
2. 3.
2. 3. 1. ACTION PLAN 1.
A LETTER FROM THE FUTURE
Imagine yourself in the future, having achieved your wildest dreams. Write a letter from that version of yourself to the current version of you. Describe the journey and achievements.
“WHATEVER WE PLANT IN OUR SUBCONSCIOUS MIND AND NOURISH WITH REPETITION AND EMOTION WILL ONE DAY BECOME REALITY ”
- Earl Nightingale
AS YOU CONCLUDE THIS GUIDED JOURNAL, REMEMBER THAT TRUE TRANSFORMATION BEGINS FROM WITHIN. EMBRACE THE JOURNEY OF HEALING, CULTIVATING DISCIPLINE, AND COMMITTING TO SELFIMPROVEMENT AS YOU CRAFT YOUR UNIQUE PATH. KEEP NURTURING YOUR GROWTH, FOR THE JOURNEY OF CREATING YOUR PATH IS AN ON GOING, BEAUTIFUL EVOLUTION.
