Date__________________
- Did I wake up with “attitude of gratitude and ask what am I grateful for”
- Did I do some light stretching after my shower?
- Did I eat a healthy breakfast? (high fiber, low sugar, fresh fruit, good protein)
- Did I take my supplements to complement what I don’t get in my diet? (Good Multi, Fish Oil, Vitamin C, Anti-Oxidants, Co-Q-10)
- Did I Exercise or plan to today? Look at myself naked in the mirror to know why? (20 minutes interval cardio training, 45 minutes yoga or strength training, be mindful of intensity level, push yourself )
- Did I eat healthy snacks (Ultrameal, fresh fruit, raw nuts)
- Did I feed and challenge my brain? Use it or lose it!! (read, crossword puzzle, learn a new skill, teach a new skill, turn off the TV at night, spend time with friends, family, social groups such as reading club, bridge club, community learning center, etc.)
- Did I drink 50-70 oz of water (keep a water bottle with you in the car or at your desk)
- Did I practice (4-7-8) breathing, Inhale for a count of 4, hold for a count of 7 and exhale for a count of 8, repeat 5 times. Complete twice a day.
- Did I avoid High Sugar Carbohydrates after 2pm? (anything with flour, refined sugar or high fructose corn syrup)
- Did I read at least one food label today and learn from it?
- Did I love someone or serve someone or something today?
- Did I get 5-7 servings of vegetables in my diet?
- Did I eat a healthy dinner with my family if possible? (lean protein with veggies, interact and listen to family)
- Did I drink something or do something to sooth my body before sleep (chamomile or green tea, read something light, practice meditation)
- Did I go to bed at a time that will allow me to get 7-9 hours of sleep?
Read this everyday until it become a habit after about 4-6 weeks
