This journal belongs to:

PRIORITizing and deciding 1,2

Out of all the things we want to do and accomplish, it can be

difficult to decide what to do first. Maybe you bought this journal,
already knowing what kind of challenge you want to do. It is also
possible that you are not sure yet. If that is the case, this section is
for you. We will help you pick a challenge that will be great for you
to do at this point in time.

Before choosing your activity, it is important to know which

activities reduce stress. Many popular activities that people do in
their free time do not make them feel any better at all. But isn’t
that what leisure time is for? It’s a time to enjoy what you do and
to completely forget your normal responsibilities. A time to charge
your energy and make yourself feel better.

The following table shows which leisure activities are most effective
in reducing stress and which leisure activities are least effective at
reducing stress (American Psychological Association) (Pg. 137 of The
Willpower Instinct - Kelly McGonigal Ph.D.).

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Meest effectief 1-10 Minst effectief 1-10

Sport & exercise Gambling

Prayer/Religous
Shopping
service

Reading Smoking

Listening to music Drinking

Spending time with

Eating
friends or family

Receiving a massage Playing video games

Walking/hiking Surfing the internet

Watching TV for lon-

Meditation or yoga
ger than 2 hours

Creative hobbies

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Take a good look at the activities you do most frequently at the
moment. Are these activities predominantly in the left or in the right
column? Or neither, because, for example, you are too busy with
your work? Check the activities that you do on a regular basis.

Are there any other activities / habits you spend time on that are not
yet in the table? Are these activities stress-reducing or not? Write
them into the table.

Are there any other activities you would like to do that are not
yet in the table? Are these activities stress-reducing or not? Write
them into the table. Tip: Do some research for inspiration on all the
different activities you could do.

On a scale of one to ten, what grade would you give each activity in
the left column looking at what you would prefer to do during your
free time? (place the number next to each activity)

Check out the highest scoring activities. Which (extra) activity would

fit best in your current lifestyle?

On a scale of one to ten, what grade would you give each activity
in the right-hand column looking at what you would normally
prefer to do during your free time? (place the number next to each
activity)

Which activity do you think has the most negative effect at the
moment?

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Is there a way to replace your current most negative habit with a
positive one?

Yes, I could replace

with

Looking back at these questions, what challenge will you do?

For 30 days I will

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 Starting questions
Activity
Everyday I will

Now that you’ve written down your 30 day activity, we recommend

that you do some research. For example, if you’ve chosen to paint
an hour every night for 30 days, you might want to look for tips and
tricks or supplies to do this in a good and fun way. Google is your
friend with this, but you could also ask experts to get to know more
about your activity.

What are the biggest discoveries from your research?

Motivation
What is your main objective with this challenge?

What are the guaranteed benefits from doing this challenge?

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What do you think the benefits could be of having this habit?

What positive effect could those benefits have on your life and how
would it feel if you had that life?

What kind of positive effect could having this habit have on other
people’s lives?

What would you be missing if you would never try this habit?

It is important to remember your motivation during your challenge.

Why did you start this challenge? Remembering this will help you to
get through harder days. Whenever you feel slightly unmotivated to
do your activity, re-read this section.

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 And so your journey begins...

Preparation
Tomorrow I will

Because I am
 Day 1 /30
Date / /

Evaluation
How was your activity today?

Very tough Challenging Doable Fairly easy Piece of cake

What can you say about today?

Word(s) of the day:

“
Spend your free time the way you like, not the
way you think you’re supposed to.
- Susan Cain

Preparation
Tomorrow I will

Because I am

40
 Day 2 /30
Date / /

Evaluation
How was your activity today?

Very tough Challenging Doable Fairly easy Piece of cake

What can you say about today?

Word(s) of the day:

“
Your success will be in direct proportion to
how you spend your ‘free’ time.
- Mike Dunlap

Preparation
Tomorrow I will

Because I am

41
 Day 3 /30
Date / /

Evaluation
How was your activity today?

Very tough Challenging Doable Fairly easy Piece of cake

What can you say about today?

Word(s) of the day:

“
When you get some free time, write. When you
get some lazy time, plan. When you get down
time, world build. When your time comes,
shine!
- Ace Antonio Hall

Preparation
Tomorrow I will

Because I am

42
 Day 4 /30
Date / /

Evaluation
How was your activity today?

Very tough Challenging Doable Fairly easy Piece of cake

What can you say about today?

Word(s) of the day:

“
When I do get free time, I spend a lot of it at
home with my family and my close friends and
I think that’s what keeps me happy, healthy,
grounded, and totally in check.
- Leighton Meester

Preparation
Tomorrow I will

Because I am

43
 Day 5 /30
Date / /

Evaluation
How was your activity today?

Very tough Challenging Doable Fairly easy Piece of cake

What can you say about today?

Word(s) of the day:

“
Free time is the enemy of progress.
- Casey Neistat

Preparation
Tomorrow I will

Because I am

46
 Day 6 /30
Date / /

Evaluation
How was your activity today?

Very tough Challenging Doable Fairly easy Piece of cake

What can you say about today?

Word(s) of the day:

“
We try to ‘self-medicate’ ourselves against
boredom with mobile phones in any given
moment of free time.
- Alex Bogusky

Preparation
Tomorrow I will

Because I am

47
 Day 7 /30
Date / /

Evaluation
How was your activity today?

Very tough Challenging Doable Fairly easy Piece of cake

What can you say about today?

Word(s) of the day:

“
Free time is a terrible thing to waste. Read a
book.
- E. A. Bucchianeri

Time for your Weekly Evaluation!

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 Order Your complete Journal at
Www.worthytweaks.com

With downloading this Mini-Journal you’ve taken initiative to improve

something is your life. That’s amazing! As people, we become happy with
progress. The steps don’t have to be big, but preferably on a daily basis. We
would love to help you more on your personal growth journey!

This Mini-Journal is sneak peek of the complete journal:

In the complete journal you’ll find:

The complete 30 days

You’re going to complete your 30 day challenge, right? Come on!
The 30 day challenge model from Worthy Tweaks
Learn the underlying science of changing habits with the 30 day challenge.
Supporting information regarding your challenge
We’ll explain what’s important and helpful to take into account during your
challenge.
Partner contract
You can make up a contract with someone who will hold you accountable.
Implementation plan
You’ll be helped in making bulletproof plan for your desired change.
Rewards
You’re going to learn to reward yourself at the right moments.
Weekly Enrichments
During your 30 day Challenge you sometimes need a little extra push and
guidance with extra wisdom from our habit experts.
Weekly Evaluations
Every week you’ll review your week and determine your lessons and
action points
Final evaluation
Afterwards you evaluate your experience and determine how you’re are
going to take it from there.

You’ve already taken the first step. Get the best out of yourself and order the full
journal!

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