This journal belongs to:

Prioritizing and deciding 1

Out of all the things we can do to improve our physical health, it

can be difficult to decide what to do first. Maybe you bought this
journal, already knowing what 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.

Below, we have listed different important areas that have the most
impact on your physical health. Take an honest look at your life. On
a scale of one to ten, how would you rate these areas of your life?

Physical activity - includes strength, flexibility,

and endurance

Nutrition and diet - includes nutrient intake,

fluid intake, and healthy digestion

Alcohol and drugs - includes consumption of these

substances

Rest and sleep - includes periodic rest and

relaxation, along with high quality sleep

What area is currently the most important for you to improve?

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What are your current negative habits that are related to this area of
your life?

What current habit probably has the biggest negative effect?

What new positive habits could you add to improve this area of
your life?

What new habit would most likely improve this area of your life the
most?

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

positive one?

Yes, I could replace

with

No

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 reduce
the amount of sugar you consume, you could check what kind of
snacks you can eat and/or how the reduced sugar consumption
might make you feel. 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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 DAILY PAGES
Now that you’ve answered the starting questions
and made your planning, we have arrived at your
daily journaling routine. On the daily page you
will write an evaluation of the day and prepare
yourself for the day ahead.
 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:

“
The way to get started is to quit talking and
begin doing.
- Walt Disney

Preparation
Tomorrow I will

Because I am

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 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:

“
Physical fitness is the first requisite of
happiness.
- Joseph Pilates

Preparation
Tomorrow I will

Because I am

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 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:

“
Action expresses priorities.
- Mahatma Gandhi

Preparation
Tomorrow I will

Because I am

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 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:

“
A healthy outside starts from the inside.
- Robert Urich

Preparation
Tomorrow I will

Because I am

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 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:

“
To keep the body in good health is a
duty… otherwise we shall not be able to keep
the mind strong and clear.
- Buddha

Preparation
Tomorrow I will

Because I am

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 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:

“
Things do not happen.
Things are made to happen.
- John F. Kennedy

Preparation
Tomorrow I will

Because I am

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 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:

“
Good health is not something we can buy.
However, it can be an extremely valuable
savings account.
- Anne Wilson Schaef

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!

www.worthytweaks.com/shop