7-Day Journal Challenge

HOW TO USE THIS JOURNAL

A. WHAT’S ON MY MIND TODAY?
Let your thoughts out. Write down whatever you are currently thinking about as if you were
talking to one of your friends about it.

THE WHY - Writing things down helps to mature your thoughts. If you’re stressed, you’ll be able to declutter your
mind and let things out, and if you’re excited about the prospect of something happening, you get to manifest it.

B. YESTERDAY’S HIGHLIGHT
Share ONE thing from yesterday that made you really happy. It can be as simple as “I had a
great breakfast,” or as complex as “I made $10,000 dropshipping in 3 hours.”

THE WHY - As time goes on, you’ll be able to track the important things that made you really happy. You will see
how far you’ve come and get a list of events/activities/experiences that directly contribute to elevating your spirits.

C. MY ONE PIECE OF LIFE ADVICE FOR TODAY

Give yourself one piece of life advice based on how you are currently feeling.

THE WHY - Like the last point, as time moves forward, you will build a bank of advice that you’ve believed to be true.
This is especially an important thing to look back on when you’re feeling down.

D. RATE MY LIFE ON 10
Rate each component of your life on a scale of 1-10, where 10 is feeling the most fulfilled in that
component, and 1 is feeling the least fulfilled. Then, share a bullet-point list of things that you
can do today and this week to improve each of those ratings.

THE WHY - Everything in this journal template serves as a timestamp of your life. When you attribute certain ratings
to your life, you are actively acknowledging that there is room to be improved, and you are also sharing actionable
ways that you can improve. Most of the time, we know we could be better, but don’t share with ourselves HOW we
can be better. This is your chance to end that terrible habit.

E. TODAY’S SCHEDULE
In bullet-point form, write down the list of things you want to accomplish today, based on the
goals that you have set in the goal tracker (see previous section). Manifest your actions.

THE WHY - Simple: Fail to plan, plan to fail. Make a habit of knowing what you need to do today to have a great
day.
Date: M T W Th F Sa Su How Do I Feel?
Rating On 10:

What’s On My Mind Today?

Yesterday’s Highlight

My One Piece Of Life Advice For Today

Rate My Life On 10 Today’s Schedule

Career: Mental Health:

Relationships: Health:

Self-Love: Ambition:

What can I do today & this week to improve these ratings?

THE SPROUHT WORKBOOK DAY 1

Date: M T W Th F Sa Su How Do I Feel?
Rating On 10:

What’s On My Mind Today?

Yesterday’s Highlight

My One Piece Of Life Advice For Today

Rate My Life On 10 Today’s Schedule

Career: Mental Health:

Relationships: Health:

Self-Love: Ambition:

What can I do today & this week to improve these ratings?

THE SPROUHT WORKBOOK DAY 2

Date: M T W Th F Sa Su How Do I Feel?
Rating On 10:

What’s On My Mind Today?

Yesterday’s Highlight

My One Piece Of Life Advice For Today

Rate My Life On 10 Today’s Schedule

Career: Mental Health:

Relationships: Health:

Self-Love: Ambition:

What can I do today & this week to improve these ratings?

THE SPROUHT WORKBOOK DAY 3

Date: M T W Th F Sa Su How Do I Feel?
Rating On 10:

What’s On My Mind Today?

Yesterday’s Highlight

My One Piece Of Life Advice For Today

Rate My Life On 10 Today’s Schedule

Career: Mental Health:

Relationships: Health:

Self-Love: Ambition:

What can I do today & this week to improve these ratings?

THE SPROUHT WORKBOOK DAY 4

Date: M T W Th F Sa Su How Do I Feel?
Rating On 10:

What’s On My Mind Today?

Yesterday’s Highlight

My One Piece Of Life Advice For Today

Rate My Life On 10 Today’s Schedule

Career: Mental Health:

Relationships: Health:

Self-Love: Ambition:

What can I do today & this week to improve these ratings?

THE SPROUHT WORKBOOK DAY 5

Date: M T W Th F Sa Su How Do I Feel?
Rating On 10:

What’s On My Mind Today?

Yesterday’s Highlight

My One Piece Of Life Advice For Today

Rate My Life On 10 Today’s Schedule

Career: Mental Health:

Relationships: Health:

Self-Love: Ambition:

What can I do today & this week to improve these ratings?

THE SPROUHT WORKBOOK DAY 6

Date: M T W Th F Sa Su How Do I Feel?
Rating On 10:

What’s On My Mind Today?

Yesterday’s Highlight

My One Piece Of Life Advice For Today

Rate My Life On 10 Today’s Schedule

Career: Mental Health:

Relationships: Health:

Self-Love: Ambition:

What can I do today & this week to improve these ratings?

THE SPROUHT WORKBOOK DAY 7

It’s a mindset.