if found, please return to:healthiest... · 7 “when i was thirty, i had no clue. if i’d known...
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Copyright© 2017KimAcedo,MS,CHWC⎢TransformationWellnessForWomen.AllRightsReserved.www.TransformationWellnessForWomen.com⎢P.O.Box2563Pasadena,CA91102
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SetYourselfUpforSuccess
IfyouhavepurchasedtheReDESIGNYourLife*,pleaseusethelinkbelowtoaccesstheprogram:
www.transformationwellnessforwomen.com/master-membership-welcome-page/
Ifyou’dliketopurchaseReDESIGNYourLifeat50%offtheregularpriceof$997orforanyotherreason,[email protected]
ExamplesofHowYou’llTrackYourProgressinYourPlanner
DailyHabitsTrackerExample:
“ComedianJerrySeinfeldadvisedaspiringcomedianBradIsaacthat,becausedailywritingwasthekeytowritingbetterjokes,Isaacshouldbuyacalendarwithaboxforeverydayoftheyear,andeveryday,afterwriting,crossoffthedaywithabigredX.‘Afterafewdaysyou’llhaveachain,’Seinfeldexplained.You’lllikeseeingthatchain,especiallywhenyougetafewweeksunderyourbelt.Youronlyjobistonotbreakthechain.”
-GretchenRubin����
*Remember:Habitsarebehaviors(whatactionsyou’lltake),notoutcomes(whatresultyouwant)HABIT* 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30
Bedby10pm X X X X X X X X X X X X X X X X X X X X X X X X Noeatingafter8pm X X X X X X X X X X X X X X X X X X X X X
100ozwater X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X10minsquiet
time X X X X X X X X X X X X X X X X X
EveningReflectionQ’s X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X
“Whatyoudoeverydaymattersmorethanwhatyoudoonceinawhile.”-GretchenRubin
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MonthlySMARTGoals*Example:*EachS.M.A.R.T.GoalmusthitEACHcriteria:Specific,Measureable,Action-based,Realistic,TimeBoundSleep:Iwill…Get to bed by 10pm every night (notRealistichencethelowconfidenceof6)Get to bed by 10:30pm every night
Confidence(1-10): 6 8 (Confidencelevelmustbeatleastan8.Ifnot,makethegoalmorerealisticuntilitis.)
Food:Iwill…Take my lunch to work Monday through Friday (and refrain from unhealthy snacks at work)
Confidence(1-10): 9
Mood:Iwill…Make 30 minutes of quiet time for myself each morning (notRealistic,hencethelowconfidenceof5)Make 10 minutes of quiet time for myself each morning
Confidence(1-10): 5 8
Exercise:Iwill…Walk: Mon-Fri; Strength train: Tues & Thurs; Yoga: Sat Walk: Mon, Wed, Fri, Sun; Strength train: Tues & Thurs; Yoga: Sat Walk: Mon, Wed, Fri; Strength train: Tues; Yoga: Sat; Bonus: walk Sunday (keepadjustinguntilit’sRealistic!)
Confidence(1-10): 3 7 8
AnyotherSMARTGoal(s)forthismonth?I will drink 100 ounces of water Monday through Friday. NOMATTERWHAT…thisMUSThappenthismonth:No matter what, I will try a kickboxing class this month to see if I like it!
“Don'tlettheperfectbetheenemyofthegood.”-GretchenRubin
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MyBig5BucketListforLife
BeforeIdie,Iwantto…
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MyTop5CoreValues
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MyTop5Roles
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“Ithinkself-awarenessis
probablythemostimportantthingtowardbeingachampion.”-BillieJeanKing
“Youonlyliveonce,butifyoudoitright,onceisenough.”-MaeWest
“Bigdoesn’tnecessarilymeanbetter.
Sunflowersaren’tbetterthanviolets.”
-EdnaFerber
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YearlyPlanning
Withoutleapsofimagination,ordreaming,welosetheexcitementofpossibilities.
Dreaming,afterall,isaformofplanning.”-GloriaSteinem
MyThemefortheYear
Big5fortheYear
Iwillaccomplishthese5thingsthisyear:
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Morethananything,thisneedstohappenthisyear:
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“WhenIwasthirty,Ihadnoclue.IfI’dknownhowmuchfun,whatfreedom,wouldbefoundintheseSeptemberyears,Iwould’veliedaboutmyageandgottenheresooner.”
-LynneZielinski
Iwanttotakethesevacationsthisyear: NewthingsIwanttotrythisyear:
NewpeopleIwanttomeetthisyear: Iwanttoreadthesebooksthisyear:
FriendsIwanttoconnect/reconnectwiththisyear: Anythingelse?
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Importantdatesthisyear
(birthdays,anniversaries,medicalappointments,etc.)January:
February: March: April:
May:
June: July: August:
September:
October: November: December:
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Monthof__________________________________________
Self-care/MeTime/FunthingsIwanttodothismonth: Book(s)Iwanttoreadthismonth:
WomenIwanttoconnectwiththismonth: Organizing/Decluttering/PurgingIwanttodothismonth:
SomethingnewIwanttotrythismonth: Newrecipe(s)Iwanttotrythismonth:
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MySMARTGoalsthisMonth
Sleep:Iwill…
Confidencelevel(1-10):
Food:Iwill…
Confidencelevel(1-10):
Mood:Iwill…
Confidencelevel(1-10):
Exercise:Iwill…
Confidencelevel(1-10):
AnyotherSMARTGoal(s)forthismonth?NOMATTERWHAT…thisMUSThappenthismonth:
DAILYHABITSTRACKER
HABIT 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
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WeeklyMealPlanner
Weekof_____/_____ BREAKFAST LUNCH DINNER SNACKS
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Grocerylist:
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DailyEveningReflection
Weekof_____/_____ MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAYTODAY
OnewordtodescribehowIfelttoday:
OnethingI’mmostproudofmyselffortoday:
OnethingIlearnedaboutmyselftoday:
TOMORROW OnethingI’mlooking
forwardtotomorrow:
Ismyfoodprepared?
Aremyclothesprepared?
Anythingelsetoprepare?
THOUGHTSBEFOREBED
Evening
Reflection
Quote
“At50,IbegantoknowwhoIwas.Itwaslikewakinguptomyself.”
-MayaAngelou
“Youhavetoaccept
whatevercomesandtheonly
importantthingisthatyoumeetitwithcourageandwiththebestthatyouhavetogive.”-EleanorRoosevelt
“Ifindthatwhenwereallyloveandacceptandapproveof
ourselvesexactlyasweare,theneverythinginlife
works.”-LouiseHay
“I’mawomaninprocess.I’mjusttryinglike
everybodyelse.Itrytotakeeveryconflict,everyexperience,andlearnfromit.Lifeisnever
dull.”-Oprah
“Wecannotchangewhatwearenotawareof,andonceweareaware,we
cannothelpbutchange.”-SherylSandberg
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WeekendPrep
WhatSelf-care/MeTimedoIhaveplannedfortheweekend?
Prepfortheweek:Mealplanner,groceries,mealprep,laundry,etc.
Notes/Thoughts/Reflections:
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WeeklyMealPlanner
Weekof_____/_____ BREAKFAST LUNCH DINNER SNACKS
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Grocerylist:
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DailyEveningReflection
Weekof_____/_____ MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAYTODAY
OnewordtodescribehowIfelttoday:
OnethingI’mmostproudofmyselffortoday:
OnethingIlearnedaboutmyselftoday:
TOMORROW OnethingI’mlooking
forwardtotomorrow:
Ismyfoodprepared?
Aremyclothesprepared?
Anythingelsetoprepare?
THOUGHTSBEFOREBED
Evening
Reflection
Quote
“Successfulpeople
understandthatyoudon’tneedtomakethingscomplicated.”-AnneMcKevitt
“Therearetwowaysofmeetingdifficulties.You
alterthedifficultiesoryoualteryourselftomeetthem.”-PhyllisBottome
“I’mawoman,ofcourseIstillhavecurvesonme,andthat’sok.IhadababyandI’veworkedhard.AndIdon’tthinkwomenshouldhavetofeelthatkindofpressure.I’vedoneitreallyhealthfully,andItookmytime.”-LilyAldridge
“NowI’mlearningto
welcomeaging,aseachdecadeoflifebringsitsownchallenges,joys,sorrows,andteachings.Idon’tfearaging,forIknowthatit’sasmuch,andasimportant,apartofmylifeasmyyouth.”
-MelodyBeattie
“Successisgettingwhatyouwant,happinessiswantingwhatyouget.”-IngridBergman
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WeekendPrep
WhatSelf-care/MeTimedoIhaveplannedfortheweekend?
Prepfortheweek:Mealplanner,groceries,mealprep,laundry,etc.
Notes/Thoughts/Reflections:
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WeeklyMealPlanner
Weekof_____/_____ BREAKFAST LUNCH DINNER SNACKS
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Grocerylist:
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DailyEveningReflection
Weekof_____/_____ MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAYTODAY
OnewordtodescribehowIfelttoday:
OnethingI’mmostproudofmyselffortoday:
OnethingIlearnedaboutmyselftoday:
TOMORROW OnethingI’mlooking
forwardtotomorrow:
Ismyfoodprepared?
Aremyclothesprepared?
Anythingelsetoprepare?
THOUGHTSBEFOREBED
Evening
Reflection
Quote
“Alwaysconcentrateonhowfaryouhavecome,ratherthanhowfaryouhavelefttogo.Thedifferenceinhoweasyitseemswillamazeyou.”-HeidiJohnson
“Thenextyearsaregoingtobeaboutcreatingalife,andalivingspacethatservesmeandreflectsmytruenature.”-JoyceJones
“Whenwedothebestwecan,weneverknowwhat
miracleiswroughtinourlife,orinthelifeofanother.”-HelenKeller
“Lovehowyoulook,smell,andfeel.Lovethecolorofyour
eyes,thecolorofyourhair,andtheradianceofyourheart.Lovehowyoulaugh.Lovehowyoucry.Loveyourmistakes,andloveallthegoodyou’vedone.”-MelodyBeattie
“Youcan’tbethatkid
standingatthetopofthewaterslide,
overthinkingit.Youhavetogodownthechute.”-TinaFey
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WeekendPrep
WhatSelf-care/MeTimedoIhaveplannedfortheweekend?
Prepfortheweek:Mealplanner,groceries,mealprep,laundry,etc.
Notes/Thoughts/Reflections:
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WeeklyMealPlanner
Weekof_____/_____ BREAKFAST LUNCH DINNER SNACKS
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Grocerylist:
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DailyEveningReflection
Weekof_____/_____ MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAYTODAY
OnewordtodescribehowIfelttoday:
OnethingI’mmostproudofmyselffortoday:
OnethingIlearnedaboutmyselftoday:
TOMORROW OnethingI’mlooking
forwardtotomorrow:
Ismyfoodprepared?
Aremyclothesprepared?
Anythingelsetoprepare?
THOUGHTSBEFOREBED
Evening
Reflection
Quote
“Owningourstorycanbehardbutnotnearlyasdifficultasspendingourlivesrunningfromit.”
-BreneBrown
“Thechallengeisnottobeperfect...it’stobewhole.”-JaneFonda
“Strivingforexcellence
motivatesyou;strivingforperfectionisdemoralizing.”-HarrietBraiker
“Bebold.If
you’regoingtomakeanerror,makeadoozey,anddon’tbe
afraidtohittheball.”
-BillieJeanKing
“Andthedaycamewhentherisktoremaintightinabudwasmore
painfulthantheriskittooktoblossom.”-AnaisNin
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WeekendPrep
WhatSelf-care/MeTimedoIhaveplannedfortheweekend?
Prepfortheweek:Mealplanner,groceries,mealprep,laundry,etc.
Notes/Thoughts/Reflections:
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WeeklyMealPlanner
Weekof_____/_____ BREAKFAST LUNCH DINNER SNACKS
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Grocerylist:
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DailyEveningReflection
Weekof_____/_____ MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAYTODAY
OnewordtodescribehowIfelttoday:
OnethingI’mmostproudofmyselffortoday:
OnethingIlearnedaboutmyselftoday:
TOMORROW OnethingI’mlooking
forwardtotomorrow:
Ismyfoodprepared?
Aremyclothesprepared?
Anythingelsetoprepare?
THOUGHTSBEFOREBED
Evening
Reflection
Quote
“Remember,alltheanswersyouneedareinsideofyou;youonlyhavetobecomequietenoughtohearthem.”-DebbieFord
“Wemayencountermanydefeats,butwemustnotbedefeated.”
-MayaAngelou
“Mostofushavetroublejuggling.Thewomanwhosaysshedoesn’tissomeone
whomIadmirebuthavenevermet.”-BarbaraWalters
“Loveyourselffirstand
everythingelsefallsintoline.Youreallyhavetoloveyourselftogetanythingdoneinthisworld.”
-LucilleBall
“Awomanislikeateabag-onlyinhotwaterdoyourealizehowstrongsheis.”-NancyReagan
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WeekendPrep
WhatSelf-care/MeTimedoIhaveplannedfortheweekend?
Prepfortheweek:Mealplanner,groceries,mealprep,laundry,etc.
Notes/Thoughts/Reflections:
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ReflectionforMonthof___________________
Lookbackatwhatyouwantedtoaccomplishthismonth.DrawalinethroughwhatyouDIDaccomplish.Forwhatyoudidn’t,decideifyouwanttotransferitovertonextmonth’sgoals.Ifso,dothat.Ifnot,simplydon’ttransferittonextmonth’sgoals.Feelfreetocreatenewhabits/goals,etc.
Overall,whatareyoumostproudofyourselfforthismonth?Whatwerethebiggestlessonsyoulearnedthismonth?Howdidyouliveyourthemethismonth?WhatoneareadoyouMOSTwanttoimproveonnextmonth?Whatstepswillyoutaketomakeprogressinthatarea?Whatareyoulookingforwardtonextmonth?