THE HABIT CHANGE JOURNAL · The Habit Change Journal: Simple steps to create big change in your...

the habit change journal

Simple steps to create big change in your life


USING THE HABIT CHANGE JOURNAL

What’s your biggest dream? Do you want to chase after that perfect job? Save money for a house? Find new and exciting ways to get healthy and have fun?

Whatever your big, bold dreams are, it can be hard to know where to start. One thing we know at Health Coach Institute is that changing your habits can change your life. We believe that changing small habits, one at a time, will lead to big transformations.

The key is to implement small, healthy habits in the “big” areas of your life. By making little changes, you still make progress towards your goals without getting overwhelmed.

The Habit Change Journal: Simple steps to create big change in your life helps you change just a few habits each month. By the end of the year, all of those small changes add up to big changes in your life!

A few notes for using The Habit Change Journal:

• Each month has a theme and we’ve broken down each month into four weeks.• Each week tackles one big area of your life: Health, Money, Love/Relationships,

and Career.• We’ve provided four examples of small changes you can make each week,

but also left room for you to create your own! • You’ll have a place to reflect on the progress you’ve made each week. We

encourage you to be honest with yourself. Identify what you did well and what you’d like to improve.

• There is a page to track your progress, so that you can write down what you actually did each day that brought you closer to your goals.

• At the end of each month you’ll have a chance to reflect on the month as a whole and get prepared for the next month.

• We have one week each month devoted to relationships. But that doesn’t necessarily mean a romantic relationship! Our bonds with our children, siblings, parents, partner, friends, and colleagues are all important, so you can use these exercises to deepen your connection with all of the people in your life.

• We’ve provided an example of one week to get your creative juices flowing!

Our hope is that this journal turns into 365 days of transformational change and helps you implement small, healthy habits that add up to one big, amazing life!

month 1If you set yourself up for success, anything is possible.

s ple

J u y

Prep ed for mak big g fe exc ed to impl new hab s!

2018

This month is about getting ready for your year of transformation. It’s time to

take stock, take action, and put yourself in the best position to move forward

and say YES to making real and lasting change in your life. You’ve got this!

S E T YO U R S E LF U P FO R S U CCE SS

M O NTH

AT TH E E N D O F TH I S M O NTH I WA NT TO FE E L :

Y E A R

HealthDon e d equipm h I no nger n d.

week 1 HE

AL

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STAR T WITH YO U R B E ST S E LF

SCHEDULE A COMPLETE PHYSICAL WITH YOUR DOCTOR OR AN APPOINTMENT WITH

YOUR HEALTH COACH.

DUST OFF THE TREADMILL, CREATE A WORKOUT SPACE, AND UPGRADE YOUR GEAR

IF NECESSARY.

CREATE OR ADD TO A FITNESS BOARD ON PINTEREST. ADD HEALTHY RECIPES AND NEW

WORKOUT IDEAS.

MARK YOUR CALENDAR AND SCHEDULE REGULAR EXERCISE—AIM FOR 3 TIMES A WEEK.

A D D IT I O N A L R E FLEC TI O N :

s ple

HealthExc ed nervous a le rwh med.

I did pr y w l impl new hab s, b c b er.

F me, b ea re y only t k a few n .

I c f me to s e import to me, I just have to ma e o e. I comp ed b one of go s for w k, so I'd to b er next w k.

My f d w w for a run w h meMy kids w j ped on e tr p e w h meMy he !

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T H I S W E E K I F E LT:

T H E H A R D E S T PA R T O F T H I S W E E K WA S :

T H E B I G G E S T TA K E AWAY WA S :

T H I S W E E K I ’ M G R AT E F U L F O R :

s ple

HealthSt ted jo n !

J ped on tr p e w h kids for 20 n

Cre ed 2 new P te t bo ds

W for a 30 n e run

S eduled a ctor’s a o tm r for 30 n .

1-6-19

1-7-19

1-8-19

1-9-19

1-10-19

1-11-19

1-12-19

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s ple

month 1

This month is about getting ready for your year of transformation. It’s time to

take stock, take action, and put yourself in the best position to move forward

and say YES to making real and lasting change in your life. You’ve got this!

S E T YO U R S E LF U P FO R S U CCE SS

M O NTH


Y E A R

“Setting goals is the first step in turning the invisible into the visible.” ~Tony Robbins

Healthweek 1 H

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STAR T WITH YO U R B E ST S E LF

SCHEDULE A COMPLETE PHYSICAL WITH YOUR DOCTOR OR AN APPOINTMENT WITH

YOUR HEALTH COACH.

DUST OFF THE TREADMILL, CREATE A WORKOUT SPACE, AND UPGRADE YOUR GEAR

IF NECESSARY.

CREATE OR ADD TO A FITNESS BOARD ON PINTEREST. ADD HEALTHY RECIPES AND NEW

WORKOUT IDEAS.

MARK YOUR CALENDAR AND SCHEDULE REGULAR EXERCISE—AIM FOR 3 TIMES A WEEK.


M O NTH 1

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Moneyweek 2 M

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F R E S H E N U P YO U R F I NAN CE S

COMPLETE A COMPREHENSIVE ACCOUNT REVIEW, CHECKING THAT FEES AND INTEREST RATES

FOR YOUR CREDIT CARDS AND BANK ACCOUNTS ARE THE BEST AVAILABLE.

CREATE A BUDGET SPREADSHEET OR DOWNLOAD AN APP TO CREATE A BUDGET. MAKE IT READILY

AVAILABLE TO REFER BACK TO.

TRIM ANY EXCESS—GET RID OF OLD SUBSCRIPTIONS, DOUBLE CHECK WHAT’S ON AUTO-PAY, ETC.

IF YOU HAVEN’T YET, FIND A FINANCIAL ADVISOR TO MEET WITH ABOUT PLANNING FOR THE FUTURE.

ASK FRIENDS OR FAMILY MEMBERS FOR A RECOMMENDATION.


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G IVE YO U R R E L ATIO N S H I P S A CLE AN S L ATE

PURGE SOCIAL MEDIA OF ANY TOXIC “FRIENDS” AND ADD PEOPLE WHO ENRICH

AND EMPOWER YOU.

GET AN ACCOUNTABILITY PARTNER TO HELP KEEP YOU ON TRACK WITH YOUR GOALS.

LET YOUR FRIENDS/FAMILY/LOVED ONES KNOW ABOUT YOUR YEAR-LONG TRANSFORMATION

—THEY MAY WANT TO JOIN YOU!

SCHEDULE AT LEAST ONE HOUR A WEEK FOR SELF-CARE.


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M O NTH 1

Careerweek 4 C

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MAK E S PACE FO R S U CCE SS

UPDATE YOUR RESUME AND LINKEDIN PROFILE.

SCHEDULE AN HOUR A WEEK FOR INDUSTRY RESEARCH.

IDENTIFY CONTINUOUS LEARNING OPPORTUNITIES.

SCHEDULE TIME WITH YOUR BOSS (IF YOU HAVE ONE) TO TALK ABOUT WAYS TO IMPROVE EFFICIENCY,

TAKE ON NEW PROJECTS, ETC.


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month 1R E F LEC TIO N

H O W D O I F E E L A F T E R O N E M O N T H :

H O W C A N I I N C O R P O R AT E W H AT I L E A R N E D T H I S M O N T H M OV I N G F O R WA R D ?

W H AT A M I M O S T P R O U D O F ?

Everything is possible and there is always a way.

~ Carey Peters

month 2“We are what we repeatedly do. Success is not an action but a habit.” ~Aristotle

Bad habits let your brain run on autopilot, causing more harm than good.

We’re here to help you break the cycle and turn those bad habits into good

ones, and set you up for positive change—for life.

B R E AK O UT O F BAD HAB IT S

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Healthweek 1M O NTH 2

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STOP HITTING THE SNOOZE BUTTON AND ENSURE A GOOD NIGHT’S REST BY GOING TO

BED EARLIER.

DO MORE THAN JUST SHOW UP FOR YOUR WORKOUT. MAKE SURE YOU’RE GIVING 100%

FOR MAXIMUM RESULTS.

REMOVE ONE BAD FOOD FROM YOUR DIET. FOR EXAMPLE, CUT BACK ON OR STOP

DRINKING SODA.

DON’T ERASE GOOD BEHAVIOR WITH A BAD REWARD...A 45 MINUTE SPIN CLASS SHOULDN’T

RESULT IN A TRIP TO A FAST FOOD DRIVE-THRU.


TAK E CHARG E O F YO U R H E ALTH HAB IT S


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Moneyweek 2M O NTH 2

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MAK E S MALL CHAN G E S FO R B I G F I NAN CIAL I M PAC T

SET REALISTIC GOALS. IF YOU CAN ONLY SAVE $10 A WEEK, THAT’S OKAY! START SMALL

AND KEEP SAVING.

LIVE IN THE U.S.A FIND UNCLAIMED FUNDS OR MONEY OWED TO YOU BY CHECKING

THIS FREE GOVERNMENT WEBSITE.

DON’T GIVE IN TO TEMPTATION—THINK ABOUT EACH PURCHASE BEFORE YOU MAKE IT.

FOR EXAMPLE, DON’T SHOP WHILE YOU’RE HUNGRY (THAT’S HOW THE TWINKIES COME HOME!)

SUBSTITUTE ONE WEEKLY FOOD EXPENSE SUCH AS EATING OUT FOR LUNCH OR BUYING COFFEE

IN THE AFTERNOON WITH SOMETHING YOU CAN BRING FROM HOME.


https://www.usa.gov/features/free-official-sources-to-find-unclaimed-money


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MAK E CH O ICE S AN D CHAN G E S THAT E N R ICH AN D STR E N GTH E N YO U R R E L ATIO N S H I P S

IDENTIFY UNHEALTHY PATTERNS IN YOUR RELATIONSHIPS SO YOU CAN START WORKING TO CHANGE

THEM. FOR EXAMPLE, DON’T AVOID CONFRONTATION WHEN IT’S NECESSARY OR GIVE THE SILENT

TREATMENT WHEN YOU’RE ANGRY.

DON’T LET EMAILS, TEXTS, AND VOICEMAILS GO UNANSWERED. KEEP THE LINES OF COMMUNICATION

OPEN AND RUNNING.

SURROUND YOURSELF WITH PEOPLE WHO ENRICH YOUR LIFE AND EMPOWER YOU.

BE YOUR BEST SELF. WHEN YOU GIVE YOUR ALL, OTHERS WILL DO THE SAME.


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Careerweek 4M O NTH 2

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I M P ROVE YO U R P RO D U C TIVIT Y AN D S U CCE SS WITH S I M P LE CHAN G E S

IF YOU’RE NOT FEELING CHALLENGED, FIND CREATIVE WAYS TO STRETCH YOURSELF AT WORK.

IF THERE ARE DIFFICULT RELATIONSHIPS AT WORK, TAKE STEPS TO ADDRESS THEM. SCHEDULE A

MEETING, REACH OUT TO HR, ETC.

REFINE YOUR SCHEDULE. KEEP YOURSELF ACCOUNTABLE FOR HOW YOU SPEND YOUR TIME AND

LOOK FOR AREAS TO IMPROVE EFFICIENCY AND PRODUCTIVITY.

DRESS FOR SUCCESS. PUT YOUR BEST FOOT FORWARD NO MATTER WHAT THE SITUATION. YOU’LL

MAKE A BETTER IMPRESSION AND YOU’LL FEEL BETTER TOO.



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month 2 Habits determine your quality of life.~Stacey Morgenstern and Carey Peters

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H O W D O I F E E L A F T E R T W O M O N T H S :



month 3When we throw out the physical clutter, we clear our minds. When we throw out the mental clutter, we clear our souls.~Gail Blanke

Clearing clutter is about more than cleaning closets and tidying up. It’s

about making space physically, emotionally, and spiritually. When you’ve

cleared space you’re open to new experiences, you have more time, and

you feel lighter, brighter, and free!

CLE AR I N G TH E CLUT TE R

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CLE AN O UT YO U R F R I DG E AN D PANTRY

REMOVE EVERYTHING FROM THE SHELVES OF YOUR FRIDGE AND PANTRY, WIPE DOWN THE SHELVES, ETC.

REPLACE ONE OF YOUR FAVORITE UNHEALTHY SNACKS WITH FRUITS, VEGETABLES, OR NUTS.

REMOVE ITEMS WITH HIGH-FRUCTOSE CORN SYRUP FROM YOUR DIET, AND YOUR FAMILY’S TOO!

DISCARD ALL EXPIRED ITEMS.



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G E T YO U R F I NAN CE S I N O R D E R

ORGANIZE AND FILE AWAY PAPERWORK YOU NEED TO KEEP.

SHRED DOCUMENTS WITH PERSONAL INFORMATION THAT YOU NO LONGER NEED.

START USING THE BUDGET YOU CREATED IN MONTH ONE!

SCAN IMPORTANT DOCUMENTS SO YOU CAN ACCESS THEM FROM ANYWHERE.



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G E T CLE AR WITH YO U R LOVE D O N E S

SYNC YOUR CALENDAR WITH YOUR PARTNER AND MAKE TIME FOR JUST THE TWO OF YOU.

SHARE A HIDDEN GOAL OR DREAM WITH SOMEONE YOU LOVE AND HAVE THEM DO THE SAME.

MAKE CHANGES TO YOUR BEDROOM OR SHARED SPACES TO SUPPORT CONNECTION.

CLEAR THE AIR ABOUT A HABIT YOU’D LIKE SOMEONE CLOSE TO YOU TO CHANGE...AND HAVE THEM

DO THE SAME.

A D D I T I O N A L R E F L E C T I O N :

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MAK E S PACE FO R N E W I D E A S AT WO R K

START FRESH. CLEAN YOUR DESK TO GIVE YOURSELF A NEW OUTLOOK.

ORGANIZE YOUR PAPERWORK AND EMAIL INBOX.

CLEAN UP YOUR COMPUTER! ORGANIZE DESKTOP FILES, CLEAR OUT PROGRAMS YOU DON’T USE, AND

ALWAYS BACK IT UP!

TACKLE ONE SMALL PROJECT YOU’VE BEEN PUTTING OFF.



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Have gratitude for the things you're discarding. By giving gratitude, you're giving closure to the

relationship with that object, and by doing so, it becomes a lot easier to let go.

~ Marie Kondo

H O W D O I F E E L A F T E R T H R E E M O N T H S :



month 4Self-care is giving the world the best of you, instead of what’s left of you. ~Katie Reed

Self-care is more than an afternoon at the spa or some “me time.” It’s

taking care of your physical, emotional, and mental needs. It’s also a key

component of self-love—the unconditional feeling of love, appreciation, and

acceptance for yourself.

S E LF - CAR E

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MAK E YO U R P H YS ICAL AN D M E NTAL H E ALTH A P R IO R IT Y

FUEL YOUR BODY WITH THE RIGHT FOODS. INCORPORATE MORE FRUITS, VEGETABLES, AND WHOLE

GRAINS INTO YOUR DIET.

ALREADY HAVE A REGULAR EXERCISE SCHEDULE? MIX IT UP, AND DO SOMETHING THAT CHALLENGES

YOU. NOT EXERCISING REGULARLY? GET STARTED!

NEED TO OVERCOME SOME HURDLES OR CHALLENGING ISSUES? A HEALTH COACH CAN HELP!

SCHEDULE A CONSULTATION. CHECK OUT HEALTH COACH MATCH TO GET STARTED!

ADD 15 MINUTES OF MINDFUL MEDITATION TO YOUR DAY.



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S H OW YO U R F I NAN CE S SO M E LOVE

STILL SAVING FROM MONTH ONE? TRY ADDING 5 MORE DOLLARS A WEEK! STOPPED SAVING?

START UP AGAIN. IT ADDS UP FAST!

SET UP A SYSTEM TO PAY YOUR BILLS ON TIME. LOOK INTO ONLINE BANKING, BALANCE THE

CHECKBOOK, AND SET CALENDAR REMINDERS.

IT’S OKAY TO SPLURGE EVERY ONCE IN A WHILE. MAKE SPACE IN YOUR BUDGET TO TREAT YOURSELF!

IF POSSIBLE, FIND A WAY TO OUTSOURCE SOMETHING THAT IS STRESSFUL. GET YOUR HOUSE

CLEANED ONCE A MONTH, GET A MEAL DELIVERY SERVICE, GET GROCERIES DELIVERED, ETC.



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B O L STE R YO U R S E LF AN D YO U R R E L ATIO N S H I P S WITH S E LF - CAR E

START EACH DAY WITH A POSITIVE AFFIRMATION. REPEAT IT UNTIL YOU BELIEVE IT.

SURPRISE YOUR PARTNER OR FRIEND WITH A NOTE OR TEXT REMINDING THEM WHY THEY’RE

IMPORTANT TO YOU.

COMPLIMENTS AREN’T JUST FOR OTHERS—BE SURE TO HONOR YOUR OWN POSITIVE TRAITS AND

ACHIEVEMENTS AS WELL.

END EACH DAY BY WRITING DOWN WHAT ACCOMPLISHMENTS (BIG OR SMALL) YOU’RE MOST PROUD

OF AND WHY.


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U S E S E LF - CAR E I N TH E WO R K P L ACE TO I M P ROVE YO U R P E R FO R MAN CE , B OOST M O R ALE , AN D ACCO M P LI S H M O R E

START THE DAY BY TAKING 15 MINUTES TO WRITE DOWN THE TOP THREE THINGS YOU WANT TO

ACCOMPLISH THAT DAY.

BE SURE TO TAKE BREAKS! IT SEEMS SIMPLE, BUT WHEN YOU’RE “IN THE ZONE” HOURS CAN GO

BY WITHOUT YOU NOTICING. SCHEDULE A REMINDER IF NECESSARY.

CELEBRATE SUCCESSES. DID YOU KNOCK A PROJECT OUT OF THE PARK? TOOT YOUR OWN HORN

AND SHARE IT WITH YOUR CO-WORKERS.

SURROUND YOURSELF WITH GOOD PEOPLE. TRY TO WORK WITH PEOPLE WHO INSPIRE

AND SUPPORT YOU.



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Self-care isn’t selfish...it’s the most generous thing you can do for yourself and those around you.

~ Anonymous

H O W D O I F E E L A F T E R F O U R M O N T H S :



month 5Always remember. Your focus determines your reality.~George Lucas

Being focused allows you to pay attention, master distractions, and gain

clarity. By fine-tuning your ability to focus, you’ll be more positive, become

a better problem solver, and have a greater understanding of yourself.

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B E I NTE NTIO NAL WITH YO U R H E ALTH

GIVE YOUR BRAIN A DAILY WORKOUT WITH GAMES AND PUZZLES LIKE SUDOKU, CROSSWORDS, ETC.

INCORPORATE BRAIN-BOOSTING FOODS THAT ARE HIGH IN OMEGA-3 AND ANTIOXIDANTS INTO

YOUR DIET.

GET ENOUGH SLEEP—FATIGUE MAKES IT NEARLY IMPOSSIBLE TO FULLY FOCUS. TRY GOING TO BED

30 MINUTES EARLIER UNTIL YOU’RE GETTING A SOLID 8 HOURS.

ADD YOGA TO YOUR WEEKLY ROUTINE. STUDIES SHOW IT PROVIDES A BOOST TO BOTH YOUR MIND

AND BODY.



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MA STE R YO U R F I NAN CE S

STREAMLINE YOUR BUDGET. SET THE EXACT AMOUNT YOU WANT TO SPEND ON THINGS LIKE

GROCERIES, GOING OUT, THE GYM, ETC AND STICK TO IT!

CONSIDER SWITCHING TO A CREDIT CARD THAT HAS A REWARDS PROGRAM THAT FITS YOUR NEEDS.

IDENTIFY YOUR PAIN POINTS WITH MONEY AND LEARN HOW TO OVERCOME THEM.

DON’T GET CAUGHT UP IN THE HAVES/HAVE NOTS—MAKE A LIST OF THE AMAZING THINGS YOU DO

HAVE AND SET FINANCIAL GOALS TO HELP YOU ATTAIN WHAT YOU WANT.



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F I N E -TU N E YO U R R E L ATIO N S H I P S

IDENTIFY A RELATIONSHIP THAT NEEDS MORE ATTENTION FROM YOU. BRAINSTORM WAYS YOU CAN

SHOW UP FOR THAT PERSON.

FEELING STUCK OR READY FOR A RELATIONSHIP BREAKTHROUGH? COACHING OR COUNSELING CAN

HELP. SCHEDULE AN INITIAL APPOINTMENT.

FOCUS ON YOUR RELATIONSHIP WITH YOURSELF AND MAKE TIME FOR YOU.

PRACTICE GRATITUDE FOR YOURSELF AND FOR OTHERS DAILY. SHARE WITH A LOVED ONE WHY YOU

ARE GRATEFUL FOR THEM EACH DAY.


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FOCU S O N YO U R F UTU R E

FOCUS ON YOUR CAREER PATH. WHAT DO YOU WANT? WRITE DOWN A PLAN FOR THE FUTURE.

EVALUATE YOUR WORKSPACE. WHAT WOULD HELP YOU FOCUS? MAYBE IT’S SOFT MUSIC,

A NEW CHAIR, ETC.

ASK FOR HELP IF YOU NEED IT. IF YOU WANT TO GROW AND LEARN, SEEK OUT A MENTOR

OR NEW TRAINING.

TACKLE THE LEAST DESIRABLE TASKS FIRST EVERY DAY.



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When something or nothing is working in your life, if you focus on your health, everything improves.

~ Stacey Morgenstern and Carey Peters

H O W D O I F E E L A F T E R F I V E M O N T H S :



month 6The present moment is the only moment available to us, and it is the door to all moments.~Thich Nhat Hanh

Being present is more than focusing on the here and now. It’s being

completely in tune with your thoughts, surroundings, emotions, and

body. When you’re present, you are happier, calmer, more relaxed, and

appreciative.

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G E T I N TO U CH WITH YO U R B O DY AN D M I N D

LISTEN TO YOUR BODY AND BE RESPONSIVE WHEN YOU’RE EATING, WORKING,

EXERCISING, AND EVEN RELAXING.

ADD UJJAYI BREATHING TO YOUR DAILY ROUTINE TO CLEAR AND CALM YOUR MIND.

TRACK WHAT YOU EAT AND NOTE HOW IT MAKES YOU FEEL.

TRY WORKING OUT WITH NO MUSIC OR PODCASTS—SEE WHAT HAPPENS WHEN YOU

HAVE TIME TO BE WITH YOUR OWN THOUGHTS!



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TAK E A D E E P E R LOO K I NTO YO U R F I NAN CE S

TRACK YOUR SPENDING FOR A WEEK, KEEPING AN EYE OUT FOR ANY ANOMALIES

OR OVERSPENDING.

START USING AN AUTOMATED SAVINGS APP TO EASILY BUILD UP YOUR NEST EGG.

DONATE TO YOUR FAVORITE CHARITIES (ANY AMOUNT COUNTS!).

TRY USING THE CASH METHOD THIS WEEK. SET ASIDE CASH FOR EVERYTHING

YOU NEED. SOMETIMES THIS CAN GIVE US A DIFFERENT PERSPECTIVE ON SPENDING.



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R E - O P E N , STR E N GTH E N , AN D G ROW YO U R R E L ATIO N S H I P S

SCHEDULE TIME THIS WEEK TO CONNECT WITH PEOPLE WHO ARE IMPORTANT TO YOU.

UNPLUG WHEN OUT WITH YOUR FRIEND OR PARTNER. LEAVE YOUR PHONE AND FOCUS ON THEM.

RECONNECT WITH AN OLD FRIEND, TEACHER, OR MENTOR.

SAY NO TO SOMETHING YOU DON’T WANT TO DO. DON’T FEEL OBLIGATED! REPLACE THAT TIME WITH

SOMEONE WHO BRINGS YOU JOY.


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B U I LD R E L ATIO N S H I P S AN D B E M O R E P R E S E NT AT WO R K

OFFER TO MENTOR A NEW COLLEAGUE OR INTERN.

SEND A TEAM MEMBER AN EMAIL OF APPRECIATION FOR THEIR HARD WORK.

DON’T BE A CLOCK WATCHER—GIVE ALL YOUR ATTENTION TO THE PROJECTS AT HAND RATHER THAN

FOCUSING ON THE END OF THE WORK DAY.

REACH OUT TO COWORKERS AND CONNECT OVER LUNCH OR COFFEE.



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Wherever you are, be all there. ~ Jim Elliot

H O W D O I F E E L A F T E R S I X M O N T H S :



month 7Just believe in yourself. Even if you don’t, pretend that you do and, at some point, you will. ~Venus Williams

Confidence comes from truly accepting and believing in your ability, skills,

and experience. Confidence is knowing that even if you fail, you can pick

yourself up and chase after your biggest dreams. When you’re confident,

you have clarity of mind, determination, and the courage to move forward

into the unknown, taking action to create the life you want.

CO N FI D E N CE

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YO U ’ VE G OT O N E B O DY— ROCK IT !

BUY WORKOUT GEAR THAT MAKES YOU FEEL AMAZING AND ROCK IT WHILE

YOU WORK OUT!

TRY SOMETHING NEW! SIGN UP FOR SOMETHING YOU’VE NEVER DONE BEFORE

AT THE YMCA OR LOCAL GYM.

ASK FOR HELP. SOMETIMES IT’S HARD TO KNOW WHERE TO START, BUT DON’T BE

EMBARRASSED IF YOU WANT TO TRY A NEW DIET OR EXERCISE ROUTINE.

CRANK UP THE TUNES AND HAVE A SOLO DANCE PARTY.


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B E CO N F I D E NT I N YO U R AB I L IT Y TO MAK E YO U R M O N E Y A TOO L TO H E LP YO U R E ACH YO U R G OAL S AN D D R E AM S

EDUCATE YOURSELF. ONE OF THE KEYS TO FINANCIAL CONFIDENCE IS FINANCIAL LITERACY. FIND A

BOOK OR BLOG AND COMMIT TO READING FOR 10 MINUTES A DAY.

GET READY TO RETIRE WITH CONFIDENCE. LOOK AT YOUR 401(K) OR OTHER SAVINGS PLAN AND SEE

IF YOU CAN INCREASE YOUR INVESTMENTS.

CLEAN OUT YOUR WALLET AND ELIMINATE ANY OF THE PAYMENT METHODS THAT NO LONGER SERVE

YOU. (LIKE CREDIT CARDS WITH HIGH INTEREST RATES, EMPTY GIFT CARDS, ETC.).

BUY WITH CONFIDENCE. IF YOU HAVE A MAJOR PURCHASE YOU’RE GETTING READY TO MAKE, DO

YOUR RESEARCH TO FIND THE BEST PRODUCT AT THE BEST PRICE.


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CO N FI D E N CE SOAR S WH E N YO U R R E L ATIO N S H I P S AR E STRO N G

EACH MORNING, TAKE SOME TIME TO CLEAR YOUR MIND AND SET YOUR INTENTION FOR HOW YOU

WILL BE IN YOUR MOST IMPORTANT RELATIONSHIPS.

SHARE AN INSECURITY YOU HAVE WITH A LOVED ONE AND FIND WAYS TO IMPROVE YOUR

CONFIDENCE IN THIS AREA.

DO AN ACTIVITY WITH A LOVED ONE THAT WILL CHALLENGE AND STRENGTHEN YOUR RELATIONSHIP.

TAKE STOCK OF THE MOST IMPACTFUL RELATIONSHIP IN YOUR LIFE. IDENTIFY WHAT IS WONDERFUL

AS WELL AS THINGS YOU’D LIKE TO IMPROVE.


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HAVE TH E CO N FI D E N CE TO S P E AK U P, CR E ATE CHAN G E , AN D CHA S E AF TE R YO U R CAR E E R G OAL S

HAVE A GREAT IDEA? SHARE IT IN YOUR NEXT MEETING.

GO ABOVE AND BEYOND. YOU’LL FEEL BETTER ABOUT YOURSELF IF YOU GO THE EXTRA MILE.

DUE FOR A RAISE? CREATE A LIST OF ACCOMPLISHMENTS THAT SHOWCASE YOUR TALENTS AND

SCHEDULE A TIME TO MEET WITH YOUR BOSS.

GET CLEAR ON YOUR STRENGTHS AND FIND WAYS TO IMPLEMENT THEM INTO WHAT YOU DO

EVERY DAY.


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H O W D O I F E E L A F T E R S E V E N M O N T H S :



month 8In order to master aliveness—in life and in business—we must let go of the habit of being stopped.~Stacey Morgenstern and Carey Peters

Cultivating a sense of aliveness helps us feel like we matter as individuals.

We feel like our contributions count and that our work in the world

changes lives. When we feel alive, we wake up excited for every day,

ready to overcome any challenges and live our very best lives.

ALIVE N E S S

M O NTH


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F I N D J OY I N N O U R I S H I N G YO U R B O DY

IF YOU DON’T ALREADY, START WORKING OUT IN THE MORNING TO START YOUR

DAY OFF WITH ENERGY AND ENTHUSIASM.

MOVE OUT OF YOUR COMFORT ZONE. TRY A FOOD YOU’VE NEVER TRIED BEFORE.

HAVE A SWEET TOOTH? ALLOW YOURSELF TO HAVE A FAVORITE TREAT AND

DON’T FEEL GUILTY!

HAVE A SELF-CARE DAY (OR AN HOUR, WHATEVER WORKS FOR YOU!) AND DO

YOUR FAVORITE THINGS.


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F I N D TH E F R E E DO M TO DO TH E TH I N G S THAT MAK E YO U F E E L ALIVE .

CONTACT YOUR FAVORITE CHARITY AND FIND OUT HOW YOU CAN DONATE YOUR TIME TO MAKE A

DIFFERENCE.

IF YOU CAN AFFORD IT, SET THE DATE FOR YOUR DREAM VACATION.

KNOW ALL THAT MONEY YOU’RE SAVING? PUT IT IN A SAVINGS ACCOUNT TO SET ASIDE FOR A

SPECIAL OCCASION.

INVEST IN YOURSELF. INVEST IN A QUALITY ITEM YOU WILL USE FREQUENTLY FOR YOUR HEALTH,

YOUR JOB, OR YOUR HOME. FOR EXAMPLE, A FITBIT, BRIEFCASE, NEW FRIDGE, ETC.

A D D I T I O N A L R E F L E C T I O N :

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N O U R I S H YO U R R E L ATIO N S H I P S TO FOSTE R D E E P E R CO N N EC TIO N S

HOST A “JUST-BECAUSE” GET TOGETHER WITH FRIENDS, FAMILY, AND LOVED ONES.

BE SPONTANEOUS! CALL A FRIEND ON A WHIM OR TAKE YOUR PARTNER OUT FOR THEIR

FAVORITE MEAL WITH NO PLANNING.

REACH OUT TO PEOPLE IN YOUR COMMUNITY WHO ENJOY YOUR SAME HABITS (A BOOK CLUB,

WRITING GROUP, ETC.).

HELP OTHERS FEEL MORE ALIVE. TELL THEM ABOUT A HABIT THAT’S MADE YOU FEEL HAPPIER,

AND HEALTHIER, AND GIVE THEM THE TOOLS TO IMPLEMENT IT IN THEIR OWN LIFE.


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MAK E TH E M OST O UT O F TH E CAR E E R YO U HAVE

EVERY DAY, WRITE DOWN ONE THING YOU LIKE ABOUT YOUR JOB.

REVAMP YOUR WORKSPACE TO MAKE IT THE MOST PRODUCTIVE, COMFORTABLE

ENVIRONMENT POSSIBLE.

GET INVOLVED. GO TO THE NEXT OFFICE HAPPY HOUR OR ATTEND THE HOLIDAY PARTY.

BOOST MORALE. BRING IN HEALTHY TREATS FOR THE OFFICE.


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The difference between living and feeling alive is using your fear as fuel to fly.

~India Arie

H O W D O I F E E L A F T E R E I G H T M O N T H S :



month 9Allow your passion to become your purpose and it will one day become your profession. ~Gabrielle Bernstein

Is there something you’re yearning to do? Something that keeps you up

at night? Have you hesitated to take those first steps toward that goal

because it seems impractical or you don’t think you have the time or

you’re worried what people will think? Maybe you want to learn a different

language, become a travel writer, or learn to paint. It’s easy to discount

passion projects because they don’t seem practical. But they serve an

important purpose—they ignite excitement, curiosity, and energy.

PA SS IO N P ROJ EC T

M O NTH


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FALL I N LOVE WITH H E ALTH Y L IV I N G

WRITE DOWN ALL THE WAYS HEALTHY LIVING MAKES YOU FEEL HAPPIER,

HEALTHIER, AND MORE ALIVE.

FIND A HEALTHY ALTERNATIVE TO YOUR FAVORITE COMFORT FOOD/GUILTY PLEASURE.

TRY CAULIFLOWER CRUST PIZZA!

IS THERE AN EXERCISE YOU USED TO LOVE? REMIND YOURSELF WHY AND BRING

IT BACK INTO YOUR LIFE!

SHARE IN A FRIEND’S PASSION. REACH OUT AND ASK THEM TO SHOW YOU WHY

THEY LOVE THIS HEALTHY HABIT.


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MAK E A P L AN FO R F U N D I N G YO U R PA SS IO N P ROJ EC T

WHAT ARE YOU PASSIONATE ABOUT? MAKE A LIST AND BRAINSTORM IDEAS FOR TURNING THAT

PASSION INTO A NEW HOBBY OR BUSINESS.

CREATE A BUSINESS PLAN FOR YOUR PASSION PROJECT. NOT SURE HOW? SEE BULLET POINT 4!

RESEARCH PEOPLE WHO ARE MAKING A CAREER OUT OF SOMETHING YOU’RE PASSIONATE ABOUT

AND LEARN MORE ABOUT THEIR JOURNEY.

MAKE AN APPOINTMENT WITH SOMEONE WHO CAN TELL YOU WHAT IT MAY TAKE TO

REALIZE YOUR DREAM.


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G E T S U P P O R T F RO M FAM I LY AN D F R I E N DS

USE FRIENDS/FAMILY/LOVED ONES AS A SOUNDING BOARD FOR YOUR PROJECT.

REACH OUT TO PEOPLE ONLINE OR IN PERSON WHO SHARE YOUR INTERESTS AND

SEE IF YOU CAN COLLABORATE.

SUPPORT SOMEONE YOU LOVE. ASK A FRIEND OR FAMILY MEMBER ABOUT THEIR

PASSION PROJECT AND ASK HOW YOU CAN HELP.

HAVE A SIGNIFICANT OTHER? MAKE SURE YOU HAVE THEIR FULL SUPPORT SO YOU CAN START LIVING

OUT YOUR DREAMS.


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P UT YO U R B I G G E ST D R E AM S TO WO R K

DEVELOP AN OUTLINE FOR A PROJECT AT WORK YOU’RE EXCITED TO OVERSEE.

PARTNER UP! FIND OTHERS IN THE OFFICE WHO SHARE YOUR PASSION AND WORK

WITH THEM TO GET YOUR PROJECT OFF THE GROUND.

DOES YOUR PASSION FALL OUTSIDE YOUR SCOPE OF WORK? REACH OUT TO THE DEPARTMENT

WHO WOULD HEAD UP THIS KIND OF PROJECT AND SEE HOW YOU CAN HELP.

IF YOUR PASSION DOESN’T FIT INTO YOUR CURRENT POSITION OR INDUSTRY AT ALL, SHADOW A

PROFESSIONAL IN YOUR DESIRED FIELD.


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What if your passion is the thing that would have you earn the most money and

make the biggest difference in the world? ~Stacey Morgenstern and Carey Peters

H O W D O I F E E L A F T E R N I N E M O N T H S :



month 10Creativity doesn’t happen from certainty, it happens from uncertainty. ~Stacey Morgenstern and Carey Peters

Creativity lives in all of us, but we don’t always get to use it. Sometimes we get

bogged down with life and work and can’t make time for the things that inspire

us most. When we’re using our creativity, we’re more likely to invent, imagine,

problem-solve, create, and communicate in all areas of our lives.

CR E ATIVIT Y/ I N S P I R ATIO N

M O NTH


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F I N D N E W WAYS TO MAK E H E ALTH AN D WE LLN E SS F U N

INDULGE IN SOMETHING FUN—JUMP ON THE TRAMPOLINE WITH YOUR KIDS, GO TO

A NINJA WARRIOR GYM, OR ROCK SOME 80’S LEG WARMERS.

GET INSPIRED! TALK TO SOMEONE AT YOUR GYM WHO YOU ADMIRE FOR THEIR DEDICATION

AND PASSION FOR HEALTH AND WELLNESS.

GIVE YOUR BRAIN A BREAK—READ A TABLOID OR ROMANCE NOVEL, WATCH YOUR FAVORITE

SITCOM OR REALITY TV SHOW.

TRY A NEW ALTERNATIVE HEALTH TREATMENT, LIKE ACUPUNCTURE, FLOAT THERAPY,

OR CRYOTHERAPY.


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I N D U LG E I N WHAT MAK E S YO U HAP PY

SUPPORT THE ARTS. GO TO A MUSEUM, SEE A FAVORITE MUSICIAN, OR GO TO AN ART EXHIBIT.

BUY STOCK IN A STARTUP OR COMPANY YOU LOVE.

READY TO GET YOUR PASSION PROJECT OFF THE GROUND? ASK FOR HELP. START A

PATREON OR GOFUNDME.

SAVE CREATIVELY. CLIP COUPONS, USE CREDIT CARD REWARDS, SELL THINGS YOU DON’T

NEED ANYMORE, TRADE SERVICES WITH FRIENDS, ETC.


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HAVE F U N WITH TH E P EO P LE YO U LOVE M OST

ASK A FRIEND OR PARTNER TO GO ON AN ADVENTURE—GO ZIPLINING, DO A SCAVENGER

HUNT, ETC. DO SOMETHING OUTSIDE OF YOUR COMFORT ZONE.

SHARE YOUR DEEPEST DESIRE WITH A FRIEND OR LOVED ONE.

MAKE A CARE PACKAGE FOR SOMEONE YOU LOVE AND TELL THEM HOW THEY INSPIRE YOU.

MAKE AN EFFORT TO MAKE NEW FRIEND AT YOUR GYM, WORKPLACE, COFFEE SHOP, ETC.


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G E T CR E ATIVE AT WO R K

IF YOUR CAREER DOESN’T FULFILL YOUR CREATIVE DESIRES, THINK ABOUT YOUR DREAMS AND

CREATE A 6-MONTH PLAN FOR HOW TO GET THERE.

SET UP A TEAMBUILDING ACTIVITY THAT STRENGTHENS RELATIONSHIPS AND SUPPORTS CREATIVITY.

TAKE A BREAK EACH DAY AND RECHARGE YOUR BATTERIES. DOODLE IN A NOTEPAD, READ A

CHAPTER OF A BOOK, ETC.

ADD SOMETHING TO YOUR WORKSPACE THAT FUELS YOUR CREATIVITY.


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Creativity is intelligence having fun. ~Albert Einstein

H O W D O I F E E L A F T E R T E N M O N T H S :



month 11When I started counting my blessings, my whole life turned around.~Willie Nelson

Life is hardly ever—well, let’s be honest, rarely ever—perfect. There are always

things we wish we could do differently or things we wish we could buy. We

compare ourselves to others and don’t always take the time to remember

all the ways we’re so very lucky. But when we make gratitude a daily part

of our lives, it makes us happier, healthier, and increases our self-esteem. It

strengthens our relationships and makes us optimistic. We could go on and on

about the ways gratitude positively impacts our lives, but just trust us when

we say that when you make gratitude a habit, your life will change!

THAN K F U LN E SS AN D CE LE B R ATIO N

M O NTH


Y E A R

Healthweek 1 H

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Hweek 1M O NTH 1 1H

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CE LE B R ATE WHAT YO U R B O DY I S CAPAB LE O F

LOOK IN THE MIRROR AND HONOR YOUR HEALTH AND BODY. ACKNOWLEDGE WHAT

YOU LOVE ABOUT YOURSELF.

LOOK HOW FAR YOU’VE COME. TAKE TIME TO REFLECT ON THE LAST 10 MONTHS AND

CELEBRATE THE HEALTHY CHANGES YOU’VE MADE.

DO SOMETHING THAT MAKES YOU FEEL GREAT—BUY A NEW OUTFIT, GET A HAIRCUT,

GET A MASSAGE, ETC.

SEE HOW MUCH MORE YOU CAN DO. RUN AN EXTRA MILE, DRINK AN EXTRA 8 OZ OF WATER, ETC.


Healthweek 1 H

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Hweek 1M O NTH 1 1H

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H

R E F LEC TIO N





Healthweek 1 H

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Hweek 1M O NTH 1 1H

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S U N , DAT E :

M O N , DAT E :

T U E , DAT E :

W E D , DAT E :

T H U , DAT E :

F R I , DAT E :

S AT, DAT E :

Moneyweek 2 M

ON

EYweek 2M O NTH 1 1

MO

NE

Y

CO U NT YO U R B LE S S I N G S

PAY YOUR GOOD FORTUNE FORWARD. BUY COFFEE FOR SOMEONE IN LINE BEHIND

YOU OR THROW A FEW EXTRA BUCKS IN THE TIP JAR.

IN LIEU OF GIFTS FOR A BIRTHDAY OR SPECIAL OCCASION, ASK FRIENDS AND FAMILY

TO DONATE TO YOUR FAVORITE CHARITY.

SEE HOW MUCH YOU’VE SAVED OVER THE LAST 10 MONTHS AND DECIDE WHAT YOUR

NEXT STEPS ARE—WHETHER YOU’RE READY MAKE THAT BIG PURCHASE OR KEEP SAVING!

FIND EASY WAYS TO GIVE. CHECK OUT AMAZON SMILE, RESEARCH WHETHER YOUR LOCAL GROCERY

STORE WILL LET YOU TIE YOUR PURCHASES TO A LOCAL ELEMENTARY SCHOOL, ETC.


Moneyweek 2 M

ON

EYweek 2M O NTH 1 1

MO

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R E F LEC TIO N





Moneyweek 2 M

ON

EYweek 2M O NTH 1 1

MO

NE

Y


S U N , DAT E :

M O N , DAT E :

T U E , DAT E :

W E D , DAT E :

T H U , DAT E :

F R I , DAT E :

S AT, DAT E :

Loveweek 3 L

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TIO

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HIP

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week 3M O NTH 1 1L

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HIP

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G IVE G R ATITU D E FO R TH E P EO P LE I N YO U R L I F E

WRITE THANK YOU NOTES TO PEOPLE WHO HAVE POSITIVELY IMPACTED YOUR LIFE.

DO SOMETHING UNEXPECTED FOR YOUR PARTNER OR A FRIEND. LEAVE A NOTE,

SEND FLOWERS, ETC.

SHARE YOUR JOURNEY WITH THIS JOURNAL WITH SOMEONE YOU LOVE AND TELL

THEM HOW IT HELPED YOU.

START A MEAL TRAIN FOR SOMEONE IN YOUR LIFE LIKE A BUSY NEW MOM, SOMEONE

WHO’S JUST HAD SURGERY, ETC.


Loveweek 3 L

OV

E &

RE

LA

TIO

NS

HIP

S

week 3M O NTH 1 1L

OV

E &

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TIO

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HIP

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R E F LEC TIO N





Loveweek 3 L

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week 3M O NTH 1 1


S U N , DAT E :

M O N , DAT E :

T U E , DAT E :

W E D , DAT E :

T H U , DAT E :

F R I , DAT E :

S AT, DAT E :

Careerweek 4 C

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Rweek 4M O NTH 1 1C

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S H OW YO U R COWO R K E R S SO M E LOVE

IS IT SOMEONE’S BIRTHDAY THIS MONTH? BUY A CARD AND HAVE THE TEAM SIGN IT.

NOMINATE SOMEONE FOR AN AWARD OR SPECIAL RECOGNITION IN YOUR COMPANY

OR INDUSTRY.

GIVE A COWORKER PROPS DURING A TEAM MEETING.

MANAGE A TEAM? TAKE YOUR TEAM MEMBERS OUT FOR A SPECIAL LUNCH.


Careerweek 4 C

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R E F LEC TIO N





Careerweek 4 C

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S U N , DAT E :

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T H U , DAT E :

F R I , DAT E :

S AT, DAT E :


Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into

acceptance, chaos to order, confusion to clarity. ~Melody Beattie

H O W D O I F E E L A F T E R E L E V E N M O N T H S :



month 12We are all works in progress, and that is more than enough.~Stacey Morgenstern and Carey Peters

This month you’ll be taking stock of all the progress you’ve made over the

past 11 months. This month’s journal pages look a little different. Each week

you’ll be reflecting on how you feel in each area of your life. We’ve given you

some prompts and a lot of blank space to reflect on your amazing progress!

R E F LEC TIO N

M O NTH


Y E A R

Healthweek 1 H

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Hweek 1M O NTH 1 2H

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R E F LEC T O N H OW YO U F E E L

HOW DO YOU FEEL? DO YOU HAVE BETTER STAMINA?

ARE YOU SLEEPING BETTER?

HOW DO YOU LOOK?

ARE YOU ENJOYING MOVING AND TAKING CARE OF YOUR BODY?

Moneyweek 2 M

ON

EY

M O NTH 1 2M

ON

EY

R E F LEC TIO N

Moneyweek 2 M

ON

EYweek 2M O NTH 1 2

MO

NE

Y

HAVE YOU SET A BUDGET?

HOW MUCH HAVE YOU BEEN ABLE TO SAVE?

ARE YOU GIVING IN THE WAYS YOU WANT?

DO YOU HAVE FINANCIAL GOALS AND PROFESSIONALS WHO ARE

ABLE TO HELP YOU PLAN FOR THOSE GOALS?

Moneyweek 2 M

ON

EYweek 2M O NTH 1 2

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R E F LEC TIO N

Loveweek 3 L

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week 3M O NTH 1 2L

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R E F LEC T O N YO U R CO N N EC TIO N WITH OTH E R S

WHICH RELATIONSHIPS IN YOUR LIFE HAVE IMPROVED?

DO YOU FEEL LIGHTER AFTER SEPARATING YOURSELF FROM UNHEALTHY RELATIONSHIPS?

WHAT ARE YOUR RELATIONSHIP GOALS FOR THE NEXT 12 MONTHS?

DO YOU FEEL LIKE YOU HAVE A BETTER HANDLE ON RELATIONSHIPS OVERALL?

IF NOT, HOW CAN YOU IMPROVE THOSE IN THE COMING MONTHS?

Loveweek 3 L

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RE

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TIO

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HIP

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week 3M O NTH 1 2M

ON

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R E F LEC TIO N

Careerweek 4 C

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Rweek 4M O NTH 1 2C

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R E F LEC T O N YO U R F UTU R E

HAVE YOU IMPROVED COMMUNICATION WITH YOUR MANAGER/COWORKERS?

ARE YOU DOING WHAT YOU LOVE?

DO YOU FEEL EMPOWERED TO MAKE CHANGES AND GO AFTER WHAT YOU WANT?

WHAT ARE YOUR CAREER PLANS FOR THE FUTURE?

Careerweek 4 C

AR

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Rweek 4M O NTH 1 2

R E F LEC TIO N


H O W D O I F E E L A F T E R A W H O L E Y E A R O F T R A N S F O R M AT I O N A L C H A N G E ?

H O W C A N I I N C O R P O R AT E W H AT I L E A R N E D M OV I N G F O R WA R D ?


We do not learn from experience...we learn from reflecting on experience.

~John Dewey

A Y E AR O F HAB IT CHAN G E

YO U D I D I T ! YO U ’ V E C O M P L E T E D 3 6 5 DAY S O F H A B I T C H A N G E ,

A N D YO U R H A R D W O R K H A S PA I D O F F ! W E H O P E T H AT A L L O F

T H E S M A L L H A B I T S YO U W O R K E D O N E AC H W E E K H AV E A D D E D U P

T O B I G T R A N S F O R M AT I O N S I N YO U R L I F E .

D O N ’ T S T O P H E R E ! K E E P W O R K I N G O N M A K I N G S M A L L C H A N G E S

A N D J U S T S E E H O W FA R YO U ’ L L G O . B E S U R E T O S H A R E T H I S

J O U R N E Y W I T H YO U R L OV E D O N E S A N D K E E P I N T O U C H W I T H O U R

T E A M AT H E A LT H C OAC H I N S T I T U T E — W E K N O W YO U ’ L L B E D O I N G

G R E AT T H I N G S !

the habit change journal


Be the change that you wish to see in the world.

“

M A H AT M A G A N D H I

© 2019 Health Coach Institute®

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