Sample Of Workbook Daily Checklist
Each Day Contains New and Progressive Challenges and
Additional exercises, visualizations, and writing prompts
Day 1
The most important part of every journey is the first step.
Morning
- ❏ Say a gratitude mantra or prayer aloud
- ❏ Hydrate your body with plenty of water
- ❏ Make the bed
- ❏ Do stretches or yoga postures
- ❏ Do some deep breathing of fresh, clean air (outdoors if possible)
- ❏ Take an energizing shower
- ❏ Walk around the block/walk the dog
- ❏ Do 20 jumping jacks
- ❏ Do pushups or exercise routine until muscle failure (while smiling!)
- ❏ Take 5 minutes of peaceful silence, prayer, or meditation
- ❏ Optional daily ritual (Neti Pot)
- ❏ Hydrate with more water
- ❏ Shower, finishing with an invigorating blast of cold water
Grooming
- ❏ Trim or file toenails and fingernails
- ❏ Tweeze or shape your eyebrows, trim your nose hair
- ❏ Groom your facial hair (if applicable)
- ❏ Exfoliate your face
- ❏ Apply moisturizer or oils
- ❏ Deodorize; apply perfume or essential oils
- ❏ Style your hair
- ❏ Optional: apply make-up
- ❏ Eat a healthy, varied, nutrient-filled breakfast
- ❏ Take your supplements and medications
- ❏ Brush and floss your teeth, and use some mouthwash
- ❏ Play some upbeat, positive music. Sing along!
- ❏ Spend 5 minutes doing some maintenance cleaning of your living space
- ❏ Write a gratitude note to your housemate, friend, or co-worker
- ❏ Hydrate with plenty of water
- ❏ Take a moment to bask in the victory of a well-accomplished morning of self-care. You are building yourself up in order to serve others with more vitality.
Midday
- ❏ Read the section on ‘Midday Productivity’
- ❏ Make sure you are adequately hydrating
- ❏ Take a “before” picture or video of yourself
- ❏ Gather and donate or throw away bad food
- ❏ Read the ‘Food’ section, and do your own personal research on diet
- ❏ Go to the farmer’s market or grocery store, and buy only healthy food
- ❏ Purchase any grooming supplies you may need
- ❏ Set up online banking or check your online accounts
- ❏ Make online bill payments
- ❏ Choose a jar or piggybank, and set aside loose change, plus $5-10
- ❏ Finish any unchecked boxes
- ❏ Take care of daily tasks, such as laundry, dishes, and garbage
- ❏ Hydrate, hydrate, hydrate!
- ❏ Take a power nap
Evening
- ❏ Read ‘Unwind From Midday Productivity’
- ❏ Put on some relaxing music
- ❏ Put on your favorite relaxation clothes
- ❏ Share a healthy dinner with someone
- ❏ Take your mealtime supplements and medications
- ❏ Walk around the block or walk the dog
- ❏ Take a bath, shower, or bubble/salt bath
- ❏ Hydrate (Yes, again!)
- ❏ Optional: do a massage share with a friend
- ❏ Optional nightly ritual (hot tea)
- ❏ Watch an inspirational movie, or read an uplifting book
- ❏ Take your evening medications and supplements
- ❏ Devote 5 minutes to silence, prayer, or meditation
- ❏ Do some journaling or make a video reflection of the day
- ❏ Do evening stretches or yoga postures
- ❏ Reflect on gratitude for the day and positive intentions for sleep/dreams/tomorrow
You have just read the free version of The Mastery Of Change.
The 3.99 electronic version has a full explanation of the 30 day challenge and its daily routines along with more practices, visualizations, and research.
The wellness package available at MasteryOfChange.com contains the 30 Day Challenge Workbook.
Keep Learning
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Contact
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Inquiries About Starting Research Projects Using The 30 Day Challenge To Treat Mental Illness, please contact research@MasteryOfChange.com
Thank You
This book is dedicated to Tutz. The beauty of your heart and soul give me hope and inspiration. Thank you for your partnership and gifted editing.
Elle Morgan, thank you for your support and contributions.
Adde Morgan, thank you for your great feedback.
Thanks to Aimee Morgan and Terry Morgan for your constant support.
Aevum Sol, Charlie Kain, Will Morgan, Anda Gingrich, Jon Gaige, Adam Weber, Roger Beaty, Scott Holtzman, Tylor Fresch, Mayara Lira, Tommy Ormsby, Jesse Mills, AKS, Marty Rapp, Steve Bertram, John Francis Maher, Kate Beaver, Desiree Dennis, Eric Melder, Dorian K, Dusk Weaver, and James Anderson for being my allies.
The Morgan, Ammerman, and Phillips clans for your acceptance.
Gary Weber, Charles Eisenstein, Tao Semko, Jamie Busch, Gretchen Swank, Amalia Shaltiel, ShuLei Tong Flippen, Franka Fiala, Anthony Stukes, and Marty Esworthy for your perfect teachings.
TaoSemko.com
FrankaFiala.com
JamieBusch.com
SuurataReiki.com
CharlesEisenstein.com
MovingWaterTaiji.com
ShuLeiHealingArts.com
Happiness-Beyond-Thought.com
