What's inside?

Welcome pages

Getting you set up with a positive mindset is part of the preparation to a successful 12 weeks journalling and these five introductory pages go into more details about SMART goal setting, the importance of accountability and writing things down.

Insight & Meaning

Using this simple exercise you get a clearer understanding where you are right now and are better able to focus on the important reasons why the next 12 weeks are important to you. Using the insights from the left hand page you can set some mini goals for each area of your world that combined makes up a happy and health life.

12 Week Goals

Now we know where we're at it's time to jump into some SMART goal setting for the next 12 weeks. This begins the important questions that will help you be able to feel more energised to succeed and begin the process of feeling like achievement is possible.

Digging Deeper

Now we delve a little more into the subconscious and baby step through the process of making the goal more real for you. By processing what you will see, hear, feel and be able to do, you are giving your mind the tools it needs to see where you will end up and so it will begin working on making this happen straight away.

Measurements

Positioned at the start and every 4 weeks. The first is about exploring what has been up to now and what your hopes are. The middle two for checking in and the final one for reviewing the full 12 weeks.

Statistics Tracker

To make this journal as helpful for whatever people wish to focus on and measure this spread is included as a space to track things weekly. Whether that be cholesterol, weight, BMI, fat, steps, reps or something else. This can be used to see at a glance how you're progressing.

Synchronicity

Discover areas where cause and effect come into play. With five spaces, you can track things like moon, period, emotions, sleep, exercise, sex, diet or something else. With this, you can see if there is something impacting you regularly and then plan around it in the future.

Week Planner

This week planner offers a space for you to schedule in all the elements of your plan; exercise, sleep, work, play... whatever you need so you can start the week with a solid plan and increase your chances of actually making it happen.

Meal Planning

Another hugely important factor in a healthier and happier life is eating well and we all know when you fail to plan you plan to fail. Not being prepared when it comes to what you'll be eating when means easy slips are made and that can lead to a mindset disaster. Planning meals out before you get started each week means you can set yourself up for success.

Week Journalling

You'll see that the day is made up of 4 boxes to log your food plus one for exercise (each of these have a smaller box within it for logging things like kcals/points etc.). The larger box is designed to be used as a diary or space for logging how you feel. The two other blank boxes are designed to be used as you wish. Perhaps for logging food percentage breakdown from an app, daily gratitude, more exercise info, mindfulness practice, weather, sleep, an affirmation or something else. The 4 tick boxes at the top of every day section are from the goal setting area where you chose 4 actions to commit to for the 12 weeks. This could be drinking water, doing daily exercise, taking vitamins etc. Tick as you go or see them at a glance on this bit of the weekly spreads. This is also a place for more tracking. Water plus three blank trackers for personal choice. I think sleep and steps will be popular but it can be whatever you want to track daily.