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Concept and design by MYnd Map
Illustrated by Ania Gareeva

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 contents
What is MY Journal 1

MY Journal Tool Box 2

The importance of Having 11

a Daily Routine

Find Balance with MY Wheel of Life 13

i am thankful My Journal Guides 15

for each day Monthly Calendar 27

my wheel of life 33
90 days goals 35

MY Journal pages 49

my wheel of life 247

90 days Reflection pages 251

Colouring Pages 253


What is my journal?
Remember when you were young and you would daydream about
what life would be like in the future? What about now… what do
you dream about? Do you allow yourself to daydream at all? Are
you afraid that your goals and dreams might be too big and
therefore not achievable?
Sometimes setting and achieving our goals can seem
overwhelming, but the thing about goals is that they’re just like
navigating our way to a destination. When you plan a trip to
somewhere you’ve never been before, you plot the journey, maybe
work out alternative routes, and ensure your means of transport
is appropriate. Ultimately, all of this is to achieve a simple aim,
which is to arrive at your destination. Achieving your goal can be
just as simple as this process. MY Journal inspires you to dream
big and helps you to achieve your goals – one step at a time. In this
Journal, you will incorporate powerful and scientifically-proven
techniques to help guide and inspire you towards your dreams
while giving you simple action steps to realise your visions. In the
following pages, you will learn more about each of the techniques,
their benefits, and how you can apply them to your daily MY
Journal practice.
Be inspired, dream big and let MY Journal be your unwavering
champion, motivator, and companion on this wonderful and
exciting journey you are about to embark on.
1 2
The Complete Tool Box...
to build the life you love
find Healing: Use a Journal
Keeping a journal is a great way to practice mindfulness…and
with mindfulness comes happiness! By spending a few minutes
each day writing in a journal, you take your thoughts away from
the distractions and focus instead on the important things.
During stressful times, thoughts can become incredibly
overwhelming. Articulating your experiences on paper will
make them easier to grasp. By keeping a journal, you create an
emotional release that lowers your anxiety levels and helps you
cope with life more effectively. Journaling may not always be
pretty, but it can help you confront feelings you might otherwise
avoid acknowledging.
Starting a journal doesn’t have to be complicated, and MY
Journal will help provide you with the inspiration you need to
make journaling a part of your daily routine so you can reap the
benefits. It’s amazing how something so simple can have such a
big impact on your life, and MY Journal will help you along the
way.
"in moments of ecstasy, in moments of
despair, the journal remains an impassive,
silent friend, forever ready to coach, to
confront, to critique and console."
Kathleen Adams
Planning
It’s so easy to tell ourselves that our hectic lives are organised.
We have electronic diaries to co-ordinate our meetings and
smartphones to remind us of important events. However, even
with the latest in technology, juggling a variety of tasks and
 obligations can negatively affect our minds.
Planning with pen and paper may seem like an old-fashioned way
to get organised, but if it’s done properly, using the inspiration
provided by MY Journal, it can be one of the most effective ways
to transform a hectic, unorganised life into a productive and
successful one.
Keep in mind that planning works only if you actually do it, so
start your new habit by setting aside ten or fifteen minutes each
day to sit down with MY Journal and plan. Make sure you cover
the day ahead, but also engage in weekly and monthly planning.
With your future mapped out, you will have more energy to not
only enjoy life but to also deal with the unexpected – and in the
least stressful way possible. Ultimately, planning isn’t just about
getting organised. Planning and organisation, using an effective
method such as MY Journal, can keep your mind focused and
clear, reduce your stress levels, and help you lead a more productive
and fulfilled life.
"A goal without a plan is just a wish."
Antoine de Saint Exupery
Be Productively Happy:
Use the 80/20 Rule!
Do you ever feel as though you spend all your time working hard
but your list never seems to decrease? Instead, you constantly
seem further away from your goal and have less time to do what
you love? If that sentiment sounds familiar, use MY Journal to
apply the 80/20 rule to your life.
The 80/20 rule, also known as the Pareto Principle, states that
80% of effects, outcomes and products (in other words, 80% of
what matters) are the result of 20% of what we do to achieve
them. This means that if you focus on the 20%, which are the most
important tasks, you can become significantly more productive,
fulfilled and happy.
3 4
To apply the 80/20 rule to your life, you’ll want to break down
and analyse your daily activities by scoring them from 0 to 5
depending on which mean the most to you and will help you get
closest to your ideal outcome. You’ll soon see the 80/20 ratios
appear and can then select the three to five most important tasks
you’ll complete each day.
By using MY Journal to analyse your life according to the 80/20
rule, you can find and focus your energy on where your passions
lie and what the few key and most productive actions to take will
be. You will learn to limit tasks to the important, to shorten work
time, and soon you’ll find your happiness and productivity rates
soaring!
"Spend 80% of your time with
the 20%that produce the most."
Jim Rohn
MYnd Mapping:
The Route to Success
Do you have a bucket list you’d like to complete or a dream job
you’d love to get? MY Journal will help you start approaching
such goals in a whole new way. Use MY Journal bullet pages to
start mapping out your plans.
MYnd Mapping is a system where you visually set a firm goal
and trigger a subconscious process that forces you into action
and propels you towards achieving that goal. MYnd Mapping
does not only include writing down our goals, but also creating
of images, pictures and using colours. Combining these methods
is thought to engage both the left and right side of the brain -
enhancing the goal setting mental process and really helping you
to commit to and achieve your goals.
MYnd Map with MY Journal by determining the feeling
that underlies each goal, setting deadlines, creating visual
representations of your goals, and setting sub-goals that keep you
motivated. By doing this, you’ll see that goals, which once seemed
 unachievable, can become reality.
MY Journal will help you clarify what you really want out of life.
You’ll be in the driver’s seat to your destination: the achievement
of your goal.
"Determine what you want and why
you want it. Once you understand what's
important, you can utilise your passions
and achieve anything."
Brooke Griffin
Positive Psychology
The practice of psychology has received criticism for focusing
too much on negative traits in people’s personalities and for not
spending enough time promoting human potential.
Positive Psychology is a subset of psychology that does just the
opposite: promoting the importance of positivity in our everyday
lives. MY Journal adopts the same approach, helping you achieve
personal growth and a higher quality of life by giving you the tools
necessary to make better use of your positive values and virtues.
Martin Seligman, who established a number of Positive
Psychology’s core principles, highlighted five main areas from
which we derive happiness – the way we feel, positive social
interaction, our relationships with family, friends and loved ones,
our sense of worth and what we have to show for our lives.
By engaging in the practices you learn throughout your work with
MY Journal, you will begin appreciating your own strengths and
values in both your personal and professional lives. You’ll more
easily find your place in society and derive happiness from your
social ties, personal achievements and sense of self-worth.
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"The happiness of your life depends
upon the quality of your thoughts."
Marcus Aurelius
The Power of Words: Transform
Your Life with Affirmations
One of the most effective ways to practice positive psychology is
through affirmations. Affirmations are statements that we say or
think repeatedly. They can be positive or negative, and when we
repeat them daily, they can transform and shape our lives for good
or bad. You may not consider yourself to be a negative person,
but every complaint, every internal moan about a colleague, every
dismissal of your abilities is an affirmation.
To harness the power of affirmations, use MY Journal to help
you stop saying negative things so you can start repeating and
creating new positive and empowering statements like ‘I deserve
to be happy’ and ‘I am loved’. Whether or not the statements you
decide to repeat are true, they’ll motivate you, keep your mind
focused on a goal and retrain your way of thinking.
Writing your positive affirmations in MY Journal and saying
them out loud increases their effectiveness, as by doing this you
are drumming them down further into your subconscious and
increasing the likelihood that you will act upon them. You will
also find affirmations on MY Journal pages to inspire and guide
you on the journey of retaining your thoughts.
The power to transform your life is already inside you. It really is
possible to become happier and more fulfilled – and you can start
with simple, positive words!
"Your word is your wand. The words
you speak create your own destiny."
Florence Scovel Shinn
 Finding Peace Through
Mindful Meditation
Time flies when you’re having fun, but it also flies when you have
a million things to do. How often have you travelled somewhere
only to realise that you hardly noticed anything along the way?
Or found yourself so absorbed in your thoughts that you didn’t
hear what someone said to you? These are both symptoms of
mindlessness; our lives have become so busy and stressful that
we miss what’s happening in the present moment. Yet, while
there may be nothing you can do to eliminate life’s stressors, by
engaging in a practice called mindfulness you avoid letting these
challenges affect you.
Mindfulness involves observing the present moment in a non-
judgemental way. It’s an excellent method for becoming more
aware of your surroundings, bringing yourself back to alertness,
taking a step away from your anxieties and experiencing what is
happening around you. You are better equipped to understand
and make the best decisions on what truly matters the most. You
can practice mindfulness by meditating, taking regular walks or
savouring a morning cup of tea while recording your thoughts
and colouring in MY Journal. Mindfulness, no matter how you
achieve it, can kick start the process of regaining control of your
life.
"In mindfulness one is not only restful
and happy, but alert and awake."
Thich Nhat Hanh
Colour Therapy
We each have a favourite colour. Some people prefer calming
blues or greens, while others opt for striking oranges or reds.
While there are reasons why we choose certain colours to portray
our personalities, colours also have a significant positive effect on
our lives in terms of psychology and therapy.
The practice of colour therapy (also known as chromotherapy)
7 8
has been a cornerstone of counselling and the therapeutic process
for centuries. Colour therapy observes the principle that certain
colours contain energies that can be harnessed to influence the
human body and mind. It revolves around the theory that colours
influence our behaviour, our moods and, ultimately, our energy.
Certain colours hold specific wavelengths and are therefore used
by practitioners to target specific chakras – or centres of spiritual
power – of the body. Red, for example, has a greater wavelength
than that of green or blue and is considered useful when one seeks
to influence the “base” chakra, or the foundation for physical and
spiritual energy.
Colour therapy can be employed in a number of ways – including
visualisation and guided meditation – to restore balance to certain
chakras as needed. Colouring has also been described as an
alternative form of meditation and mindfulness, and many
believe it to help reduce stress and anxiety, improves relaxation
and restores focus.
Did you know that colours can have a great effect on your
emotions? The colour red inspires and invokes passion, while
blue provides a sense of calm and peace. MY Journal helps you
harness the power of colour in your life by providing a series of
inspiring hand-drawn images for those who are not apt at drawing
and ample space for you to explore and express your creativity. By
colouring in these beautiful and inspiring images, you will easily
be able to visualise your dreams. Colouring has been described
as an alternative form of meditation and mindfulness, and many
believe it to help reduce stress and anxiety so you can focus and
think better and clearer.
"Colouring is a great way to experience mindful awareness"
Deepak Chopra
WHY Vision Boards?
No matter who we are or what we do, we all have needs, wants
and desires. However, with busy lifestyles, work commitments and
psychological pressures, keeping sight of our dreams and goals
 can be easier said than done. Our dreams are unique to our own
personalities and beliefs; therefore, it’s important that we give
ourselves time to focus on what we truly want out of life. One
of the best ways to map out and visualise your goals is to use
the insights you’ve gleaned from your work with MY Journal to
construct a vision board.
A vision board is a collection of visual stimuli and affirmations
that offer positive reinforcement for whatever it is that you want to
achieve. A vision board can help you better understand the goals
that MY Journal has helped you establish.
Using a vision board, you can break down large goals into bite-size
chunks or create graphical representations of more abstract goals.
For example, around the periphery of your MY Journal page you
can post images associated with your goals, ideals and dreams and
most importantly how achieving these goals will make you feel;
then, in the centre, you can post photos of yourself, creating a
visual representation of the goals that surround you. MY Journal
pages also have perforation lines so you can easily take out the
pages that inspire you the most as a keep sake and reminder or
post it somewhere you can see regularly during the day without
the rest of your MY Journal pages falling apart. Vision boards
can be an effective way of helping you stick to projects and find
new confidence in yourself.
"If I didn't have a vision
board, I'd be in trouble."
Steve Harvey
Manifest Your Dream
Life by Visualising
Sometimes, we may feel content with our lives but also wish for
something more. Maybe it’s being able to land the job of our
dreams, going on a once-in-a-lifetime trip, or contributing more to
society. Many of us are conditioned to believe that we must accept
our life as it is. By doing this, however, we’re actually putting up
mental barriers that prevent us from achieving our goals and
9 10
dreams. There is a way you can get closer to leading the life you
desire. Visualisation is a powerful technique that many successful
people have used to achieve their goals.
How do you do it? First, you must decide what you really want
and focus on how you want to feel, both of which are skills that
you will be introduced to and explore daily with MY Journal.
Second, you must believe and be patient. And third, you must be
open to receiving what you have asked for.
MY Journal will teach you how to create a vision board, which is
one method that can help you visualise what you want. You can
also meditate, another skill you will learn through MY Journal.
While it is perfectly okay to visualise your car, dream job, family
or travel destination, you must focus on how you will feel once you
have all those things. Do not wait to feel that way only when you
have achieved those goals, but rather, feel them right here and
now as if it has already happened. It is those feelings that kick start
your subconscious mind and move you towards your goals.
"Visualisation is daydreaming
with purpose"
bo bennet
The Life Changing Magic of
Practicing Gratitude
There’s a queue of traffic on the way to work, your phone hasn’t
stopped ringing all day and you arrive home to a mountain of
housework. Sound familiar? Modern life can be stressful, but what
if you could go from feeling that life is an uphill struggle to waking
up each morning with a sense of anticipation and happiness? This
is possible through the practice of gratitude – the simple concept
of saying thank you.
Research has shown that those who practice gratitude see
immediate improvements in their lives, from feeling happier and
sleeping better to experiencing improved physical health and the
 achievement of life goals.
So, what is the best way to practice gratitude? Quite simply, it’s
whatever works for you. For example, try using MY Journal to
write about those things for which you are grateful. Each daily
page has a section for you to put down what you are thankful for.
Start small by writing a daily list of three things you are thankful
for, such as the warm weather, the kind person who held the
door for you or the dinner you get to eat later. As you continue
practicing gratitude, you more than likely will be amazed at the
multitude of things you find to appreciate in your life.
the importance of
Having a Daily Routine
For some people, ‘routine’ is a dirty word. It reminds them of
boring days doing the same thing over and over. We seem to fear
boredom and crave spontaneity and acting on impulse to inject
excitement into our lives. But is that really the answer? We need
to take the time to consider what’s important to us or how we can
turn our daydreams into goals we can actively work on.
The problem is nearly always the same for all of us – we want to
make changes to our lives yet our commitments often end at good
intentions. One way to make positive changes and stick with them
is by creating a daily routine.
A study by Philippa Lally at University College London
found that it took, on average, 66 days for a new behaviour to
become ‘automatic’, usually in the form of a habit. What was
also comforting about the results of the study is the finding that
‘Missing one opportunity to perform the behaviour did not
materially affect the habit formation process.’ There is no need to
beat yourself up if things don’t stay on track one day! Following
MY Journal 90 days journey, you will form a happier, healthier
and more productive habit and also affording yourself some
flexibility should you miss a day or two inbetween.
11
We’ve covered a lot of potentially life changing techniques but
none of them will benefit you unless you take the first step – and
that’s a step of commitment. Decide that you want to make
positive changes in your life. It’s also important to be realistic
and easy on yourself – so it may not be the best choice for you
to try and start mindful meditation, goal mapping and apply the
80/20 smart work rule in one day. But however you choose to
incorporate these techniques, you need to make the commitment
to start.
It’s up to you to organize your own unique daily routine. That is
the beauty of having a daily routine! You are in control and you
are deciding what direction you want your life to go in. Creating
a daily routine will help you spend time on MYnd Mapping tasks
and ensures that you have time to work on these goals so you can
achieve them. If you lead a stressful, fast-paced life and find time
in the morning for gratitude practice and meditation – you are
instantly enabling yourself to take on whatever the day ahead has
to throw at you.
So how exactly do you start a daily routine? Missi Holt writes
over at Early to Rise and advises: Identify what really matters to
you, consider timeframes, be accountable to your routine and be
adaptable. The last point is really important – even routines that
nurture good habits need to be assessed.
More than just a planner, MY Journal offers many versatile ways
for you to build mindfulness and seek peace through a combination
of inspirational exercises. This journal is your personal space to
grow, discover, explore and plan however you like.
With a good daily routine, good habits form and we begin to
make the changes we want to see in our lives. Therefore rather
than seeing routine as restrictive – see it as the vehicle that will
take you on the journey to change.
"We are what we repeatedly do. Excellence,
then, is not an act, but a habit"
Aristotle
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 Find Balance with of what you’re doing and discover the areas you need to focus
most on to help you find peace and balance.

MY Wheel of Life There are not many tools out there that really give us an ‘aerial
view’ of our life but MY Wheel of Life is a perfect exercise to help
Life is full of imbalances. Nearly all of us are aware of the dreaded you regain balance when you feel you’re about to topple off the
work-life imbalance where we spend so much of our time making tightrope. While you may have to face some home truths, taking
a living and not enough on actually living. Life inevitably gets busy control and making a commitment to achieving a more balanced
sometimes. This tends to be because we focus so much of our life will help you achieve happiness and fulfilment.
energy on one project that we neglect our self-care, or our home
life becomes our main focus and we forget to nurture our social
lives. Part of the problem is that we don’t take the time to really MY Wheel of Life will help you discover the most important
assess what areas of our lives are important to us, what brings us parts of your life and increase harmony and balance in your life.
satisfaction and what aspects of life makes us happy. Here, the
MY Wheel of Life will help you reflect on the areas in your life
that are just as important and often neglected.
My wheel of life Colour
in the
MY Wheel of Life will enable you to take a step back and reflect segments to
on the different areas in your life. You’ll gain insights into what correspond
areas of your life you are feeling happy with or which need a with where
boost. You’ll discover where your imbalances lie. If you’re feeling you fall
as though your life is imbalanced, MY Wheel of Life helps you within these
themes.
to assess why this is the case, what you’d like your life to look like
and how you can achieve this. MY Wheel will help you to restore
balance!

Your task now is to really take a look at each area in your wheel
and rate from 1 – 10 how satisfied you are in each, 1 being the
least satisfied and 10 being the most, and fill this in for each Rate each
segment. Take some time with this and be really honest with segment
yourself. It may help to ask yourself some questions about each from 1 –
section such as ‘Is my job really what I would like to do every day 10 how
to pay my bills?’, ‘Can I see myself marrying my partner?’ or even satisfied you
‘Is marriage what I want?’, ‘Do I really want to travel the world?’, are in each,
‘Can I give back and contribute more?’ This might not be easy – 1 being the
however doing this will really show you what areas of your life are least satis-
fied and 10
giving you the most satisfaction, and which you need to work on.
being the
most.
The beauty of the MY Wheel of Life tool is that it gives you a
visual overview of your overall life fulfilment. Many people colour
code their segments to give it more impact, be creative and have
fun with your wheel. What you’ll really grasp is an understanding

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 monthly example Use the monthly calendars to help you stay organised
The
monthly,

Month J ANSUNDAYU A R Y MONDAY

date sec- "the most potent muse of all is our inner child"
tions are stephen nachmanovitch
intercon-
nected to TUESDAY WEDNESDAY THURSDAY
1 2 3 4 5
help you FLIGHT BACK
organize HOME FROM
BERLINNNNN BERLIN!
your life HOLIDAYS ARE
on every OVER
level.
FRIDAY SATURDAY
6 7 8 9 10 11 12
GERMAN 201 FIRST DAY EXHIBITION
LESSONS START BACK TO OPENING AT
TODAY WORK AMBUSH
18:00 - 20:00 GALLERY I SHOULD
18:00 START
PLANNING
A NEW
13 14 15 16 17 18 19 TRIP
PETRA’S VIRGIN START-
BIRTHDAY UP EVENT
SHE’S 25! TONIGHT
21:00

20 21 22 23 24 25 26
GOING OUT DAY OFF! FIRST DEAD- LAST DAY TO
FOR PETRA’S FINALLY LINE FOR SETTLE CREDIT
WORK! CARD, BEFORE
ALL ONLINE FEES!
ORDERS MUST

27 28 29 30 31

I’M GOING TO TRY MY BEST TO KEEP ON TRACK THIS MONTH, I REALLY NEED IDEAS FOR PLACES TO GO IN APRIL OR MAY:
REMEMBER TO FOCUS ON DAILY AFFIRMATIONS - FRANCE TO VISIT JULIE
- VIENNA TO VISIT DAVID
- MAYBE SOLO TRIP TO TURKEY

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 Using the weekly calendar, take a step back to organise

weekly example and plan your week, focus on the areas that are most
important and practice mindfulness.
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Week 4
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The bullet
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the perfect
Body and Health Family and Relationships way to
GO FOR A JOG AT LEAST
FIVE TIMES THIS WEEK
CATCH UP WITH OLD
FRIENDS, HAVEN’T SEEN DOT
AND KATERINA IN WEEKS
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express
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MAKE SURE TO TAKE TIME . . . . . . . . . . . . . . . . MORE PLANTS!
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reflecting,
OFF TO REST AND RECOVER . . . . . . . . . . . . . . . . . . CACTI
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planning,
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Mynd
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Business and Profession Money and Finance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . drawing
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KEEP ON TRACK OF WHAT PUT AWAY $3.00 EVERYDAY . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
I HAVE TO DO EVERYDAY! THIS WEEK (COFFEE
TRY NOT FALL BEHIND ON MONEY) . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
THIS WEEK’S WORKLOAD . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
MAKE COFFEE TO GO AT . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
HOME
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PErsonal and Spiritual Celebration and Contribution . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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GO TO MY FAVOURITE BOOK COOK A NICE DINNER
STORE - GET THE BOOKS . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
I’VE BEEN MEANING TO BUY . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
(TOLSTOY, MURAKAMI, . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
VONNEGUT)
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TOUGH WEEK, END OF THE MONTH, NEED TO MAKE SURE I DON’T FORGET
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TO MAKE SOMETHING FOR PAUL’S BIRTHDAY . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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"By helping others, you will learn how to help yourselves"
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Aung san suu kyi
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17 18
 MY Journal will help you practice positive affirmations to

daily example find growth, peace and understanding. It aims to inspire

to also come up with your own affirmations.

Feel Flexible
refreshed
"tAKE a rest; a field that has rested 25 / 01 / 17 I DESERVE WHATEVER GOOD 26 / 01 / 17 daily date
gives a bountiful crop" COMES MY WAY TODAY sections are
with an in- ovid
intercon-
spirational week 4 week 4 nected
quote to to help you
05:00 05:00
equip you organize
for the day 06:00 06:00 MORNING RUN your life on
and chal- 07:00 GO TO THE GYM 07:00 every level.
lenges that 08:00 BIKE RIDE INTO WORK TODAY 08:00 BUY EVERYONE AT THE OFFICE SOMETHIING NICE TO SHARE
lie ahead. 09:00 09:00
WORK WORK
10:00 10:00 WRITE DESIGNER BRIEF, UPLOAD TO 3 WEBSITES Express
11:00 E-COMMERCE MARKETING MEETING (REMEMBER BUSINESS CARDS) 11:00 your
12:00 12:00 creativity
This daily WORK ON BOOK PROJECT COACHING SKYPE WITH SARAH (LESSON, ACCEPTING HELP)
through
timeline 13:00 MEET ANNA TO TALK ABOUT LAUNCHING PODCAST 13:00 TREAT MYSELF TO LUNCH (NEW VEGAN PLACE ON PAUL STREET) the daily
will help 14:00 14:00 entries,
you which
15:00 15:00 MAKE SURE TO FINISH ALL THE REPORTS FOR LAST SEASON
organise provide a
16:00 MEET MENTOR, LEARN HOW TO USE GOOGLE ANALYTICS 16:00 space for
your day
17:00 17:00 you to draw,
and stay
write
focused. 18:00 18:00
colour in
19:00 19:00 FIRST YOGA CLASS AT THE NEW STUDIO and stay
20:00 MEET SHANNON FOR VIETNAMESE - HELP HER WITH HER STUDIES 20:00 GO FOR A WALK IN THE PARK, LEAVE MY PHONE AT HOME focused.
21:00 21:00

Start each today i will focus on actions i will take today i will focus on actions i will take Plan your
day by daily ac-
SEEING THE BEST IN PEOPLE ORGANISE NEXT WEEK’S MEETINGS TRY TO BE PRESENT AND FOCUS TAKE 2 MINS TO BREATHE
stating tions
your daily LOOKING AFER MY BODY SMILE WITH ONE STRANGER TODAY MY BUSINESS GOALS CALL TRAVEL AGENT, BOOK TICKET by using
intentions. REMEMBER TO CELEBRATE EVERY CALL MUM, TELL HER I LOVE HER THINKING POSITIVE THOUGHTS PAY THE LAST CREDIT CARD BILL AND the 20/80
How do work rule.
NIGHT BEFORE BED GET UP AND STRETCH EVERY 2 HOURS NOT TAKING LIFE TOO SERIOUSLY CLOSE ACCOUNT Increase
you intend
SIGN UP FOR ITALIAN CLASSES LISTENING MORE FINISHING READING MY BOOK your pro-
to make ductivity
a change and your
in your i am grateful for i am grateful for happiness.
life and FOR KEEPING MY COMPOSURE AND REMAINING CALM AND KIND IN THE MEETING FOR THE YOGA CLASS, IT SHOWED ME HOW STRONG MY BODY AND MIND IS
the lives TODAY
of others
around
you today? Use the daily pages to plan your day and manage your time
more productively. Also use it to review your day as a whole
19 and see where you need to find balance the most. 20
 Want to place an illustration on your vision board or pin it to MY Journal helps you reflect on critical
your wall? MY Journal illustrations come with perforations questions that will help and inspire you to
that make page removal simple, clean and easy. reflect and discover yourself.

27 / 01 / 17
am i taking the right actions towards my goal?

week 4
05:00
06:00 GO TO THE GYM (GO TO THE BOXING CLASS)
07:00
08:00 ASK ANGIE FOR A MEETING TO TALK ABOUT MY POSITION
09:00 WORK (UPDATE THE WEBSITE)
Get 10:00
inspired
and 11:00
become 12:00
mindful by 13:00 LUNCH AT MY FAVOURITE CAFE The world
colouring 14:00 CALL ANNA, GET THE PODCAST BRAINSTORM STARTED is yours!
in Each
15:00
beautiful daily page
images 16:00 comes
that will 17:00 with a
leave your 18:00 GO SEE THE LATEST SHOW AT THE YOUNG VIC WITH JAMES space for
heart 19:00 you to
feeling doodle,
refreshed 20:00 reflect,
and your 21:00 GO OUT WITH THE GIRLS draw, and
mind more.
feeling today i will focus on actions i will take
renewed. DOING WHAT I LOVE AND LETTING GO GO GET THAT FREE FACIAL - I DESERVE
OF THE REST IT!
LOOKING AFTER MY BODY NEW BOXING CLASS
TAKING ONE STEP THAT WILL LEAD
ME CLOSER TO MY GOALS

i am grateful for
I GOT THE STARTUP LOAN, THANK YOU, THANK YOU, THANK YOU!

MY Journal helps you to reflect every day on the things you

are thankful for to start and/or end the day on a positive note.
21 22
 weekly recap example
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on your . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
week with How did i contribute oR give back this week?
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our end- THIS WEEK I MADE SURE TO GIVE MY TIME AND ATTENTION 100% TO OTHERS . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
of-week WHEN THEY NEEDED IT. ALSO ON WEDNESDAY I JOINED CRISIA ON HER FOODBAG . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
reflection . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
RUN. IT WAS HER 12TH DELIVERY TO ANOTHER HOMELESS MAN. THIS WAS THE
page. . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
See your FIRST TIME I JOINED HER. I’M GOING TO TRY AND COME ALONG WITH MY OWN . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
progress FOODBAG EVERY WEEK. . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
and how . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

you can HOW DID THAT MAKE ME FEEL? . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

go even . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
THE FOODBAG DELIVERY WAS QUITE A SURREAL EXPERIENCE. CRISIA SAID THAT EVEN
further! . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
THOUGH SHE’S BEEN DOING THIS FOR A WHILE, IT STILL MAKES HER FEEL STRANGE . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . .
EVERY TIME. I DEFINITELY AGREE. IT DID FEEL GOOD TO BE GIVING BACK, BUT IT
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ALSO MAKES ONE WONDER HOW MUCH ELSE THERE IS THAT CAN BE DONE. . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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why?
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I’M NOT REALLY SURE. I GUESS THAT’S SOMETHING I HAVE TO THINK ABOUT A BIT . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
MORE. MAYBE THE STRANGE FEELING CAME FROM BEING AT SUCH CLOSE AND . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . .
INTIMATE PROXIMITY TO A LIFE THAT IS SO DIFFERENT TO MINE.
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DEFINITELY FOOD FOR THOUGHT. . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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Use the
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bullet
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23 24
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 Month
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

27 28
 Month
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

29 30
 Month
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

31 32
 My wheel of life

33 34
 / /
body and health
What do i want my body and health to be like in 90 days?

I want to achieve these goals because:

1.
2.
3.

What are the consequences if I do not achieve my goal?

How will achieving my goal positively impact family, friends, the world
around me and myself?

What will my life be like achieving my goal?

36
 / /
family and relationships
What is my ultimate relationship goal in the next 90 days?

What can I do to feel and be more deeply connected in my relationships?

The 3 words I plan to use to describe my relationships in next 90 days are

1.
2.
3.

How will having better relationships positively affect those around me?

Achieving this will make me feel ...

Gen. R. 100:7

38
 / /
business and profession

you 't ha ities

"
te t ,
hem
crea ppen
Is my current business or career path supporting who I am and who I

don portun

ser
want to be?

ros
"Op

is G
Chr How do I define my success?

How much of this success can I achieve in 90 days?

When I achieve my 90 days goal, this will allow me to

•
•
•

How will achieving this goal also help me become healthier, happier and a
better person every day?

40
"Wealth is the / /
ability to fully money and finance
experience life" what is my relationship like with money?
Henry David Thoreau

how can i improve my financial situation in the next 90 days?

if i make small daily changes i will

1.
2.
3.

Who else can I positively impact with my change?

What are the long term benefits of achieving this goal?

42
"Your inner strength is your
/ /
outer foundation"
Allan Rufus
personal and spiritual
What thoughts do I have that are holding me back?
1.
2.
3.

What do i commit myself to for the next 90 days?

Why is it important that I follow through with this now?

What kind of support can I receive from family, friends and loved ones?
friends family loved ones

How will this journey positively impact me and others around me?

44
 / /
celebration and contribution
What gift and talents do I have that I can share with others?

"remember to
celebrate milestones" What is the beautiful truth about me and how can I show it more in my
nelson mandela daily life for the next 90 days?

I will give more of my time, money or support to

•
•
•

10 things I can do to treat myself to that are free or don't cost much
1. 6.
2. 7.
3. 8.
4. 9.
5. 10.

How will I remind myself to celebrate every day?

46
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 . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . .

Week 1
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What are my intentions for this week . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . .
Body and Health Family and Relationships . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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Business and Profession Money and Finance . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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PErsonal and Spiritual Celebration and Contribution . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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"If you don't know where you are going, . . . . . . . . . . . . . . . . . . . . . . . . . . . .
you'll end up someplace else" . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Yogi Berra
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49
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 A habit that I have that benefits me is ... / /
and I will do more of it by ....

week 1
05:00
06:00
07:00
08:00
09:00
10:00
11:00
12:00
13:00
14:00
15:00
I am ing 16:00
ak 17:00
bre habits g 18:00
in
old creat 19:00
and new ful 20:00

c c ess 21:00
su ones 22:00

today i will focus on actions i will take

i am grateful for

52
 / /
I am grateful for the people in my life

week 1
05:00
06:00
07:00
08:00
09:00
10:00
11:00
12:00
13:00
14:00
15:00
16:00
17:00
18:00
19:00
20:00
21:00
22:00

today i will focus on actions i will take

i am grateful for
" The bird a nest, the spider a web, man friendship"
William Blake

53
. . . . . . . . . . . . . . . . . . . . . . . . . . . .
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Nobody is too busy. / /
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It's just a matter of priorities
. . . . . . . . . . . . . . . . . . . . . . . . . . . . anonymous
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week 1
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05:00
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. . . . . . . . . . . . . . . . . . . . . . . . . . . . 06:00
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10:00
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11:00
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12:00
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16:00
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18:00
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22:00
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today i will focus on actions i will take
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. . . . . . . . . . . . . . . . . . . . . . . . . . . . i am grateful for
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56
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 . . . . . . . . . . . . . . . . . . . . . . . . . . . .

/ / . . . . . . . . . . . . . . . . . . . . . . . . . . . .

I will MYnd Map the journey to my goals today . . . . . . . . . . . . . . . . . . . . . . . . . . . .

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week 1
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05:00
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06:00 . . . . . . . . . . . . . . . . . . . . . . . . . . . .
07:00 . . . . . . . . . . . . . . . . . . . . . . . . . . . .
08:00 . . . . . . . . . . . . . . . . . . . . . . . . . . . .

09:00 . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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10:00
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11:00
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12:00 . . . . . . . . . . . . . . . . . . . . . . . . . . . .
13:00 . . . . . . . . . . . . . . . . . . . . . . . . . . . .
14:00 . . . . . . . . . . . . . . . . . . . . . . . . . . . .

15:00 . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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16:00
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17:00
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18:00 . . . . . . . . . . . . . . . . . . . . . . . . . . . .
19:00 . . . . . . . . . . . . . . . . . . . . . . . . . . . .
20:00 . . . . . . . . . . . . . . . . . . . . . . . . . . . .

21:00 . . . . . . . . . . . . . . . . . . . . . . . . . . . .

22:00 . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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today i will focus on actions i will take . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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i am grateful for . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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57
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To keep the body in good health is a duty, otherwise we / /
shall not be able to keep our mind strong and clear One habit that I have that I want to break is...
Buddha
week 1
05:00
06:00
07:00
08:00
09:00
10:00
11:00
12:00
13:00
14:00
15:00
16:00
17:00
18:00
19:00
20:00
21:00
22:00

today i will focus on actions i will take

i am grateful for

60
 / / / /
Today, I dedicate 30 minutes to ... Today I will thank someone I love for their support

week 1 week 1
05:00 05:00
06:00 06:00
07:00 07:00
08:00 08:00
09:00 09:00
10:00 10:00
11:00 11:00
12:00 12:00
13:00 13:00
14:00 14:00
15:00 15:00
16:00 16:00
17:00 17:00
18:00 18:00
19:00 19:00
20:00 20:00
21:00 21:00
22:00 22:00

today i will focus on actions i will take today i will focus on actions i will take

i am grateful for i am grateful for

61 62
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week 1 recap .
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How happy was I this week? . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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why?
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63
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 . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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Week 2
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What are my intentions for this week . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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Body and Health Family and Relationships . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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Business and Profession Money and Finance . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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PErsonal and Spiritual Celebration and Contribution . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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"A journey of a thousand miles . . . . . . . . . . . . . . . . . . . . . . . . . . . .
must begin with a single step" . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Lao Tzu
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65
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 / /
Today I give myself permission to shine

week 2
05:00
06:00
07:00
08:00
09:00
10:00
11:00
12:00
13:00
14:00
15:00
16:00
17:00
18:00
19:00
20:00
21:00
22:00

today i will focus on actions i will take

i am grateful for

68
 / /
I feel most energized when ... "Pleasure is always derived from something outside
I will ... to energize myself today you, whereas joy arises from within"
Eckhart Tolle
week 2
05:00
06:00
07:00
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11:00
12:00
13:00
14:00
15:00
16:00
17:00
18:00
19:00
20:00
21:00
22:00
today i will focus on actions i will take

i am grateful for

69
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What was my biggest achievement yesterday?
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week 2
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05:00
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. . . . . . . . . . . . . . . . . . . . . . . . . . . . 07:00
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10:00
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11:00
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12:00
. . . . . . . . . . . . . . . . . . . . . . . . . . . . 13:00
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16:00
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17:00
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18:00
. . . . . . . . . . . . . . . . . . . . . . . . . . . . 19:00
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22:00
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today i will focus on actions i will take
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. . . . . . . . . . . . . . . . . . . . . . . . . . . . i am grateful for
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72
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 . . . . . . . . . . . . . . . . . . . . . . . . . . . .

I will go through this day knowing that I / / .

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deserve wonderful things to happen to me
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week 2
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05:00
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06:00 . . . . . . . . . . . . . . . . . . . . . . . . . . . .
07:00 . . . . . . . . . . . . . . . . . . . . . . . . . . . .
08:00 . . . . . . . . . . . . . . . . . . . . . . . . . . . .

09:00 . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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10:00
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11:00
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12:00 . . . . . . . . . . . . . . . . . . . . . . . . . . . .
13:00 . . . . . . . . . . . . . . . . . . . . . . . . . . . .
14:00 . . . . . . . . . . . . . . . . . . . . . . . . . . . .

15:00 . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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16:00
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17:00
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18:00 . . . . . . . . . . . . . . . . . . . . . . . . . . . .
19:00 . . . . . . . . . . . . . . . . . . . . . . . . . . . .
20:00 . . . . . . . . . . . . . . . . . . . . . . . . . . . .

21:00 . . . . . . . . . . . . . . . . . . . . . . . . . . . .

22:00 . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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today i will focus on actions i will take . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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i am grateful for . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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73
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 / /
today i boldly act on great opportunities
Ben Stein
week 2
05:00
06:00
07:00
08:00
09:00
10:00
11:00
12:00
13:00
14:00
15:00
16:00
17:00
18:00
19:00
20:00
21:00
22:00

today i will focus on actions i will take

i am grateful for

76
 / / "If we have been able to give happiness to a soul, / /
How can I connect more deeply with the people around me? even for a minute, it makes our life blessed"
Amma Sri Mata Amritanandamayi
week 2 week 2
05:00 05:00
06:00 06:00
07:00 07:00
08:00 08:00
09:00 09:00
10:00 10:00
11:00 11:00
12:00 12:00
13:00 13:00
14:00 14:00
15:00 15:00
16:00 16:00
17:00 17:00
18:00 18:00
19:00 19:00
20:00 20:00
21:00 21:00
22:00 22:00

today i will focus on actions i will take today i will focus on actions i will take

i am grateful for i am grateful for

77 78
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week 2 recap .
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What colours did I use the most this week? . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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What emotions did the colours evoke? . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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how did i feel colouring in?
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79
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 . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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Week 3
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What are my intentions for this week . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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Body and Health Family and Relationships . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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Business and Profession Money and Finance . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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PErsonal and Spiritual Celebration and Contribution . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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"The only thing worse than starting something . . . . . . . . . . . . . . . . . . . . . . . . . . . .
and failing... is not starting something" . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Seth Godin
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81
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 / /
I turn fear and doubt into enthusiasm and belief

when week 3
05:00
we are
06:00
motivated 07:00
by goals 08:00
that 09:00
10:00
11:00
12:00
13:00
14:00
15:00
16:00
have deep 17:00
meaning, by 18:00
19:00
dreams that 20:00
need completion, 21:00
by pure love 22:00

that needs today i will focus on actions i will take

expressing,
then we
trulylive
life

i am grateful for
greg anderson

84
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Today I will do something that scares me. I will ...

week 3
05:00
06:00
07:00
08:00
09:00
10:00
11:00
12:00
13:00
14:00
15:00
16:00
17:00
18:00
19:00
20:00
21:00
22:00

today i will focus on actions i will take

i am grateful for

85
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Life is short, live bold! Be heard, be you, / /
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dream big, take risks, don't wait
. . . . . . . . . . . . . . . . . . . . . . . . . . . . Misty Gibbs
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week 3
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05:00
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10:00
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11:00
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12:00
. . . . . . . . . . . . . . . . . . . . . . . . . . . . 13:00
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16:00
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17:00
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18:00
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22:00
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today i will focus on actions i will take
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. . . . . . . . . . . . . . . . . . . . . . . . . . . . i am grateful for
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88
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 . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

I will find a way to positively / / .

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impact at least three people today
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week 3
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05:00
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06:00 . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
07:00 . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
08:00 . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

09:00 . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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10:00
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11:00
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12:00 . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
13:00 . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
14:00 . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

15:00 . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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16:00
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17:00
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18:00 . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
19:00 . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
20:00 . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

21:00 . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

22:00 . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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today i will focus on actions i will take . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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i am grateful for . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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89
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 / /
i will laugh today

week 3
05:00
06:00
07:00
08:00
09:00
10:00
11:00
12:00
13:00
14:00
15:00
16:00
17:00
18:00
19:00
20:00
21:00
22:00

today i will focus on actions i will take

i am rich in
health,
wealth and
love
i am grateful for

92
 How wonderful it is that nobody need wait a / / / /
single moment before starting to improve the world How am I going to celebrate today's achievement?
anne frank
week 3 week 3
05:00 05:00
06:00 06:00
07:00 07:00
08:00 08:00
09:00 09:00
10:00 10:00
11:00 11:00
12:00 12:00
13:00 13:00
14:00 14:00
15:00 15:00
16:00 16:00
17:00 17:00
18:00 18:00
19:00 19:00
20:00 20:00
21:00 21:00
22:00 22:00

today i will focus on actions i will take today i will focus on actions i will take

i am grateful for i am grateful for

93 94
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week 3 recap .
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what were my biggest challenges this week? . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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How did I feel over coming these challenges? . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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What lessons did I learn about myself this week? . . . . . . . . . . . . . . . . . . . . . . . . . . . .

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95
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 progress

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