TEN-WEEK SELF-IMPROVEMENT PLAN

It only takes ten weeks to improve your life and feel great

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Contents:
-Intro

-About the plan

-The plan Q&A

-What do I need to start?

-How to keep my motivation on a good level?

-What will you achieve with this plan?

-How much time do I need to dedicate daily?

-When is the best time to exercise and read?

-For the people who want to lose weight

-About walking

-About Map my walk

-Links

-Disclaimer

Intro
Before we start, I want to tell you something; hope is the worst strategy if you want to improve your
life. Without invested time and effort, nothing will change. If you do not invest something, you cannot
expect anything in return. But since you are reading this, you have already decided to stop relying on
hope and take care of your life.

That is excellent!

I know how hard it is to break old habits and rituals that hold you back, but you will succeed. I did it, and
you will manage it too.

When you get stuck, or you want to give up (which happens, and it is perfectly normal) go to Forum on
Long Term Habits website or Long Term Habits Facebook group to refresh your motivation and get
yourself back on the track. It is always easier to stay motivated in a group of positive and like -minded
people.

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Distant goals do not influence your everyday satisfaction, but achieving those goals is closely linked to
your daily motivation and personal satisfaction. If you are not motivated and do not feel great every
day, it is hard to take steps in the direction of your bigger goals.

To be happy with yourself, you need to start with two basic things - keeping yourself healthy and
developing your self-awareness. This will help you to feel great, to improve your relations and to know
yourself better. When you get to know yourself a little better, you can start making plans to achieve
your desired goals in life.

Larger goals are an essential part of your self-realization, but you also need to learn to enjoy in the
present moment. It takes some time to find your formula for balancing the essential things in life, but it
is worth it.

Forget about creating a false image of yourself, which unfortunately today, has become more important
than true satisfaction with your life. Focus on improving the things that you have to improve. When you
get back in shape a bit and read a couple of good books, ideas will start coming up on their own. You will
create a solid base and momentum for further enhancement of your life. When you learn to focus on
positive things in life and stop sweating about things which you cannot change, your life will become
much better.

Focusing on only one thing in life and neglecting everything else will not make you happy. Although
many people think that finances are their main goal in life, money is the means necessary to help you
develop yourself and other segments of your life.
Money is the fuel, not the goal. When you keep yourself healthy, motivated and focused on your
improvement, this will reflect on your work and income together with all other areas of your life.
Dreaming about the goals or a good life will get you nowhere without the plan and action. And to begin
with the planning and necessary steps, you have to keep your energy on a high level.

This plan will help you to create a few essential habits which will help you to jump from passive life to an
active lifestyle and positive approach to enjoy life.
If you create a proper plan and stick to it, there is no chance that you will not improve your life to a
much better level.

Most of you observe things through a succeeded / failed perspective, which is completely wrong.
Whenever you invest even small dedicated effort in something, you have already succeeded. Maybe
the result is not always visible, but it is there. Your experience, awareness, and everything else are
different in every moment of your life. Even the smallest but dedicated steps move you forward if you
do it regularly. For example, if you exercise ten times a month, read one book and self-reflect just a
few times a month to figure out what you want from your life, it is already a lot. Do this for a few
months, and you will see excellent results.

"Life is what happens to us while we are busy making other plans"-John Lennon

Do not waste your energy on being disappointed with yourself if you do not reach your goal in the time
that you have predicted. You will have periods in life when you can do more and the periods when you

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will be stretched from different sides of life and unexpected situations. Stay focused, reorganize, and
push until you succeed. That is the only way to succeed in anything. It is essential to choose your goals
and to make small steps every day to reach them. Intensity will oscillate from day to day or from month
to month, but it is much less critical then continuity. One day you will spend more time on one activity,
the next day on another. That is life. Do not beat yourself up if you skip something occasionally. Just use
your time wisely and do not waste it.

Always ask yourself, "Is what I am doing now helping me to reach my goals?", if the answer is no skip it
and focus on your goals to create a better life for yourself.

You probably think, "Why ten weeks?"

First, it is easy to reach, and it will give you visible results in many areas of your life. The other thing is
that we need from three weeks up to two months to create steady habits, depending on your starting
level. Ten weeks is enough time for everyone.

Even before you complete your first ten weeks, created habits will take over, and it will become much
more manageable. Ten weeks is just your first checkpoint. Until you complete your first ten weeks, you
will have already created your positive momentum and a few essential habits. Use this plan to get your
creative juices flowing.

You will see that somewhere during the process, something will happen in your mind, and you will
start to enjoy your positive changes.

I am not saying that you can complete your ten weeks and then stop. It is the opposite. You will see that
this plan works, and you will continue to improve your life. Life balancing is a skill which takes time to
develop and requires effort to keep it.

I want you to learn how to enjoy the process of your improvement without giving up too soon.
Self-improvement is a marathon and not the sprint. You will choose your own pace according to your
free time and your beginning level. Pushing too hard or going to extremes is not smart or healthy, and it
usually finishes quickly. Don't overthink or search for the excuses. Think until you create the plan and
after that, focus on doing the steps to reach your goals.

Winners look for the ways, not the reasons. Decide on the date and stick to your plan. You will want to
give up many times, especially in the beginning, but don't do it. It takes a little bit of time to get used to
it and to break the rust from your mind and body. Everything new in life requires additional effort ,this
will make you feel exhausted in the beginning but only for about two weeks, until you start up your
engine. After that, you will already notice the jump in your energy and mood.

After you complete your first ten weeks, you will take over the initiative, and you won't need anybody to
push you except yourself. You will feel excellent, and you will motivate others to do the same. If you
have slipped into the passive mindset for the last few years or even decades, give yourself enough time
to improve the situation. Just don't hurry and do not give up. Remember, only the person who gives up
loses for sure. If you stop for a day, or a few days, continue where you stopped. It is not a big deal. Don't

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be hard on yourself. Focus and think about the positive goals which you want to reach and
continue.

Nobody measures your time; you have as much as you need. Do it at your own pace. Be aware that
you will continue to do this for a long time after you reach your first goals. Learn to enjoy the process.

Self-improvement and feeling great about yourself is highly addictive. Do not get me wrong; I am talking
about positive self-development which influences everybody around you in a positive way, not about an
egocentric approach to life which always ends up bad.

You will find your joy zone. That is the amount of effort which is not too easy to miss the results and
not too hard to make you give up. If you lay one brick on another, day by day, soon you will have the
wall. Once when you start, things will become easier. Prepare yourself to keep doing it for ten weeks.
It only takes ten weeks to improve your life.

About the plan

The purpose of this plan is to help you improve your habits to live a fulfilled life and to feel good about
yourself. You will improve a few different areas of your life, which all influence one another.

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Although this is a comprehensive self-improvement plan, for some people just losing weight means huge
life improvement.

I added paragraph only for that in this plan.

The plan consists of two parts:

Part One is action - developing and improving good habits to create positive momentum and increase
your life energy.

It is not all about the action; an essential part of this plan is deduction also. When you start to kick out
bad habits and rituals, you will have much more time and energy for the good things in life.

Part Two is self-reflection through reading and planning. That will help you to get to know yourself
much better. After you have read a few good books, you will start to recognize ideas about yourself that
hold you back, and you will begin to change the things.

Planning your life is a necessary step if you want to achieve your goals and live a fulfilling life. Without a
proper plan, there is no good life — just random situations based on causalities and luck. Becoming
aware of what you want from life and what is right for you is the essential step.

You will start to get rid of bad habits and rituals that hold you back and which you do on automatic
mode. You will begin to notice and prevent bad routines as soon as they try to jump in.

Together with exercising, reading and planning you will choose few bad habits (or only one if it is a big
one like smoking, drinking or overeating) which you will decrease or completely get rid of in the next ten
weeks.

Even if you don't manage to get rid of it at first, remember that your habits are improving, your
willpower grows, and you will succeed with time. People rarely succeed in anything from the first
attempt. That is not failing; it is just the process of learning and building mental strength before you
reach your goals.

It is crucial to proceed until you succeed, ten weeks is just a reference point, and is not carved in stone.

You can repeat this plan as many times as you want with different goals. Remember, you are the
creator of your plan; I am just giving you the guidelines on how to do it.

Attention!

When we are excited about something new, we usually overdo things in the beginning.

Don't make this common mistake; it will make you give up.

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Decide what amount of time you can dedicate to your plan and stick to it. It is your first ten weeks, your
habits and your mental strength will improve with the time, and your joy zone will expand. In the
beginning, your joy zone is small, if there is any. It's hard to push yourself to do something even for a
few minutes. After a while, when you have improved your skills and your joy zone moves to another
level, you will have to stop yourself(again) not to overdo the things (It is always like that with sport and
recreation, reading, learning to play an instrument and everything else).

The plan - questions and answers

What do I need to start?
-Print the checklist. You can use the one which I created or you can use empty one and fill it up with the
things that you will improve in the next ten weeks.

-Decide the starting date

-Get yourself a pair of good walking shoes

-Load your smartphone or mp3 player with a lot of good music

-Install Map my walk app to be able to join the challenge or to create one

-Join the challenge which I created (first add me as a friend on Map my walk, Ante Rogos ic, Omis-
Croatia, and send me the request to add you to the challenge through e-mail , Forum or Facebook
group) or create your challenge and invite people to join you

-Join the Facebook group and Forum to get support when you feel like giving up or to help and support
the others

How to keep my motivation on a good level?

-The checklist is mandatory. What gets measured -gets done. Plans without writing them down and
following are just disappearing ideas in your mind. Print the checklist and put it on the wall or keep it
somewhere where you can easily track your progress. Adding new checkmarks has an incredibly
positive effect on your motivation. It will make you feel proud of yourself when you see how much
you managed to do after a few weeks.

That will keep you focused and motivated when you lose your steam. It will happen more than once,
and it is entirely reasonable. Just keep pushing, do not think much. Within a few weeks, the habit will
take over.

Focus on your goals and visualize yourself as you already have reached them, visualization is excellent
motivator.

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Get some music which boosts your adrenaline. Good music helps you to start exercising when you feel
like not doing it.

Include your partner, friends, colleagues, and join the Forum and Facebook group. Create your
challenge on Map my walk app and invite the people or join the challenges which I will create. It is much
easier to stay motivated in the group.

Read positive and motivational books, this is the most important step to get new ideas.

Completely dismiss bad and superficial news or gossiping; this will push you in a bad mood. Visualize
yourself as you have already reached your goals. Spend a few minutes in the morning and before you go
to bed on visualization. That will positively polarize your subconscious mind and keep you focused.

Check this link to get some inspiration and ideas.

What will you achieve with this plan?

-You will develop habits needed to keep the quality of your life on a good level (keeping yourself
healthy, self-reflection, reading, planning your life)

-Your willpower will increase, after that everything will be easier

-A positive approach to life situations and active mindset will become your lifestyle

-You will minimize stress. Cleaning your body from the accumulated junk in your body will reduce your
physical stress, which is the main reason for mental stress. You will become calm and more tolerating,
and this will reflect on the quality of your life in all areas.

-Your sleep will be better, and you will feel better. Your mood will be much better within just a few days.
Better mood = better relationships with people around you.

-You will improve your self-awareness and discover what you want from life

-Creating a good situation and avoiding the unfavorable ones in life will become your second nature

-Moderate exercising will improve your life energy and get you back in shape

-Reading positive books and materials will create new ideas and keep your motivation on a high level.
Your mind will wake up. One book will lead to another, one idea to another, and so on.

Everything that we do in life is connected, although we do not see it sometimes.

All of this will lead to increased life energy, better relations, good health, and personal satisfaction -
the most important things for a good life.

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How much time do I need to dedicate daily?
The optimum would be 90-120 minutes shared between exercising, reading, and planning during the
day. It may sound like a lot, but reading and planning can be done anywhere, whenever you have free
time. Only the exercise requires a precise schedule, and it is the biggest problem for most people. If you
are in the lazy group regarding exercising, forty-five minutes to one-hour walking will do the job
(increased pace, of course, not just strolling around).

Don't tell me that you cannot kick out TV or social networks and wake up a little bit earlier to get so me
time. That means that you do not want to improve your life.

Test and see what works for you. Some people are in good shape, but they want to improve other
things. They will stick to their workout plan and focus on reading, planning, and self -reflecting. Other
people already have excellent habits regarding learning and reading, but they want to get back in shape.
Some people are at the beginning and want to improve all together.

-If you are complete beginner, start with half an hour of walking + half an hour of reading. After the first
two weeks increase walking on 45 minutes and after a month increase to 1 hour of walking and half an
hour of reading and keep it that way. Planning your goals and necessary steps to reach them you can do
whenever you have some free time (in the car or bus, waiting somewhere etc.).

Use voice recording application on your phone or a small notebook to record or write down your
thoughts and ideas; otherwise you will forget them. The best ideas sometimes come in the most strange
places .Write them down as soon as they appear not to forget them.

Everything depends on your desires and goals.

If you read 30 minutes per day, you will manage to read two books per month, which makes 24-25
books per year (more than a hundred books in five years).

That will create many new ideas and help you to stay motivated.

If you are eager about something, you will invest more time in learning about that subject, this is going
to be enjoyable and time will pass faster since you will be in "the flow".

How to free more time?

Always ask yourself, "Is what I am doing now helping me to reach my goals?", if not, skip it.

-Ditch the TV, extra-long coffee breaks, don't waste your time on gossiping with everyone, and minimize
time on social networks.

It takes just a few days to get the habit of going to bed earlier and to wake up one hour earlier. Wake up
one day one hour earlier and stick to that schedule until it becomes routine.

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Remember - your time is your life. You have to prioritize, always. What is more important to you,
wasting your time on irrelevant things or creating a fulfilling life for yourself and achieving your goals?
You will have more than enough free time for every desired goal if you learn to prioritize.

When is the best time to exercise and to read?

-Some people like to work out in the afternoon or evening, and some prefer to do it first thing in the
morning. I used to be in that first group, but for the last few years, I am in the second.

Morning schedule fits the best for me today regarding my job and family life. Choose what works best
for you and stick to it.

It does not matter in the beginning. Choose one schedule and stick to it, after a few weeks you will see
what suits you the best.

Reading and learning (talking from my own experience), especially the more challenging things,
is best in the morning when the head is fresh. Read motivational and relaxing things in the
evening before you go to sleep to give your subconscious material to process while you are
sleeping. Feed your subconscious with the right material and good ideas will no longer be a
coincidence in your life. All successful people know this; athletes, artists, scientists and so on.

When you discover what you want to achieve in life, find the people who already achieved similar things
(connect with them on LinkedIn if it is something related to work or read their biographies if they are
famous). When you get enough information, you will begin to believe that you can do it too. That will
give you positive motivation and mental strength to keep yourself moving toward your goals. The most
important thing that I want you to achieve is that you see and understand that you always have to push
forward in life, little by little every day, to avoid being sucked back in in the wrong routines. If you let
yourself go, you will find yourself very quickly in your old basic "working and just existing" life routine.

With time you will improve your formula for a good life. This plan is just the first step. You can always
repeat it as much as you like. Set yourself different goals. The base is always the same (reading,
exercising, planning, and self-reflecting) but your goals will change. Always add new goals to keep
yourself moving. It is easy to slip back in the old routines and passive mindset.

For the people who want to lose the weight

Today so many people struggle with weight problems. Although this is not a weight-loss plan, it can be
used that way very effectively.

For many of you just losing the weight equals massive improvement in life quality. Nobody wants to be
overweight. It just happens as a consequence of the lack of attention to your nutrition and a few more
bad habits. Overweight can cause poor health, lack of self-confidence, and lack of self-esteem. These are
more than good reasons to get back in shape.

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If your mirror is not happy with you and you are ready to invest some time and dedication to improve
that relationship, you can achieve excellent results in ten weeks.

But, if you want to lose your weight and to stay in shape, you must be aware that the exercise cannot
win the fight against the fork.

To gain maximum result in ten weeks, I would advise you a few things:
Join the Facebook group Joy zone exercising and weight loss to find like-minded people and to stay
motivated. Walk for one hour daily (5-6km per hour, 3.1 -3.7 mph). Do less in the first two weeks if you
are complete beginner, as I mentioned before. It is essential to create a habit in the beginning.

Drink only water and green tea; eat breakfast, lunch, and dinner. Avoid sodas, juices, junk food, cookies,
and sugar as much as possible. These things are the main reason for gaining weight.

For example, one mid-size cake slice or two cans of soda = half an hour of jogging or one hour of
walking.

If you cut the junk food and sodas in half, and start walking regularly, you will see excellent results
within two months. If you add plank every other day to that, to strengthen your body a little, the results
will be great. Make two sets in a straight position and two in a side position for each side , but do not
overdo it. It is important to do the exercise properly, not as much as possible, but incorrectly. Always
warm up before exercise and stretch afterwards for a few minutes.

Overeating is addictive like any other thing which creates physical enjoyment; you have to push your
nutrition habits within the normal limits. You do not have to give up on anything, but you have to
decrease and balance your nutrition. After ten weeks, this will become normal for you, and you will
get your nutritional habits back in order.

About walking
If you hate the word "exercise" or "workout ", walking is for you. Walking is relaxing and s timulates your
mind.

You can do it at any age and as much as you want without the risk of overdoing it. You will feel when it is
enough, and it does not have a negative impact on your knees and ankles.

Walking is very important for older people; it helps oxygen to reach the brain and keeps mind bright.

You can do it always and anywhere without the need for special preparation or equipment. Walking
with your family or friends is also exercising. Do not go for a coffee, go for a walk instead. You can hang
out and walk at the same time. Take your partner with you or invite your friends for a walk and use your
time in the best possible way.

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Walking goes hand by hand with thinking about your plans and ideas. Walking is also the best stress
relief, and it works always.

If you do your walking first thing in the morning, you will notice a positive impact on your mood,
patience, and many other things from the day you start doing it.

About Map my walk

Use Map my walk application as an addition to your plan, to keep your motivation on the high level and
to track your exercising. Map my walk is an application which is an excellent tool for monitoring your
exercising. It will record your walking or jogging through GPS, and it will update your exercise on your
profile as soon as you reach internet access. The good thing is that you can manually log your activity;
there are all possible options. Map my walk gives you the possibility to create your challenge and invite
your friends - up to 199 people.

Important note:

There is no such thing as an instant success plan. This plan is the starting point for you to create your
formula which will help you to improve your life and keep it that way. It will take some time and
persistence, but the reward will be satisfaction and a much better life . Working on your self-
improvement will make you feel great, and it will positively influence everybody around you in some
way. If you want to be an excellent example for your kids and everybody else, begin with yourself.
Maintaining the balance in life after you find what works for you will become easier with time.

If you want to have a good life and feel excellent, you have to work hard on it.

There is no magic formula to a fulfilled life, at least not that I am aware of . Exists only an effective
formula which will create excellent results, but you alone have to discover it through learning and trial.
Join the forum and Long Term Habits Facebook group to stay motivated . Subscribe to our weekly
newsletter if you want to stay updated with new posts and useful links.

I wish you good luck, together with motivation and persistence to reach your true desires and fulfilled
life.

Cheers,

Ante

Links
-How to start

-Books recommendations

-How to feel great and live a fulfilling life … blog post

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-Long Term Habits Facebook group

-Website Forum

-Subscribe to stay updated with new posts and challenges

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Disclaimer

The information provided is based on my personal experience. Everything here has been written with
the best intentions to help you improve your life, but you are responsible for yourself. Everything
mentioned in this plan is informational, and I cannot be held responsible in any way for the information
that you request or receive through my website, blog, e-mails, programs, services, and products. In no
event will I be liable to any party for any direct, indirect, special, incidental, equitable or consequential
damages for any use of or reliance on this website or blog, e-mails, programs, services, and/or products,
including, without limitation, any lost profits, personal or business interruptions, personal injuries,
accidents, misapplication of information or any other loss, malady, disease or difficulty, or otherwise,
even if I am expressly advised of the possibility of such damages or difficulties.

Reference or links in this website, blog, e-mails, programs, services or products to any other business or
entity's information, opinions, advice, programs, services, or products, you use on your responsibility. I
am not responsible for the contents of any off-site web pages, companies or persons linked or
referenced in this site.

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