In looking back over the first year of my journey, I realized one of the most important tools I used to accomplish my target body weight was this mindset writing technique to track my daily actions and habits.

These daily goals and habits set the direction for my day and moved me forward towards achieving the target weight I always envisioned.

I believe without this set of daily mindset exercises repeated day after day I would not have been able to reach my target weight. I continue to use this daily mindset technique and apply it to new and bigger goals I set for myself.

“If you fail to plan, you are planning to fail!” ― Benjamin Franklin

Originally, I would write my Daily Actions and Daily Habits on a white sheet of paper (image below) which I would fold up and stick in my writing journal or pocket.

Now as you can see there are about 7 actions I wrote down for Thursday. Over time I found that this was not helpful and modified it to only two actions per day. I will explain the logic as we walk through these

To save time and make it easier for me to log and track my progress I created a printable template (image below) which I now call my Weekly Mindset! Pocket Planner. This is available as a FREE PDF download on my website.

The more I would apply the tools that worked for me and remove the techniques that I didn’t find value, the more it has evolved.

For the past two years I have been filling out these sheets and to say it has changed my life would be an understatement. The long term goals and visions I’ve written down and visualized have either come true or are on their way.

I understand if you are skeptical … My mindset was the same, skeptical until I woke up one day and all the stress and anxiety I was experience dissipated, and it was all due to these techniques, routines and habits I will outline in this course.

The only thing I ask of you is to trust the process and give it at least 90 days.  Thanks in large part to my wife for suggesting I turn my daily worksheet into a 90-Day Mindset Journal I no longer have to print out these sheets on my printer and can share with you as a workbook/resource to leverage as part of this course.

This first video will serve as a foundation for belief … You need to start believing this WILL get you to the desired goals and vision you have for you and your life. You also have to combine that belief with the feeling that you already have what it is you are looking for.

If you are not happy with where you are in life right now, you need to start telling yourself “I am happy” and believe it, because you attract what you feel and believe. I will get into the science behind it in later videos.

For now, if you need a reason to be happy, just think, you found this course for a reason, it was not by accident or coincidence.

Now, to finish this introduction let me share my story to understand how powerful this techni

What I did for the Daily Actions section of the planner, which has been most effective and productive for me, is limit my daily actionsgoals to only 1 or 2 main/high impact goals for each day. There really should never be more than 2 mission-critical items to complete each day. It just isn’t necessary if they are actually high impact.

If I get stuck deciding between two goals, I look at each and ask myself,

“If this is the only thing I accomplish today, will I be satisfied with my day?“

Also, by only having one or two goals and actually completing them, I feel a sense of accomplishment versus working off of a list of 10 without a clear direction. I found cutting it down to one or two, gave me the momentum to get the next set of goals done the following day. That consistency over time led to a complete mindset shift for me.

My Daily Habits are basically the good routines and promises I make to myself that I want to repeat on a daily basis. For me those include, running, planking, reading, writing and meditation to name a few.

Please note, I did not start by doing all of those habits. I started with running and over time added planking, push-ups, sits-ups, diet, meditation, reading, and writing/journaling. I will take a deeper dive into how I incrementally added each of these habits into my routine and the important overall health benefits I’ve received in upcoming articles.

I use the bottom section to write down my Gratitudes, Affirmations, a Quote or even a Drawing/Sketch for my vision board. A big part of my journey and mindset change was to focus my attention on gratitude and all the things I should be grateful for. One study estimated that for every 10 years of life, gratitude increased by 5%. The research also suggests showing gratitude is beneficial to our bodies and minds. People who are regularly grateful, who acknowledge the goodness in life and the sources of it, are generally healthier and happier. I will expand on the importance of gratitude, affirmations and the importance of a vision board in upcoming posts as well.

What I also like about the “Weekly Mindset! Pocket Planner” is it can be folded vertically twice which makes for a great bookmark or can be folded an additional time, horizontally, to fit in your pocket or in a small journal you may carry around like I do.

I print one out each week and like to fill it out after my morning run and cold shower with a cup of coffee and whatever book I’m reading. This daily practice helps keep me at my optimum balance. I hope it does the same for you.

If you don’t have a method that is currently working for you or would like to give my method a try, please subscribe to my newsletter below and I will send you a link to download a copy.

I would love to hear from you and get your feedback. Feel free to reply in the comment section below, reach out via email, or on my social media channels listed in the footer of this page.

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