Hey, what’s up?
To achieve success in any pursuit, it’s crucial to nurture a positive mindset for reaching your daily goals. I’ve created a daily journal page that I personally use to track tasks, fitness goals, and more.
I simply create a copy/paste a new page every day using my favorite note taking app.
There are 3 sections:
1- Day (Morning + Evening)
2- 6 Foundations
3- Gym Tracking
The format is markdown.
You can obviously modify it and/or use the parts to fit your needs.
Hope this helps, peace!
# 1 - Day
## 1.1 - MORNING
I am grateful for...
1.
2.
3.
What would make today great? What are my goals and intentions? Who can I help?
1.
What am I afraid to do today? What do I feel bad about? What stories do I tell myself? What is my current obstacle? Is it a limiting belief that I can eliminate?
1.
Daily Affirmations. I am...
1.
Summary & Notes...
---
## 1.2 - EVENING
3 Amazing things that happened today...
1.
2.
3.
1 Thing that I learned today. How could I have made today even better? Did I live up to my potential?
1.
Did I get into a flow state today? If so, what was it and what does it mean?
1.
Did I succeed my daily goals?
- [ ] YES
- [ ] NO
Summary & Notes....
# 2 - SIX FOUNDATIONS
| | WHAT DID I DO? |
| --- | --- |
| SLEEP & <br/> WEIGHT | LBS: <br/>Went to sleep last night: pm <br/>Woke up at: am |
| EXERCICE & <br/> STRETCHING | - [ ] Stretching <br/> - [ ] Walk <br/> - [ ] Gym <br/> - [ ] Home Workout |
| DIET & <br/> FASTING | Morning: <br/>Diner: <br/>Evening: <br/> - [ ] Intermittent Fasting <br/>- [ ] Fasting |
| HYDRATION | - [ ] 2L of Water |
| THINKING & <br/> LEARNING & <br/> WRITING | Book: <br/>Video: <br/>Writing: |
| BREATHING & <br/> MEDITATION & <br/> PMO/NOFAP & <br/> COLD SHOWER | - [ ] Meditation / Breathing / Relax <br/> - [ ] PMO/NOFAP <br/> - [ ] Cold Shower |
---
# 3 - GYM TRACKING
## 3.1 - CARDIO
| | Duration | Difficulty | Notes |
| --- | --- | --- | --- |
| Treadmill | | | |
| Bike | | | |
| Elliptical | | | |
## 3.2 - LEGS
| | Sets x Reps | LB | Notes |
| --- | --- | --- | --- |
| Extension | 3 x 10 | | |
| Curl | 3 x 10 | | |
| Press | 3 x 10 | | |
| Calf Raise | 3 x 10 | | |
| Adduction <br/> Abduction | 3 x 10 <br/> 3 x 10 | | |
## 3.3 - ARMS
| | Sets x Reps | LB | Notes |
| --- | --- | --- | --- |
| Chest Press | 3 x 10 | | |
| Bicep Curl | 3 x 10 | | |
| Pec Deck | 3 x 10 | | |
| Low Row | 3 x 10 | | |
| Pull-Up | 3 x 10 | | |
| Shoulder Press | 3 x 10 | | |
| Delts | 3 x 10 | | |
| Overhead | 3 x 10 | | |
## 3.4 - CORE
| | Sets x Reps | LB | Notes |
| --- | --- | --- | --- |
| Ab | 3 x 10 | | |
| Back | 3 x 10 | | |
---
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