MOTIVATION JOURNAL

How to Use this Motivation Journal

Heres a quick overview of how to use this Journal:
1. Print the Motivation Journal.
2. Take 15 minutes to fill in the first few sections, including Current State:

My Opportunities, Visualization: My Ideal Life, My 30-Day Goals, and

Steps to Achieving my 30 Day Goals.
3. Look at this Journal at least one time per day to remember what goals

you committed to, and to fill in your Daily Progress Worksheet.

4. At the end of the 30-day period, take 15-20 minutes to assess your

progress by filling in the sections at the end of this Journal.

5. Shoot me an email at abel@fatburningman.com to share your results,
findings, and progress.
6. Keep this Journal to refer back to and print another copy for the next 30

days.

NOTE: Now is also a great time to take a picture of yourself so you can see the
progress youve made in your physical appearance in 30 days from now.

Ok, thats it! Lets get started.

Current State: My Opportunities

DIET -

Rating (circle one):

10

These are things I need to work on (my negative habits):

EXERCISE -

Rating (circle one):

10

10

These are things I need to work on (my negative habits):

SLEEP -

Rating (circle one):

These are things I need to work on (my negative habits):

MINDSET -

Rating (circle one):

These are things I need to work on (my negative habits):

10

Visualization: My Ideal Life

This is how I see my ideal life:

DIET

EXERCISE

SLEEP

MINDSET

My 30-Day Goals
By this date, ______________________________________________, I will achieve the following:

DIET

EXERCISE

SLEEP

MINDSET

Steps to Achieving My 30-Day Goals

These are the steps I will take to make it happen:

DIET

EXERCISE

SLEEP

MINDSET

30-Day Progress Worksheets

Day 1 - Progress Worksheet

MEALS
This is what I ate today:

EXERCISE
This is how I moved today:

SLEEP
This is how I slept last night:

MINDSET
Overall, this is how I feel today (circle one):
This is what I did well today:

10

Day 2 - Progress Worksheet

MEALS
This is what I ate today:

EXERCISE
This is how I moved today:

SLEEP
This is how I slept last night:

MINDSET
Overall, this is how I feel today (circle one):
This is what I did well today:

10

Day 3 - Progress Worksheet

MEALS
This is what I ate today:

EXERCISE
This is how I moved today:

SLEEP
This is how I slept last night:

MINDSET
Overall, this is how I feel today (circle one):
This is what I did well today:

10

Day 4 - Progress Worksheet

MEALS
This is what I ate today:

EXERCISE
This is how I moved today:

SLEEP
This is how I slept last night:

MINDSET
Overall, this is how I feel today (circle one):
This is what I did well today:

10

Day 5 - Progress Worksheet

MEALS
This is what I ate today:

EXERCISE
This is how I moved today:

SLEEP
This is how I slept last night:

MINDSET
Overall, this is how I feel today (circle one):
This is what I did well today:

10

Day 6 - Progress Worksheet

MEALS
This is what I ate today:

EXERCISE
This is how I moved today:

SLEEP
This is how I slept last night:

MINDSET
Overall, this is how I feel today (circle one):
This is what I did well today:

10

Day 7 - Progress Worksheet

MEALS
This is what I ate today:

EXERCISE
This is how I moved today:

SLEEP
This is how I slept last night:

MINDSET
Overall, this is how I feel today (circle one):
This is what I did well today:

10

Day 8 - Progress Worksheet

MEALS
This is what I ate today:

EXERCISE
This is how I moved today:

SLEEP
This is how I slept last night:

MINDSET
Overall, this is how I feel today (circle one):
This is what I did well today:

10

Day 9 - Progress Worksheet

MEALS
This is what I ate today:

EXERCISE
This is how I moved today:

SLEEP
This is how I slept last night:

MINDSET
Overall, this is how I feel today (circle one):
This is what I did well today:

10

Day 10 - Progress Worksheet

MEALS
This is what I ate today:

EXERCISE
This is how I moved today:

SLEEP
This is how I slept last night:

MINDSET
Overall, this is how I feel today (circle one):
This is what I did well today:

10

Day 11 - Progress Worksheet

MEALS
This is what I ate today:

EXERCISE
This is how I moved today:

SLEEP
This is how I slept last night:

MINDSET
Overall, this is how I feel today (circle one):
This is what I did well today:

10

Day 12 - Progress Worksheet

MEALS
This is what I ate today:

EXERCISE
This is how I moved today:

SLEEP
This is how I slept last night:

MINDSET
Overall, this is how I feel today (circle one):
This is what I did well today:

10

Day 13 - Progress Worksheet

MEALS
This is what I ate today:

EXERCISE
This is how I moved today:

SLEEP
This is how I slept last night:

MINDSET
Overall, this is how I feel today (circle one):
This is what I did well today:

10

Day 14 - Progress Worksheet

MEALS
This is what I ate today:

EXERCISE
This is how I moved today:

SLEEP
This is how I slept last night:

MINDSET
Overall, this is how I feel today (circle one):
This is what I did well today:

10

Day 15 - Progress Worksheet

MEALS
This is what I ate today:

EXERCISE
This is how I moved today:

SLEEP
This is how I slept last night:

MINDSET
Overall, this is how I feel today (circle one):
This is what I did well today:

10

Day 16 - Progress Worksheet

MEALS
This is what I ate today:

EXERCISE
This is how I moved today:

SLEEP
This is how I slept last night:

MINDSET
Overall, this is how I feel today (circle one):
This is what I did well today:

10

Day 17 - Progress Worksheet

MEALS
This is what I ate today:

EXERCISE
This is how I moved today:

SLEEP
This is how I slept last night:

MINDSET
Overall, this is how I feel today (circle one):
This is what I did well today:

10

Day 18 - Progress Worksheet

MEALS
This is what I ate today:

EXERCISE
This is how I moved today:

SLEEP
This is how I slept last night:

MINDSET
Overall, this is how I feel today (circle one):
This is what I did well today:

10

Day 19 - Progress Worksheet

MEALS
This is what I ate today:

EXERCISE
This is how I moved today:

SLEEP
This is how I slept last night:

MINDSET
Overall, this is how I feel today (circle one):
This is what I did well today:

10

Day 20 - Progress Worksheet

MEALS
This is what I ate today:

EXERCISE
This is how I moved today:

SLEEP
This is how I slept last night:

MINDSET
Overall, this is how I feel today (circle one):
This is what I did well today:

10

Day 21 - Progress Worksheet

MEALS
This is what I ate today:

EXERCISE
This is how I moved today:

SLEEP
This is how I slept last night:

MINDSET
Overall, this is how I feel today (circle one):
This is what I did well today:

10

Day 22 - Progress Worksheet

MEALS
This is what I ate today:

EXERCISE
This is how I moved today:

SLEEP
This is how I slept last night:

MINDSET
Overall, this is how I feel today (circle one):
This is what I did well today:

10

Day 23 - Progress Worksheet

MEALS
This is what I ate today:

EXERCISE
This is how I moved today:

SLEEP
This is how I slept last night:

MINDSET
Overall, this is how I feel today (circle one):
This is what I did well today:

10

Day 24 - Progress Worksheet

MEALS
This is what I ate today:

EXERCISE
This is how I moved today:

SLEEP
This is how I slept last night:

MINDSET
Overall, this is how I feel today (circle one):
This is what I did well today:

10

Day 25 - Progress Worksheet

MEALS
This is what I ate today:

EXERCISE
This is how I moved today:

SLEEP
This is how I slept last night:

MINDSET
Overall, this is how I feel today (circle one):
This is what I did well today:

10

Day 26 - Progress Worksheet

MEALS
This is what I ate today:

EXERCISE
This is how I moved today:

SLEEP
This is how I slept last night:

MINDSET
Overall, this is how I feel today (circle one):
This is what I did well today:

10

Day 27 - Progress Worksheet

MEALS
This is what I ate today:

EXERCISE
This is how I moved today:

SLEEP
This is how I slept last night:

MINDSET
Overall, this is how I feel today (circle one):
This is what I did well today:

10

Day 28 - Progress Worksheet

MEALS
This is what I ate today:

EXERCISE
This is how I moved today:

SLEEP
This is how I slept last night:

MINDSET
Overall, this is how I feel today (circle one):
This is what I did well today:

10

Day 29 - Progress Worksheet

MEALS
This is what I ate today:

EXERCISE
This is how I moved today:

SLEEP
This is how I slept last night:

MINDSET
Overall, this is how I feel today (circle one):
This is what I did well today:

10

Day 30 - Progress Worksheet

MEALS
This is what I ate today:

EXERCISE
This is how I moved today:

SLEEP
This is how I slept last night:

MINDSET
Overall, this is how I feel today (circle one):
This is what I did well today:

10

Congratulations!
You did it! Fill out the fields below to see how far youve come in 30 days.

DIET -

Rating (circle one):

10

These are the things Ive improved in the last 30 days:

EXERCISE - Rating (circle one):

10

10

These are the things Ive improved in the last 30 days:

SLEEP - Rating (circle one):

These are the things Ive improved in the last 30 days:

MINDSET - Rating (circle one):

These are the things Ive improved in the last 30 days:

10

Visualization: My Ideal Life

This is how I see my ideal life:

DIET

EXERCISE

SLEEP

MINDSET

My 30-Day Goals
How close are you to achieving the 30-Day Goals you set for yourself when you
started this journal?

DIET

EXERCISE

SLEEP

MINDSET

Achieving My 30-Day Goals

Were you able to follow the steps you set for yourself to make your goals happen?
Did you make adjustments along the way?

DIET

EXERCISE

SLEEP

MINDSET

Whats Next?
Compare your answers to those you wrote down 30 days ago. Give yourself a
pat on the back. You deserve it.
Do you feel that youre closer to being your ideal self? Has your definition of
your ideal self changed?

Share your results and progress with us!

Id love to hear how your journey is going. Share your before and after
pictures, improvements to your health, the way you feel, and the things youve
learned in the past 30 days.
Just shoot me an email at abel@fatburningman.com.
Continue to use this journal by printing a new copy and starting fresh.