10X

WEEK 11
 TABLE OF CONTENTS

WEEK 11 OVERVIEW 3

Day 71 - How to Design Your Journey 4

Summary 4
Your Tasks for Today 4

Day 72 - Designing Your Environment for Sleep Quality 5

Summary 5
Your Task for This Week 5

Day 77 - Weekly Reflection 6

Reflection of the Week 6

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 WEEK 11 OVERVIEW

Week 11: Test out your own program design

Day 71 Day 72 Day 73 Day 74 Day 75 Day 76 Day 77
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
integrated workout eat & recover isolation workout integrated workout rest isolation workout rest
DIY Integrated
Designing Your
lesson
Environment for DIY Isolation DIY Integrated Rest Day DIY Isolation Rest Day
The Muscle Sleep Quality
Confusion Myth

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 Day 71 - How to Design Your Journey
Summary
1. Today's routine is based on your plan. Even though it feels exciting to rotate and try
different exercises, stick to the same plan at least 8 weeks at a time.

2. Tomorrow there will be a video on sleep. There are no other videos this week though as
you're guiding your own training.

Your Tasks for Today

❏ Do your own integrated routine.

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 Day 72 - Designing Your Environment
for Sleep Quality
Summary
1. The ideal sleep environment is pitch black. Install blackout curtains or at least wear sleeping
masks.

2. The temperature should be between 60 to 67 °F or 16 to 20 °C in your bedroom. Let the

mattress cool down without a blanket before you go to bed.

3. Identify what makes noise at night and eliminate all noises as much as possible. Wear
earplugs to sleep, if needed.

4. Finish your last meal 3 hours before going to sleep so your core temperature can decrease.

5. Calm your mind with a mindfulness practice like yoga, meditation, or journaling, and use
your bedroom only for sleep or love.

6. Your next video is on Monday. But your training and connection to your Tribe still remain
strong :)

Your Task for This Week

❏ Change your sleep environment to increase sleep quality.

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 Day 77 - Weekly Reflection
Reflection of the Week
This is a moment to consolidate what you have learned and experienced this week on 10X.

Just like we’ve done in the previous weeks, take some time to journal on these two questions:

1. What have you learned from the 10X Quest this week?
2. What have you learned from yourself by doing this Quest this week?

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CONGRATULATIONS ON COMPLETING
WEEK 11 OF THE 10X QUEST!

YOU WILL FIND THE WORKBOOK FOR

WEEK 12 ON DAY 78.