Spend more time with positive, supportive, and kind people.

My Refocus Workshop Journal

Daily Quote: “Every day has two handles. We can take hold of it by the handle of anxiety or by the handle of faith.” Author Unknown

Body: Three of the many benefits of 8-10 hours of sleep*

1. Sleep helps to repair your body.

2. Sleep reduces stress.

3. Sleep improves your memory.

Mind: The 5 senses: Feed your senses with the very best you can afford, The best images the best music, the best foods, best materials and a fresh clean environment. List in your journal the good things you treated your senses to today.

• Sight

• Hearing

• Smell

• Taste

• Touch

Spirit: Spend more time with positive, supportive, and kind people. People that improve your attitude will determine your altitude.

Live with an attitude of gratitude. In your journal, list the things for which you are grateful.

Emotional: Being helpful shows that you care. Be willing to volunteer. The old Boy Scout ideals will serve you well. “Be prepared”, to help other people at all times and do a good turn daily. We do these things because we want the best for everyone and we are ready to act to make it happen.

Get your body involved when you’re feeling good. Jump up and down or dance around when you're in a good mood. Just a simple "woo hoo" and fist pump tells your body, mind and spirit you're winning! Celebrate your successes.

Day Fact: Leverage activities-Try to do two or more elements together. E.g., listen to positive and uplifting audio while walking.

Quote: “Commitment isn't a shackle but a means of efficiency.” D.W.Patterson

*www.better-sleep-better-life.com

Call an old friend and reminisce.

My Refocus Workshop Journal

Daily Quote: "The person who says it cannot be done should not interrupt the person doing it." Chinese proverb

Body: Today is walking day (15 min.). At one meal today, leave the last mouthful on your plate. This is a signal to your brain that you are ready to act. Commit to leave some food on your plate at every meal. If it you makes you feel better take less, leave it in the pot!

Mind: Call an old friend and reminisce. Friends give life depth and meaning. Stay positive in your discussion.

Spirit: Examine your spiritual values. Do you believe in a higher power? Write your answer in your journal. How does it look in print?

Emotional: Today, just observe the people, without judgment. Enjoy their company and style; note how they pass through your day. Thoughtfully examine them, be positive, and do not judge them. Judging others is never your job! This little exercise helps you to get out of your own head and to enjoy the world around you.

Day Fact: Seventeen hours of sustained wakefulness leads to a decrease in performance, equivalent to a blood alcohol-level of 0.05%. It is illegal to operate a car with a blood alcohol level of 0.08%

Quote: “Do not deprive yourself of a good experience through a poor choice.” D.W.Patterson

Loyalty starts with you!

My Refocus Workshop Journal

Daily Quote: “A good friend is cheaper than therapy.” Author Unknown

Body: No thirty minute walk today. (10,000 steps still in force) Drink 5 glasses of water and feel the five benefits.

1. Lose Weight: Drinking water helps you lose weight because it flushes out the by-products of fat breakdown. Drinking water reduces hunger, it’s an effective appetite suppressant so you’ll eat less. Plus, water has zero calories.

2. Helps in Digestion: Drinking water raises your metabolism because it helps in digestion.

3. Look Younger with Healthier Skin: You will look younger when your skin is properly hydrated. Water helps to replenish skin tissues, moisturizes skin and increase skin elasticity.

4. Better Productivity at Work: Your brain is mostly made up of water, thus drinking water helps you think better.Water the true lubricant for your brain.

5. Better Exercise: Drinking water regulates your body temperature. You’ll feel more energetic when doing exercises and water helps to fuel your muscles.

Mind: Keeping a journal has been shown to improve our physical, mental, spiritual, and emotional lives. If you are not keeping one, please seriously consider it. No! Start one now! Experts tell us that a great personal power is unleashed when pen touches paper to record your thoughts. Record how many steps on your pedometer, how many glasses of water you drink or just how you feel about these things. No one else can do this for you.

Spirit: Sit quietly for 15 minutes in the out of doors. Nature can be a great source of balance. Notice the sounds, the colors, the smells of life. Drink it all in. Take a couple of deep breathes, be in the moment, even if just for a moment.

Emotional: In your mind, without negative judgment, review the quality of your relationships. How long or short they, how many do you have. Assess them. Are they how you want them? Could they be better? Are you Loyal? Loyalty is being true to yourself, your family, your beliefs, your work, and your community. Loyalty starts with you. Through your actions, the people around you learn that you can be counted on. Your success, the success of your family, and work depend on your willingness to pitch in and do your share. Your loyalty to the ideals of these institutions will create a positive experience for all involved. Express your loyalties often to those around you.

Day Fact: My Refocus takes faith, hope and patience in its principles.

Quote: “Always challenge the wrong, accept the right.” D.W.Patterson

DAY 2

Daily Quote: “The purpose of life is a life of purpose.” Robert Byrne


Body: WALKING DAY! (10 min.) 10,000 steps is the goal, so wear your pedometer the whole day. Record the number of steps in your journal.

Mind: It's a throw away day. Throw away the negative content in your media diet. Take a hard, honest look at your favorite TV shows, movies, pod casts, apps, music, and web sites. What would I know about you if I used them as a measure of your character? Try shutting off your most played media and monitor your comments, or the howls of your family. These remarks and reactions are the measure of the level of their addiction.

Spirit: Don’t gag on the word “spirituality”. Spirituality is the cornerstone of a rich fulfilling life. Take a good look at your traditions. What do you call the power greater than yourself? There are many names of deity, God, Great Spirit, Logos, Nature, Lord, Dios, Higher Power, Jesus Christ, Messiah, Allah, Big Bang, etc. As for me, I believe in the teachings and atonement of Jesus Christ.

Jesus taught, "Thou shalt love the Lord thy God with all thy heart, and with all thy soul, and with all thy mind. This is the first and great commandment. And the second is like unto it, Thou shalt love thy neighbor as thyself. On these two commandments hang all the law and the prophets." Mat 22:37-40

I have underlined what I call the “hidden third commandment”, love thyself. Please notice that in these two commandments are listed the four areas of our lives that we must nourish daily. Heart, Soul, Mind, and Relationships.

Emotional: Make stress reduction a priority. Most people put themselves last in life. But that's not you. Practice self-care, a well-cared-for body, mind and spirit can make you feel good about yourself and your life, and conveys to others that you value yourself. This can contribute to long-term wellbeing. Make time to breath and be still… NOW!

Day Fact: Perception is reality when it comes to your stress. What we hear, smell, feel and think immediately triggers our bodies’ chemical response. The body, mind and spirit are not separate. What we think, eat and believe control what happens in our bodies.

Quote: “There is no rest, just slow work.” D W Patterson

DAY 1

Daily Quote: “I think in terms of the day's resolutions, not the year’s.” Henry Moore


Body: Buy a pedometer. A pedometer keeps track of how many steps you take daily. Wear it every day, around home, work, and while exercising.

Your goal is to increase your steps to 10,000 or more daily!

Mind: Get enough sleep. As an addict, I was all about the “chemicals” As a clean addict I am still all about chemicals, but now they are the natural ones that my body produces. Yep we all have those pleasure centers in our brains that are stimulated and satisfied by our own natural chemicals. Every year more research shows the importance and need of serotonin, dopamine, norepinephrine, and melatonin just to name a few. However, I name these few because of how we make them. Amazingly enough, one way we make them is while we sleep! You can help to prevent depression by making sure you are getting the right amount of sleep, between 7 to 9 hours each night.

Spirit: Change is a fearful thought for many people. Research has shown that change is a learning opportunity that exercises our brain and keeps us sharp. So change your route to work or reorganize your workspace. Both will help your brain wake up from old habits and pay attention again. Keep in mind that fear and excitement are the same energy. News flash! Change means you will need to do new and different things… That’s real change.

Emotional: Your life is your responsibility, in MyRefocus this is what I call “Heavy Lifting” meaning you need to do it. The 1st step in your character development is being trustworthy. This means that you tell the truth. You are honest and you keep your promises. In short, those in your circle of influence can depend on you. A trustworthy reputation is important now and for the future. This reputation will help you make and maintain good relationships. They will know that they can rely on you to do your best in every situation. Of course, there will be times when your judgment fails and you make mistakes. Now and then this happens to everyone but if you quickly admit your error and do all that you can do to correct the situation, others will be quick to move on. By learning from your mistakes, you will do better in the future. Please develop trust in yourself. You know when you have done right and when you have done wrong. Living this way, you can respect yourself and others will respect you too. .

Day Fact: You control three things, your thoughts, your words, and your deeds.

Quote: “Time is made through organization.” D W Patterson