My Refocus Workshop Journal (sample page)

Daily Quote: "In three words I can sum up everything I've learned about life: it goes on."Robert Frost

Body: It's a walking day 30 min! Eat to fuel your body (which, after all, is the most basic reason to eat), it’s important to keep your actual needs in mind, because when you “over-fuel,” your body stores that energy in reserve as fat!

Mind: No television today. Write in your journal.

Spirit: Contemplate the sky for 5 minutes.

Emotional: Keep expectations of yourself and others realistic. Unrealistic expectations lead to disappointment and feelings of failure.

Day Fact: The weight of the human brain is about 3 lbs and it uses 20% of the total energy in your body.

DWP Quote: Being an example isn't fast... but it's a lasting lesson.

A healthy breakfasts... less chronic disease!

My Refocus Workshop Journal


Daily Quote: You cannot depend on your eyes when your imagination is out of focus. ~ Mark Twain

Body: Walking Day! Don't skip breakfast. Try to keep it balanced with some protein, a healthy carb, and a small amount of fat. Studies have even linked healthy breakfasts with less chronic disease, increased longevity and better health. Starting your day with a good breakfast boosts your energy, increases your attention span, and heightens your sense of well-being. You’ll be in better control of your emotions. A good breakfast is one that provides at least one third of the day’s calories. 

Mind: Record in your journal a happy event from your childhood, in as much detail as you can.

Spirit: Let go of pride. Many of us think of pride as self-centeredness, bragging, arrogance, and these are some elements of pride. Timeless wisdom tells us that pride is competitive. We pit our will against God’s. The proud cannot accept that there is a power greater than themselves. Let go of pride and consider bringing God back into your life.

Emotional: Barbara L. Frederickson, PhD, author of "Positivity" found that for every negative event or thought we have, there needs to be a minimum of 2.9 positive events to get ourselves back on the road to feeling good. Summed up simply, negative thoughts lead to a negative state of mind. Positive thoughts equal feeling positive.

Day Fact: You get tochoose to do whatever you like, but you don’t get​​​​ to choose the consequences.

DWP Quote: Humor is above insult.

Make a gratitude list.

My Refocus Workshop Journal


Daily Quote: Be not afraid of growing slowly; be afraid only of standing still. ~ Chinese Proverb

Body: Nix the late-night eating. If you eat a lot of excess calories after 8 p.m., you wear them the next morning. Put a stop to this by making sure you have a healthy dinner consisting of lean protein, veggies, and fruit.

Mind: Eat your meals and brush your teeth with your opposite hand today

Spirit: Memorize a bible or spiritual verse. This can be as easy or hard as you like e.g. “Jesus wept”

Emotional: List 10 things for which you are grateful. By creating a gratitude list each and every day, you shift your perspective. New research shows that practicing gratitude may be the fastest single pathway to happiness, health, long life, and prosperity. In a remarkable study performed by Dr. Emmons, people who kept a gratitude journal for just 3 weeks measured 25% higher on life satisfaction after wards.

Here are 5 proven methods:

1. Keep a gratitude Journal.

2. Write a letter of appreciation.

3. Make a gratitude visit. You can express your gratitude in person even more powerfully than in a letter.

4. Make a gratitude list. This can often be a quick pick-me-up.

5. Take a gratitude walk. Many people find the movement and variety of a walk help the brain and heart to work better.

Day Fact: About 284 million people are visually impaired worldwide: 39 million are blind and 245 have low vision.

DWP Quote: "Put sanity over vanity"

Visualize yourself staying balanced, calm and focused

My Refocus Workshop Journal


Daily Quote: He who has a why to live can bear almost any how. Friedrich Nietzsche

Body: Eliminate processed sugars. Processed sugars are carbs that have been stripped of their valuable nutrients. How can you identify these sugars? They are all white: table sugar, pasta, rice, and bread, and they're nothing but trouble, since they kick up your appetite for more of the same.

Mind: Visualize yourself staying balanced, calm and focused throughout the course of your day, easily handling any surprises and interruptions, and feeling happy and proud of yourself at the end of the day.

Spirit: In a quiet room take a candle and light it. It can be any color. Look deep into the flame and focus on it. Don't let your eyes become fuzzy. Your mind will then become filled with thoughts. After a while these will just drift away. Over time, you will distinguish what thoughts are your own and what are your guides. I really love times around a campfire, just staring into the flames letting my mind relax. I think of a candle as a portable campfire.
Emotional: Learn to accept the changes in your life. Change is inevitable and provides invaluable opportunities for growth. Resisting change takes a lot of energy and can leave you feeling frustrated and sad.

Day Fact: Emotions and the Topography of the Mind. According to Ekman and Friesen (1989) these are happiness, sadness, fear, anger, surprise, and disgust. The capacity for such emotions are already developed at birth. The specific type of nurturing a child receives shapes how these emotions are developed.

DWP Quote: To be blissful requires a great deal of organization and sacrifice

Take a whole 60 seconds to eat a raisin or nut...

My Refocus Workshop Journal


Daily Quote: Do not dwell in the past; do not dream of the future, concentrate the mind on the present moment. Buddha

Body: Recent research shows that watching less TV will help you become more productive and burn more calories as a bonus. Researchers at the University of Vermont found that when study participants cut their TV time in half, they burned an extra 120 calories per day simply because they spent less time sitting idle on the couch (not necessarily because they used the extra time to exercise).

Mind: Listen to a few minutes of the morning news on the radio or TV. During the day, write down the main points of the news that you remember. Do the same in the evening.

Spirit: Take a whole 60 seconds to eat a raisin or nut. Feel it, smell it, taste it slowly chew it very slowly. Concentrate on the sensation in your mouth. Take note of your thoughts after the experience

Emotional: Plan for problems; don't expect everything in your life to go smoothly. Some things will happen to you. Some problems blindside us, but others are more predictable. Don’t fret but be prepared.

Day Fact: Depression is ranked as the leading cause of disability worldwide.

DWP Quote: The three “L’s”... Learn to Listen to the Lord.

Close your eyes, relax, and take three deep breaths...

My Refocus Workshop Journal

Daily Quote: A man is what he thinks about all day long. Ralph Waldo Emerson

Body: Walking day 30 min. Don’t forget your vitamin D, which is a key nutrient for helping our brains make the feel-good hormone serotonin. Sunlight exposure and fortified foods are the main ways we get vitamin D. Look for ways to incorporate more vitamin D into your diet (salmon and fortified milk are two great sources), and get outdoors without sunscreen for short stretches.

Mind: "Close your eyes, relax, and take three deep breaths through your nose. Notice how your thinking is clearer afterwards.

Spirit: Making your bed is a step that’s quick and easy, yet makes a big difference. Everything looks neater. It’s easier to find your shoes. Your bedroom is a more peaceful environment. For most people, outer order contributes to inner calm.

Emotional: Give up your Savior Complex You are not the Savior. But you are accountable for your own thoughts, words and deeds.

Day Fact: A typical American puts a whopping 355 “empty” calories in their tank, in the form of added sugar, each day.

DWP Quote: If we forget the past we lose sight of the future

A lighthearted spirit always has the power to see you through.

My Refocus Workshop Journal


Daily Quote: Every survival kit should include a sense of humor. Author Unknown

Body: Walking day 30 min! Do not let yourself get too hungry. When your blood sugar nose-dives you can feel jittery, fatigued, short on patience, even angry. Do yourself, your family, and your coworkers a favor and eat regular meals, either four to six mini meals a day or three proportioned meals with two healthy snacks

Mind: On the telephone, practice recognizing callers before they identify themselves. Then memorize callers' phone numbers. At the end of the day, write down the people you have spoken with that day, as well as their phone numbers. At the end of the week, try writing down as many of these as you can. I know it's "Journaling "

Spirit: Keep your conversations positive and stay away from gossip, lies and degrading talks.

Emotional: Play with your naturally happy friends. The feel-good boost you get from being with others actually enhances your brain’s cognitive ability and overall sense of well-being. If your social circle is wide and also happens to consist of mostly happy people, then you’re two steps ahead of the pack. Studies show that hanging around with happy people makes us happy.

Day Fact: A lighthearted spirit always has the power to see you through. When you are troubled, feeling low, depressed or down, the experience of laughter, if even just for the moment, banishes feelings of loneliness, anger and fear.

DWP Quote: The complications of life rob God's simplicities

Let go of things that no longer serve you.

My Refocus Workshop Journal

Daily Quote: “Success is how high you bounce when you hit bottom”. George S. Patton

Body: Make daily notes. Research has shown that keeping track of your daily exercise and food intake in a journal or notebook will increase the likelihood of success. Keep it simple, or if you're inspired, write a novel! The key is to hold your-self accountable.

Mind: Take a sentence from a magazine or newspaper. Try to make another sentence using the same words.

Spirit: Write a note to someone you want to forgive or befriend (not to be delivered) Holding on to bitterness and anger can cause problems of their own, so if you have ever been victimized, being able to forgive your victimizer is a crucial part of your healing.

Emotional: Letting go of things that no longer serve you, can be great stress relievers! Because clutter has several hidden costs and can be a subtle but significant stressor, cleaning house and de-cluttering your space as a mindfulness exercise can bring lasting benefits.

Day Fact: Get support. Whether it's your best friend, spouse, or pet, it helps to have some nonjudgmental and nurturing support when trying to lose weight, especially during trying times.

DWP Quote: "The ability to observe is very much hampered by the routine of everyday life."

"You’ve got to accentuate the positive"

My Refocus Workshop Journal

Daily Quote: "A smile confuses an approaching frown." Author Unknown

Body: Walking day 30 min. Your winter challenge: Eat healthful carbs, such as sweet potatoes and whole-grain pasta, to help your blood pressure, cholesterol and mood. Just stick with smart portions that won’t break the calorie bank.

Mind: Each time you come to the end of a chapter in a book you are reading, imagine that you must summarize it as briefly as possible, orally or in writing, to someone who has not read it. Do the same for the whole book when you finish it. You may want to re-cap your book in your journal.

Spirit: Remember to smile at all those you contact even on the phone. Active Smile muscles tells your brain things are good and getting better.

Emotional: Seek Pleasure, add something positive and pleasurable to life, do it every day, and make it permanent. Self-care is your responsibility, and very important. Remember the lyrics of the old song "Ac-Cent-Tchu-Ate the Positive" by  Johnny Mercer.


 ,

 “You’ve got to accentuate the positive

Eliminate the negative

And latch on to the affirmative

Don’t mess with Mister In-Between”

Day Fact: A smile is one of the most used human facial expressions. Smiles can use between 5 to all 53 muscles.

DWP Quote: Doorknobs should be higher to keep us humble

Fasting allows your body to rest.

My Refocus Workshop Journal


Daily Quote:​ It's nice to be important, but it's more important to be nice. Author Unknown.

Body:​​ Fasting allows your body to rest. Digesting solid food literally taxes your system. A one day fast can improve both your physical and mental functions,(Note: Always get the permission of your physician before doing any dietary program). During your one-day (2 meals) fast, drink lots of water. At the end of the day, have some vegetable or lentil soup.

Mind: ​​Your blood pressure is one of the best barometers of your overall health and one of the best predictors of your risk of illness. Recently, the American Heart Association changed the definition of normal blood pressure to less than 120 / less than 80.”

Spirit:​​ Give away a dollar or more without judgment. Genesis states that man was created in God's image (1:27). Some rabbis have interpreted "image" in terms of God's attributes. We have been created with the ability to emulate His qualities. God is only kind and merciful. God is good to all and His mercy is upon all living creatures (Thallium 145:9)

Emotional: ​Keep daily or weekly gratitude journals for three weeks or more feel better physically, having a more optimistic outlook on life, exercising more and even sleeping better.

Day Fact: ​Fasting combined with sincere prayer can strengthen us spiritually, bring us closer to God, and help us prepare ourselves and others to receive His blessings.

DWP Quote:​ Men consume gifts from God without appreciation… and yet they come.

“Belief-O-Matic”

My Refocus Workshop Journal ​

Daily Quote: ​It takes courage to grow up and become who you really are. E.E.Cummings

Body:​​ Walking day 25 min. A JAMA study found that regular exercise and a good diet reduced hypertension rates by as much as 69% among patients who had a family history of the condition.

Mind: ​​Move often. According to the American Council on Exercise, one 30-minute exercise session generates 90 to 120 minutes of relaxation response.

Spirit: ​​For a bit of enlightenment on what spiritual paths or practices might be of interest to you, take a look at the fascinating, in-depth “Belief-O-Matic” quiz on Beliefnet.com. It’s a thoughtful exploration of how your personal beliefs reflect the tenets of myriad philosophical systems, just about all the world’s religions and many denominations within them. Your “score” will give you a 1-to-20 lineup of how your way of seeing things stacks up against these various teachings. If you find, for example, that you already think like a Buddhist, looking into Buddhist meditation might be just what the doctor ordered

Emotional: ​Be in the present. You may be ruminating about the future or anxiously review the past. Being mindful is like hitting reset in your brain, and be achieved in as few as five slow deep breaths. Try it today; you will be amazed at how much stress you can dissipate.

Day Fact: ​Monounsaturated and Polyunsaturated fats, such as olive oil, sunflower oil, nut oils, linseed oil etc., are healthier for you. Olive oil is one of the healthiest forms of oil available and it is considerably better for you than more traditional cooking oils. The main benefit of olive oil is that it contains the omega-6 essential fat which is vital for both cellular and cardiovascular health. Unfortunately all fats and oils are still a high energy food, and are significant contributors to weight gain.

DWP Quote:​ Keeping one's mouth shut opens one's mind.

​​​​​​Who am I,​​​​​​​​​ Where am I going,​​​​​​​​​​​ Is this all there is?

My Refocus Workshop Journal

Daily Quote: ​The challenge of life is to change worry into thinking, and anxiety into creative action.

Body: ​It is a throw away day. Get rid of all the junk foods... processed foods and sugar drinks. Replace them with real food. You need to be able to understand all of the words on the labels.

Mind:​ Serotonin is a hormone that controls your moods, and when there is not enough serotonin flowing throughout your brain, you may feel depressed. Since serotonin is created by your body's digestive system, poor eating habits can be a contributing factor when levels are low. Eating right and getting plenty of exercise can help raise serotonin levels and keep you feeling your best.

Spirit: ​Test what you believe in against the “great questions.” ​​​​​​1. Who am I?​​​​​​​​​​​​2. Where am I going?​​​​​​​​​​​3. Is this all there is?​​​​​​​​​ A true belief system of faith will give you an acceptable answer to these ancient questions or at the very least, where to go to find answers.​​​​​​

Emotional: ​Practice active self-care. You are the only one that can or will do it.​​​

Be friendly to all that you meet. Show respect for different customs and beliefs. Greet people with a smile. It will make you feel better and those who you meet. Celebrate the individual differences in people. Accept who you are and what is important to you. Real friends will respect the ideas, interest and talents that you make special.

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 controls what happens in our bodies.

DWP Quote:​ There is no rest, just slow work.

Balance life with work, sleep, and service to others.

Daily Quote: “Kindness is the language which the deaf can hear and the blind can see.” Mark Twain


Body: Walking Day (20 min.) A recent study just confirmed that moderate exercise of walking 20-30 minutes; 5 days a week will reduce your chances of catching the common cold by 60%. Write down three or four goals that you can stick to. Be specific. First one might be "I will stick to My Refocus goal of drinking 5 glasses of water a day."

Mind: Games involve logic. Play a game checkers, chess, bridge or even solitaire. Avoid playing the same games all the time. Play a game. There is an app for that to keep this exercise fresh. Limit game play to 30-45 min.

Spirit: Practice meditation and prayer and you might say;” I am willing to release and let go of my old negative energies. Meditation can be as simple as monitoring your breathing.

As soon as we learn the true relationship in which we stand? with God (namely, God is our Father, and we are His children) then at once prayer becomes natural and instinctive. (Matt. 7:7) Problems arise from forgetting this relationship. Prayer is the act that brings the will of the Father and the will of the child closer together. The object of prayer is not to change the will of the Father but to secure for ourselves and others blessings that God is already willing to grant. Blessings require some work (Law of the Harvest.) Prayer is a form of work and is the means for obtaining the highest blessing of all. (Inspired by the LDS bible dictionary)

Emotional: Seek constructive criticism from people you trust and respect. We all need to check our thinking with people that we know have our best interests at heart.

Day Fact: 7 out of 10 people on a weight loss program felt more satisfied with less food when it was served on a salad plate instead of a regular size dinner plate.

DWP Quote: Balance life with work, sleep, and service to others.

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

The Elements

Body

"MOVE IT"

MOVE MORE, EAT LESS, DRINK WATER!

The body is the home of the mind, emotions, and spirit and requires consistent, but minimal maintenance.

Mental

"USE IT"

READ, WRITE, PONDER!

Education is your life-long endeavor.

Spiritual

"FIND IT"

LEARN, ACT, TEACH!

Spiritual strength comes from understanding doctrine, prayer, scripture study, and worthy living.

Social/Emotional

"RESPECT IT"

LISTEN, HONOR, RESPECT!

Your own social and emotional strength comes from being sensitive to the needs of those around you.

The Method

Balance We balance all 4 Elements every day.

Progress We record our work and thoughts in our journals.

Perspective We live in the moment, where we are, where we’ve been. and knowing where we are going.

Repetition We repeat all four elements every day.

Repetition is the Father of action, the Mother of learning and the Architect of accomplishments.