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.

Learn to laugh, especially at yourself.



Orchard Floor

 My Refocus Workshop Journal


Daily Quote: It is not work that kills, but worry. ~ African Proverb

Body: Have a mid-afternoon snack. This will curb your appetite and provide fuel for your after-work walk or workout at the gym. Some great snack ideas include: reduced-fat peanut butter on a multi-grain cracker, a couple of pieces of low-fat string cheese and an apple, cottage cheese with pineapple, or try a low-fat cheese micro waved in a whole-wheat pita.

Mind: Read an article out of your normal scope, then free write a short paragraph.

Spirit: Visit a church, synagogue or mosque, where you are most comfortable, with or without others.

Emotional: Learn to laugh, especially at yourself. Research shows that laughter can boost your immune system, ease pain, relax your body, and reduce stress. It is said that angels can fly because they take themselves lightly.

Day Fact: You can always reset your thinking, your ​​​​​​words, your deeds, your life.

DWP Quote: Make time not excuses.

Identify negative thoughts and don't let them ambush you!

My Refocus Workshop Journal

 

Daily Quote: The mind is everything. What you think you become. ~ Buddha

 

Body: Move More! Don’t rely on diet alone. Not only is exercise an excellent stress reliever, research shows that people who do it regularly are more successful at eating healthfully and sticking to other good habits, like not smoking.

 

Mind: Play a game of checkers (in person or online)

 

Spirit: Say a prayer in private. Try using these 4 easy steps.

• Call on your creator
• Give thanks for your blessings
• Ask for your desires, ask for forgiveness for you sins
• Close in the name of Jesus Christ. Amen.

Emotional: Write It Down! Identify negative thoughts and don't let them ambush you, but bring your fears into the open. Make a list of your seven worst fears. Writing them down reduces their power, they just become words on the paper for you analysis.

 

Day Fact: Change is constant.

 

DWP Quote: If it seems easy, you are probably doing it wrong.

 



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"

Don’t wait until your life is in order.

My Refocus Workshop Journal



Daily Quote: Believe that life is worth living and your belief will help create the fact. William James

Body: Use balance exercises to warm up for things like walking, running or biking. After establishing your balance on one foot (just holding still is a good first step), try raising and lowering your body on one leg, keeping your torso erect while flexing at the knee and hip. As you get more confident, add reps/sets, go lower or move your free leg into different positions. Repeat with each leg. Walk Today!

Mind: Start a new book. Choose a subject you wouldn't normally read.

Spirit: "Write down one of your core beliefs. Our deepest and enduring sense of identity comes from realizing our connection to the larger world of spiritual reality. We come to see ourselves as expressions or manifestations of that reality, working to bring people together and to break down barriers of distrust, hatred and prejudice.

Emotional: Don’t wait until your life is in order before reaching out to help others. Someone who’s just lost a job might think he’s got nothing to give at the moment. But in fact, volunteering or helping out a friend — especially when we’re feeling distressed — is an amazing way to enhance our overall mood.

Day Fact: When you are looking at someone you love, your pupils dilate, and they do the same when you are looking at someone you hate.

DWP Quote: Anticipation cultivates the act.