30 DAY WELLBEING TEMPLATE

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1 30 DAY WELLBEING TEMPLATE I choose to think of the well in the word wellbeing, as referring to a lovely, deep water well. However in this case, instead of water, it s a well brimming with beautiful rituals, simple habits, and practical tools to be energised, vital and have a fabulous summer. Consider these aspects that are common to all of us, as you choose how to create a robust wellbeing plan of your own. Use the space provided to make notes of your ideas, and actions you will take. THE BIG PICTURE Know your Values We each have an inherent set of values and that govern our responses to life. Invariably, when we feel great and life is flowing, it s because we are living in line with our values. Conversely, if we are not feeling good about something, it is because it does not align with our values in some way. Over 90% of us do not know our values, and wonder why we feel a sense of discontent. In order to be in the flow and more energised, ensure you are aware of your values, and that the way you live aligns with them. Establish Order in your Life Order is the way of the world. The tides, the seasons, nature; are the perfect example of this. Humans are designed to be organised. Yet mostly we hurtle through life, seeking to achieve great results but without order as a foundation. Recognise the sense of calm that comes from bringing some order to your life.

2 Create Daily Rituals Our bodies operate in rhythms. Women are busier today than at any other time in history. So while you cannot change the responsibilities in your life, you need to establish simple patterns or rituals that give your body and mind a sense of rhythm. Develop a Future Orientation We are creatures of imagination. Using what I refer to as the telescopic and microscopic lifestyle model, you need to ensure you indulge in simple daily actions that support wellbeing and success [microscopic], as well as giving yourself time to set goals and look at the bigger picture [telescopic]. Nourish & Nurture Women are inherently nurturers. However this is not to say that we should all be home with children. Whether it be a child, a business, a career or a home we love to do things well, and to look after our lives beautifully. Give yourself time for what is important to you.

3 THINGS TO DO WEEKLY Operate with a Weekly Plan This is about creating a balanced week. Make sure to include work, exercise, household responsibilities, social activities, you time. This is a great way to ensure that everything that is important to you fits especially the things you are most likely to usually not get around to, like going to the gym or meeting with friends. List your evening meals for the week This saves time - instead of needing to think about meals each day, you already have it planned. Buy Flowers A bunch from the vege shop, or some wild flowers from the roadside will suffice. Either way, spoil yourself with a little something beautiful each week Clean Choose to change your perspective on cleaning if you can. You are instead, creating a lovely environment and refreshing the energy in your home. [grime creates a lethargic energy] Review your Goals Take 15 minutes to go over the goals you have set for the year or coming 3 months. It s inspiring to remind yourself of the bigger picture and reminds you to remain on track. Have a family gathering Check in with children or flatmates or partners. Ensure everyone is ok and on track and see what support you can each lend each other. THINGS TO DO DAILY Morning Rise 30 minutes before others in your home. You will be able to prepare for your day in calm manner, rather than rushing amongst others in your household. Make your bed. It signals order to your mind. Drink a warm water with lemon juice before you ingest anything else. It s cleansing... Do 5 minutes of awareness meditation. Perhaps as you drink your lemon water, spend 5 minutes sitting, eyes closed, simply being aware: your breath as it comes out of your nose, the feeling of clothing on your skin, birds singing as they wake outside, even cars driving by outside. Write a daily To Do list [template attached] Even if you have it clear in your head what needs to be done, by writing it down you ll feel more organised and in control.

4 Evening Tidy away belongings around your home. Your day will feel as though it s starting more smoothly in the morning. Enjoy time spent tucking in your children [if relevant], rather than rushing to get to your TV programme that is about to start. They won t want tucking in after a few years! Prepare your clothes for the next day Light a candle by your bedside. Even if only for 15 minutes, it is such a simple way to feel pure indulgence Write in your Gratitude Journal. You will simply not be living the same life, if you commit to writing in your Gratitude journal each evening. It s transformational Tips for greater Wellbeing perhaps choose one to enjoy one each day 1. Take a blank page and write singular words to describe who you would love to BE, for example; patient, loving, calm, fun, knowledgeable, determined, successful... This is the real you. Cherish this page, and look at what would need to do differently in your life in order for you to be this person. 2. Create an I Am Statement. Similar to an affirmation, this is a robust statement that describes your ideal self, as you aspire to be. Create the statement to create a shift in an area you would like to change. For example: I am calm and peaceful with a solid determination. Or, I am fit and energised and nourish my body beautifully. 3. Establish good habits. List 6 aspects of your life you will KEEP doing, 6 aspects of your life your STOP doing, and 6 aspects of your life you will START doing. 4. List your top 6 Values and review how closely your life aligns with your values at present. List 3 changes you can make to more closely align. 5. List 6 ways your home could operate more smoothly. Simply by being aware of them and writing them down you will be able to determine solutions. 6. Clean your car. Beautifully. Each day, remove belongings and rubbish from it and aim to keep it clean and clear. 7. Create an ideal daily and weekly plan. Sometimes it is simpler to look at what s not working and then create your ideals from that. Write it down. 8. Write a declutter plan. Room by room determine what needs to be cleared out or reorganised. This does not need to happen quickly. Choose what will be done in the coming weeks or months and schedule it in. 9. Write in a Dream Journal. Just free flow write about what your ideal, dream life would look like. Place your cynicism to one side and just for today believe it is possible. And then believe it tomorrow as well List your lifestyle areas: career, finances, relationships, home & family, health & body, wellbeing and rank them in accordance with one another. 1 being the most important to you, 6 being the least. Review whether you are giving priority to the areas that are most important. List what would need to change in order to be more aligned.

5 11. Review your dream. Draw out 3 key areas and turn them into bullet pointed goals this makes your dream more succinct and attainable. 12. Write 50 things that are wonderful about your life today. 13. Ask a friend to list 50 things that are wonderful about their life. As well as spreading gratitude, you will feel uplifted! 14. If you haven t already; begin writing gratitude tonight. And commit to it being a daily happiness habit. It is not enough to merely think it it is the act of writing it down that begins to rewire your brain into a place of content. 15. What is a challenge you are facing at the moment. List 3 ways you have learned something from this challenge. List 3 ways you can manage it differently. 16. Remind yourself that you and your life are a result of what you think. What is something you would love to do in your life, however have not thought it possible. Think differently about it, and see what unfolds Create a success chart. List everything you are proud of achieving. Now list what special characteristic of yours enabled you to achieve it. 18. Review your dream journal. Rewrite your dream from day Are you in waiting room? Waiting to be fitter, waiting to be richer, waiting to be happier? If you were not to wait a moment longer, what would you do write it down. Decide when you will do it. 20. Push yourself a little outside your comfort zone today. Make a phone call, ask a question, take a step. Who will you ask? Imagine if you get exactly the response you need? 21. List one thing today you can do, that will take you one step toward a goal you have set. List one tomorrow as well. 22. Draw a balance wheel. Draw 6 spokes from the centre, and label each spoke finances, career, home & family, wellbeing, health & body, relationships. At the inner spoke write a 0. At the outer edge of the wheel at the end of each spoke, write 10. Now mark an x on the spokes how you rate each area out of 10. This is your current lifestyle balance. List what you can do to improve the balance in your life. 23. Write a balance sheet. Not a financial balance sheet; a lifestyle balance sheet. This is a list of activities that signal balance to you, such as exercise 3 times per week, daily meditation, weekly date night, daily walking, part time study... Look for ways you can add these into your weekly plan. 24. Give an act of kindness today. Perhaps a phone call to an elderly person who lives on their own, an offer to look after someone s children because you know they never get a break, or simply offer a compliment to someone you may not even know. 25. You are the average of the 5 people you spend the most time with. Today, take a look at who you would love to spend more time with, and those you can graciously see less of. 26. Ask for help today. Many of us find it difficult to ask for a helping hand, so remind yourself that people love to help it makes them feel good give them the opportunity. 27. The word currency is derived from the word current meaning to flow. Take a look at your financial position and ask yourself if you are enabling flow. Unpaid bills restrict flow, however do not be concerned if you cannot pay a bill; simply be open about it and make a payment plan or nominate a day in the future [even if it is weeks away] that you will pay the bill. 28. Save. Even if only $5 a week, put some money aside. Set up an AP today. 29. Be truthful. Today, answer someone totally honestly if you are always saying yes, when you yearn to say no, then say no. 30. Living a gorgeous life requires that we indulge our senses. Make a list of ways you can see, hear, feel, smell, and taste a little indulgence think fragrant oils, peaceful music, pretty flowers, delicious coffee. Perhaps add these little treats onto your daily checklist..?