Daily Regeneration Monitor

Visited and/or visualized a beautiful, peaceful landscape like a beach or forest. Engaged all my senses (sight, hearing, smell, taste, and feel).

• Yes
• No

Performed or observed a random act of kindness.

• Yes
• No

Shared time with a friend, loved one and/or pet.

• Yes
• No

Wrote or drew in “gratitude journal”.

• Yes
• No

Relaxed and Grateful while eating nourishing food.

• Yes
• No

Exercise was enjoyable with Positive Self-Talk. If did not exercise was happy with Positive Self-Talk.

• Yes
• No

Performed breathing exercises for an approximate combined total of 5-20 minutes today.

• Yes
• No

Awoke with the sun.

• Yes
• No

Sun exposure in the morning and afternoon, and enjoyed a relaxing walk (preferably in nature).

• Yes
• No

Avoided caffeine after 12 PM.

• Yes
• No

Avoided Alcohol and Minimized Sugar and Grain Consumption, especially close to bedtime.

• Yes
• No

Started winding down 2 hours before bedtime and dimmed the lights in the house, (incl. TV and Computers).

• Yes
• No

Made bedroom dark and cool.

• Yes
• No

Fell asleep by 10 PM.

• Yes
• No

Slept for 8-10 Hours.

• Yes
• No

Rested in the primitive postures of restoration.

• Yes
• No

Performed recommended routines.

• Yes
• No

Performed self-massage.

• Yes
• No

Drank .5 – 1 oz. of Water per lb. of body weight.

• Yes
• No

Ate Breakfast soon after awakening. Most of my food was eaten during the first half of the day with at least one fermented food, and less closer to sunset.

• Yes
• No

Chewed my food thoroughly.

• Yes
• No

Ate a portion of animal protein and fat consisting mostly of Omega-3s, with each snack and meal.

• Yes
• No

Ate 4-8 servings of vegetables throughout the day.

• Yes
• No

Ate 3-6 different colored vegetables during the day.

• Yes
• No

Ate no more than 2 servings of fruit.

• Yes
• No

Ate minimally processed whole fresh foods.

• Yes
• No

Kept sugar intake to less than 25 grams.

• Yes
• No

Avoided artificial sweeteners.

• Yes
• No

Had minimal processed-grains.

• Yes
• No

Had no more than 1 cup of coffee or tea.

• Yes
• No

Had no soda, energy drinks, or fruit juices.

• Yes
• No

Had no alcoholic beverages.

• Yes
• No

Had no nicotine and/or narcotics.

• Yes
• No