Daily Regeneration Monitor

The Pillars of long lasting change are: Mindset, Recovery, Nutrition/Hydration, and Movement. Click here to learn about the UpRight Movement Principles.


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

Performed or observed a random act of kindness.

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

Wrote or drew in “gratitude journal”.

Relaxed and Grateful while eating nourishing food.

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


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


Awoke with the sun.

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

Avoided caffeine after 12 PM.

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

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

Made bedroom dark and cool.

Fell asleep by 10 PM.

Slept for 8-10 Hours.


Rested in the primitive postures of restoration.

Performed recommended routines.

Performed self-massage.


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

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.

Chewed my food thoroughly.

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

Ate 4-8 servings of vegetables throughout the day.

Ate 3-6 different colored vegetables during the day.

Ate no more than 2 servings of fruit.

Ate minimally processed whole fresh foods.

Kept sugar intake to less than 25 grams.

Avoided artificial sweeteners.

Had minimal processed-grains.

Had no more than 1 cup of coffee or tea.

Had no soda, energy drinks, or fruit juices.

Had no alcoholic beverages.

Had no nicotine and/or narcotics.

Sub-Optimal: 0-48
Fair: 49-81
Optimal: 82-99

Daily Regeneration Monitor Chart

Download “Daily Regeneration Monitor Troubleshoot”

Daily Regeneration Monitor Troubleshoot

Download “Daily Regeneration Monitor”

Daily Regeneration Monitor