staging MINDSET 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 Default Performed or observed a random act of kindness. Yes No Default Shared time with a friend, loved one and/or pet. Yes No Default Wrote or drew in "gratitude journal". Yes No Default Relaxed and Grateful while eating nourishing food. Yes No Default Exercise was enjoyable with Positive Self-Talk. If did not exercise was happy with Positive Self-Talk. Yes No Default BREATHING Performed breathing exercises for an approximate combined total of 5-20 minutes today. Yes No Default SLEEP Awoke with the sun. Yes No Default Sun exposure in the morning for 15 minutes and again later in the afternoon. Yes No Default Avoided caffeine after 12 PM. Yes No Default Avoided Alcohol and Minimized Sugar and Grain Consumption, especially close to bedtime. Yes No Default Started winding down 2 hours before bedtime and dimmed the lights in the house, (incl. TV and Computers). Yes No Default Made bedroom dark and cool. Yes No Default Fell asleep by 10 PM. Yes No Default Slept for 8-10 Hours. Yes No Default TISSUE HEALTH I rested in the primitive postures of restoration. I rested in the primitive postures of restoration. Yes No Default Performed recommended Mobility and/or Recovery Supplements. Yes No Default Performed self-massage. Yes No Default REBUILD Drank .5 – 1 oz. of Water per lb. of body weight. Yes No Default Ate Breakfast soon after awakening. Most of my food was eaten during the first half of the day, and less closer to sunset. Ate Breakfast soon after awakening. Most of my food was eaten during the first half of the day, and less closer to sunset. 2 Ate Breakfast soon after awakening. Most of my food was eaten during the first half of the day, and less closer to sunset. Ate Breakfast soon after awakening. Most of my food was eaten during the first half of the day, and less closer to sunset. 3 Yes No Default Chewed my food thoroughly. Yes No Default Ate a portion of animal protein and fat consisting mostly of Omega-3s, with each snack and meal. Yes No Default Ate 4-8 servings of vegetables throughout the day. Yes No Default Ate 3-6 different colored vegetables during the day. Yes No Default Ate no more than 2 servings of fruit. Yes No Default Ate minimally processed whole fresh foods. Yes No Default Kept sugar intake to less than 25 grams. Yes No Default Avoided artificial sweeteners. Yes No Default Had minimal processed-grains. Yes No Default Had no more than 1 cup of coffee or tea. Yes No Default Had no soda, energy drinks, or fruit juices. Yes No Default Had no alcoholic beverages. Yes No Default Had no nicotine and/or narcotics. Yes No Default DAILY TOTAL Optimal: 84+ Sub-Optimal: 0-48 Fair: 51-81
