Week 3

Mental body

  • Instructions for the week ahead: in script and audio options
  • A set of questions to be answered: by you for you
    • Please answer these honestly – information here is private
    • Honesty is the key to change
    • Please spend some time on this
    • No all questions apply, so if it doesn’t fit don’t wear it
    • The questions are designed to be thought provoking and stirring
    • During the week you can return to the questions or edit your answers
    • Once the week is up you won’t be able to edit
      • You will get a chance in future weeks to amend
      • This is the joy and the progress of the course
  • Weekly Document: TO READ OR LISTEN TO EVERY DAY (this is more important than you may think
  • Daily meditations: a meditation for each day
  • Exercise programmes
  • Links to recipes
    • The more you use and interact, the more points in your wellness metric goes up

Tools for the week ahead

Step 1: Continuation from Previous Weeks

Start your day with intention

Set your alarm five minutes earlier and start your day by reading your vision statement.

Take a moment to set your intention for the day ahead—this could be something like,

  • Quote; Today, I will approach every task with focus and positivity
  • Quote; I will listen actively and communicate clearly in all my interactions.
  • Quote; make up your own!

This simple practice will create a positive tone for the day and help prepare your mind for success.

Read the document provided EVERY DAY

Read it every day with intent and slowly as if you are reading it for the first time

Step 2: Gratitude and Reflection

End your day with gratitude journaling: the value of the journal!

Reflect on the day’s events.

Write down at least three things you are grateful for, no matter how big or small, every day.

Step 3: Additional Key Actions

  • Plan and Organise your mental space as you would your most cherished possession!
  • Be honest with yourself about where you are.
  • Where you would like to be and steps needed to get there.
  • Use the questions to question yourself
  • Use your journal and other tools provided.

Take your time and spend some time reflecting on this, set the tone for your mental wellness.
Spend some time getting to know yourself as your task this week may surprise a few

Step 4: Exercise Program: Stick to your daily plan, adjusting as needed. We should be exercising at least 3 times a week by now

Step 5: Meal Planning: Prepare your meals in advance using provided resources

Step 6: Nutrition Awareness

  • Begin understanding how food fuels both the body and mind.
  • Start making the connection between mind and body and that we obtain health in both from the same nutritional source

Avoid obsessing over calorie counting and focus on balance and nourishment.

Step 7: Focus on Sleep

  • Track your sleep patterns.
  • Note bedtimes and hours of rest.
  • Aim for 6 to 8 hours good quality sleep
    • Taking note of days of good and bad sleep and how you reacted the next day.
  • If issues persist, seek guidance. Avoid sleep aids—resources are available to help improve natural sleep habits.

Step 8: Gratitude and Connection

  • On the 7th day, take time away from technology.

  • Leave your phone at home / or airplane mode for extended periods.

Take a walk barefoot to reconnect with nature. Reflect on your journey and set intentions for the coming week.

Remember

  • Change is hard: Expect challenging days, but know they are part of growth.
  • Stay positive: Your efforts will yield results over time.
  • Celebrate small wins: Acknowledge your progress, no matter how minor it may seem.

Task: Observing the mind

Number icon 01

Upon waking take one minutes (60 seconds – set your timer) in self-praise and gratitude.  Set your timer for 1 hour.

When time is up take 1 minute to yourself again in self-praise and gratitude.  Again set your timer for 1 hour.

And again when time is up take 1 minute to yourself again in self-praise and gratitude.  Then set your timer again for 1 hour.

Continue this pattern throughout the day, 1 hour followed by 1 minute.

Yes there will be times when you seriously can’t do it!  The task is to catch the mind not wanting to continue when it starts telling you not to do this!

Start on Monday.  Do every 2 hours.

When you recognise yourself doing this, then YOU must ask yourself this question: “Who am I talking to?“

Then you can realise the in fact you can observe the mind.

Summary

  • A continuation of weeks 1 and 2
  • Show gratitude – especially for self
  • Reflect on progress
  • Maintain and increase physical activities
  • Always look for ways to improve your nutritional content
  • Track sleep
  • Celebrate achievements so far

By the end of this week, you will notice the power of gratitude and mental clarity shaping your outlook and habits. Keep building on the foundation you have set, and remember—your wellness journey is worth every effort.