The Sober Club 12 Week Health Journal
We all love a journal and this one will help you keep track of your goals and inspire you to make positive change.
Welcome Pages – getting you set up with a positive mindset is part of the preparation to a successful 12 weeks journaling and there are some introductory pages about SMART goal setting, the importance of accountability, and writing things down – yes, using pen and paper can be very good for the cognitive brain!
There is a section on the Power of Positive Thinking, Setting Intentions, and a Values Wheel to help you get clarity on what you want, also there are sections for your 12 week goals. You will be able to feel more energised to succeed, and begin the process of feeling like achievement is actually possible.
In the Digging Deeper section, we delve a little more into the subconscious, and baby step through the process of making your goal more real for you. By processing what you will see, hear, feel and be able to do, you are giving your mind the tools it needs to see where you will end up. Your mind will begin working on making this happen straight away. Your ‘Reticular Activating System’ will be switched on.
In case you are focusing on specific ‘Stats’, there is a section to track them weekly, and in our Synchronicity section there is a space to discover areas where cause and effect come into play. With five spaces, you can track things like sobriety, menstrual cycle, emotions, sleep, exercise and diet, or something else. With this, you can see if there is something impacting you regularly and then plan around it in the future. For example you may notice that not eating enough protein is affecting your energy levels and your mood, and you can plan to make positive changes.
Every week has a simple 2 page separator spread which has a positive motivational quote on the left hand page – all been chosen specifically to create a feel good factor.
There is a Week Planner – one of the key elements of success is being prepared. There is space for you to schedule in all the elements of your plan; exercise, sleep, work, play… so you can start the week with a solid plan and increase your chances of actually making it happen.
Another hugely important factor in a healthier and happier life is eating well, and we all know that when you ‘fail to plan you plan to fail’. Not being prepared when it comes to what and when you will be eating means easy slips are made, and that can lead to a mindset disaster. The Meal Planning section helps you to plan your meals to set yourself up for success. There is also a quick and easy ‘Food Shop Sorted‘ shopping list. Not only is it really helpful for the short term, but if you want to use the same week plan in a future week there’s no need to we-write it, you can simply rinse and repeat.
Week Journaling – with everything else planned in beautifully, it’s time to journal. Every week is displayed over two spreads. You will see that each day is made up of 4 boxes to log your food, plus one for exercise (each of these have a smaller box within it for logging things like kcals / alcohol units if you are drinking). The larger box is designed to be used as a diary or space for logging how you feel. The two other boxes (both blank) are designed to be used as you wish. Daily gratitude, more exercise info, mindfulness practice, self-care or something else. At the top of each day there are 4 action tick boxes. These are from the goal setting section where you chose 4 actions to commit to for the 12 weeks. This could be drinking water, doing daily exercise, taking vitamins etc. All you need to do is tick as you go.
At the end of the week there is a Review Section. This gives a small space for notes, but more importantly gives a place for more tracking; Sober streaks, drinking water, self-care, daily actions (at a glance) and three blank trackers for personal choice.
Notes – there is also a good chunk of blank pages at the back for you to jot down things that are important to you, and if you like to just ‘free style’ you can of course ignore the sections and write across them.
***PLUS*** with each purchase you receive our Clean Eating e-guide
Learn the basics for ‘clean eating’ and nutrient dense foods which are essential in early sobriety, this guide includes plans and recipes to help regulate the all important brain chemistry. Eating well is critical for optimum health and well-being, but never more important than the first few weeks of sobriety.
This 4 week plan will encourage you away from processed foods and sugar and towards nutrient dense, clean foods that will support your recovery with recipes, a shopping list and suggested meal plan. Most people are aware of the importance of good ‘clean’ food, eating protein with every meal and how food can literally help you regulate your brain chemistry, but sometimes we can be lacking in inspiration, so it’s all here for you, a breakdown of what foods are good, and how we can eat plenty of variety and move towards optimum health.
*Price includes p&p. Available in the UK only.