7 Days Starting: [ADD DATE HERE] Days Per Row Met

See the "Directions" to the right ---> Week Travel

Home, Goal
Category Variables
Health In Bed by 11:00p (last night)
Awake by 6:30a (this morning)
Hydration (rating of A or B)
Nutrition (rating of A or B)
Food Spacing (every 3-4hrs)
Caffeine (rating of A or B)
Physical Range Work (60min session)
Range Rounds (60min session)
Putting (30min session)
Course Rounds (18holes)
Fitness (30min or more)
Weights (30min or more)
ADD/MODIFY VARIABLES
Mon Tues Wed Thurs Fri Sat Sun Sum Goal?
or Off Train Train Train Train Travel Tourny Off
6 0
5 0
5 0
6 0
5 0
5 0
5 0
5 0
5 0
5 0
5 0
5 0
0 Directions:
0 1 Update the "Variables" and "Goals" columns weekly (double click to edit)
0 2 The goals column shows the number of days/week to do the variable
0 3 When you enter a 1 in the cell, the yellow disappears
0 4 If you met goal for the week, a "1" will appear under Met Goal
0 5 Column L totals so you can see your commitment level.
6 Add "recurring" tasks from the Mental Reminders area of the OMT Dashboard
7 Transfer content from OMT Solutions into links below for "Affirmations," etc.
8 Examples are included for golf, but customize to your sport
9 To create an M-Chart for a new week, click on link of old chart and "duplicate"

Mental Visualization - 5min 5 0

Meditation (blue/gap/painaware) -9min 5 0
Read affirmations 5 0
Used thoughts to change emotion 5 0
ADD/MODIFY VARIABLES

0 /22 Commitment Level

Mental Evaluation Goals Rate each below from 1=poor to 10=strong
Quiet Mind 7 0 0 0 0 0 0 0
Emotionally Calm 7 0 0 0 0 0 0 0
Motivated 7 0 0 0 0 0 0 0
Positive 7 0 0 0 0 0 0 0
Resilient 7 0 0 0 0 0 0 0
Optimistic 7 0 0 0 0 0 0 0
Disciplined 7 0 0 0 0 0 0 0
Passionate 7 0 0 0 0 0 0 0
Average 0 0 0 0 0 0 0
SAMPLE PERFORMANCE TRACKING (GOLF)
Round Performance Goals
Balls Out of Play 0
Greens in Regulation # 12
Scrambling (%) 0.8
Putts Per GIR (putts/GIR) 1.7
Sand Saves (%) 0.8
Putts <31
Total Feet of Putts Made 45
3-putts 0
Penalty Strokes 1
Birdies/Eagles >4
Bogeys <4
Double Bogeys 0
Score <74
TOTAL (out of 13) 10+
End of Week Self Review
1 Did you work like an elite athlete this week?
Answer in this cell

2 What happened this week that was challenging?

3 What key thoughts helped you overcome the adversity?

4 List 2 things that got better this week.

5 List 2 things you will improve next week.

6 What was fun about this week?

7 What are you looking forward to?

8 Anything else you'd like to report?

Affirmations
Reading or listening daily to the statements below WILL improve your performance

Get Into ALPHA Brain Wave State:

1. Muscle relaxation (2min)
2. Gap meditation (2min)

I am strong, confident and calm when I compete.

I can and will reach my highest goals.
I believe in myself and my talent.
I believe my dreams are attainable.
My technique excellent and improving.
I love to compete
Date Recent Success
Outcome Goals Target Date Sorter
Reasons Why I Am Passionate About My Outcome Goals
sort Roadblocks Description
Solutions Actions Target