lifebootstrap.

com BOOTSTRAP YOUR LIFE Month: ______________

Almost Dr. Duncans Lifestyle Challenge

Challenge Day2

Day of Month 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 Notes:

Sleep3 ___+ hours
Meditation4 ___+ mins
Exercise5 ___+ mins
6
Nutrition:

v5 2016-2017 Duncan A.
Riach. If I gave you a copy then I
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the chart, please retain the title,
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You may need to select landscape mode in your print settings INSTRUCTIONS / NOTES
1 Write the month and year at the top-right EXAMPLE ADDITIONAL GOALS HOW TO USE THE CHART

2 Write some or all of the challenge days in. Start at 1 the first month. Face-to-face time with intimate partner i Prepare the chart for the upcoming month using the guidelines to the left

3 This is a catch-all sleep goal. Write in a minimum target, e.g. 8 hours. Morning pages. See http://juliacameronlive.com/basic-tools/morning-pages/ ii Each day (column) record completion of each item (row). Use a blue cross
(corner-to-corner) for done/not-done items (I recommend using a blue Pilot Bravo!
4 Write in a target minimum meditation time per day. I recommend Tactical review - A: Projects / Tasks; B: Planning / Scheduling; C: Financial; D: pen), or write a number in diagonally for items where there is a tracked metric.
Vipassana meditation. See http://dhamma.org. Meditation is foundational Communications

5 Write in amount for exercise. Examples: walk, bike, run, resistance
training, yoga, HIIT, climbing, jumping rope, etc
6 Write in food goal. E.g. Bulletproof diet, >54oz water, zero refined sugar
7 Use these blank boxes to add one or more additional daily goals
8 Time in person, on phone, or on Skype / FaceTime (record first names)
Cold shower (start with 5 seconds at end of warm shower. Increase by 5 per day) iii If you miss stuff, just keep going
Additional physical training, such as back, muscular, postural work iv At the end of a month, review and revise for next month. Remove some things,
change some things, and add some things.
Self-directed learning (e.g. reading, Khan academy, online courses)
Some kind of fitness measure, such as max consecutive push-ups v Post your in-progress chart regularly on social media using #BootstrapYourLife.
Display your completed charts on a wall at home.
Review medium-term and long-term goals