Free Habit Tracker Printable PDF

Happy Monday! This week’s free printable is a Daily Habit Tracker, to help you stay on track for whatever big beautiful goals you’ve set for yourself.

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Have you ever started a new habit only to forget about it by day 3 or 4? I’ve done this so. many. times. I start out with the best of intentions only to give up out of boredom, frustrations or fear.

Part of my trouble is that often the goals I pick for myself - the habits I want to change - are not the rights ones for me.

For example, I’d see a photograph of Kate Winslet or Reese Witherspoon look fabulous at 40 in a bikini, and I think “Hey - I’m 40! I should look like, that right? I need to start exercising more, every day!”  

And I’d set up an elaborate work out plan and be motivated to stick with for approximately 72 hours before I crash and burn.

This type of fear based motivation (comparing yourself to everyone else) can only carry you so far. When you set a goal and work to change or establish a new habit in order to reach that goal, you know exactly WHY that goal is important to you.  

Your WHY is the motivation that will keep you going, even when you don’t feel like it.

For me, deep down, I’m pretty comfortable with my body. I exercise to feel good, not to shimmy into a bikini.  And if I am being totally honest with myself, I don’t really care if I look like Kate or Reese. What’s important to me (my WHY) is taking care of myself both physically and emotionally - which exercise helps me do.

Do you struggle with setting the right goals for yourself? I’ve put together a FREE WORKBOOK to help busy women just like you set and get the right goals. You can grab it in our Free Resources Library.  


What are some habits in your life that you are trying to change?  I’d love to know what's on your Habit Tracking Worksheet! Drop me a line over at Facebook or Instagram and be sure to follow me on Pinterest for even more Life Design resources.

Are you ready to create a life you love?


What Does Your Perfect Day Look Like?

One of my favorite questions to ask my health and wellness coaching clients is "If you woke up tomorrow and everything was perfect, what would your life look like?"

I ask clients to imagine what their life would be like if they were the perfect weight, had the perfect job, the perfect spouse, house, kids, etc..... What would they be doing in that perfect environment? 

I started asking this question after I realized that 99% of the women I work with in coaching (and in other parts of my life) are all short on time.

They don't have enough time to cook healthy meals or exercise. They don't have enough time to go back to school, or to start that dream business, or spend more time doing they things that they really love.  

Instead, most of the women I worked with spent their days in a rush of work and family obligations, too exhausted at the end of the day to take care of their own needs.  

If You Woke Up Tomorrow and Your Life Was Perfect, What Would It Look Like? 

Imagine if you woke up tomorrow and the day went perfectly - what would that look like for you?  More importantly, how would you feel during that perfect day?  Probably not frazzled and burned out at the end of the day. Am I right? 

Stop trying to win the lottery, already  

Often we have this vague, fuzzy picture of our dream life that involves lounging on a beach in a bikini, without a care in the world. That is not living. That's vacation.  If your dream life revolves around winning the lottery so you don't have to ever work again, it's time to get a new dream.  You don't want the lottery (okay, maybe you do a little) but I'm guessing what you really want is more freedom and happiness, and less stress,.  Yes?

How Do You Feel in Your Perfect Day? 

Perhaps in your perfect day, you'd wake up early, get that work out in before the kids got up; you'd have a healthy breakfast and your office lunch was all ready to go. At the office you'd only work on your favorite tasks. And your boss gives you a new project that is both fun and challenging. You spend your lunch hour laughing with your work BFF and the afternoon flies because you are engaged in work you enjoy. After work you pick up a few groceries for a healthy dinner while your spouse picks up the kids from practice. The evening is spent in family time and you go to sleep tired, but happy and satisfied after a day well spent. 


Small actions add up

Now obviously, this is just a scenario. Every one's life is different, as is everyone's idea of happiness and satisfactions. But the point is to start looking for small upgrades to your current life.

There are many things in the above scenario that you might already be doing or would be easy to implement; exercise and healthy food choices are always good places to start. But if those are too challenging, maybe starting with 20 minutes of strait up me-time. Do something for 20 minutes just for yourself. Read a magazine, paint your nails, go for a quick walk, call an old friend.

What Can You Do Right Now to Create a Life You Love? 

Beyond making small daily changes, creating a life that you love means stepping back and looking at the bigger picture of your life and what you want out of it

What in life gives you the best sense of happiness and satisfaction? Because that is what you should do more of, if you want to create a life that you love. 

What, or who, sucks your soul dry? Do you do things out of habit, rather than because you want to? Do you feel trapped doing unpleasant tasks because you don't want to upset anyone or you don't want to ask for help?  These are all areas that you have the power to change. Cross my heart. 

Do More of What You Love

The key is to identify what activities make you the happiest and figure out how to do more of them. And if there are areas that you want to improve, start thinking of ways to change. Maybe you just strait up hate your day job; so a goal could be to look for a new job or learn some new skills so you can get a promotion at your current job. Whatever it is, just keep moving forward. Taking action can make you feel better, even if your circumstances don't change right away. 

Action will get you where you want to go. Inaction (i.e. complaining) will keep you right where you are, waiting on winning the lottery while life passes you by.  

But in order to take action, you need to know what your want out of life, starting with how you want to feel each day when you get out of bed. 

Are you ready to create a life you love? Download my free Perfect Day Workbook to help you get clear on what you want, why you want it and how you're going to get it. 


I'd love to hear what your perfect day looks like. Be sure to connect with me on Facebook and Instagram!