THE 100-DAY JOURNAL
HAPPINESS. GR ATITUDE. PR ODUC TIVIT Y.
The daily habit that will change your life
'The more room you give
yourself to express your true
thoughts and feelings, the
more room there is for your
wisdom to emerge.'
MARIANNE WILLIAMSON
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the benefits
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SECRE T TO HAPPINESS
GIFT TO YOUR FUTURE SELF
TOOL TO PICK YOURSELF BACK UP
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REFRESHED
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POWERFUL
S L E E P B E T T E R A N D WA K E U P M O R E
WA K E U P T O Y O U R F U L L P O T E N T I A L
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t h e p h i lo s o p hy
THE POWER OF HABIT
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T H E N U M B E R O N E H A B I T T H AT W I L L M A K E A D A I LY
DIFFERENCE IN YOUR LIFE
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T H E M A G I C O F 1   D AY S
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T H E T R A N S F O R M AT I V E P O W E R O F D A I LY Q U E S T I O N S T O C H A N G E
YOUR LIFE
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the how-to guide
T H E M O R N I N G PA R T
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PA G E
T H E N I G H T T I M E PA R T
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T H E D A I LY B L A N K
T H E T I M E O U T PA R T
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the journal
THE JOURNAL
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T H E T I M E O U T PA R T
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c e l e b r at e
C O N G R AT S
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REFERENCES
THE HOW-TO GUIDE
M Y G O A L S F O R T H E N E X T 100 D AY S
Goal 1
Goal 2
Goal 3
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d ay 62
d at e
morning
Daily affirmations
1
2
3
What are the things that would make today a
success if I accomplished them?
1
2
3
night time
What have I enjoyed today?
What have I learned today?
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d a i ly n o t e s
I learned that courage was not the absence of fear,
but the triumph over it.
NELSON MANDELA
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t i m e o u t pa r t
AFTER 10 DAYS
What am I most grateful for in my life right now?
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t i m e o u t pa r t
AFTER 10 DAYS
What actions can I take in the next ten days
to move me closer to accomplishing my goals?
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THE HOW-TO GUIDE
n i g h t t i m e pa r t 1 : w h at h av e i e n j o y e d t o d ay ?
‘Enjoy th e little th in gs in life
be c ause on e day yo u’ ll lo o k
bac k an d realize t h ey were t he
big th in gs.’
R O B E R T B R A U LT
At nightfall, when we are tired from our day, we often fall into the
trap of replaying negative experiences from the day that we wish we
handled differently. Regardless of how badly their day went, successful
people typically make an effort to avoid this pessimistic spiral of negative self-talk. They consciously redirect their focus to something positive.
Michael Woodward, Ph.D., organizational psychologist and author says:
‘The last thing you need is to be lying in bed thinking about an email
you just read from that overzealous boss who spends all their waking
hours coming up with random requests driven by little more than a
momentary impulse.
Remember to take some time to reflect on the positive moments of the
day and celebrate the successes, even if they were few and far between.’ 28
Transformational expert Marci Shimoff explains that by “registering the
positive” you are triggering ‘the reticular activating system (RAS ), a group
of cells at the base of your brain stem, responsible for sorting through
the massive amounts of incoming information and bringing anything
important to your attention.
Have you ever bought a car and then suddenly started noticing the
same make of car everywhere? It’s the RAS at work. Now you can use it to
be happier.
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THE HOW-TO GUIDE
When you decide to look for the positive, your RAS makes sure that’s
what you see.’ 29
In the next 100 days, save the treasures of your day and look forward to
the treasures of tomorrow.
Your brain is wired to notice what you focus on. Your brain is also
wired to notice what you expect to find. In other words, if you
decide to register your happy experiences more deeply during
your day, you’ll notice more happy experiences the next day, and
eventually every day.
‘By scanning the world for little positive moments and savoring them,
like a jewel or a warm light entering us, we can kick off changes in the
brain that will make us happier not just today but down the road as well.
’ - Rick Hanson
HOW
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TO
At the end of the day, ask yourself:
what have i enjoyed today ?
- Make the conscious decision to look for the positive experiences during your day and write them down in this journal. Make it a game you
play with yourself. Even if you had a bad day where you just couldn’t
catch a break and nothing seemed to be going right – there is always
something (even if it is a tiny, tiny thing) that went well.
- Set the intention of registering the positive moments of your day. It
can be a positive thought that enters your mind, something you see,
feel, taste, hear, or smell that brings you joy, a breakthrough in your
understanding about something, an object of beauty, something in
nature, a smile from a stranger, a great coffee you enjoyed, how you
helped someone with a problem, an unexpected good conversation
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THE HOW-TO GUIDE
with someone – the list goes on and on.
- Some days you may feel like you want to elaborate a bit more on your
experiences that day. Use the blank page for that.
- At the end of the day, ask someone close to you what the highlight
of his or her day was and share the highlights of your day. This is a
simple, quick, and fun practice that yields amazing benefits to you
and those close to you.
If you stick to this simple happiness-affirming little practice over the
course of 100 days, you will notice a complete shift in your life.
- What you focus on expands. By focusing on the positive, good things
in life, you experience more positive, good things in life.
- You will teach yourself to become a life-long optimist.
- You will end your day in a place of gratitude, which will help you fall
asleep more peacefully and easily.
Most importantly, this simple question that will only take a couple of
minutes to answer is a great way to cultivate an attitude of gratitude,
known as the number one shortcut to finding peace of mind and happiness inside.
Almost twenty years ago, Oprah Winfrey started a gratitude journal and,
every day, began writing down things she was grateful for. From fresh
flowers to the kindness of a stranger, Oprah says acknowledging these
things made her more receptive to the goodness in her life.
Need inspiration? Here’s what Oprah was grateful for on October 12,
1996:
1 A run around Florida’s Fisher Island with a slight breeze that kept
me cool.
2 Eating cold melon on a bench in the sun.
3 A long and hilarious chat with Gayle about her blind date with
Mr. Potato Head.
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4 Sorbet in a cone, so sweet that I literally licked my finger.
5 Maya Angelou calling to read me a new poem.
Oprah made practicing daily gratitude a priority.30
You will be amazed by what it will do for you, too. Not just in the moment you practice it, but in your life. Research has shown that recording
experiences for which one is grateful for only two consecutive weeks
has lasting positive effects that are sustained for up to six months.
And you know what?
By consistently becoming mindful of the beauty in your day, you
will gain tons of self-knowledge. You will start to see a pattern
in the things you write down at the end of your day, and all of a
sudden it will all come together like a puzzle and you will know
what an ideal day, and an ideal life, look like to you. You will
know what you want to create, what you want to contribute and
whom you want to connect with – in order for you to create the
life you truly want and deserve.
And that, in itself, is an extremely valuable life lesson.
‘Document the moments you feel most in love with yourself - what
you’re wearing, who you’re around, what you’re doing. Re-create and
repeat.’ - Warsan Shire
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