A real example

The 30 Day Reset Challenge, filled out

This is a real, complete example, done the same way you would do it, so it is easier to see the shape of your own before you start writing. Yours does not need to look like this one. It needs to be true to your life.

Step 1 · Get aware

Personal wellbeing and health

Don’t wantWant instead

Eat junk food

Eat healthy the majority of the time

Ignore recovery, feel heavy and stuck in my body

Prioritize recovery

Not enough sleep

Get 8 hours of sleep

Step 1 · Get aware

Mental

Don’t wantWant instead

My teammates and coach don't trust me

I trust myself, and my teammates and coach trust me too

I am not good enough to start

I believe in my ability to grow and perform

I am slow and can't get faster

I trust my training and I can get faster

Step 1 · Get aware

Relationships

Don’t wantWant instead

Friendships that gossip, don't support me, feel draining

Fun, kind hearted friends who lift me up

Coaches or teammates who don't believe in me

Supportive, growth minded relationships, honest ones that help me improve and are real with me so I can grow

Fighting, conflict, tension

All my relationships are peaceful and cohesive

Step 2 · Take action

Goal, and one action for each

GoalAction to take

I trust myself, and my teammates and coach trust me too

Before every practice this week, say it out loud once: "I trust myself." Catch the doubt when it shows up, and replace it right there

Get 8 hours of sleep

Set a wind down alarm for the same time each night this week, phone away, lights down

Fun, kind hearted friends who lift me up

Spend real time this week with the one person who already feels uplifting, even just 20 minutes

Eat healthy the majority of the time

Prep real food the night before practice days, so junk isn't the easy option

Prioritize recovery

Add 10 minutes of stretching or foam rolling to my routine after every practice this week

I trust my training and I can get faster

Add one extra speed session to my routine this week

Step 3 · Track and affirm

The Success Statement

I take care of my health because I deserve to. I eat healthy meals that fuel my day, my performance, and my training. I prioritize recovery, and I get 8 hours of sleep.

I trust myself, and my teammates and coach trust me too. I believe in my ability to grow and perform, and I get faster every time I train.

I am surrounded by fun, kind hearted friends who lift me up. My relationships are honest, supportive, and help me grow. My relationships are peaceful and cohesive.

Notice every line traces back to a want on the lists above. Nothing here is generic, that is what makes it work.

Ready to build yours?

Yours will not look like this one, and it should not. It should sound like you.

Back to the guide