d21 - paleoplan · the d21 is about resetting your detox organs and about reducing inflammation....

JOURNAL

D21

D21 MEAL PLAN - JOURNAL

BEFORE D21

STARTING WEIGHT:

STARTING MEASUREMENTS:

Waist:

Hips:

Neck:

Thighs:

Calf:

Bicep:

I want to do the D21 because: (list at least your top 3 health goals)

Day 01


What is your biggest fear about starting this detox? Why?


What is the greatest benefit you could realize from following through on this detox?

Day 02


What is one area of your non-food life that could benefit from some focused attention?

Day 03


What is your biggest food temptation and why?

Day 04


How often did you regularly exercise before the D21? How do you need to make changes to this area of your life?

Day 05


What is your biggest challenge when it comes to getting your daily water intake? How are you making changes?

Day 06


Reflection

● How did this first week go for you? ● How did you succeed?

Write down 3 ways that you nailed this challenge. ● How did you fall a little short?

Write down 3 ways that you could do better in the next seven days. ● What has been the hardest part of this challenge so far?

Day 07


Day 07


Reaction

● What is 1 thing that you will do differently this week to better your health or lifestyle habits?

● What is 1 thing that you will stop doing this week to better your health or lifestyle habits?

Day 07

Reset

● Do something today that will make your tomorrow easier and calmer. It could be as simple as preparing food for tomorrow, folding laundry, or adding more rest time. Let’s start week two off strong!

Rest

● Carve out 15-60 minutes today to be still, have quiet time, take a nap, read a book, or meditate. Do something that makes you happy and that DOES NOT involve a smartphone, television, or any other electronic device. Reconnect with your inner self.

Day 07



How are you feeling as we start the second week of the challenge?What are the biggest changes you have noticed so far?

Day 08


Start thinking about life after the D21. What are your health goals for the next 3, 6, 9, and 12 months?

Day 09


Day 09


Look at your health goals from yesterday. Is there a common theme? What is 1 thing you can do daily to achieve these goals?

Day 10


What is 1 misconception you've had about detox? How are your views being changed by the D21?

Day 11


What is your experience with supplements? Do you take them? Are you opposed to them? Why or why not?

Day 12


After learning about toxins, what are the 3 biggest sources of toxins in your life that you can make changes on today?

Day 13


Reflection

● How did this second week go for you? ● How did you succeed? Write down 3 ways that you nailed this week’s challenges. ● How did you fall a little short? Write down 3 ways that you could do better in

the final seven days of this challenge. ● What has been the hardest part of this challenge so far?

Day 14


Reaction



Day 14

Reset

● Start thinking about life after the D21. Are you going to stick with the meal plan? Will you keep up some of the habits we’ve started, like the Four R’s? Will you have a clearer plan in focus for your health goals for the rest of this year?

Rest

● Carve out 30-60 minutes TODAY to be still, have quiet time, take a nap, read a book, or meditate. Do something that makes you happy and that DOES NOT involve a smartphone, television, or any other electronic device. Reconnect with your inner self.

Day 14



Whether it is through exercise or not, how do you get sweaty in your life? What changes can you make in this area?

Day 15


What are the biggest hurdles that you foresee in maintaining a detox-friendly lifestyle? What is 1 way that you can start planning for that now?

Day 16


Do you drink caffeine? Would you consider taking a break from it to further your health goals? Why or why not?

Day 17


What are 3 things in your life that make you genuinely happy? How can you make more time for laughter?

Day 18


Would you ever consider doing a longer digital detox? Why or why not?

Day 19


What are the biggest stressors in your life? What are 3 practical ways that you can start addressing them more proactively?

Day 20


Reflection

● How did this final week go for you? ● How did you succeed? Write down 3 ways that you nailed this week’s challenges. ● How did you fall a little short? Write down 3 ways that you can make

changes to improve your next weeks and months. ● What was the hardest part of the D21? ● What was the most rewarding part of the D21?

Day 21


Day 21


Reaction



Day 21

Reset

● Tomorrow starts life after the D21. How are you going to approach it? We succeed best when we have a plan in place, so take some time to set your intentions and your plan.

● Do your final weigh-in! While there are numerous ways that we can measure progress, I think most people tend to connect with weight.

● Don’t get discouraged if it’s not a big number, though. The D21 is about resetting your detox organs AND about reducing inflammation. Sometimes that can mean there’s a stall in weight lost. But if you stick with it, as inflammation clears, some pretty impressive weight loss can take place (if you need it), or some other fabulous physical signs of health.

Rest

● Carve out 30-60 minutes TODAY to be still, have quiet time, take a nap, read a book, or meditate. Do something that makes you happy and that DOES NOT involve a smartphone, television, or any other electronic device. Reconnect with your inner self.

Day 21



POST D21

WEIGHT:

MEASUREMENTS:

Waist:

Hips:

Neck:

Thighs:

Calf:

Bicep:

What is the biggest thing that you learned during this challenge?What are you most proud of?

d21 - paleoplan · the d21 is about resetting your detox organs and about reducing inflammation....

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