THE

12 MONTH BLUEPRINT
Journal

Assess your life, determine your

goals and craft your blueprint
for success!
This journal belongs to:
 THE
12 MONTH BLUEPRINT
Journal

ss your life, determine your goals and craft your blueprint for su

The Ultimate Preperation

For A Phenomenal Year
 Copyright © 2020 by Worthy Tweaks

All rights reserved. All material in this journal may not be

reproduced, transmitted or distributed in any form without the written
permission of Worthy Tweaks.

Printed in the Netherlands First

printing, 2019

Visit our website at www.WorthyTweaks.com

Contact us at info@worthytweaks.com

While the publisher and authors have used their best efforts in
preparing this journal, they make no representation or warranties with
respect to the accuracy or completeness of the contents of this journal.
The advice and strategies contained herein may not be suitable for
your situation. You should consult with a professional where
appropriate. Neither the publisher nor the author shall be liable for any
loss or profit or any other commercial damages, including but not
limited to special, incidental, consequential or other damages.

This journal is created with love and care by Rob

Swagten & Anna Wildeman.
To all the people who have a deep-rooted desire to create
a phenomenal life full of joy, growth and excitement.
 CONTENTS
Introduction 7

Preparation days 15
Day 1: The groundwork 16
Day 2: The Strategy 24
Day 3: Health review 32
Day 4: Finance review 36
Day 5: Relationship review 38
Day 6: Leisure review 42
Day 7: Work review 46
Day 8: Growth & Learning review 50
Day 9: Habit review 54
Day 10: Identity review 60
Day 11: 12 Month review summary 62
Day 12: Dream building 68
Day 13: Goal-setting 72
Day 14: 12 Month planning 82

Notes 99

Bibliography 105

Extras 109
INTRODUCTION
YOU’RE SPECIAL! You’re one of the few people who’s making an effort to
improve his / her life through the power of reflection, goal- setting and planning.
By doing this, you’re going to set yourself apart from the masses. You’ll be having
an advantage over your “competition” and, most importantly, you’ll get an
amazing feeling of confidence and excitement. And you should be excited! You’re
going to have twelve incredible months of growth! Like Les Brown said, “You
must be willing to do the things today others won’t do,
in order to have the things tomorrow others won’t have.” Are you ready to
engage in a powerful process that most people will never do or make time for?

Let’s start this of with a quick but powerful exercise. Find a place where you can
sit and relax without being disturbed. Are you there? Great! Now feel and
imagine that it’s twelve months in the future and that you’re looking back on the
past twelve months. You’re

8
looking back on the past twelve months with a feeling of immense gratitude and
pride. Why? Because you realize you just had the best year of your life. You
smashed the goals you set out to achieve, but not only that, things have come
your way that were even better than you hoped for! Now focus on how that
would make you feel. Can you feel it? Take a moment to relax. In a moment
you’re going to close your eyes for at least one minute and focus on the feeling
you would have in that moment. Feel as if you’re already there, as if it’s already
done. Close your eyes now…

Now let’s come back to the present. It’s the current day and you’re about to
prepare for the best twelve months of your life. How are we going to do this?
The answer is: Through reflecting, goal-setting and planning. In the coming 14
days you’ll be guided through this process to help you prepare for the coming
year. All you have to do is follow these steps and work through the days.

Although it might be tempting to go through the whole journal at once, we

recommend you actually spread out this journal over 14 days. By doing this,
you’ll have a bigger chance to go through the journal with good focus and
energy. That’s important if you want to get the most out of this and we think
that’s what this valuable preparation deserves.

Grab your calendar right now and block at least 30 minutes every day for the
coming 14 days. These will be the times that you are going to work through this
journal. Commit to those times and don’t let distractions get in your way. Take
your journaling time serious. This is about you, your life, your success,
your fulfilment and your happiness! Don’t you agree that these things
should be taken seriously?

Make your commitment now…

For the coming 14 days I, name , will commit to going through this journal
with my full focus and attention. I will do everything in my power to get the
most out of this journal because motivation.

SELF-REFLECTION, GOALS-SETTING & YEAR PLANNING

But I already know what I want! I want good relationships, more money, better
health, independence, more fun, a nice home, etc... You might be thinking this
right now. Surely, on a broad level, you know what you want. If it comes to
that, we pretty much all want the same things. But let’s go a bit deeper. Let’s get
down to the real substance of what you really want and what makes life
meaningful to you.

Self-reflection is an activity where past, present and future actions are being
linked in your thoughts. You assess your actions within the context of past
experiences or goals you’ve set. During the reflection, you can come up with
options and decisions about how you want to proceed. It’s like stepping into a
lift which takes you down to the control center of your behaviour. Here, you can
gather exclusive insights and examine all the mechanisms and patterns that
govern your actions, the way you feel and the way you think. By being in that
space, you’re learning new things about yourself and are creating an ideal
decision-making tool for any intended behavioural change.1
Science has shown that people who self-reflect have advantages in pretty much all
areas of life. They’re better planners, have a superior way of handling their
emotions, are more disciplined and focused, make more deliberate decisions and
they’re better at anticipating potential problems.2 Through reflection you will also
recognize
the strategies that brought you success and this will build your confidence.3

Backed with science, we are first going to guide you through a reflective
process to help draw your lessons and conclusions from last year. Through this
learning, you will be able to determine your strategies to reach your goals in the
coming twelve months. In this journal, you will be going through eight
different reviews. All
reviews will be based around the areas in your life that are the most crucial for
your happiness and fulfilment. Areas you simply can’t neglect and that are worth
to evaluate. How did it go in this area the last twelve months and what can you
learn from that? That’s the main question you will ask yourself in the reviews.

After reviewing and learning about these areas you can consciously set your
goals and intentions for the coming year. These won’t be random goals around
things you think you want or need. No… these will be goals that are thought
through, goals that are based on experience and knowledge. These kind of goals
will improve the quality of your life and your overall happiness in ways you
cannot imagine!

Having set your goals, we are going to finish crafting your blueprint.
We are going to make the master plan that will create the best year of your life.
With your blueprint in hand, you’ll then be fully prepared to launch yourself
towards success in the coming twelve months!
So… are you ready for your best year yet?

Before you start with your reviews, tomorrow and the day after we’ll go through
some information that will be essential for you to realize. Understanding these
things will increase your motivation to go through these 14 days in a serious and
focused manner because you’ll realize what it’ll do for you.

Good luck the coming days!

PREPARATION DAYS
DAY 1 / The groundwork

“
In essence, if we want to direct our lives, we must take control of our
consistent actions. It’s not what we do once in a while that shapes our
lives, but what we do consistently.
- Tony Robbins

THE IMPORTANCE OF YOUR HABITS

Many of us spend countless minutes, days, weeks and even years without
stopping to think about the choices we are making or the direction in which
we are going. Your day goes on auto-pilot,
without you pausing to think that you’re making a choice. Research has revealed
that we make 95% of our daily decisions without making use of our conscious
mind.4 These decisions are made
in milliseconds by our subconscious, governed by routine and automatism. On
average, 70% of our daily thoughts are identical to those of the day before and
over 40% percent of the actions you do daily are habits, not conscious decisions.5
Are you starting to see why people find it so hard to change?

Habits are the small decisions you make and actions you perform every day. 6
You can say that your life is a sum of your habits. How fit you are is
determined by your habits. How happy you are is determined by your habits.
How successful you are is determined by your habits.

And it’s not just about the tangible results. What you repeatedly do shapes your
identity, the person you are, the things you believe, and the personality that you
portray. Everything just comes down to habits. When you’re in control of your
habits and you’re able to transform them, that’s when you can transform your
life.

16
Habits are the compound interest of self-improvement. The results of your habits
multiply as you repeat them, the same way money multiplies through compound
interest. In the beginning, the 3% interest you receive over your saved money
doesn’t make a big difference, but over the years, that 3% will be a bigger and
bigger amount of money, becoming more valuable by the year. The same goes for
your habits. In the beginning, the effects seem insignificant, but given time, they
will make a big difference!

The power of habits doesn’t stop with the habits itself. Although habits can be
completed in just a few seconds, they can also shape the actions that you take for
minutes or hours afterwards. They lead you down a path and, before you know it,
they lead you to similar choices. The simple act of turning on the television after
you get home can make the difference between a nice and productive evening or
an unproductive evening that goes by forgotten. So, the habits you follow
without thinking will also shape the choices you make when you are thinking.6

Now think about it… do you know all the habits you have and what kind of effects
those habits have on your life? Are you in control of your habits, or do they control
you? If they do, don’t worry. Over the coming 14 days, we will provide you with
the tools and strategies you need to take control of your habits.

THE MOST COMMON PITFALLS

Changing habits and behaviour can actually be easier than you think. Yet, when
people try to improve their habits there are a few common mistakes that a lot of
people tend to make. Because of this, they constantly fail to maintain their
desired changes, and this leaves them with a daunting and frustrating feeling.
In this section, we’ll go through the most common pitfalls that you want to avoid
if you wish to create your best year yet.

Improper preparation
Do you properly prepare for the things you want to change in your life? One
thing is for sure… most people don’t. Most people get an idea from the thing they
want to change in their life and, without thinking, they just start doing it. When
you ask them why, they often barely even know. Their answers are broad and
meaningless.

Now… what if we just took a moment of our time to prepare for the things we
want to change? Asking yourself what exactly you want to do and, most
importantly, ‘WHY?’. Digging deep inside yourself and actually finding the real
motivations to do something will help you to make your motivation more
emotional. These emotions will give you more drive to really make the
necessary changes.

And how are you going to implement the change within your current lifestyle?
What could be obstacles that stand in your way to make these changes?
Thinking about these simple questions
before you make a change will greatly increase the chances of your success.

Throughout this journal you’ll make sure that the coming twelve months will be
properly prepared for. It’ll allow you to jumpstart the coming months!

Doing too much at once

We all want to do so many things. We all want to achieve so many things.
And… we want it yesterday! It simply cannot happen soon enough.

Many people compare themselves to others (i.e. on social media)

and feel like they are running behind. This makes people extremely impatient. It
makes them want to make too many changes at the same time. Because of this,
they overwhelm themselves and they can’t maintain all the changes. Thus, they
quickly find themselves back at square one, back in their old patterns. Does it
sound familiar? Trust me… you are not the only one.

Science has proven that making small changes is far more effective to make
lasting changes. Don’t try everything at once. Just try one thing. Don’t do a new
activity for a long time at once, but just start doing it for a few minutes at the
time. Do this consistently every day. In the beginning, the goal is to develop a
pattern, not to create quick results. Once the pattern is developed, that’s when
you can start increasing the intensity and effort. You build it up!

Still not convinced? Don’t just take our word for it. Listen to the TED Talk from
behaviour scientist BJ Frogg. Go to YouTube and look up the video that is called
‘Forget big change, start with a tiny habit:
BJ Fogg at TEDxFremont’. Take a moment to watch this video now or
schedule some time in your calendar to watch it later. It will be worth your
time!

Reinventing the wheel

Many people don’t think about the best way to implement a new activity. They
do what they think is best, or sometimes not even that, they do what takes the
least effort. But do you think they know if they are approaching this new change
the best way they could? Probably not. Let me tell you about something
extremely powerful and useful: SCIENCE! Some great people make an effort to
actually prove what works and what doesn’t. What do you think, would it make
sense to use that information?
And that’s not it. There are 7,5 billion people in this world! Do you think you’re
the only one who wants to make that change you want to make? Probably not!
Many people have already tried, failed and succeeded in the thing you want to
do. Because they’ve gone through the struggle but eventually made it work, a
lot of people actually share their experience with others. They write books, give
seminars or they simply share it on the internet. The knowledge is out there and,
thanks to our friends at Google, it’s not hard to find it. Do you think you can learn
from their experience? Maybe their experience can prevent you from making
the mistakes they’ve made and maybe you can use that as a shortcut to achieve
what you want.

Overall, it just makes sense not to reinvent the wheel and instead use the
strategies that have proven to work. In this journal, we will share some proven
strategies that will help you become the best you can be!

Losing focus
With so many distractions around us, it’s very easy to lose our focus.
Technology, the internet and social media are constantly screaming for our
attention. This immense information overload constantly stirs our desire for the
things we want to do and have. Because of this, many people find it hard to
determine what it is they want most. And if they do (think they) know it, they’re
struggling to maintain their focus on those things. People get started making a
change but find something else that seems more appealing before it can create
some tangible results. As the old but true saying says, ‘the grass is always
greener on the other side’.

When they find something more appealing, they start doing that and very
quickly forget what they first intended to change. The
time people do the new activity is just too short to create a tangible result and to
draw any conclusions from the experience. Thus, the time and effort that was
first put into making the change is wasted. Pretty sad because we all know that
our time and energy is limited, and we want to get the most out of our lives. Just
imagine, what if you had put all that wasted time and energy into building one
habit at the time? You could have been Super(wo)man right now! ;)

The key is to do activities that keep us engaged in the process. Things that will
help us keep this focus and to block out all distracting influences. Of course, this is
easier than done, but it’s definitely possible and throughout this journal we’ll
show you how.

Outcome Focused
The way you look at yourself plays a big role in the actions you take on a daily
basis. This is also where a lot of people their pitfall lies.
They try to change certain things in their life, but the way they look at
themselves doesn’t change which makes it incredibly hard to maintain the
changes.

Let’s say someone wants to lose weight and sets a goal to lose 5kg. What most
people do is purely focus on the desired outcome which is, losing 5kg. With a lot
of effort, this person might actually lose
the weight, but there is a high probability that the self-identity has remained the
same. The person might still be thinking that he/she is a person who’s having a
hard time resisting temptations and who has a slight aversion to healthy foods. If
this person keeps this self- identity, it’ll be very hard to keep that 5kg off. This is
because their self-identity is not aligned with the goal they have and the person
they should be to reach and maintain this goal.
Instead of focusing on this desired outcome, science has proven that it’s a lot
better to focus on the desired identity your want
to create for yourself. So instead of focusing on losing the 5kg, the person
should focus on becoming a person who can easily resist temptations and who
enjoys eating healthy and nutritious
foods. When this self-identity is changed, the outcome will mostly naturally
follow and also be a lot easier to maintain.

Improper reflection
Another great pitfall: People start doing something new, but barely take the
time to reflect on their experiences! Everybody is so busy with their lives,
people often neglect to take the time for this. Not realizing what a few minutes
of reflection can do for them.

As we’ve mentioned in the introduction of this program, reflection is a crucial

part of learning and will greatly contribute to your motivation, confidence and
perseverance. These factors are very important if you want to maintain a habit.
Not only that, through reflection you grow your self-awareness. You learn what
works well for you and what doesn’t. You can learn what influences affect you in
a positive way and which influences affect you in a negative way. Learning those
things can be extremely powerful because you can then carefully consider your
choices for the future. In the coming days, you will start experiencing this!

Improper implementation
Yes, your reflections are powerful. But they can also be worth nothing.
Meaning, the knowledge from your reflections is worth nothing until you start
with a very crucial part. IMPLEMENTING IT! You often hear the saying that
knowledge is power, but that’s not true… Applied knowledge is power!
You can have the whole encyclopaedia in your head, but if you don’t or
can’t make this
information practical and if you don’t apply it to better your life, what is it
worth?

Carefully considering how you are going to implement the lessons from your
experience will do great things for you. You’ll be able
to put yourself in situations that support you and stay away from situations that
distract you. You’ll be able to adapt your new activities in ways that are easier
to implement or maintain.

Within the journal, we are going to make sure that you are going to set your
goals and make your blueprint while considering all the lessons you have
learned last year. Are you starting to see how valuable that will be?

That’s it for today, tomorrow we’ll talk about the strategy for creating
the best year of your life and why this strategy is so powerful. Enjoy
the rest of your day for now!
DAY 2 / The Strategy

“
A vision without a strategy remains an illusion.
- Lee Bolman

Yesterday we’ve gone through some important information. We’ve set the
stage to introduce the strategy for the coming 13 days,
and for the coming twelve months overall. It’s the strategy that, if applied
correctly, will immensely help you succeed! After twelve months you’ll look
back and be completely astounded by how far you’ve come

The components of the strategy are as follows:

1. Journaling

2. Goal-setting

3. Prioritizing

4. Experimentation

5. Year planning

6. Weekly and monthly evaluations.

7. Accountability

JOURNALING
You might sometimes scribble some words or notes on paper, but think about it...
When was the last time you grabbed a pen and wrote a text on paper? In the age
of technology, we are typing on our keyboard a lot more frequently than writing
by hand. Typing has become our go-to method for writing almost everything,
from shopping lists to personal notes to all work-related writing.
Yes, typing might be faster or more convenient, but research has shown that
handwriting has some unique advantages you might be interested in. Handwriting
allows us to think more thoroughly about the information we are writing down. It
encourages us to expand upon our thoughts and form connections between them.
Meaning, that with handwriting your critical thinking will improve.7

It’s not only better for processing external information. Writing also removes
mental blocks and allows us to use more brain power to better understand
ourselves and the world around us.8

Journaling is used to overcome depression, gain self-awareness, express your

inner thoughts and inner landscape. When you journal you connect to your inner
self. It helps you listen to your inner self and through that gained self-awareness
people can improve many parts of themselves.

However, the power of journaling doesn’t just come from the act of journaling
itself, but from how it changes your thinking and behaviour over time. It’s a
perfect starting point to upgrade your thinking habits. After a while, your life
automatically improves, and your new habits will become second nature.

Whether you want to know yourself, heal yourself, empower yourself, forgive
yourself, love yourself or grow yourself, journaling can be the answer for you. It
can be beneficial for almost any area in your life.9

So… journaling it is! It’s the strategy we are going to use to reflect on the last
twelve months. We’ll also use it to prepare for the next twelve months. During the
next twelve months, we recommend that you create a journaling routine for
yourself, in case you haven’t already.
GOAL-SETTING
Those who are at the top of their game have one thing in common: They set
goals! And research has also confirmed: People who set goals are more
successful.

A study that involved Harvard MBA’s revealed that the 3% of the graduates that
set goals earn ten times as much as the other 97% combined. The 3% had a habit
of setting clear goals and writing them down with a specific plan to achieve them.
This study looked at the earning capacity of the students, but the goal could be
easily substituted for anything.10

Another study has revealed that students learn up to 250 percent faster when
goals are set for them (way more than if they were just told to ‘do their best’).11

So… are you convinced that setting goals will be worth your time? We are
convinced it will be worth every minute you spend on it! When you look back at
the end of the year and realize that you’ve achieved most of your goals, you’ll
realize how powerful goal- setting really is.10

We know now that setting goals improves your rate of success. Yet, the sad part is
that simply setting goals is not enough. For example, a lot of people have great
intentions when it comes to their New Year’s resolutions, but research has shown
that just 8% of the people actually achieve these resolutions!

When it comes to goal-setting, we are going to be working with three

different strategies that are backed by research.
They are the following:

Commit to action Simply writing down a goal is not enough, you

really have to commit to an action. In this journal we will guide you
through the process of making a written commitment to achieve your
goal.12

Setting meaningful goals We are not just going to set goals, we are
going to set meaningful goals. Goals that really matter and that will
truly inspire you to change. This does require to go deeper. You’re going
to ask yourself about what it is that you want to experience in your life
and what’s getting in the way. You’ll think about what you want, then
you’ll ask yourself ‘why?’.13

Focus on the positive How you describe your goals makes a big
difference. If you focus on what you want to bring
in your life, instead of what you want to avoid, you will be more
likely to pursue it.13

PRIORITIZING
Another great strategy is to focus on the process toward the outcome you want
to create, instead of only the outcome. When we set these meaningful goals,
it’s easy to fixate on the magical ending when you’ve reached the goals.
Unfortunately, we can’t control outcomes and we can’t will them into
existence. We must work towards them, one step at a time.

As we learned yesterday, smaller changes are the key here. Although it may not
look like what you expected, making small changes that are consistent with your
big goals, and when you keep making these choices daily over and over again,
you will eventually reach your goals.13
If taking small steps is the most efficient, it means that you’ll have to decide with
what small steps you will start. For this, you will do some important
prioritizing. This will give you greater clarity to know where you should start
and what you should focus on.

EXPERIMENTATION
You might be convinced that you’ve found the goals and changes you need to
make, in order to become your best self and to become happier and more fulfilled
in the process. The reality is, you won’t know for sure until you become conscious
of the choices you are making and you try different choices through
experimentation. As the old saying goes, ‘you never know until you try’.

You are unique! What works for your neighbour (or for that ‘role model’ you
keep stalking on social media) might not work for you.
You have to find out what works for you! You have to discover the habits that
suit you and that, at the same time, get your closer to your goals. These habits
will be a lot easier to maintain than the habits that just don’t suit you as a
person. For example, you
might try to build a habit of going to the gym, but this can be very challenging
if going to the gym doesn’t give you any satisfaction. Instead, it might be a lot
more efficient to focus on running in the park, which you enjoy a lot more and
feels a lot more natural to you. By focusing on habits that suit you, you will
save yourself much wasted time and energy and it will just give you more
satisfaction in life. That’s for sure!

A great way to experiment is through doing a 30 day challenge. Through 30 day

challenges, you will (realistically) challenge yourself to add, change and/or get rid
of one habit for 30 days. 30 days is the perfect amount of time to become more
aware of the effects of a habit, giving you the opportunity to consciously decide
whether the
habit serves you or not. Besides that, it’ll bring a lot more fun and exciting experiences
in your life!

Do you want to learn more about the value of a 30 day challenge? Check out the
awesome Ted Talk by Matt Cuts called ‘Try something new for 30 days - Matt
Cutts’.

YEAR PLANNING
You’re going to set some goals, but we’ve already seen, and you’ve probably
experienced, that goal-setting and goal-achieving in something different. If you
write down your goals but never do anything with them, it’s obviously a waste of
your time. The second part of the process is to create a plan for how you wish to
achieve your goal and to take the necessary steps to set the plan into action.

For your year planning, we are going to use the WOOP method. WOOP is a
simple strategy that brings you closer to your goals. It’s based on 20 years of
scientific research and has been proven effective in various studies with
people of all ages and in many areas of life.

WOOP consists of 4 phases. These are:

1. Wish First we are going to look at the wishes you have. These are
the goals you have set for yourself.

2. Outcome We are then going to think about the best outcomes if we

reach those goals. You are going to imagine it as fully as we can.

3. Obstacle We’re going to be looking at the things that hold you

back from achieving your goals, the main inner obstacle.
 4. Plan You’ll be thinking about the things you can do to overcome these
obstacles. You turn your obstacles into checkpoints that show you that
you are heading in the right direction!14

The actual success starts with the planning process. You’re going to be as
descriptive and elaborate as possible and write everything down. Your goal
might be enormous, but how do you get there? You’ll start with your larger
goal and work backwards so that each step towards that goal is mapped out.12 In
the end, you’ll have your clear plan to crush the next year!

EVALUATIONS
Yesterday, we’ve already talked about the benefits of reflecting. Studies have
shown that people who reflect, perform better.
Another interesting thing is that they also found out that, when given a choice,
most people choose more practice over reflection. It seems that we prefer doing
to thinking. We have to realize that reflecting is good for us. Whether it’s tracking
our progress on goals or taking note of what you’ve learned, it will help you to
refocus
and better understand yourself and increase your belief in your own abilities.

Reflection should also be a continuous process. You don’t just wake up one day
and notice fundamental changes. Your identity gradually shifts and alters.
Therefore, certain important questions in life have to be readdressed and reflected
on again and again. What you find important now might be completely different
half a year from now. The better you follow and understand the constant change
you’re continuously undergoing, the better choices you can make. We
recommend that you consistently do two types of reviews:1
 Weekly reviews These reviews are meant to keep you organized. In
these reviews, you can tie up loose ends, prepare for the week ahead
and reflect on short-term goals.

Monthly reviews These reviews are focused on tracking the progress

on your goals. You’ll look at the highlights of the month, the things
you’ve learned and the goals for the month ahead.

On page 110 & 111 you can find two frameworks to do these evaluations.

ACCOUNTABILITY
Last but not least, we highly recommend that you get yourself one or more
accountability partners for the coming year. Science has proven that this is also
very helpful to reach your goals. Sharing your goal-planning and action
commitment with another person makes you more accountable, which will
support you to make better choices. Regular updates are also important here.
During the process you should update your accountability partner on a weekly
basis. This will keep you focused on the progress.12

Not sure who can / wants to hold you accountable? Go to www.worthytweaks.com and
let one of our habit experts hold you accountable!
DAY 3 / Health review

“
The first wealth is health.
- Ralph Waldo Emerson

Today is your first and most important review. You are going to focus on how
you experienced your physical and mental health this past twelve months. If you
don’t have health, all other things in life will quickly become irrelevant.

Your physical well-being is very important for standard reasons: It helps with
healthy blood pressure, weight management, having a strong immune system,
having good energy, better sleep and the list goes on... Also, research has shown
that exercising can improve your mental health because it changes chemicals in
your brain such as stress hormones and endorphins, which trigger a positive
feeling in the body.

You hear a lot about physical health, but you hear less about mental health. Yet,
this is maybe even more important than your physical health! Your mental health
includes your emotional, psychological and social well-being. It influences how
we think, feel and act. It also plays a big role in the way we handle stress, relate
to others and make choices. Mental health is important at every stage of your life
and it simply can’t be ignored!

While answering the questions, try not to judge yourself when you’re writing
things down. Judgement is not in the right place when looking back with the
intention of becoming better.
PHYSICAL HEALTH
What went well looking back at your physical health the last twelve months?

What went not so well looking back at your physical health the last twelve months?

Have you taken deliberate steps to work on your physical health in the last
twelve months?
Yes / No, I have

In what way are you satisfied / dissatisfied with your physical activities?

In what way are you satisfied / dissatisfied with your eating habits?
MENTAL HEALTH
Remember, your mental health consists of your emotional, psychological and
social well-being.
What went well looking back at your mental health the last twelve months?

What went not so well looking back at your mental health the last twelve
months?

Have you taken deliberate steps to work on your mental health in the last
twelve months?
Yes / No, I have

In what way are you satisfied / dissatisfied with mental health?

OVERALL
From 1-10, what grade would you give your health from the last twelve
months?

What are the biggest health-related lessons you’ve learned in the last twelve
months?
DAY 4 / Finance review

“
Money is not everything but it ranks right up there with
oxygen.
- Zig Ziglar

In this section, we are focusing on your personal finance. We’ll look at your
income and how you’ve been managing your money this last year. The main
focus of personal finance is meeting personal financial goals. You want to create a
life where your finances allow you to do the things that are most important to
you. The things that make you happy and fulfilled. You might want to be able to
regularly travel or be able to live in a certain house. You could also just want a
certain standard of living or save money for later.

The first step of your personal finances is, of course, meeting your basic needs.
Being able to provide for yourself. Once that is taken care of, you can start
looking at the money you need to better your life in whichever way you desire. A
basic understanding of where your money goes to each month is important to
keep meeting your financial goals.

What positive things (material or immaterial) did your finances allow you to do
or have the last twelve months?
In which situations did your finances hold you back to do something you
really wanted to do, or have something you really wanted to have?

Are you happy with your current income? Why (not)?

Are you happy with how you managed your finances the last twelve months? What
could you have done better?

OVERALL
From 1-10, what grade would you give your finances from the last twelve
months?

What are the biggest finance-related lessons you’ve learned in the last twelve
months?
DAY 5 / Relationship review

“
Personal relationships are the fertile soil from which all advancement, all
success, all achievement in real life grows.
- Ben Stein

Research has shown that taking care of your relationships with friends, your
family or a significant other is a form of self-care. The Harvard Study of Adult
Development, a study that has started in 1938 and has been running for over 80
years, showed that “Those that kept warm relationships, got to live longer and
happier and the loners often died earlier.” They have even discovered that people
who were happy with(in) their relationships at 50, were having better physical
health than those who were not.15

In this section we are going to take a look at how happy, fulfilled and satisfied
you are in your relationships and where you see possible improvements.

Key components for successful relationships are a willingness to trust each other,
communication, taking responsibility for your behaviour, apologise when you’ve
made a mistake and putting time and effort into the relationship.

FAMILY
Let’s first consider the relationship with your family. What went
well in the last twelve months?
What could you have done better?

FRIENDS
Let’s now consider the relationships you have with your friends. What went
well in the last twelve months?

What could you have done better?

Are you satisfied with (the number) of friends you have in your life? Why?

ROMANCE
Are you satisfied with your love life? Why?
In case you have a significant other…
What went well in your relationship the last twelve months?
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What could you have done better?

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OVERALL
From 1-10, what grade would you give your relationships from the last twelve
months?
What are the biggest relationship-related lessons you’ve learned in the last
twelve months?
DAY 6 / Leisure review

“
When you’re at work, be fully at work. And let your leisure time be
what it’s meant to be - restorative and fun.
- Daniel Levitin

Leisure time is the time where you are doing activities that do not involve your
work. With leisure time, the focus is on fully enjoying your time, de-stressing
and refreshing your mind so that you can live a balanced and joyful life. It also
helps you to handle more stressful situations in your life. In this day and age,
people tend to forget to prioritize their leisure time more and more. This can be
one of the reasons why the so-called ‘millennials’ are also called “The burnout
generation”.

Your leisure time can, of course, be used to improve your health and
relationships. You can, for instance, work out to improve your- self physically,
meditate to improve your mental health, or invest your time in spending time with
friends. Yet, your leisure time is also the time where you have the opportunity to
travel, do your hobbies and explore your passions. You can also have some private
projects that you really enjoy working on in your leisure time.

How did you mainly spend your leisure time last year?
What did you do in your leisure time this last twelve months that you enjoyed
the most? Why?

What did you do in your leisure time this last twelve months that you enjoyed
the least? Why?

Are you satisfied with the amount of leisure time you had in the last twelve months?
Why?

OVERALL
From 1-10, what grade would you give your (amount or kind of) leisure from
the last twelve months?
What are the biggest leisure-related lessons you’ve learned in the last twelve
months?
 DAY 7 / Work review

“
Work gives you meaning and purpose and life is
empty without it.
- Stephen Hawking

A lot of our adult life is spend on working. Whether it’s working for ourselves
as entrepreneurs or working for a boss, it takes up a lot of time. Because it’ll be,
or already is, a big part of your life, it’s important to consider the way you
experience your work. Does your work give you fulfilment and satisfaction, or
is it just draining
your energy? Because it takes up a big part of your life, it definitely makes a
lot of sense to do your best to find work that you enjoy doing. Don’t you
agree?

There is more to a job than just going there, doing the work and going back
home. Enjoying the work you do will have a big effect on your overall happiness.
Because so much time goes into it, it can also have a big impact on your mental
and physical state. If you, for instance, have a very stressful job and you don’t
know how to deal with the stress, it can have lasting effects on your body and
mind. It can also work the other way around. If you’re doing work that is not
challenging you enough it can result in underperforming, feeling restless and
having lower self-esteem. In turn, your physical and mental health, can also
affect your relationships and everything else in your life.

Today we are going to take a look at the work you do, what you like about your
work and what you would like to see differently.
Overall, how did you experience your work these last twelve months? Why?

Was there enough challenge in your work in the last twelve months? How is
the work environment and were there enough possibilities to grow? Why?

Did you experience a lot of stress in your work these last twelve months?
Why?

What did you like the most from your work in the last twelve months? Why?
What did you dislike the most from your work these last twelve months? Why?

OVERALL
From 1-10, what grade would you give your work from the last twelve months?

What are the biggest work-related lessons you’ve learned in the last twelve
months?
DAY 8 / Growth & Learning review

“
Growth is the great separator between those who succeed and those who
do not. When I see a person beginning to separate themselves from the
pack, it’s almost always due to personal growth.
- John C. Maxwell

In this section, we are going to take a look at your personal development. It’s
about developing yourself as a person so that you can manage yourself
effectively during your life. It’s about growing your talents, potential, awareness
and your ability to create the life you want to live. It’s about becoming able to
achieve your dreams. Making a commitment to personal development is the first
step on the path to personal fulfilment. It’s exactly what you are doing right now!

It’s often said that in order “to achieve the things you desire, you have to become
the person who’s capable of attaining that”. Without your personal development,
it will be very unlikely that you are capable of achieving your short- and long-
term goals. It’s also said that “if you’re not growing, you’re dying.”. Both a deep
truths which you must always keep in mind

Personal development can be done in many ways: Reading books, listening to

audio’s, going to seminars, attending workshops, following courses/studies, or just
doing and trying. If you’re aware of the activities you do to develop yourself,
you can more clearly see if you’re on the right path. But also, if your current
abilities are sufficient enough to do or start certain things you want to do. This
awareness is a great beginning to start making the changes that are necessary to
create your dream life.
What activities did you engage in to develop yourself in the last twelve
months?

In what area(s) of your life did you develop the most the last twelve months? Why?

In what area(s) of your life did you barely develop, or maybe even regress? Why?

How could you have done better?

What new skills did you learn in the last twelve months?

What did you want to learn in the last twelve months but didn’t?

What is the most interesting concept/idea/lesson you learned last year? Why?
OVERALL
From 1-10, what grade would you give your growth and learnings from the
last twelve months?

What are the biggest growth and learning-related lessons you’ve learned in
the last twelve months?
DAY 9 / Habit review

“
We first make our habits, and then our
habits make us.
- John Dryden

As we’ve mentioned at the beginning of this journal, habits are very important.
They are the building blocks for your success in life or the heavy burdens that
keep you from reaching your goals.

Today, we’re going to zoom in on your habits! Both the good and the bad ones.
We have habits in all areas of our life and becoming aware of these habits will
(again) help you to know what you should focus on to reach your goals.

PHYSICAL HEALTH
What current habits are the most positive for this area in your life?
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What current habits have the biggest negative effect on this area of your life?
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MENTAL HEALTH
What current habits are the most positive for this area in your life?
-
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What current habits have the biggest negative effect on this area of your life?
-
-
-
-

FINANCES
What current habits are the most positive for this area in your life?
-
-
-
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What current habits have the biggest negative effect on this area of your life?
-
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FAMILY & FRIENDS
What current habits are the most positive for this area in your life?
-
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What current habits have the biggest negative effect on this area of your life?
-
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-

ROMANCE
What current habits are the most positive for this area in your life?
-
-
-
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What current habits have the biggest negative effect on this area of your life?
-
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-
LEISURE
What current habits are the most positive for this area in your life?
-
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What current habits have the biggest negative effect on this area of your life?
-
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WORK
What current habits are the most positive for this area in your life?
-
-
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What current habits have the biggest negative effect on this area of your life?
-
-
-
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GROWTH & LEARNING
What current habits are the most positive for this area in your life?
-
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What current habits have the biggest negative effect on this area of your life?
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OVERALL
Look at all the habits you wrote down…
What are the most positive habits you currently have?
-
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What habits have the biggest negative effect on you?

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From 1-10, what grade would you give your habits from the last twelve
months?

What are the biggest habit-related lessons you’ve learned in the last twelve months?
DAY 10 / Identity review

“
The way you see yourself and feel about yourself will have a
tremendous impact on how far you go in life and whether or not you
fulfill your destiny.
- Joel Osteen

You’ve arrived at the last, and one of the most important reviews of all. We’re
going to look at the way you perceive yourself. The story you tell yourself, about
yourself. This is important because your
self-identity shapes your actions. On Day 1 we’ve discussed more broadly
how this happens. Make sure to read it back if you forgot.

Considering my health, I feel like I’m a person who is

Considering my finances, I feel like I’m a person who is

Considering my relationships, I feel like I’m a person who is

Considering my leisure time, I feel like I’m a person who is

Considering my work, I feel like I’m a person who is

Considering my growth & learning, I feel like I’m a person who is

Considering my habits, I feel like I’m a person who is

Overall, I feel like a person who is

DAY 11 / 12 Month review summary

“
The only source of knowledge is experience.
- Albert Einstein

You’ve come a long way already! You’ve finished all your reviews. Did you
realize some things about last year, that you’ve never really thought about? We’re
pretty sure you did!

Today, we are going to make an overview of the past twelve months. You can see
it as a summary of the reviews you did. We’re going to look at how all areas of
your life weigh against each other.

What were your biggest wins from the last twelve months?
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How did it feel to achieve those things?

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What can you learn from these wins?
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What were smaller wins from the last twelve months?

Writing down your wins is important. Don’t limit yourself to these lines and use
the notes in the back if you wish to write down more wins from the last twelve
months!
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What were magical moments in the last twelve months?
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How could you create more of these experiences?

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What were your biggest failures in the last twelve months? Why?
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How did it feel to fail at those things?
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What can you learn from these failures?

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What were your least positive experiences in the last twelve months?
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What can you do to prevent these things from happening in the next twelve
months?
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In what areas of your life did you develop the most?
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What are the areas of your life in which you’ve lacked the most?
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Overall, what were your biggest life lessons in the last twelve months?
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What number would you give to all areas of your life?

Health Finance Relationships

Growth & Learning

Leisure Work

Overall, what number ( 1-10) would you give the last twelve months?
DAY 12 / Dream building

“
All our dreams can come true, if we have the courage to
pursue them.
- Walt Disney

Dreams; everybody has them. And no… we’re not talking about those
experiences you have when you sleep. We’re talking about the visions of your
desired future. The things you fantasize about. Everybody has those moments in
which they imagine themselves having become somebody or having achieved
something in the future. It’s the big, juicy, life-enriching thoughts that make our
hearts beat faster.

If you’ve come this far in the journal, you’re probably a person with big dreams.
But you also realize that mere dreaming doesn’t get you anywhere. You realize
that dreams come to life through your actions.

Having clarity around our dreams is powerful. Knowing where you want to work
towards, can greatly inspire you to get off your lazy ass and to start taking
action. It helps us to break through barriers because we know what we do it
for.

Now imagine… you’re 95 years old. You’re lying on bed, realizing that your life is
almost over. You can reflect on your whole life. Your experiences, your
successes, your failures and regrets. You can see everything in a broad picture
now.
What do you want to be able to say about the life you lived?
What do you want to be remembered for?

Did you write down that you want to be remembered for being that person who
drove this amazing exotic car, or that person who lived in that amazing house
by the beach? You probably didn’t ;).
You probably wrote down things that have a deeper meaning. The things that, at
the end of the day, are most important for us. These things that are, deep down, the
most important things for us, barely have to do with material possessions.
Always try to remember that.

Now looking at where you’re at right now. Let’s take away all fear and doubt
and let’s dream BIG!

If you knew you could not fail, what would you want to do in life?

If money was not an issue, what would you want to do in your life?
Where do you see yourself in 20 years?

Where do you see yourself in 10 years?

Where do you see yourself in 5 years?

Of course, you never know how your life is going to work out exactly. There are
many things in life we simply can’t control. Maybe the things you’re dreaming of
now can actually turn out to be better in the future. Although it’s good to have
your focus point on the horizon, also don’t be too rigid around the dreams you’ve
set for yourself. As you go through your journey, grow yourself, experience new
things, it’s very natural that your dreams and desires will adapt over time. Allow
this to happen.
DAY 13 / Goal-setting

“
If you want to be happy, set a goal that commands your thoughts, liberates
your energy and inspires your hopes.
- Andrew Carnegie

Big day today! After some valuable evaluations, it’s time to set your goals! The
goals you set here will be your guidelines in the coming twelve months. They’ll
determine the intentions you set for yourself and the actions you will take.

Let’s look back at your ‘12 Month overview review’ and your ‘Dream building’.
Look at the number you gave to each area of your life and also at your long-term
goals and the necessary improvements if you want to reach these goals.
Now, what areas do you want to improve the most?
1.
2.
3.

The areas you wrote down above should be the three areas that, if you only
improve those areas, your year will be a great success. It makes sense that those
areas of your life will be your main focus for the coming twelve months. You’re
now going to set your top 3 goals.

After you’ve set a goal, you’re going to look at your motivation for the goal. You
really want to dig deep inside yourself to find the true motivators that will even
stir your emotions a little. Having a clear picture of these true motivators is great
when the going gets tough.
In these moments, you can always come back here, see what you wrote down
and be motivated again to push through.

FIRST GOAL
How can you start improving this area of your life?

What goal will you set for the coming twelve months to improve this area of
your life?

What kind of person do you have to be in order to reach this goal?

Why do you want to achieve this goal?

Why is that important to you?

Why is that important to you?

Why is that important to you?

Your commitment
I name, hereby commit that, the coming twelve months, I will
become a person who is
desired identity so that I can
outcome goal . This is important to me because motivation . I’m willing to
do everything that is necessary to achieve this goal!

74
SECOND GOAL
How can you start improving this area of your life?

What goal will you set for the coming twelve months to improve this area of
your life?

What kind of person do you have to be in order to reach this goal?

Why do you want to achieve this goal?

Why is that important to you?

Why is that important to you?

Why is that important to you?

Your commitment
I name, hereby commit that, the coming twelve months, I will
become a person who is
desired identity so that I can
outcome goal . This is important to me because motivation . I’m willing to
do everything that is necessary to achieve this goal!
THIRD GOAL
How can you start improving this area of your life?

What goal will you set for the coming twelve months to improve this area of
your life?

What kind of person do you have to be in order to reach this goal?

Why do you want to achieve this goal?

Why is that important to you?

Why is that important to you?

Why is that important to you?

Your commitment
I name, hereby commit that, the coming twelve months, I will
become a person who is
desired identity so that I can
outcome goal . This is important to me because motivation . I’m willing to
do everything that is necessary to achieve this goal!
OTHER GOALS
During your reviews you might have stumbled upon a lot of different things you
want to improve or do in life. You can look back at the things you wrote down
and determine what those things are. What are other (general) goals do you want
to achieve in the coming twelve months?
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-
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-

REMEMBER: You only focus on these goals once you know that you’re on
track with your top 3 goals. Don’t make the mistake of overwhelming
yourself!

What values (keywords) will you focus on in the coming twelve months?

79
Date

Your signature

Accountability partner signature

The goals you’ve set will be your focus point for the coming twelve months, but
it’s also natural if these goals develop or change a little over time. That’s ok! Be
flexible with what life brings your way.
DAY 14 / 12 Month planning

“
Our goals can only be reached through a vehicle of a plan, in which we
must fervently believe, and upon which we must vigorously act. There is
no other route to success.
- Pablo Picasso

Yesterday, you’ve set your goals for the coming twelve months. Are they getting
you excited? They should be! Remember, you’re not there yet though. Planning
is an essential part to actually achieve those goals. After that, you know exactly
what to do and what to start with the moment you’re ready!

THE WOOP METHOD

As we discussed on day 2, we are going to use of the WOOP meth- od.
Yesterday, we took care of the first steps, which can be seen
as the ‘Wish’. In the second step, you’re going to look at the best possible outcomes
when you reach those goals. After that, we will look at the possible (inner)
obstacles that could hold you back from reaching your goals. The last step of the
method is the ‘Plan’. Here you will think of the action you are going to take once
the obstacle arises.

First goal
When you reach the first goal you set for the coming twelve months, what
could be the most positive effect of that achievement?
How would this make you feel?

What is it within you that could keep you from achieving this goal?

What could you do to overcome this obstacle?

What will be your plan to overcome your obstacle? If

obstacle , then I will action or thought
Second goal
When you reach the second goal you set for the coming twelve months,
what could be the most positive effect of that achievement?

How would this make you feel?

What is it within you that could keep you from achieving this goal?

What could you do to overcome this obstacle?

What will be your plan to overcome your obstacle? If

obstacle , then I will action or thought
Third goal
When you reach the third goal you set for the coming twelve months,
what could be the most positive effect of that achievement?

How would this make you feel?

What is it within you that could keep you from achieving this goal?

What could you do to overcome this obstacle?

What will be your plan to overcome your obstacle? If

obstacle , then I will action or thought
BACKWARD PLANNING
We’re now going to do some backward planning. Remember, the goal is to
make changes that you will take with you for the rest of your life. It’s
important that you create the habits that take you to your goals and that will
greatly benefit you for the rest of your life.

We’re going to look at the habits that you need to create in order for you to reach
your top 3 goals. Creating these habits will be stepping stones to get to your goals.
Thinking about your goals like this will make achieving your goal a lot more
attainable and will give you clarity for what you should focus on.

First goal
What habits do you have to create to reach your first goal?

What other habits can you create to reach your first goal?

What habits do you have to get rid of to reach your first goal?
What other habits can you get rid of to reach your first goal?

Second Goal
What habits do you have to create to reach your second goal?

What other habits can you create to reach your second goal?

What habits do you have to get rid of to reach your second goal?

What other habits can you get rid of to reach your second goal?
Third goal
What habits do you have to create to reach your third goal?

What other habits can you create to reach your third goal?

What habits do you have to get rid of to reach your third goal?

What other habits can you get rid of to reach your third goal?

30 DAY CHALLENGES
You’ve now decided on the habits that you are going to create and get rid of to
reach your goals. That’s great! Let’s make it even more concrete and think of the
30-day challenges you could do to start experimenting with new, better habits.

Is there a way to replace a current negative habit with a positive one? If so, that
would make a great 30-day challenge! If you get rid of a habit, we always
recommend replacing it with a better habit.
If you just want to create a better habit, you don’t necessarily have to replace
that for a habit you want to get rid of. Let’s brainstorm with some great
challenges right now!

First goal
What 30 day challenges could you do to reach your first goal?
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What 2 challenges do you want to do the coming twelve months?

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Second Goal
What 30 day challenges could you do to reach your second goal?
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What 2 challenges do you want to do the coming twelve months?

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Third Goal
What 30 day challenges could you do to reach your third goal?
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What 2 challenges do you want to do the coming twelve months?

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Overall
What other 30 day challenges would you like to do or maybe find interesting
to do the coming twelve months? These don’t have to be related to your
goals.
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YEAR PLANNING
Awesome! You have decided on the challenges you will do to reach your goals
and to build habits that will greatly contribute to the suc- cess in your life. You
can now make a broad planning for when you want to do these challenges.

Month 1 Month 2 Month 3 Month 4 Month 5 Month 6

Month 7 Month 8 Month 9 Month 10 Month 11 Month 12

When you have done a 30 day challenge and feel that you found a habit that
you wish to maintain, we recommend that you take the next month to focus on
that and not start a new challenge right away. If you have done a 30 day
challenge, and you can conclude that you’ve experimented with a habit you
don’t wish to maintain, you can start with a new challenge right after that.

Throughout the twelve months, you can, ofcourse, change the challenges and
change this planning, but it’s good to have a planning to start with!
 CONGRATS!
You’ve just finished your Blueprint!
This will be the plan that will help you create a
phenomenal and life-changing year!
 TIME FOR ACTION
We truly hope that following this journal will make a
difference for you in the coming year. Having a plan
like this doesn’t mean you’re there though. You still
have to do it and we all know that this can be easier said
than done.

Could you use some help to actually make it happen?

We, from Worthy Tweaks, are here to help you!
Firstly, we’ve created ‘The 30 Day Challenge Journal’:
A research-based journal that will guide you through
your 30 day challenges, to help you get the most out of
them.

We can also help you on a more deeper and personal

level through accountability and
coaching.

Go to www.worthytweaks.com to get more information on

this.
 GOT FEEDBACK?
As a company we always strive to improve and get
better, so that we can bring as much value as possible to
our customers.

Therefore, we kindly ask you to tell us about your

experience! With your feedback we can make our products
better. To give us your feedback you can email us at:
info@worthytweaks.com or you can reach out to us on
one of our social media channels

Thanks in advance!
NOTES
100
102
BIBLIOGRAPHY
1
Spenst, D. (2019). The 6-minute Diary. Dominik Spenst.

2
Schaw, G. (1998). Promoting general metacognitive awareness.
Instructional Science; 26th Edition.

3
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EXTRAS
WEEKLY EVALUATION
Below you find a framework of the weekly evaluations you can do the coming
twelve months. You can, of course, adapt it so that it fits your situation.

1. Sort through all loose papers Got some loose papers? Get clear
what you want to do with them. Some might be stored, others would
need action and the rest could be trashed.

2. Review notes from past week Did you make notes last week?
Review them all and decide what you want to do with them.

3. Review last week’s calendar Is there anything from last week

that still needs some following up?

4. Review your annual goals Do you remember what you’re doing

all this for?

5. Review monthly goal Are you on track concerning your monthly

goal or do you need to make some adjustments?

6. Review and plan upcoming week Think about all the necessary
preparations you need to do for the activities that are on your
schedule.

7. Review priorities for coming week What do you really need to

accomplish the coming week? Determine and plan how you’re going
to do that.

8. Review delegated tasks Check anything that you’ve delegated or

where you’re waiting for someone else’s input. Follow up if
necessary.16

110
 9. Review free time Do you have some free time in your schedule?
Think about things you want to do with it. Don’t forget to also plan in
some time for leisure and relaxation.

MONTHLY EVALUATION
Below you find a framework of the monthly evaluations you can do in the
coming twelve months. You can, of course, adapt it so that it fits for your
situation.

1. Monthly rating Rate your month from 1 to 10.

2. Moments to remember Describe the moments or experiences you

want to remember from last month (such as small wins, personal
events).

3. Biggest lessons Describe the three biggest lessons you’ve learned the
past months.

4. Review annual goals / your blueprint journal Are you on

schedule?

5. Review and plan next month Think about the things or

challenge you want to do and the goals you want to achieve next
month.
Worthy
TWEAKS