Daily Focus on Mental, Emotional, and Physical Health

For maintaining my focus on improving and maintaining my physical, mental, and emotional health I track a set of actions to complete every day. The intent of this page is to document that set of actions and the template I use to track them.

These focus items and approach are not original, but I have organized them from many different resources that include but are not limited to: Ryan Holiday, Andrew Huberman, Calm app, Aubrey Marcus, and more.

Key areas that I practice now on a daily basis that have improved my overall health are: Stoic philosophy, meditation, exercise, focused diet, and self reflection.

Daily Focus Items

• Weight
  • I track my weight on a daily basis to help me stay focused on my diet and exercise
• Sleep
  • I track my sleep from the previous night to help me on self reflection.
• Mood
  • I take three checkpoints during the day on my current mood. This helps me self reflect and improve my mood if needed during the day.
• Gratitude
  • What are you thankful for?
• Things to Strive For
  • What are the goals you’re working towards?
• Plans for the Day
  • What are key tasks and actions you need to complete today?
• Fears, Resentment, and Things to Look out for
  • What are the fears, resentments, and negative things that could slip into your mind that impacts your happiness, positive focus, and improvement for the day.
  • By writing them down each morning, this helps me focus on not letting them impact my behavior or focus.
• Meditation
  • Practice Meditation every day.
• Reading
  • Read materials that uplift you and help you grow on a daily basis.
    • Two resources I read every day are the Daily Stoic and Daily Dad by Ryan Holiday.
• Exercise
  • My goal is to exercise at minimum 30 minutes a day.
• Journaling
  • Journaling at the beginning and end of the day has helped me focus on self reflection.
• Training
  • Training includes 30 minutes a day on a topic for my professional career or personal life.
• Vitamins and Medicines
  • Depending on my current health and diet, I take the appropriate vitamins and medicines that are required.

Example Template that I use every day for my tracking