Discover What Truly Drains Your Energy
Here’s something powerful: you don’t need to change anything yet. This week is simply about seeing yourself clearly, without judgment. Think of this as gathering intelligence about your own life—because knowledge is your secret weapon.
Over the next seven days, you’ll track your small daily habits—the ones that either support or sabotage your happiness and energy. You’re not here to criticize yourself or force immediate changes. You’re here to observe, to notice patterns, and to arm yourself with facts that will make change inevitable when you’re ready.
How This Challenge Works
Each day, you’ll simply check whether certain habits or activities occurred. But here’s the twist that makes this effective: the color-coding system.
Understanding Your Color Code
Pay close attention—YES isn’t always green and NO isn’t always red. Sometimes the colors switch depending on whether an activity supports or undermines your wellbeing. For example:
- Did you exercise today? YES = Green (supporting your energy), NO = Red (missing an opportunity)
- Did you skip breakfast? YES = Red (undermining your energy), NO = Green (taking care of yourself)
This intentional design keeps you mindful as you track. You can’t zone out and auto-pilot through this—you have to stay present.
Why This Works: The Psychology Behind It
Research shows that self-monitoring alone creates behavior change. When you track something, you become aware of it. When you become aware of it, you naturally start to shift it. But there’s more:
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- Pattern Recognition: Your brain is wired to spot patterns. After just seven days, you’ll see trends you never noticed before.
- Non-Judgmental Observation: By simply observing without judging, you remove the shame that usually blocks change.
- Fact-Based Motivation: It’s hard to argue with data. When you see that you scrolled social media for an hour every night but skipped movement five days in a row, the facts speak for themselves.
- The Magic Number: Habits that appear four or more times during the week? Those are your biggest energy allies or saboteurs. They’re where change will have the greatest impact.
- Pattern Recognition: Your brain is wired to spot patterns. After just seven days, you’ll see trends you never noticed before.
Two Powerful Ways to View Your Week
The Horizontal View: Habit Frequency
Look across each row at the end of the week. Calculate the percentage of days each habit appeared. This horizontal view reveals your consistency patterns. Did you meditate 85% of the time? Or did you stay up past midnight six out of seven nights? These percentages don’t lie.
The Vertical View: Daily Balance
Look down each column (each day). Did the green boxes outnumber the red ones? This vertical view shows whether supportive habits or sabotaging habits won the day. You’ll quickly spot which days felt best and why.
Your Success Guidelines
- Be honest, not perfect: This only works if you’re truthful with yourself. No one else will see this.
- Stay curious, not critical: Approach this like a scientist observing an experiment, not a judge delivering a verdict.
- Watch the colors carefully: YES isn’t always green. RED isn’t always bad—it’s just information.
- Trust the process: Seven days is enough to reveal powerful insights. Give it your full attention.
What You'll Gain
By the end of this week, you’ll have clarity. You’ll know exactly which small habits are quietly draining your wellbeing and which ones are secretly fueling it. You’ll have facts, not feelings. Data, not guesses. And with that knowledge, you’ll have the power to make informed choices about what to change first.
This isn’t about perfection. It’s about awareness. And awareness, my friend, is where all lasting change begins.
Ready? Let’s begin.
Your 7-Day Tracking Grid
Your Week in Review
After seven days, take time to reflect. Look at the horizontal percentages—which habits showed up most consistently? Look at the vertical daily balance—which days felt best and why? The insights you’ve gathered are gold. They’ll guide you toward the small changes that will create the biggest shifts in your wellbeing.
Remember: habits that appeared 4 or more days this week are your power levers. Start there. One small change in a high-frequency habit creates ripple effects across your entire life.
You’ve got this.