January:
1: What do you want to do this month? Write your goals for the month, and think about what you need to do to accomplish them. What are you looking forward to this month?
2: Think about all the things that have happened over the past decade. What stands out to you?
3: What were your favorite moments in the past ten years?
4: What were some difficult times in the past ten years? How did you get through them?
5: Where are some places you’ve been in the past decade?
6: Which places did you enjoy the most? Why? What did you do there? Whom were you with?
7: How old were you ten years ago? Describe your life at that time.
8: Which people were important to you then? Are those people still important to you now?
9: Which people have become important to you in the past decade?
10: Which people have come and gone in the past ten years?
11: What were you doing ten years ago? Studying? Working?
12: In what way did what you were doing ten years ago affect your current professional situation?
13: Are you in a better professional/ financial situation now than you were ten years ago?
14: If you could go back in time and talk to yourself ten years ago, what would you say?
15: Mid-month review! How are your goals coming along? What can you accomplish in the remainder of this month?
16: How old will you be ten years from now?
17: What are some milestones you will experience in the next ten years?
18: What are some milestones your family will experience in the next ten years? (Your partner, children, siblings, parents, etc.)
19: How do you envision your life ten years from now?
20: Do you expect you will still be living in the same town/ area where you are currently living? If not, where do you want to be living? Why?
21: What type of job do you want to have ten years from now?
22: What do you need to do in order to reach your work goals in the upcoming decade?
23: What do you hope your family members will be doing ten years from now?
24: There is a quote that says, “The best way to predict the future is to create it.” What can you do to create your own future?
25: What are some personal accomplishments you want to achieve in the next ten years?
26: What do you think the world will be like ten years from now? Why do you think it will be that way?
27: Even though 2030 sounds ridiculously futuristic, it is only ten years from now! What inventions do you think we will have by then?
28: What are some changes you think will happen in the world in the next ten years?
29: Thinking most optimistically, what are your hopes for the next ten years?
30: What good things happened this month? What were your favorite moments this month?
31: Month review! How did this month go? Which goals did you complete? What do you still need to work on?

February:
1: What do you want to do this month? Write your goals for the month, and think about what you need to do to accomplish them. What are you looking forward to this month?
2: What are 5 things you saw today?
3: Write about 4 things you heard today.
4: What were 3 things you touched today? Describe the textures.
5: What were your 2 favorite things you tasted today? What were your least favorite things you tasted today?
6: What was something you smelled today? Did it remind you of anything?
7: Smell is the sense most closely linked to the brain and can conjure memories. Which fragrances bring back childhood memories?
8: What is your favorite type of natural fragrance? (Fruit, seaside, woods, your dog, etc.) Why?
9: What is your favorite synthetic fragrance? Does it remind you of someone?
10: Taste is closely linked to smell. What are your favorite flavors?
11: Texture affects how we enjoy our food. What are your least favorite food textures?
12: Which foods do you remember eating often as a child?
13: Which foods do you most enjoy eating now? How have your tastes changed over the years?
14: Happy Valentine’s Day! What was something sweet you ate today?
15: Mid-month review! How are your goals coming along? What can you accomplish in the remainder of this month?
16: What are your favorite textures to touch? Do you like smooth and cool textures? Soft and fluffy? Rough and interesting textures? Regular/ irregular?
17: What are your favorite fabrics to wear? Cotton? Linen? Silk? Leather? Stretchy? Loose?
18: Which colors do you find soothing to look at?
19: Which colors do you find annoying to look at?
20: Describe (or draw) what you picture when you think of beautiful scenery. What type of landscape is it? What season is it? What is the weather?
21: Describe (or draw) an object you consider to be beautiful.
22: What is the first thing you see when you wake up in the morning?
23: What types of sounds do you like waking up to?
24: What types of music do you enjoy?
25: What types of music or sounds do you find irritating?
26: What are your favorite sounds? Where do you hear these sounds?
27: Where is a place you have been, or would like to go, that pleases all of your senses: visually beautiful or interesting, delicious food, pleasant fragrances, sounds (or lack thereof) that you enjoy, a comfortable temperature/ weather.
28: What good things happened this month? What were your favorite moments this month?
29: Happy Leap Day! It’s time for your Month Review! How did this month go? Which goals did you complete? What do you still need to work on?

Mars:
1: What do you want to do this month? Write your goals for the month, and think about what you need to do to accomplish them. What are you looking forward to this month?
2: Let’s start with exercise. What are your favorite types of cardio exercise? Do you prefer to do your cardio with other people, in a class, with a friend, or by yourself? Where is your favorite place to do cardio? Outside, on a track, in a gym?
3: What is a new form of cardio exercise you can try? When and where will you do it?
4: What is your favorite type of strength training? Which areas of your body do you tend to focus on? Which areas do you need to strengthen more?
5: What is a new type of strength training you have been meaning to try? When can you do it?
6: Do you stretch regularly? Are you flexible? Can you touch your toes? How can you incorporate stretching into your day more frequently?
7: Do you do mindful exercises such as yoga, qigong, or tai chi? If so, what type is your favorite? If not, I recommend trying a short beginner video. (My personal favorite is qigong.)
8: Do you meditate? Benefits of meditation are numerous and well-proven. Here are a couple of simple meditation exercises you can do in just 5 minutes. What are some ways you can incorporate meditation into each day?
9: Throughout your day, concentrate on being truly present in the moment. Don’t let your mind wander to your to-do list or what’s coming up next. Just be in the moment, notice what is going on around you. Do you find it difficult? How long can you focus on the present moment before your mind starts to wander? Over the coming days, try to increase the amount of time you can focus on the present. Write in your journal what you notice and how you feel.
10: What are some things you like to do to relax? Do you prefer to relax by yourself, or with other people?
11: What are some things you like to do to feel energized?
12: Do you sleep well? What are some things you could do to improve your sleep? (Recommendations include cardio exercise early in the day, meditation, switching off all screens 1 hour before bed, and nothing to eat 3 hours before bed.)
13: What are your favorite healthy foods?
14: What are some foods you know you should eat more of? How can you incorporate these into your meals?
15: Mid-month review! How are your goals coming along? What can you accomplish in the remainder of this month?
16: What are some foods you should eat less of? By taking out unhealthy foods, you make room for healthier foods.
17: List 3 new recipes you want to try. Why do these recipes interest you?
18: Do you feel like you are part of a community? Why or why not? Who do you consider to be your community?
19: What are some ways you can connect more with people? What are some ways you could participate more in your community?
20: What are some ways you enjoy connecting with nature and the natural world? Do you enjoy gardening, wildlife-watching, hiking?
21: What are your favorite nature spots near you? How can you visit them more often?
22: Do you consider yourself to be spiritual? Why or why not?
23: What do you think of as a higher purpose beyond yourself?
24: Where do you live? In a city, a neighborhood, out in the country? Is this your ideal living situation? Why or why not? If not, what can you do to change/ move to a place you prefer? If you are not able to move, what can you do to make the area where you live more appealing?
25: Do you feel comfortable and relaxed in your home? What can you do to make your home a space of relaxation? (Decluttering, cleaning, more comfortable furniture, hanging personal photos, displaying objects that remind you of happy times, etc.)
26: Do you have toxic people around you? What are some ways you can reduce the impact of their toxicity on you?
27: What was your favorite new exercise you tried this month?
28: What was your favorite new mindfulness practice you tried this month?
29: What was your favorite new recipe/ food you tried this month?
30: What good things happened this month? What were your favorite moments this month?
31: It’s time for your Month Review! How did this month go? Which goals did you complete? What do you still need to work on?

April:
1: What do you want to do this month? Write your goals for the month, and think about what you need to do to accomplish them. What are you looking forward to this month?
2: “What lies behind you and what lies in front of you, pales in comparison to what lies inside of you.” Ralph Waldo Emerson
3: “I have always believed, and I still believe, that whatever good or bad fortune may come our way we can always give it meaning and transform it into something of value.” Hermann Hesse
4: “We know what we are, but know not what we may be.” William Shakespeare
5: “If a man does not keep pace with his companions, perhaps it is because he hears a different drummer. Let him step to the music which he hears, however measured or far away.” Henry David Thoreau
6: “Try to be a rainbow in someone’s cloud.” Maya Angelou
7: “It is during our darkest moments that we must focus to see the light.” Aristotle
8: “As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.” John F. Kennedy
9: “Keep your face always toward the sunshine – and shadows will fall behind you.” Walt Whitman
10: “The power of imagination makes us infinite.” John Muir
11: “Once we believe in ourselves, we can risk curiosity, wonder, spontaneous delight, or any experience that reveals the human spirit.” e.e. cummings
12: “To the mind that is still, the whole universe surrenders.” Lao Tzu
13: “The glow of one warm thought is to me worth more than money.” Thomas Jefferson
14: “Every day we should hear at least one little song, read one good poem, see one exquisite picture, and, if possible, speak a few sensible words.” Johann Wolfgang von Goethe
15: Mid-month review! How are your goals coming along? What can you accomplish in the remainder of this month?
16: “Love is a fruit in season at all times, and within reach of every hand.” Mother Teresa
17: “The best way out is always through.” Robert Frost
18: “Even if I knew that tomorrow the world would go to pieces, I would still plant my apple tree.” Martin Luther
19: “What makes the desert beautiful is that somewhere it hides a well.” Antoine de Saint-Exupery
20: “Do your little bit of good where you are; it’s those little bits of good put together that overwhelm the world.” Desmond Tutu
21: “Nurture your minds with great thoughts. To believe in the heroic makes heroes.” Benjamin Disraeli
22: “Most of us have far more courage than we ever dreamed we possessed.” Dale Carnegie
23: “From a small seed a mighty trunk may grow.” Aeschylus
24: “When we seek to discover the best in others, we somehow bring out the best in ourselves.” William Arthur Ward
25: “Every heart that has beat strongly and cheerfully has left a hopeful impulse behind it in the world, and bettered the tradition of mankind.” Robert Louis Stevenson
26: “I will love the light for it shows me the way, yet I will endure the darkness because it shows me the stars.” Og Mandino
27: “The only way to discover the limits of the possible is to go beyond them into the impossible.” Arthur C. Clarke
28: “When you get into a tight place and everything goes against you, till it seems as though you could not hang on a minute longer, never give up then, for that is just the place and time that the tide will turn.” Harriet Beecher Stowe
29: What good things happened this month? What were your favorite moments this month?
30: It’s time for your Month Review! How did this month go? Which goals did you complete? What do you still need to work on?

May:
1: What do you want to do this month? Write your goals for the month, and think about what you need to do to accomplish them. What are you looking forward to this month?
2: Which people did you miss seeing during the quarantine? How did you stay in touch with them?
3: What types of social events or get-togethers are you most looking forward to when they are possible again?
4: Which restaurants did you miss the most?
5: Which foods did you make at home for the first time that you really enjoyed and would like to make again?
6: Which recipes did you try that did not turn out well and you never plan to make them again?
7: Which new movies are you looking forward to seeing when they come out?
8: Which movies did you enjoy watching at home during the past couple of months?
9: Which places did you fantasize about visiting?
10: Which of those places will you actually go to when you are able?
11: What did you enjoy doing most during the lockdown? (Reading more, exercising, relaxing, etc.)
12: What did you like least about the lockdown?
13: Which activities did you miss most? Which are you most looking forward to getting back into?
14: Do you think you will try more new things, in general, when you are able to than you did before?
15: Mid-month review! How are your goals coming along? What can you accomplish in the remainder of this month?
16: How has your view of working changed over the past couple of months?
17: How has your employment situation changed over the past couple of months?
18: Given the option, do you think you would like to work from home more, or less, than you did before?
19: How has your view of the world changed in the past few months?
20: What do you hope will be different now?
21: What do you hope will go back to the way it was before?
22: Which people do you value more than you did before?
23: Which people do you plan to spend more time with than you did before? Which people do you plan to spend less time with?
24: How have your values and priorities changed over the past several months? What is more important to you now than it was before? What is less important now?
25: Do you think you will live your life differently now than you did before? What will you change?
26: How do you view your role in the world? Is it different than how you viewed it before?
27: Looking back, what lessons have you learned in the past couple of months?
28: How will these lessons impact your life going forward?
29: Thinking ahead to the upcoming year, what do you want to happen?
30: What good things happened this month? What were your favorite moments this month?
31: It’s time for your Month Review! How did this month go? Which goals did you complete? What do you still need to work on?