Day 21. Recovery. Copy and paste this prompt: I reframed ‘I’m bad / I ate bad / I’m ' ____’ into neutral information. Even if it didn’t feel good, I chose to label a choice as "It happened and what does this mean?" over judgment. I’m focusing on what I can improve today and tomorrow rather than unhelpful labels.

Day 19. Strength. Copy and paste this prompt: I completed my rows today! I did ___ sets of ___reps. Back is feeling tight/strong/good/weak/____. I can commit to doing these at least ____ times a week!

Day 20. Nutrition. Copy and paste this prompt: I did / did not use an online estimator to estimate my daily energy needs. My reaction was curiosity / surprise / resistance. I do / do not / am not sure yet if I’ll use this as a starting reference to support my body’s ability to recover, adapt, and function well.

Day 18. Recovery. Copy and paste this prompt: I checked my screentime average for last week. This week I plan to lessen my daily average by _____ minutes! I feel confident/unsure/proud/______ about this decision.

Day 17. Nutrition. Copy and paste this prompt: Today I swapped out ______. I miss it / I feel better / I noticed a change in gas or bloat. I could do this daily / every other day / still deciding what feels sustainable.