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Daily Journals


Something that a lot of successful people have in common is a structure to their day, and let's face it, you want to be successful in your fitness journey or you wouldn’t have joined the Academy!

It stands to reason that you would employ every tactic to increase your success, and journaling is a great way to do this.

Try spending 5-10 minutes every morning getting all of your thoughts out of your head and into a journal. I like to use good old fashioned paper and pen, but you can of course use your phone or tablet.

There are two methods that I think work the best when journaling, and they are as follows:

  • Brain Dumping - with this method you don’t have a plan of what you are going to write. You just empty whatever thoughts are in your head, and put them down in your journal. You can then go back over them and see what action plans are required.

  • Have Specific Questions to Answer - This method is good if you like structure, and you like to set yourself tasks and check on results to help keep momentum.

These are the questions that I would start with, but again, please feel free to add more questions that you feel are relevant to you as you get more familiar with journaling.


  1. What 3 things do I need to do today to keep me moving forward?

  2. What am I grateful for today?

  3. What roadblocks am I likely to face today?


  1. What did I learn about myself today?

  2. What were my biggest wins today?

  3. What is my biggest aim for tomorrow?

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