Assignment 0: Pick a goal

My goal:
I want to lose 30 kilograms and reach a healthier weight.

Assignment 1: Find your true purpose

How would my life change once I reach my goal?
Once I lose 30 kg, my life will improve in many ways. I will feel more confident about my body and my appearance. Daily activities like walking, climbing stairs, and exercising will feel easier. I will have more energy and feel healthier. I will be able to wear clothes I like without feeling insecure. Most importantly, I will feel proud of myself for achieving something that requires discipline and commitment.

What do I feel when I read this?
I feel excited, hopeful, and motivated. I also feel proud imagining myself healthier and happier.

Deeper reflection:
I want this because I want to take care of my health and live a longer life. I want to feel comfortable in my own body and stop feeling insecure. Reaching this goal will show me that I am strong and capable of change. This makes me feel empowered and confident.

Assignment 2: Turn the world into your motivator

1. Looking in the mirror every morning
   → Reminds me why I want to change and become healthier.
2. Shopping for clothes
   → Motivates me to imagine fitting into smaller sizes.
3. Seeing people exercising outside or at the gym
   → Encourages me to stay active.
4. Walking long distances or climbing stairs
   → Reminds me I want better stamina and fitness.
5. Meal times
   → Helps me make healthier food choices.

Assignment 3: Sharpen your goal

Specific sign I reached my goal:
When the scale shows I weigh 67 kg (losing 30 kg).

Assignment 4: Formulate an effective plan

a) Activities

Activity 1: Exercise

• Trigger: Every weekday at 12:00 PM (noon) at home or gym
• Action: 30-45 minutes of cardio and strength training

Activity 2: Healthy eating

• Trigger: Every meal
• Action: Eat balanced meals with proper portions

b) Preparation

• Prepare workout clothes in the morning
• Plan meals in advance
• Avoid buying junk food

Assignment 5: Create a habit-building schedule

Weekly schedule:

• Monday – Friday:
  Exercise at 12:00 PM
• Saturday:
  Light activity (walking or stretching)
• Sunday:
  Rest day

I will exercise at the same time and place to build consistency.

Assignment 6: Stay energetic

• Take one full rest day per week
• Sleep 7-8 hours every night
• Do relaxing activities like stretching or listening to music
• Reduce workout intensity if I feel burned out