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

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

Vanessa Kallas

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