plant your life.
seed is a journal system to plant your life and help it thrive. It embodies your physical and mental wellbeing into a journal guide for a flourishing life. Use your seed journal to track you productivity, meet health goals, and care for the environment. All in one journal, that you build yourself. Plant your life and watch it thrive!
Part of the thrive expo initiative, seed aims to help you learn how caring for yourself can lead to a positive impact for the planet too. In fact, we encourage it. Therefore, if you are successful in completing these activities, let your seed garden grow! Upon activity completion, place your stickers into your journal gardern, share a picture with us, and we’ll plant a tree in your honor! Help us help the planet!
plant your seeds, watch them grow!
seed wants to help you meet your goals, and reward you when you do. Caring for yourself can lead to a positive impact for the planet too. When you successfully complete the pages within and participate in our events and challenges, plant a sticker in your garden! Share a picture of your full and thriving garden with us, and we’ll plant a tree in your honor!
watch your garden grow!
your mind.
midnight 01:00 02:00 03:00 04:00
mood
05:00 06:00 07:00 08:00 09:00 10:00
11:00
Track how you spend your time! It’s not about how busy you can be or how much you can get done. Rather, be mindful of how you spend your time and how it makes you feel. Drained? See what you can cut back on, or make time for something you enjoy, instead of mindless activities that don’t fulfill you. Own your time!
time & mood tracker
activities
noon 01:00 02:00 03:00 04:00 05:00 06:00 07:00 08:00 09:00 10:00
11:00
“
change your thoughts & you change your world.
”
self care tracker
happy
Self care is important! Let yourself rest, take a break, indulge, and whatever else you may need to recharge.
things
Write down things that bring you joy, and aim to do something that lets you unwind at least once each day. Even it’s just reading a chapter or watching one show: do something daily for yourself. Take it a week at a time. Color in a heart if you succeed.
month: S U N DAY
M O N DAY
T U E S DAY
W E D N E S DAY
fill-in calendar T H U R S DAY
F R I DAY
S AT U R DAY If seeing your month at a glance is helpful for you, here is space to fill in your own! If you find this overwhelming, consider a daily or weekly layout instead!
saplings
blooms
your body.
1
14 2 3 5 4
15
12
6 10 9
7
11
13
8
Stay hydrated! Track your daily water consumption. Do it over a month to build a healthy habit. Hold yourself accountable! To use your seed water tracker, fill in a water drop for every 8 ounces. of water you drink. Eight glasses a day is your goal!
water tracker
29 31
27 22 16
17
21 20
18 19
25 23 24
28 26
30
“
it is health that is real wealth and not pieces of gold & silver.
�
weekly nutrition M O N DAY
F R I DAY
B
B
L
L
D
D
T U E S DAY
S AT U R DAY
B
B
L
L
D
D
W E D N E S DAY
S U N DAY
B
B
L
L
D
D
T H U R S DAY
B L D
Nutrition is an important part to leading a healthy lifestyle. Get yourself on the right track by planning your meals for the week, and hold yourself accountable.
T U E S DAY
+ 20–30 MINUTES O F C A R D I O E V E RY WO R KO U T DAY
legs
rest S U N DAY
rest
S AT U R DAY
rest
abs
W E D N E S DAY
shoulders
rest F R I DAY
arms
rest
T H U R S DAY
6x/week
T U E S DAY
chest
M O N DAY
legs
abs
+ 20–30 MINUTES O F C A R D I O E V E RY WO R KO U T DAY
S U N DAY
S AT U R DAY
arms
F R I DAY
shoulders
T H U R S DAY
W E D N E S DAY
back
chest
M O N DAY
3x/week
weekly workouts
chest BENCH PRESS DUMBELL PRESS D U M B E L L F LY C A B L E C R O S S OV E R
back R OWS ( B E N T OV E R O R S E AT E D) L AT E R A L P U L L D OW N DEADLIFT B AC K E X T E N S I O N
legs LEG PRESS LEG EXTENSION HIP ABDUCTION HIP ADDUCTION LEG CURL CALF RAISE HIP RAISE
Working out is hard and takes serious willpower. Let’s make your body work for it, but not overwork your mind! Use this cheat sheet as a weekly workout guide. We’ve given you options to choose from, so mix it up! We’ve done the hard work here, so you can do it there! Use the space to record the exercise you chose, reps, or weight lifted! We suggest color-coding each move to utilize the space best, without having to write out long exercise names.
shoulders SHOULDER PRESS SHRUGS U P R I G H T R OWS L AT E R A L R A I S E ( 0 ˚ , 4 5 ˚ , 90˚)
abs
cardio
P L A N K (C E N T E R & S I D E ) RUSSIAN TWIST B I C YC L E C R U N C H LEG RAISE
TREADMILL R OW I N G M AC H I N E B I C YC L E ELLIPTICAL
arms CURLS TRICEP EXTENSION DIP CHIN UP
saplings
blooms
your future.
Consider the Three Rs when making a change to live a more sustainable lifestyle: Reduce, Reuse, and Recyle. List accordingly things in your own life that you can resuse, reduce, or recylce starting today! This will make it easier and second nature for you to live more sustainably, by teaching yourself to think according to Three Rs.
reduce
three Rs
reuse
recycle
“
it is not in the stars to hold our destiny but in ourselves.
�
sustainable living
current 01.
02.
03.
04.
05.
should 01.
02.
03.
04.
05.
Living more sustainably takes self-awareness. You can take little steps to make big changes in this area. Fill out this worksheet to help you decide what steps to take. Planning now will make follow-through later easier! current Make a list of 5 things you currently do that have a negative impact on the environment. should Then, list what you should do to correct your negative impact.
project descriptions:
i t e m s t o u p c yc l e :
items to purchase:
Another aspect of the Three Rs is upcycling. Think of it like a step above reusing. You can give something entirely new life by turning it into something new and more useful, like old concert t-shirts being turned into a reusable shopping bag. Use these pages as a place to jot down ideas as you come across items you can give new life to instead of throwing away.
upcycle projects
notes & sketches
saplings
blooms
We hope you enjoy your beginning to the seed journal system. If you find this useful, check out refill pages at the gift shop and our website. For more ways to earn stickers, be sure to follow us on Instagram and participate in our challenges to help the planet thrive!