“Do what is right f y . Do it over over again.
L n in e light.
K p going when it is hard. Espe a y when it is hard.
Do n l d bt s p y .
Trust e pro when y r m d is low.
L grow be y r mi i .
L h ling be y r reward.
L d be y r goal.”
- Yung Pueblo L
Facing the things we dread or those we can’t be bothered to do, whether necessary or on purpose — like taking an ice bath, enduring a cold shower, hi ing leg day at the gym, doing monotonous chores, or engaging in public speaking — activates our brain’s anterior cingulate cortex (ACC), aka the willpower part of the brain. Leaning into tough situations, including doing difficult tasks on purpose, strengthens our brain, similar to building muscle at the gym. By embracing and proactively engaging in difficult tasks, we enhance our resilience, grit, stress management (use whatever term resonates)... This not only benefits us in the present but also prepares us to handle unexpected challenges in the future, which we all inevitably get hit with. The next time you’re hesitant about a task, even parts of this workbook, remember it’s an opportunity to give your brain a workout — simply knowing this can be motivating. Growth happens when we step out of our comfort zone.
“Y are in d r living a life so c f ble s t at y wi die wi t ever r lising y r true p en al.”
- David Goggins
This activity is designed to highlight the mental and emotional benefits of exercise. By recording your thoughts and feelings before and a er working out, you’ll uncover the extensive effects of physical activity beyond physical fitness. Reflecting on these entries can provide motivation, particularly on challenging days, and enable you to recognise the positive changes that come with physical movement. Regularly completing the Pre- and Post-Exercise Thoughts and Feelings Diary throughout your 30-day growth journey will yield insightful revelations and act as a potent motivational and guiding tool. It will
Pre-Exercise Example:
Date 14 Jun 2026
Time 9:00 am
Planned duration of activity 45 minutes
Planned activity (What are you going to do?)
Mood
(What is your emotional state right now?)
Bodily sensations (Are you aware of any physical sensations?)
Thoughts (What are you telling yourself right now?)
Energy level
Skipping, burpees, followed by sauna
Lazy, restless, sluggish, unmotivated
Heavy, thoughts racing a bit — head feels full, anxiety/a few bu erflies in my stomach
I can’t be bothered; I’ve got so much shit to get done; I’ll start tomorrow
(Scale 0–10: where 0 is low energy, 10 is high energy) 4/10
shi your perspective from believing in the mental health benefits of exercise to concretely seeing, in your own words, the positive impact.
Below is a detailed example of the Pre- and Post-Exercise Thoughts and Feelings Diary to guide you on its usage.
On the next page, you’ll find the weekly activity to fill out. It’s not required to complete this diary a er each exercise session; however, please ensure you fill it out at least once weekly, in line with the checklist provided at the beginning of the workbook.
Post-Exercise Example:
Time 9 55 am
Duration of activity 50 minutes
Completed activity (What did you actually do?)
Skipping, burpees, sauna, and 5 minutes of controlled breathing
Mood (What is your emotional state right now?) Satisfied; a sense of achievement; energised; more calm and more motivated
Bodily sensations (Are you aware of any physical sensations?)
Feels like a wave of relaxation over my whole body; head feels less full; firmer/sturdier/ grounded
Thoughts (What are you telling yourself right now?) am glad I did that; feel good
Energy level
(Scale 0–10 where 0 is low energy, 10 is high energy) still feel a bit fatigued, but less sluggish and more motivated to get things done 7/10
Key changes between before and a er exercise? definitely feel less sluggish, more relaxed, more satisfied, and ready to smash the day
Date:
Time:
Planned duration of activity:
Planned activity (What exercise are you going to perform?)
Mood (What is your emotional state right now?)
Bodily sensations (Are you aware of any physical sensations?)
Time:
Duration of activity:
Completed activity (What did you actually do?)
Mood (What is your emotional state right now?)
Bodily sensations (Are you aware of any physical sensations?)
Thoughts (What are you telling yourself right now?)
Thoughts (What are you telling yourself right now?)
Energy level (Scale 0–10: where 0 is low energy, 10 is high energy)
Energy level (Scale 0–10 where 0 is low energy, 10 is high energy)
Key changes between before and a er exercise?