Scribd
Upload
99 views2 pages

The Fourteen Day Commitment

This document contains a sample chart for tracking healthy behaviors like exercise, sleep, meals, and notes over a 14-day period. The chart includes columns for the date, type of exercise and total time, bedtime, wake time and total sleep hours, number of meals and quality of meals, and any additional notes. The sample chart provides examples of entries for jogging, walking, sleep times, number of meals, and notes on food quality and exercise intensity over several dates. The purpose of the chart is to monitor goals and behaviors so they can be adjusted to be both realistic and challenging over a 14-day commitment period.

Uploaded by

Catherine Iguid
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
99 views2 pages

The Fourteen Day Commitment

This document contains a sample chart for tracking healthy behaviors like exercise, sleep, meals, and notes over a 14-day period. The chart includes columns for the date, type of exercise and total time, bedtime, wake time and total sleep hours, number of meals and quality of meals, and any additional notes. The sample chart provides examples of entries for jogging, walking, sleep times, number of meals, and notes on food quality and exercise intensity over several dates. The purpose of the chart is to monitor goals and behaviors so they can be adjusted to be both realistic and challenging over a 14-day commitment period.

Uploaded by

Catherine Iguid
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 2

Date Exercise Sleep Meals Notes

Type Total Bedtime Waketime Total Number Quality


Minutes Hours (Poor, Fair,
Good, Great)

Examples: Jogging 40 11pm 8am 9 4 Good Ate a lot of veggies,


11-16-20 but minimal protein.
Poor sleep quality.

11-17-20 Walking 35 12pm 7am 7 2 Fair Ate a lot of cake.

11-18-20 Walking 60 11pm 7am 8 6 Great Ate really healthy.

-
empty chart can be used to track your own progress.
The Fourteen-Day Commitment

-
This sample chart shows you how to track healthy behavior over a two-week period.

11-29-20 Jogging 45 10:30pm 8am 9.5 5 Good Rigorous exercise.


Ate healthy except
for lunch.
By charting behaviors, goals can be adjusted until they are both realistic and appropriately challenging.
PositivePsychology.com

1
An example of the Fourteen-Day Commitment graph is presented below, while on the second page an
Date Exercise Sleep Meals Notes

Type Total Bedtime Waketime Total Number Quality


Minutes Hours (Poor, Fair,
Good, Great)

Adapted from Shiraldi (2016)


PositivePsychology.com

You might also like