It really is possible to improve your life in just one month!
Workbook containing 30 exercises, one a day, to improve your quality of life.
Day 1: Physical and Mental Tabula Rasa
Exercise: Sort through your closets, file your papers, and contact someone you’ve lost touch with. Make a note of non-urgent tasks and eliminate them.
- Instructions :
- Start with a room in your home. Empty your cupboards, sort through your belongings and keep only what you need.
- File your important papers and throw away those that are no longer important.
- Make a list of people you’ve lost touch with. Pick up the phone and call or send a message to one of them.
- Write down a list of non-urgent tasks that are cluttering up your mind and decide to eliminate or postpone them.
Day 2: Digital Detox
Exercise: Disconnect from social networks for the day. Use this time to read a book or do a screen-free activity.
- Instructions :
- Turn off your notifications and social networking applications on your phone.
- Choose a book you’d like to read, or an activity you enjoy but haven’t done in a long time (painting, gardening, etc.).
- Spend the day without checking your social networks. Write down your feelings and the benefits you derive from them.
Day 3: Mindfulness
Exercise: Practice meditation for 10 minutes. Concentrate on your breathing and observe your thoughts without judgment.
- Instructions :
- Find a quiet place where you can sit comfortably.
- Close your eyes and concentrate on your breathing. Inhale deeply through your nose and exhale through your mouth.
- Observe the thoughts that come to you without trying to change or judge them. Return gently to your breathing whenever you feel distracted.
- Listen to relaxing music or sounds
Day 4: Taking care of your appearance
Exercise: Take the time to dress carefully, style your hair and apply make-up (if you wish). Note how this affects your self-esteem.
- Instructions :
- Choose an outfit that makes you feel good about yourself.
- Take the time to style your hair and apply make-up if you wish.
- Look at yourself in the mirror and write down how you feel. Write down your impressions and the impact of this care on your self-esteem.
Day 5: Tidying up the workplace
Exercise: Organize and clean up your workspace. A tidy space can improve your life, your productivity and your concentration.
- Instructions :
- Clear your desk of everything you don’t need.
- Organize your documents and put things in their place.
- Clean surfaces and organize work tools so that they are easily accessible.
- Note the improvements in productivity and concentration after tidying up your workspace.
Day 6: Getting out of your comfort zone
Exercise: Buy a product you’ve never tried before. It can be a food, a garment or an accessory.
- Instructions :
- Make a list of things you’ve never tried but would like to discover.
- Choose one of these things and buy it. Try it out and write down your experience.
- Think about how this has helped you break out of your routine and broaden your horizons.
Day 7: Writing about the past
Exercise: Take 15 minutes to write about a difficult event in your past. Try to identify what you’ve learned from this experience.
- Instructions :
- Find a quiet place where you can write without being disturbed.
- Think of a difficult event in your past and write down everything that comes to mind.
- Try to identify the lessons you’ve learned from this experience and how they’ve influenced your life.
Day 8: Complimenting yourself
Exercise: Write down five qualities you appreciate in yourself. Reread them every time you feel down.
- Instructions :
- Take a sheet of paper and a pen.
- Write down five qualities or aspects of your personality that you appreciate.
- Keep this list handy and reread it whenever you need to cheer yourself up.
Day 9: Training Your Neurons
Exercise: Take a walk in the forest or park and observe your surroundings carefully. Try to memorize specific details.
- Instructions :
- Go to a nearby park or forest.
- As you stroll along, observe the details around you: colors, shapes, sounds.
- Try to memorize these details and, when you get home, write down what you’ve observed.
Day 10: Finishing the Tabula Rasa Day
Exercise: Before going to sleep, write down everything that’s worrying you and put these thoughts aside. Enjoy a stress-free night’s sleep.
- Instructions :
- Take a notebook and pen before bedtime.
- Write down all the concerns and thoughts that come to mind.
- Close the notebook and put those thoughts aside for the night. Concentrate on your breathing and relax before going to sleep.
Day 11: Volunteering
Exercise: Commit to helping an organization or person in need. It can be as simple as giving your time or skills.
- Instructions :
- Look for volunteer opportunities in your community or online.
- Make a commitment to donate your time or skills to help an organization or individual.
- Write down your experience and how it made you feel.
Day 12: Changing a bad habit
Exercise: Identify a habit that no longer serves you and replace it with a new, more positive one.
- Instructions :
- Make a list of your current habits and identify those that no longer serve you.
- Choose a habit to replace and define a new, positive habit to adopt instead.
- Set up a plan to adopt this new habit and monitor your progress.
Day 13: Changing Negative Thoughts
Exercise: Whenever a negative thought arises, replace it with a positive affirmation.
- Instructions :
- Become aware of the negative thoughts that emerge in your mind throughout the day.
- Each time you identify one, replace it with a positive affirmation.
- Write down the positive affirmations you used and the impact they had on your state of mind.
Day 14: Imperfect day
Exercise: Accept that this day won’t be perfect and that everything may not go according to plan. Learn to let go.
- Instructions :
- Approach the day with the mindset that things may not go as planned.
- Take a step back and accept the unexpected and mistakes as part of life.
- Write down your feelings and what you’ve learned by accepting the day’s imperfections.
Day 15: Going off-line
Exercise: Disconnect from your phone for a full day. Use this time to focus on offline activities.
- Instructions :
- Switch off your phone or put it in airplane mode for the day.
- Plan offline activities that you enjoy: reading, drawing, spending time with friends or family.
- Make a note of how it feels to be disconnected and the benefits you derive from it.
Day 16: Accepting your limits
Exercise: Write down three things you can’t change and accept them. Focus on what you can do better.
- Instructions :
- Think about three aspects of your life that you can’t change.
- Write them down and accept them as they are.
- Identify areas where you can make improvements and focus your efforts on them.
Day 17: Personal medical consultation
Exercise: Do a self-assessment of your physical and mental health. Make a note of what’s worrying you and consider actions to improve your well-being.
- Instructions :
- Take the time to assess your physical and mental health. Write down your concerns.
- Find out more about these concerns and consider concrete actions to improve them.
- Schedule an appointment with a healthcare professional if necessary.
Day 18: Practicing self-mockery
Exercise: Take a moment to laugh benevolently at yourself. Notice how this affects your mood.
- Instructions :
- Think of a time when you made a mistake or acted awkwardly.
- Laugh at yourself in a benevolent way, accepting that nobody is perfect.
- Notice how this practice of self-deprecation affects your mood and self-perception.
Day 19: Listening to yourself
Exercise: Spend 10 minutes in silence, simply listening to your body and mind. Write down how you feel.
- Instructions :
- Find a quiet place where you can sit comfortably.
- Close your eyes and concentrate on the sensations in your body and the thoughts in your mind.
- Take note of how you feel and the messages your body and mind are trying to convey.
- unfiltered quality of life
Day 20: Mindful eating
Exercise: Prepare a balanced meal and enjoy it mindfully, paying attention to every bite.
- Instructions :
- Prepare a healthy, balanced meal.
- Sit down at a table without distractions and eat mindfully, savouring every bite.
- Note the sensations and tastes you experience, as well as the impact of this practice on your food satisfaction.
Day 21: Getting enough sleep
Exercise: Go to bed an hour earlier than usual. Note the effects on your energy the next day.
- Instructions :
- Plan your evening so that you can go to bed an hour earlier than usual.
- Turn off the screens at least an hour before bedtime and create a relaxing routine.
- Note how you feel the next morning in terms of energy and well-being.
Day 22: Evening rest
Exercise: Spend an evening without tasks or responsibilities. Do something you find relaxing.
- Instructions :
- Free your evening from all tasks and responsibilities.
- Choose a relaxing activity you enjoy, such as taking a bath, reading a book or watching a movie.
- Note how this break affects you in terms of relaxation and well-being.
Day 23: Listening to your body
Exercise: Engage in gentle physical activity, such as yoga or walking, and focus on the sensations in your body.
- Instructions :
- Choose a gentle physical activity that you enjoy.
- During the activity, focus on the sensations in your body: how your muscles feel, how you breathe, and so on.
- Note the effects of this attention to your body on your physical and mental well-being.
Day 24: Knowing your limits
Exercise: Identify your physical and emotional limits. Respect them and take a break when you need to.
- Instructions :
- Think about your physical and emotional limits and write them down.
- Make a plan to respect these limits on a daily basis, taking breaks when necessary.
- Notice how respecting your limits affects your overall well-being.
Day 25: Rewarding yourself
Exercise: Treat yourself to a small reward, such as a good meal or a cake, to celebrate your efforts so far.
- Instructions :
- Choose a reward that pleases you and celebrates your efforts over the past few days.
- Take the time to savor this reward and recognize your progress.
- Notice how this reward practice affects your motivation and satisfaction.
Day 26: Compliments Extérieurs
Exercise: Compliment three people you know. Note how this affects them and you in return.
- Instructions :
- Choose three people in your circle whom you’d like to compliment.
- Give them sincere compliments and observe their reactions.
- Notice how these positive interactions affect your mood and your relationships.
Day 27: Gratitude exercise
Exercise: Write down three things you’re grateful for today. Reread this list if necessary.
- Instructions :
- Take out a notebook and write down three things you’re grateful for today.
- Reread this list whenever you need to lift your spirits or refocus.
- Notice the impact of this gratitude practice on your emotional well-being.
Day 28: Reflecting on Progress
Exercise: Take a moment to reflect on your progress since the beginning of the booklet. Notice the positive changes in your life.
- Instructions :
- Reflect on your progress and the positive changes you’ve noticed since starting this booklet.
- Make a note of your progress and the steps that helped you the most.
- Use this reflection to encourage you to continue on this positive path.
Day 29: Planning for the future
Exercise: Set yourself three goals for the next month. Plan concrete steps to achieve them.
- Instructions :
- Identify three goals you want to achieve in the next month.
- Break down each goal into concrete steps and plan how you’re going to achieve them.
- Write these plans down and follow them over the next month.
Day 30: Taking stock
Exercise: Take stock of this month’s work on yourself. Make a note of what you’ve learned and what you’d like to continue improving.
- Instructions :
- Take time to reflect on the month as a whole and what you’ve learned from each exercise.Write down the most important lessons and what you’d like to continue improving in the future.Use this review to plan future actions that will help you continue your personal development.
