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![A Nutrition & Sleep Behavioral Chart You Can Add To Your iPhone! [Free Download]](http://livereforged.com/cdn/shop/articles/IMG_5211_1600x.jpg?v=1630938428)
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Need an extra push with Nutrition and Sleep habits?
In this post, I wanted to give you an example of a behavioral chart you can utilize to help you improve habits around nutrition and sleep.
I was inspired to make this chart based on a similar example I saw online.
You can check out the chart below, and download a copy at the bottom of this post.
[ ] Use hand portions for the meals I prep ✋
[ ] If I eat a meal I didn’t make, eat slowly and fully chew my food until I get 75% full 🥞
[ ] Eat a palm serving of protein at 3-5 meals 🥩
[ ] Eat a fist serving of veggies at 3-5 meals 🥗
[ ] Eat a variety of different colors at meals (eat the rainbow) 🍓🍋🍇
[ ] Stop drinking caffeine 4-8 hours before bed ☕️
[ ] No television or phone when I hit the bed 💤😴🛌
[ ] Drink 1 gallon (or 8 cups) of water daily 💧
[ ] Use hand portions for the meals I prep ✋
[ ] If I eat a meal I didn’t make, eat slowly and fully chew my food until I get 75% full 🥞
[ ] Eat a palm serving of protein at 3-5 meals 🥩
[ ] Eat a fist serving of veggies at 3-5 meals 🥗
[ ] Eat a variety of different colors at meals (eat the rainbow) 🍓🍋🍇
[ ] Stop drinking caffeine 4-8 hours before bed ☕️
[ ] No television or phone when I hit the bed 💤😴🛌
[ ] Drink 1 gallon (or 8 cups) of water daily 💧
[ ] Use hand portions for the meals I prep ✋
[ ] If I eat a meal I didn’t make, eat slowly and fully chew my food until I get 75% full 🥞
[ ] Eat a palm serving of protein at 3-5 meals 🥩
[ ] Eat a fist serving of veggies at 3-5 meals 🥗
[ ] Eat a variety of different colors at meals (eat the rainbow) 🍓🍋🍇
[ ] Stop drinking caffeine 4-8 hours before bed ☕️
[ ] No television or phone when I hit the bed 💤😴🛌
[ ] Drink 1 gallon (or 8 cups) of water daily 💧
[ ] Use hand portions for the meals I prep ✋
[ ] If I eat a meal I didn’t make, eat slowly and fully chew my food until I get 75% full 🥞
[ ] Eat a palm serving of protein at 3-5 meals 🥩
[ ] Eat a fist serving of veggies at 3-5 meals 🥗
[ ] Eat a variety of different colors at meals (eat the rainbow) 🍓🍋🍇
[ ] Stop drinking caffeine 4-8 hours before bed ☕️
[ ] No television or phone when I hit the bed 💤😴🛌
[ ] Drink 1 gallon (or 8 cups) of water daily 💧
[ ] Use hand portions for the meals I prep ✋
[ ] If I eat a meal I didn’t make, eat slowly and fully chew my food until I get 75% full 🥞
[ ] Eat a palm serving of protein at 3-5 meals 🥩
[ ] Eat a fist serving of veggies at 3-5 meals 🥗
[ ] Eat a variety of different colors at meals (eat the rainbow) 🍓🍋🍇
[ ] Stop drinking caffeine 4-8 hours before bed ☕️
[ ] No television or phone when I hit the bed 💤😴🛌
[ ] Drink 1 gallon (or 8 cups) of water daily 💧
[ ] Use hand portions for the meals I prep ✋
[ ] If I eat a meal I didn’t make, eat slowly and fully chew my food until I get 75% full 🥞
[ ] Eat a palm serving of protein at 3-5 meals 🥩
[ ] Eat a fist serving of veggies at 3-5 meals 🥗
[ ] Eat a variety of different colors at meals (eat the rainbow) 🍓🍋🍇
[ ] Stop drinking caffeine 4-8 hours before bed ☕️
[ ] No television or phone when I hit the bed 💤😴🛌
[ ] Drink 1 gallon (or 8 cups) of water daily 💧
[ ] Use hand portions for the meals I prep ✋
[ ] If I eat a meal I didn’t make, eat slowly and fully chew my food until I get 75% full 🥞
[ ] Eat a palm serving of protein at 3-5 meals 🥩
[ ] Eat a fist serving of veggies at 3-5 meals 🥗
[ ] Eat a variety of different colors at meals (eat the rainbow) 🍓🍋🍇
[ ] Stop drinking caffeine 4-8 hours before bed ☕️
[ ] No television or phone when I hit the bed 💤😴🛌
[ ] Drink 1 gallon (or 8 cups) of water daily 💧
Here are some additional tips I would recommend if you may find yourself struggling with these things:
You can download the iCloud notes version of this here.
I would recommend you put these into your daily reminder list and get into the habit of checking each one of these goals off.
It's a fun way to "game-ify" your nutrition and sleep.
We hope this helps you on your nutrition and sleep practices.
Any questions or comments? Feel free to email us at support@reforgedperformance.com or direct message us on Instagram.
Until next time, Reforged Warrior!
Stress is a common part of life, but learning how to manage it effectively can make a significant difference in your overall well-being.
Chronic stress can lead to a range of health issues, both physical and mental, so finding ways to relieve it is crucial.
In this post, we are going to explore five effective stress destroyers to help you manage stress while also supporting recovery.
Let's dive in!
I used to not be a morning person.
At the start, I often felt groggy and unmotivated, dreading the start of each day.
I experimented with various methods like waking up insanely early, yoga, and affirmations.
These things didn't bring me the positive boost in mood and energy I needed.
However, through this trial and error, I learned that the key to maximizing my morning energy lies not in rigid schedules or extreme measures, but in cultivating a balanced routine that prioritizes energy and a better mood.
In this post, we will explore five effective strategies you can add to your morning routine to boost your morning energy levels.
Let's dive in!
Stress is something we all experience, but what exactly is it?
At its core, stress is your body’s response to challenges or demands.
It can come from various sources—work pressures, personal relationships, or even the daily grind of life.
When stress becomes overwhelming, it can take a toll on your mental and physical health.
The good news is that there are effective strategies to help you manage and reduce stress levels.
In this post, we are going to explore 5 ways to ease stress and reclaim your peace of mind.
Let's dive in!