by Tony Gjokaj September 06, 2021 4 min read
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!
Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.
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