Jordan's Spring Reset
Period: 4 weeks, Monday 3/3/2025 to Sunday 3/30/2025
My Targets
| Habit | Daily target | How I'll log it |
|---|---|---|
| 💧 Water | 80 oz | Tick one box per 20 oz bottle (4 bottles) |
| 👟 Steps | 9,000 on weekdays (Mon–Fri), 6,000 on weekends (Sat–Sun) | Write the step total from your phone or tracker |
| 😴 Sleep | 7.5 hours | Write bedtime, wake time, and total hours |
| 🛏️ Bedtime goal | In bed by 10:45 pm | Write your actual bedtime in the Bed column |
| ☕ No caffeine after 2 pm | Yes or no | Tick the box if you had no caffeine after 2 pm |
| 🙂 Mood | Rate 1–5 | Write a number from 1 (low) to 5 (great) |
How to use
- Fill in each evening, or the next morning for sleep.
- Record sleep on the row for the date you woke up. For example, Sunday night's sleep goes on Monday's row.
- A target counts as met when you reach it. Tick 💧 at 4 bottles, 👟 at 9,000 steps on weekdays or 6,000 on weekends, and 😴 at 7.5 hours or more.
- The 10:45 pm bedtime is a goal to track. Compare it with what you write in the Bed column.
- Missed a day? That's fine. Leave it blank and keep going.
Week 1: Mon 3/3 – Sun 3/9
| Day/Date | Water | Steps | Bed | Wake | Sleep hrs | No caffeine after 2pm | Mood (1–5) | Targets met |
|---|---|---|---|---|---|---|---|---|
| Mon 3/3 | ☐☐☐☐ | ______ | : pm | : am | ____ | ☐ | __ | 💧☐ 👟☐ 😴☐ |
| Tue 3/4 | ☐☐☐☐ | ______ | : pm | : am | ____ | ☐ | __ | 💧☐ 👟☐ 😴☐ |
| Wed 3/5 | ☐☐☐☐ | ______ | : pm | : am | ____ | ☐ | __ | 💧☐ 👟☐ 😴☐ |
| Thu 3/6 | ☐☐☐☐ | ______ | : pm | : am | ____ | ☐ | __ | 💧☐ 👟☐ 😴☐ |
| Fri 3/7 | ☐☐☐☐ | ______ | : pm | : am | ____ | ☐ | __ | 💧☐ 👟☐ 😴☐ |
| Sat 3/8 | ☐☐☐☐ | ______ | : pm | : am | ____ | ☐ | __ | 💧☐ 👟☐ 😴☐ |
| Sun 3/9 | ☐☐☐☐ | ______ | : pm | : am | ____ | ☐ | __ | 💧☐ 👟☐ 😴☐ |
Week 1 wrap-up
Days water met __/7 Days steps met __/7 Days sleep met __/7 Average sleep ____ hrs Best day ____ One thing to tweak next week ________________________
Week 2: Mon 3/10 – Sun 3/16
| Day/Date | Water | Steps | Bed | Wake | Sleep hrs | No caffeine after 2pm | Mood (1–5) | Targets met |
|---|---|---|---|---|---|---|---|---|
| Mon 3/10 | ☐☐☐☐ | ______ | : pm | : am | ____ | ☐ | __ | 💧☐ 👟☐ 😴☐ |
| Tue 3/11 | ☐☐☐☐ | ______ | : pm | : am | ____ | ☐ | __ | 💧☐ 👟☐ 😴☐ |
| Wed 3/12 | ☐☐☐☐ | ______ | : pm | : am | ____ | ☐ | __ | 💧☐ 👟☐ 😴☐ |
| Thu 3/13 | ☐☐☐☐ | ______ | : pm | : am | ____ | ☐ | __ | 💧☐ 👟☐ 😴☐ |
| Fri 3/14 | ☐☐☐☐ | ______ | : pm | : am | ____ | ☐ | __ | 💧☐ 👟☐ 😴☐ |
| Sat 3/15 | ☐☐☐☐ | ______ | : pm | : am | ____ | ☐ | __ | 💧☐ 👟☐ 😴☐ |
| Sun 3/16 | ☐☐☐☐ | ______ | : pm | : am | ____ | ☐ | __ | 💧☐ 👟☐ 😴☐ |
Week 2 wrap-up
Days water met __/7 Days steps met __/7 Days sleep met __/7 Average sleep ____ hrs Best day ____ One thing to tweak next week ________________________
Week 3: Mon 3/17 – Sun 3/23
| Day/Date | Water | Steps | Bed | Wake | Sleep hrs | No caffeine after 2pm | Mood (1–5) | Targets met |
|---|---|---|---|---|---|---|---|---|
| Mon 3/17 | ☐☐☐☐ | ______ | : pm | : am | ____ | ☐ | __ | 💧☐ 👟☐ 😴☐ |
| Tue 3/18 | ☐☐☐☐ | ______ | : pm | : am | ____ | ☐ | __ | 💧☐ 👟☐ 😴☐ |
| Wed 3/19 | ☐☐☐☐ | ______ | : pm | : am | ____ | ☐ | __ | 💧☐ 👟☐ 😴☐ |
| Thu 3/20 | ☐☐☐☐ | ______ | : pm | : am | ____ | ☐ | __ | 💧☐ 👟☐ 😴☐ |
| Fri 3/21 | ☐☐☐☐ | ______ | : pm | : am | ____ | ☐ | __ | 💧☐ 👟☐ 😴☐ |
| Sat 3/22 | ☐☐☐☐ | ______ | : pm | : am | ____ | ☐ | __ | 💧☐ 👟☐ 😴☐ |
| Sun 3/23 | ☐☐☐☐ | ______ | : pm | : am | ____ | ☐ | __ | 💧☐ 👟☐ 😴☐ |
Week 3 wrap-up
Days water met __/7 Days steps met __/7 Days sleep met __/7 Average sleep ____ hrs Best day ____ One thing to tweak next week ________________________
Week 4: Mon 3/24 – Sun 3/30
| Day/Date | Water | Steps | Bed | Wake | Sleep hrs | No caffeine after 2pm | Mood (1–5) | Targets met |
|---|---|---|---|---|---|---|---|---|
| Mon 3/24 | ☐☐☐☐ | ______ | : pm | : am | ____ | ☐ | __ | 💧☐ 👟☐ 😴☐ |
| Tue 3/25 | ☐☐☐☐ | ______ | : pm | : am | ____ | ☐ | __ | 💧☐ 👟☐ 😴☐ |
| Wed 3/26 | ☐☐☐☐ | ______ | : pm | : am | ____ | ☐ | __ | 💧☐ 👟☐ 😴☐ |
| Thu 3/27 | ☐☐☐☐ | ______ | : pm | : am | ____ | ☐ | __ | 💧☐ 👟☐ 😴☐ |
| Fri 3/28 | ☐☐☐☐ | ______ | : pm | : am | ____ | ☐ | __ | 💧☐ 👟☐ 😴☐ |
| Sat 3/29 | ☐☐☐☐ | ______ | : pm | : am | ____ | ☐ | __ | 💧☐ 👟☐ 😴☐ |
| Sun 3/30 | ☐☐☐☐ | ______ | : pm | : am | ____ | ☐ | __ | 💧☐ 👟☐ 😴☐ |
Week 4 wrap-up
Days water met __/7 Days steps met __/7 Days sleep met __/7 Average sleep ____ hrs Best day ____ One thing to tweak next week ________________________
End-of-Period Review
| Week | Water days | Step days | Sleep days | Avg sleep |
|---|---|---|---|---|
| Week 1 (3/3–3/9) | __/7 | __/7 | __/7 | ____ hrs |
| Week 2 (3/10–3/16) | __/7 | __/7 | __/7 | ____ hrs |
| Week 3 (3/17–3/23) | __/7 | __/7 | __/7 | ____ hrs |
| Week 4 (3/24–3/30) | __/7 | __/7 | __/7 | ____ hrs |
- What helped? ____________________________________________
- What got in the way? ____________________________________________
- What are my next targets? ____________________________________________
Small Tips
- Keep your 20 oz bottle where you can see it, and refill it as soon as it's empty.
- Try a short walk after meals to add steps, especially on busy weekdays.
- Set a wind-down reminder around 10:15 pm to help you be in bed by 10:45 pm.
- Note when caffeine slips past 2 pm. A pattern may show up beside your sleep and mood scores.
Assumptions
- Water: 80 oz ÷ 20 oz bottle = 4 boxes per day.
- Sleep date: Sleep is logged on the date you woke up.
- Calendar: March 3, 2025 is a Monday. All weekdays were checked, and the 4 weeks end Sunday 3/30.
- Step targets: S