Third30™ Wellness Journey Checklist -

1. Start by reviewing all items in each section to get a comprehensive view of your wellness journey.

2. Mark the items you’re already doing consistently – these are your current strengths.

3. Choose 1-2 unchecked items from each section that feel most achievable or appealing to you right now.

4. Focus on these selected items for the next 30 days, gradually incorporating them into your routine.

5. Return to this checklist monthly to track your progress and select new items to focus on.

Remember: This is your wellness journey. You don’t need to tackle everything at once. Small, consistent steps lead to lasting positive changes.

Page 1 of 5

“I honor my body by making choices that support my health and vitality”

Physical Wellness

Establish a regular exercise routine combining strength, flexibility, and cardio

Plan balanced meals with adequate protein, calcium, and nutrients

Schedule regular health screenings and check-ups

Create a safe and supportive home environment

Maintain consistent sleep schedule and bedtime routine

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“I nurture my mind and embrace emotional growth with compassion”

Practice daily mindfulness or meditation

Engage in brain-stimulating activities and learning

Develop stress management techniques

Set aside time for emotional reflection

Pursue activities that challenge and excite you

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“I create meaningful connections that enrich my life and others”

Schedule regular check-ins with family and friends

Join community groups or activities

Explore new social opportunities

Participate in group activities or classes

Build support networks in your community

Page 4 of 5

“I share my wisdom and continue to grow in purpose”

Identify activities that bring you joy and fulfillment

Share your knowledge and experience with others

Engage in meaningful volunteer work

Set personal growth goals

Create ways to leave a lasting positive impact

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