Checklist For A Full And Fulfilling Day

What can we do today to promote mental, physical, and emotional health and well-being for ourselves and those around us?

With more time on our hands than usual lately, many of us are thinking about what an ideal, productive, and healthy day can and should look like. Here are some general guidelines, a checklist if you will, for a pretty full and fulfilling day. This is intended only to be helpful and can be adapted based on individual needs and circumstances (family, work, ability, etc.) and, obviously, as with all ideals, the goal is incremental progress and consistency through practice, not immediate perfection.

  • For The Mind
    • Meditate – Sitting, Standing, Moving, Silent, Guided, or Using an App such as Calm, Headspace, or Waking Up
    • Create/Practice Something – Write, Paint, Draw, Compose, Cook, Play, Film, etc.
    • Learn Something – Books, Audiobooks, Kindle, Podcasts, Ted Talks, Online Courses, etc.
    • Build Something – For Your Home, For Your Kids, For Your Spouse, For Your Business, etc.
  • For The Body*
    • Move – Walk, Run, Bike, Yoga, Qigong, Tai Chi, Martial Arts, etc.
    • Push Something – Push Ups, Bench Press, Dips, Overhead Press, etc.
    • Pull Something – Pull Ups, Chin Ups, Rows, Curls, etc
    • Squat Something – Bodyweight Squats, Back Squats, Front Squats, Goblet Squats, Lunges, etc.
    • Hinge Something – Deadlifts, Kettlebell Swings, Tire Flips, Clean, Snatch, etc.
    • Carry Something – Farmer Carry, Front Rack Carry, Goblet Carry, Overhead Carry, etc.
  • For The Community
    • Cook Something – Breakfast, Lunch, Dinner, Snacks, etc. Make it up, Follow a Recipe, Watch a Video, etc. (see also: Learn Something above)
    • Teach Something – Kindness, Reading, Writing, Math, Science, Martial Arts, Yoga, Investing, or whatever you have to offer to whoever is willing and in need
    • Give Something – A Hug, A Smile, A Phone Call, A Meal, A Kind Word, A Book, etc.
    • Express Gratitude For Something – Waking Up, The Sunshine, The Rain, Family, Job, Health, etc.
  • Repeat as Necessary & to the Best of Your Ability

*Disclaimer: Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.


Holistic Budo: As it is in budo, so too it is in life. As it is in life, so too it is in budo.

Robert Van Valkenburgh is co-founder of Taikyoku Mind & Body and Kogen Dojo where he teaches Taikyoku Budo and Brazilian Jiu-Jitsu.

All photos by Robert Van Valkenburgh unless otherwise noted.

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