Vitality in Motion

V.i.M. Journal

Creative journaling to look back, plan forward & be present.

Now Arrived!

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While many people have turned to digital calendars and apps to make plans and monitor their progress, there is something special about writing in a paper journal that uniquely engages the mind and senses to promote success and achievement.

This journal covers 12 weeks. If you pay attention to taking care of your body for 12 weeks, you can remake your body and build your health promoting habits.

In addition, it will be even more effective and fun if you do this with an accountability partner. Share as much or as little detail as you want. Have fun with it.

I invite you to use this journal any time you want to feel better, boost your health or improve your personal or work life.

  • If you feel overwhelmed, anxious, lost, or confused, this journal will help you identify what area(s) of your life are working well, and see where there may be gaps or potential areas for improvement or focus. (Example: When you recognize some corners are colored in more often than others or your ratings trend up or down.)
  • If you are inspired to improve your health and relationships, sleep better, have more energy, get stronger, and achieve more, this journal can be another support along that journey by helping you to monitor progress related to your goals and aspirations. (Example: By regularly reflecting every 7 days.)
  • If you want to keep a journal of your personal growth and self-care, the visual symbols and daily rating will simplify the review of your past and make it easier to recognize life choice patterns. (Example: By paging through the journal and quickly scanning the pages with similar ratings or (un)colored corners.)

By taking moments at either end of your day, coloring in and jotting down notes, you will focus your mind, accomplish your daily intentions and goals, and then reflect and plan ahead. (See some samples shared below.)

As you move through the journal, you will be logging your journey.  The process of enhancing self-awareness and deliberately establishing habits will enable you to feel your best and therefore, achieve your best. Enjoy the journey. Enjoy tapping into your Vitality in Motion.


Naomi Parrella, MD, FAAFP, Dipl. ABOM

Order First Edition Here

Friday, June 2

Today is Friday, June 2, 2023. Everyday is something new. We start today by simplifying. DGoV (Daily Gift of Vitality) Activity: This week, start each day with a reflection. Reflect on what is going right, what is working well, what is progress. Write it down so you can return to it and read it in…

Friday, May 26

Today is Friday, May 26, 2023. As we continue onto week 3 of moving towards dreams, aspirations, goals, you can continue to work on establishing your sleep ritual as we shift to awake times. Think about this: As part of your daily routine, maybe even with your brain dump from last week, consider a reflection…

Friday, May 19

Today is Friday, May 19, 2023. As we continue- from last week-moving towards dreams, aspirations, goals, we may better understand our best awake and rest times. We offer a pre-sleep tool. Think about this: During awake hours, there are lots of experiences and thoughts and feelings. The brain and mind are appropriately busy. Worries and…

Friday, May 12

Today is Friday, May 12, 2023. This beautiful time of year is a great time to move towards dreams, aspirations, goals. Motivated for progress: planting something to grow, building upon and developing skills, advancing forward and trying something new. Think about this: We start with the gardener’s analogy, not sure who to attribute this to.…


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