Your journal, online
Everything the journal points to lives here: the full guide to the daily page, the tests and targets, your results dashboard, and the course.
Quick links
How to use your journal
The morning page · 5 minutes · before your phone
I'm grateful for. Gratitude isn't decoration. It's one of the few five-minute practices with measurable effects on stress and sleep. Write three specific things. “My family” doesn't count. “The way my daughter laughed at breakfast” does.
Three things that would make today great. Small, in your control, doable today.
Someone I'll reach out to. A text is enough. Connection is a longevity input, not a nice-to-have.
Journaling. The bottom half of the page is yours. Free writing, worries, a plan for a hard conversation, what your body is telling you. Two lines or the whole block.
The evening page · before bed
Ten boxes, one point each. Three non-negotiables: Sleep, Exercise and Nutrition, judged against the plans you wrote on pages 19–21. Then seven boxes you choose for your level on page 18: one is the fix for your level bottleneck, one is this week's bottleneck from Sunday's review, two are stop boxes from your stop list, and three come from your level's list. Write actions you can tick: ‘8k steps’, ‘no drinks’. Ideas for your seven boxes.
Score out of 10. Add it up and circle it. A 6 is data, not a verdict.
Three wins, and what would have made today a 10. Anything counts as a win: “chose the stairs”. The “what would have made it a 10” line is where tomorrow comes from.
Evening journal. The bottom half of the page, for whatever the day left behind.
The reviews
Every Sunday · 10 minutes. Add up the week's scores. Fill in the habit grid: Sleep, Exercise, Nutrition and your seven boxes, one tick for every day you hit it. The row with the lowest total is your bottleneck, and next week's bottleneck box. Share your score with your accountability partner, then add a few notes.
Every month · 20 minutes. Compare: your scores, how you feel, weight, waist and body fat, your Foundational check, and your weekly bottlenecks. Then plan: what's working, what's in the way, next month's focus, and your seven boxes for next month.
Day 90. Fill in the Progress page at the back of the book (page 234) and see your trend lines. Then the 90-day review, and start the next journal.
The one rule
Never miss twice. One missed day is life. Two is a pattern. If you miss, pick it up the next morning without commentary.
Every link in the book
| Short link | What it is | In the book |
|---|---|---|
| getlongevityjournal.com/go/bio-age | Biological age explained | Page 6 |
| getlongevityjournal.com/go/fitness | The fitness map: five tests, scored 1–5 | Page 7 |
| getlongevityjournal.com/go/bloodwork | Which panel to order and the five reading rules | Page 10 |
| getlongevityjournal.com/go/level-3 | Optimized tests, targets and the Longevity World Cup | Page 11 |
| getlongevityjournal.com/go/testing | Every test and target, all three levels | Page 12 |
| getlongevityjournal.com/go/boxes | Choose your seven boxes | Page 18 |
| getlongevityjournal.com/go/training | Exercise and movement | Page 19 |
| getlongevityjournal.com/go/food | Nutrition and hydration | Page 20 |
| getlongevityjournal.com/go/sleep | Sleep and circadian rhythm | Page 21 |
The course QR on page 5 goes straight to the course.
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