By Dr. Mark Hyman

Right now, I’d like you to take out your journal (or online guide) and respond to the following. Think about what takes away your energy and what gives you energy as you record responses to the following questions in your journal. Write a list of everything that gives you energy, and a list of everything that drains your energy. Include all persons, places, things, experiences, thoughts, feelings, and foods. Then resolve to let go each week of one thing that drains your energy and add one thing that gives you energy.

Then share with your partner or friend or your group.

  • What are the top three things you do that hold you back from your health and weight loss goals? These may include things like smoking, not getting enough sleep, not relaxing enough, excess sugar consumption, unconscious eating, choosing poor quality foods, eating late, skipping breakfast, and more.
  • What are the top three emotions or mental habits that keep you from your health and weight loss goals? Is it putting things off, depression, low self-esteem, fear, anger, resentment, or something else?
  • If you have any “toxic relationships” in your life right now? Do they serve a purpose for you? Is there a way you could give them up or change them? If so, how could you do that?
  • How would your life be different without these behavioral habits, mental and emotional constructs, and relationships?
  • Are you really too busy to change your habits and life? Do you spend hours in front of the TV, or on the computer? How much time would you have to connect with friends, find and prepare healthy food, exercise or relax if you took a “media fast?”
  • What are some behaviors, habits, and relationships you could choose to engage in instead that would give you energy and health, mentally, spiritually, and physically?
  • What motivates you in life? What makes you want to wake up each morning? What is your life’s purpose?
  • How does being overweight or ill diminish or detract from your life’s purpose?
  • How would following this program and getting well allow you to fulfill your life’s purpose more effectively?


Each of us has unique reasons for wanting to create change in our health or life. There is no right or wrong reason, just what’s most important to you.