Origin Story
Dear Time Travellers,
Born out of my own desire for a journal that could help me develop self-motivation, willpower, focus, and ultimately my personality — and after reading countless books and watching numerous videos on these topics — the Time Traveller gradually came into being over time.
The name Time Traveller is meant to highlight the importance of personal transformation and self-awareness, which, hopefully, everyone experiences on their unique journey.
Every moment we invest in developing our personality is like a journey through time. Using this journal doesn’t just mark the present—it sets a process in motion that shapes the future.
Every entry, every reflected experience, and every small goal recorded are steps that bring about change. From the perspective of the present, you are crafting a new version of yourself in the future.
This journal demands effort. Whether it’s writing, engaging in physical activities, self-observation, reflection, or finally pursuing long-held aspirations—it all requires time and dedication. Regularity, determination, and commitment are the keys.
Start gently and focus on one task to avoid overwhelm. The calendar is designed to help you work step by step toward your goals and vision.
Each element of the Time Traveller has been carefully considered and crafted with care. I hope that each of your individual plans becomes a reality. To help you get started more easily, you’ll find explanations with examples of the various points in the calendar below.
May every page of this calendar become a journey of self-discovery and personal growth.
Since this is important, I want to emphasize the following:
Please don’t overwhelm yourself with too many tasks at once. Choose one task and stick with it until you are confident that you’ve internalized it. Only then should you move on to the next task. If you’ve already established routines, of course, you can take on more.
Pyramid of Self-Realization
The Pyramid of Self-Realization shows the path to personal development.
A strong foundation is essential to experience discipline, mindfulness, and magical moments in life—and ultimately to pursue your own vision. The foundation of the pyramid consists of five building blocks: Sport, Spirituality, Learning, Lifestyle, and Relationships. The thoughts behind these concepts are explained below.
A strong and enduring body is a fundamental building block for a fulfilling life. Physical fitness helps you stay focused during challenging situations, whether in your personal life or career. A fit body enables you to endure challenges and provides the energy needed to pursue your goals.
An example: Imagine you're in the middle of a stressful phase at work. Deadlines are piling up, and you feel drained. This is where physical fitness becomes crucial: A daily run or a visit to the gym not only helps clear your mind but also gives you the energy to push through the stress and stay productive.
Spirituality, and meditation in a deeper sense, can play an important role in finding inner peace and serenity. It connects you with your inner values, a higher power, or the universe, and gives you the opportunity to draw strength and clarity.
For me, meditation is a central part of my spiritual practice.
It helps reduce the "mental noise" and clear the mind. Meditation strengthens focus and promotes the ability to remain calm in difficult moments. A clear mind is essential for making sustainable, positive decisions and living a consciously crafted life.
An example: You have an important appointment that makes you nervous. Your thoughts jump from "What could go wrong?" to "Am I prepared enough?" This is where meditation can help. Just 20 minutes of breathing exercises and focus in the morning can bring calm to your mind and allow you to approach the day with more composure.
Spirituality could also support you in such moments by reminding you to trust yourself or the bigger picture. The result: You are more present, decisive, and calm when it matters most.
Lifelong learning is the key to personal growth. Whether you're reading a new book, listening to podcasts, watching videos, or even starting a degree—it's never too late to acquire new skills and expand your knowledge.
An example: You've always dreamed of learning a language, but you think it's too late? Imagine signing up for an online course or listening to podcasts for just 20 minutes a day. After a few weeks, you can hold basic conversations, and suddenly, a whole new world opens up to you.
Whether for your next vacation or for professional opportunities, the possibilities are endless.
A balanced diet and adequate hydration are essential for a strong body and mind. However, in my view, a healthy lifestyle also includes treating others with appreciation and respect. A healthy lifestyle lays the foundation for physical and mental well-being—both through what you feed your body and how you interact with others.
An example: Do you know the feeling after eating an unhealthy meal, when you feel tired and sluggish? In contrast, a balanced breakfast gives you energy that carries you through the day. If you also drink enough water, you'll not only feel fitter but also be able to think more clearly. This doesn't mean you can't treat yourself occasionally—balance is key.
The same applies to showing appreciation and respect: It's not only about what you do, but especially how you do it. Imagine giving someone a tip that comes from the heart—even a small amount can make a big difference when given with genuine appreciation. The same goes for interacting with children: You don't always have to understand everything they do or want, but you can respond with kindness and style. A respectful approach not only creates harmony but also strengthens your own well-being.
Relationships are essential and need to be nurtured—whether with family, friends, colleagues, or yourself. We are social beings, and the most beautiful moments in life become unforgettable when shared with others.
Relationships are a source of joy and support on your journey.
An example: After a stressful day at work, you sit in a café with a close friend. You laugh over old stories and share your dreams. These moments strengthen your connection and give you the emotional energy to keep working toward your goals. Relationships—whether with others or with yourself—are like a battery that needs to be recharged regularly.
Building on this foundation, the next elements of the pyramid are: Discipline, Mindfulness, and Magic.
Discipline means sticking to your goals, even when it gets tough or you don't see immediate results. It's about consistently doing the things that bring you closer to your dreams—especially on days when motivation is lacking.
An example: You want to exercise regularly, but it's raining outside, and you really don't feel like it. Still, you lace up your running shoes and go for a run. The reward comes afterward: You feel proud, stronger, and know that with this discipline, you'll see long-term results, whether it's better fitness or more self-confidence.
Mindfulness means living in the moment and being more conscious of yourself and your surroundings. It helps you reduce stress and stay focused.
An example: Normally, at breakfast, you grab your phone and check your emails. But one morning, you consciously decide to put your phone aside. Instead, you savor the taste of your coffee and listen to the birds outside. This moment of mindfulness gives you a peaceful start to the day and helps you act with more intention.
Magic represents the wonderful moments in life that inspire and enrich you—whether planned or completely unexpected. It gives you the strength and joy you need to navigate daily life with ease.
Try something new, explore exciting hobbies, enjoy an extraordinary meal, or let yourself be surprised by a special experience. Magic can also be found in the small things: an unexpected smile, the warmth of the sun on your skin, or the beauty of a moment you notice. These moments help you savor life in its fullness and prevent you from getting lost in pure discipline and mindfulness. They remind you of how beautiful and worth living life truly is.
An example: Magic can mean actively creating new experiences, such as taking a pottery class, or suddenly discovering a special moment in a familiar activity. As you shape clay with your hands or engage in a task you've done many times, you may suddenly feel something new within yourself—perhaps calm, joy, or a sense of connection. Magic also happens when you're open to what life offers you. Maybe while walking through the park, you feel the first warm rays of spring sun on your face, hear the laughter of a child, or find a moment of stillness and beauty amidst the chaos of everyday life. It's not always about seeking the extraordinary—often, magic lies in the small moments that surprise us when we're present and open to them.
The best for last: The Vision – the peak of the pyramid
At the very top is the Vision. It may be so grand that you may never fully achieve it. Yet, it is this very vision that provides you with direction and motivation.
You dream of one day standing on a big stage with your rock band, inspiring people worldwide with your music. This vision drives you to practice regularly, write new songs, and fully express your creativity. Even if success may never reach that scale, the dream gives you strength.
You want to establish your own nonprofit organization to help disadvantaged children gain access to education. This dream motivates you to continue learning, build networks, and create change step by step—whether through volunteer work or starting small projects. Even if the vision feels grand, it gives your life meaning and direction.
You try a pottery class, even though you're unsure if it's for you. By the end of the day, you hold your first handmade bowl in your hands, feeling proud and inspired. These magical moments, when you dare to try something new, enrich your life and bring a fresh breeze into your everyday routine.
The idea of the pyramid is that you first strengthen the foundation—physically and mentally—so you don’t give up halfway. On this stable foundation, you can pursue your worldly goals with discipline, mindfulness, and magical moments. In the end, all of this brings you closer to your vision.
Pyramid of Personal Goals and Vision
Goals are the compass that guides us through life.
They help us stay focused and direct our energy toward the right areas.
They can be structured as follows:
Short-term goals: What do you want to achieve in the next year?
Mid-term goals: What are your goals for the next 3 to 5 years?
Long-term goals: These goals span over a period of 10 years.
Vision: This is the big dream. You may never fully achieve it, but it serves as inspiration, driving you to grow beyond yourself and push your limits.
Don’t have any goals yet or feel uncertain about how to define them?
I highly recommend the book The Art of Exceptional Living by Jim Rohn. In this book, he describes a simple but highly effective method to formulate your own goals in just about 15 minutes.
The daily goals you record in the calendar help you move closer to your desires over weeks or a few months. Example: Want to start exercising? Begin and stick with it for 14 weeks—that’s exactly 98 days. Once you’ve achieved that, you’ll likely feel proud of yourself and will have established a valuable routine. You can record these daily progress steps in the daily section of your calendar. Afterward, move on to the next goal, such as meditating. Alternatively, you can start directly with a morning routine—this is exactly how I began using the journal.
It consists of three activities, each lasting 20 minutes. Ideally, check your phone only after completing your morning routine.
The three activities are:
1) Exercise: Engage in intense training that gets you sweating, such as running, cycling, jump rope, kettlebell workouts, HIIT, bodyweight training, or dance workouts.
2) Reflection: Take time to calm your mind and organize your thoughts. Activities could include meditation, prayer, contemplation, breathing exercises, or journaling.
3) Growth: Focus on continuous personal development. This could involve reading books, listening to podcasts or audiobooks, or watching educational videos.
This way, you’ll have accomplished a lot in the first hour of your day and feel energized. The "Y" stands for "Yes – done," and "N" for "No – not done."
You can write down moments, plans, or experiences that you look forward to, cherish in hindsight, or simply bring you joy.
It’s about consciously recognizing the beauty in your life and highlighting the positive, enriching experiences.
These could be the small joys of everyday life, like the aroma of your favorite coffee in the morning, the first warm rays of sunshine, or a deep breath in nature.
By capturing these seemingly small moments, you create positive memories that provide you with energy and inner peace— a resource to draw upon on tougher days.
As the saying goes: "Life is good."
Dedicate time each day to a topic that gives you a professional and/or personal advantage. If you work with focus for 30 minutes, you’ll make steady progress toward your goals.
Have you always wanted to program in C#, finally learn Spanish, specialize in SEO marketing, master cooking special dishes, or play a musical instrument? Become an expert in your field.
The key is to stay undistracted during this time. For example, you could place your phone in another room to avoid temptation.
Use breaks to listen to music, take a short walk, or do small exercises in your space.
If you work for 30 minutes, take a 5-minute break. For 60 minutes of work, take a 10-minute break, and for 90 minutes, allow yourself 20 minutes to rest. This helps you stay focused while ensuring regular recovery.
If you notice you need more time to recharge, feel free to adjust these durations to fit your needs.
Concentration involves 30, 60, or 90 minutes of focused work. This can include tasks like managing emails, making calls, developing a project, conducting research, writing reports, preparing a presentation, or finally mastering that intricate guitar riff you've been wanting to play.
As with your core project, avoiding distractions is crucial.
Follow the same break schedule as for your core project: after 30 minutes of work, take a 5-minute break. For 60 minutes, take a 10-minute break, and for 90 minutes, allow yourself a 20-minute break.
It’s important to do something beneficial for yourself during your breaks. If you feel you need longer breaks, feel free to adjust the timing to suit your needs.
In this section, you can write down your personal values—what truly matters to you. The goal is to become more aware of your values. You can reflect on what you stand for and what is important to you, as well as ask yourself if you have stayed true to those values. If you encounter situations where you did not uphold your values or strayed from them, you can record your insights and feelings on the journal page to reflect on them further.
Here, you can note the time you go to bed and the duration of your sleep. This may help you identify patterns or habits that negatively affect your sleep quality and find ways to improve them.
In the evening, it’s just as important to move, reflect, and grow. Just like in the morning, the evening focuses on three key elements:
1) Exercise: This can be more relaxed, such as practicing yoga or taking a long, leisurely walk.
2) Reflection: You could meditate again or take time to reflect on your day.
3) Growth: Similar to the morning, you can listen to podcasts, read, or watch videos to continue your personal development.
This section serves as a reminder of what you’ve already achieved and experienced in life. While the "Nurturing Moments" highlight the small joys and beautiful moments of everyday life, gratitude focuses on the larger things and experiences. These could include professional achievements like a promotion, completing a project, or finishing your degree. They also encompass personal aspects such as the health of your family, a loving home, or that new drum set you can finally jam on to your heart's content.
Mindfulness is an important part of our daily lives. How mindful are you during the day? Do you get easily distracted, or are you able to stay in the moment? You can ask yourself what feeling arises just before you get distracted. Is it curiosity, boredom, or something else? The journaling page is a great space to capture and reflect on this.
To evaluate your mindfulness, you can use a point system or grades. Think about how often you were consciously present in the here and now during the day. Were there moments when you were completely distracted, and others when you were fully immersed in the moment?
By regularly taking time to reflect on your mindfulness, you can expand your awareness and develop the ability to be more present in your daily life.
This section invites you to reflect on your inner peace and capture your thoughts on the journal page. The core of this topic can best be captured by asking questions:
What disturbed your peace today?
What did you feel or sense right before you lost your center?
Are there worries or fears you cannot control?
What can you do to better handle worries and fears that you have full or partial control over?
Take time for this reflection and observe yourself from an outsider’s perspective.
If there are things that disrupt your peace, you might consider consciously exposing yourself to these moments. However, carefully assess the potential risks.
For example, if you want to gain more confidence in presenting, you could enroll in a course. Do you enjoy singing in the shower but not in front of others? Challenge yourself at the next Christmas gathering and sing your best Christmas song in front of the family.
Whatever the situation may be, remember: "Practice makes perfect." Every challenge presents an opportunity to improve, while setbacks are valuable learning experiences. Both experiences contribute to your growth and enable you to come back stronger.
Mindful breathing is crucial for your overall well-being.
The questions you can ask yourself are:
How shallow or deep is my breathing throughout the day?
How can I improve my breathing technique?
How can I breathe more consciously?
By regularly paying attention to your breath and actively shaping it, you can strengthen your mental clarity and emotional balance.
In the open field, you can write down topics that are important to you or a personal goal you'd like to achieve.
For example, it could be mindful eating, drinking enough water, regular visits to family and friends, or practicing social interactions. This open space offers the flexibility for changing needs.
It’s said that activities can become automatic after 30 to 70 days. After this time, you no longer have to think about whether you're doing something; it simply happens, like brushing your teeth as part of your daily routine. However, this is not a strict rule, just a general guideline. How long it takes for a habit to become routine depends on the person and the activity—some things happen faster, others take more time.
What's most important is consistency and patience. Even if it takes longer, perseverance pays off because the more often you repeat an activity, the more deeply the new habit becomes ingrained in your life.
It's perfectly fine if you skip a day now and then. However, two consecutive days off should be avoided, as the routine can quickly be lost. There are, of course, exceptions, like when you're sick. In general, your body also needs regular rest, especially after intense workouts, to recover and avoid injury.
What do I do first after waking up?
Did I hit the snooze button on my alarm?
Where was I reasonable or unreasonable today? What happened?
What can I do better? How did I feel?
What did I enjoy? What didn’t I enjoy?
What do I do to unwind?
How do I like to relax?
At what time of day do I have the most energy?
How can I internalize my goals without putting myself under excessive stress?
Where have I changed my opinion over time?
What did me good today?
Am I living the life I want to live? What kind of life do I want to lead?
How much would it bother me if I lost everything I currently own?
What is my relationship with money?
What am I procrastinating or putting off? Why?
What would I do if I were fearless and knew I couldn’t fail?
Who am I still angry with?
Who do I need to forgive?
What advice would I give to someone else if they were in my situation?
Did I help someone today?
Which person has had a particularly strong influence on my life, and how?
What made me feel proud today?
How do I feel when I’m at home?
Which strengths do I want to develop further?
Which weaknesses do I want to work on?
What unfounded assumptions did I make today?
What goals do I have for the next three, five, and ten years?
Where do I see myself in ten years?
I hope that some of these questions will make you stop and think – or inspire you to explore them further and find your own answers.
I hope that some of these questions will make you think or inspire you to explore them and find answers for yourself.
You’ve read all the way to the end—hold on to that motivation.
As James Clear describes in his book:
1% better every day is the key to long-term change.
Now it’s your turn.
"craft your future self"
