A 90-day guided journal by Rowan Sorel
Gentle · Steady · Bold
The 90-Day Mind · Body · Soul Challenge
A Gratitude, Movement, Intention & Mandala Coloring Journal
How it works
Choose your level
Gentle
A small, steady step. Perfect for busy weeks.
Steady
A real stretch. Enough to feel the change.
Bold
Go all in and see what you're capable of.
Every week brings a new challenge. You choose the level, and you can change it anytime.
Every day
One practice, three ways
Guided journal
Gratitude, an intention, a deep prompt and a short reflection on every daily page.
Movement log
Note how you moved today, sized to the level you chose for the week.
Mindful coloring
Original mandalas to slow down with, each on its own page.
Track it beautifully
Color your progress
Finish your daily page. Color that day's segment. Three months, three mandalas, one aligned you.
Missed a day? Just turn the page.
The 90-day journey
Three months, three transformations
Month One
Reconnecting Mind
- Quiet Mornings
- Thought Watcher
- Gratitude Deepening
- Mental Space
Month Two
Healing Body
- Mobility & Breath
- Strength
- Endurance
- Restore
Month Three
Elevating Soul
- Kindness
- Values
- Release
- Purpose
192 pages
What's inside
- 90 undated daily pages
- 12 weekly challenges with three levels
- Daily movement log
- 3 progress mandalas
- 12 more original mandalas, each backed by a quote page
- Trackers, weekly reviews, integration days, monthly milestones
- Day 1 baseline and Day 90 before & after
- Free bonus via QR code
- 192 pages, 6 × 9 in, paperback and hardcover
Grounded, not hyped
What the research says
Gratitude
“In a ten-week study, people who wrote down a few things they were grateful for each week felt better about their lives overall and more optimistic about the week ahead than people who wrote about hassles or ordinary events.”
Source: Emmons & McCullough, Journal of Personality and Social Psychology, 2003.
Movement
“According to the CDC, a single session of moderate-to-vigorous physical activity can reduce feelings of anxiety and improve sleep quality, and regular activity lowers the risk of depression.”
Source: CDC, based on the Physical Activity Guidelines for Americans, 2nd ed., 2018.
Mandala coloring
“In two experiments, adults who colored a mandala after a stressful task showed a drop in anxiety. In the 2012 study, coloring a mandala reduced anxiety more than coloring a plaid design or a blank page.”
Source: Curry & Kasser, Art Therapy, 2005; van der Vennet & Serice, Art Therapy, 2012.
These studies were small and measured short-term effects. This journal is a wellness practice, not a treatment for anxiety, depression or any medical condition.
Try it free: download a printable mandala
One of the journal's original designs, ready to print and color at home.
Questions