🗓️ Superhuman Biohacking 2025 — 90-Day Tracker Sheet 📆 Cycle Start Date (Full Moon Aligned): ___

Cycle Start Date (Full Moon Aligned): ____

Here are some additional steps you might include in the "Cycle Start Date (Full Moon Aligned): ____" section of your tracker sheet

Set a specific intention for the cycle aligned with the full moon

Review and reflect on the previous cycle's goals and outcomes

Cleanse and declutter your physical and mental space to create a fresh start

Gather any necessary materials or tools for the upcoming cycle (e.g., journals, supplements, workout gear)

Schedule time for a full moon ritual or ceremony to mark the beginning of the new cycle

Create a vision board or visual representation of your goals for the cycle

Write a letter to your future self outlining your aspirations for this cycle

Connect with a community or support group that shares similar goals for accountability

Prepare a list of affirmations or mantras to focus on during the cycle

Plan any special activities or experiences to enhance your cycle journey

Preparation Phase

Define your biohacking goals for the 90-day cycle.

Identify specific areas of improvement (e.g., energy, focus, sleep).
Set measurable and achievable goals (e.g., increase sleep quality by 20%).
Write down goals and keep them visible.
Prioritize goals based on personal relevance.
Review and adjust goals as needed throughout the cycle.

Gather necessary biohacking tools and resources (supplements, devices, etc.).

List required supplements and devices for each goal.
Research the best brands and products for quality.
Purchase or acquire all tools before starting.
Organize tools in a dedicated space.
Familiarize yourself with how to use each tool effectively.

Create a dedicated space for tracking your progress.

Choose a quiet, comfortable area for focus.
Set up a journal or digital tracker for entries.
Include sections for daily reflections, metrics, and goals.
Ensure easy access to biohacking tools in this space.
Personalize the space to inspire and motivate you.

Set up a daily routine that includes time for biohacking activities.

Outline daily time slots for biohacking activities.
Include activities like meditation, exercise, and meal prep.
Set specific start and end times for each activity.
Incorporate breaks to avoid burnout.
Adjust routine as needed for effectiveness.

Here are some additional steps you could include in the Preparation Phase section of your Superhuman Biohacking 2025 — 90-Day Tracker Sheet

Establish a baseline by tracking current health metrics (weight, sleep quality, energy levels, etc.)

Select key metrics to track (e.g., weight, sleep hours).
Use a reliable app or journal for tracking.
Record baseline data before starting the cycle.
Monitor metrics weekly to identify trends.
Adjust goals based on baseline findings.

Research and select specific diets or nutritional plans that align with your goals

Explore various diets (e.g., keto, paleo, vegan).
Consider personal preferences and dietary restrictions.
Select a plan that complements your biohacking goals.
Gather recipes and meal ideas for the chosen diet.
Note any supplements needed for dietary support.

Identify and schedule any necessary health assessments or consultations with professionals (nutritionists, trainers, etc.)

Research professionals in your area or online.
Schedule appointments well in advance.
Prepare questions and topics to discuss during consultations.
Keep records of recommendations and advice received.
Follow up on any suggested changes or assessments.

Develop a list of biohacking activities to incorporate (intermittent fasting, cold exposure, etc.)

Research various biohacking methods and their benefits.
Select activities that resonate with your goals.
Create a balanced mix of physical and mental activities.
Prioritize activities based on ease of implementation.
Document expected outcomes for each activity.

Gather educational materials (books, podcasts, articles) related to biohacking themes you want to explore

Identify topics of interest within biohacking.
Curate a list of recommended books and podcasts.
Set aside time weekly for educational consumption.
Take notes on key insights and actionable tips.
Share learnings with your support system for accountability.

Create a support system by finding accountability partners or joining online communities focused on biohacking

Identify friends or family interested in biohacking.
Search for online communities or forums.
Engage regularly with your support network.
Share progress and challenges to foster accountability.
Consider participating in group activities or challenges.

Prepare a list of motivational quotes or affirmations to keep you inspired throughout the cycle

Search for quotes that resonate with your journey.
Compile a list of affirmations that reinforce your goals.
Display quotes in your dedicated biohacking space.
Review affirmations daily to boost motivation.
Update the list as needed for freshness.

Plan and prep meals in advance to ensure adherence to dietary goals

Create a weekly meal plan that aligns with your diet.
Batch cook meals and portion them for convenience.
Use clear containers for easy storage and access.
Include snacks that fit your dietary restrictions.
Schedule meal prep sessions into your routine.

Set reminders or notifications to stay consistent with your new routine

Use apps or calendar alerts for reminders.
Schedule notifications for key biohacking activities.
Create a checklist for daily tasks.
Set reminders to reflect on progress regularly.
Adjust reminders based on what works best.

Create a visual representation of your goals (vision board, mind map, etc.) to keep you focused and motivated

Gather images, quotes, and symbols that represent your goals.
Use a poster board or digital platform to create the visual.
Place the visual in a prominent location.
Review and update the visual regularly.
Use it as a tool for daily motivation.

Nutrition & Diet

Research and select a biohacking diet that aligns with your goals (e.g., keto, paleo, intermittent fasting).

Identify your health goals.
Research different diet options.
Consider how each diet fits your lifestyle.
Choose one that excites you and feels sustainable.
Gather resources and guides to follow.

Plan and prep meals for the week ahead.

Choose recipes aligned with your diet.
Create a shopping list for ingredients.
Set aside time for meal prep.
Cook in batches and store meals.
Label containers with dates and meal types.

Track daily food intake and note how it affects energy levels and mood.

Use a food diary or app.
Record everything you eat and drink.
Note energy levels and mood after meals.
Look for patterns over the week.
Adjust your diet based on insights.

Experiment with new superfoods or supplements each week.

Research trending superfoods and supplements.
Choose one to try each week.
Incorporate it into meals or snacks.
Monitor any changes in energy or health.
Document your experiences and preferences.

Here are some additional steps to include in the Nutrition & Diet section of your Superhuman Biohacking 2025 — 90-Day Tracker Sheet

**Set specific macronutrient goals** (e.g., protein, fats, carbohydrates) based on your chosen diet

**Incorporate a variety of colorful fruits and vegetables** into your meals for optimal nutrient diversity

**Stay hydrated** by tracking daily water intake and aiming for a specific target (e.g., 2 liters)

**Limit processed foods and sugars;** replace them with whole, nutrient-dense alternatives

**Practice mindful eating** by taking time to savor each meal and focus on hunger cues

**Experiment with meal timing** to see how it impacts your energy and performance (e.g., time-restricted eating)

**Keep a food journal** to reflect on your eating habits and identify patterns or triggers

**Incorporate fermented foods** into your diet to support gut health (e.g., sauerkraut, yogurt, kefir)

**Evaluate and adjust portion sizes** based on energy needs and physical activity levels

**Plan for social situations** by preparing healthy snacks or meals to bring along

**Review weekly grocery lists** to ensure alignment with your dietary goals and avoid impulse buys

**Research and try new cooking methods** (e.g., steaming, grilling, slow cooking) to enhance flavor and nutrition

**Consult with a nutritionist or health coach** to optimize your dietary approach and ensure it's sustainable

**Reflect on cravings and food relationships** to identify emotional eating patterns and develop healthier coping strategies

These steps can help create a comprehensive and effective approach to nutrition and diet within your biohacking journey

Exercise & Movement

Develop a weekly workout plan that includes a mix of strength, cardio, and flexibility training.

Choose 3-4 days for strength training, focusing on major muscle groups.
Include 2-3 days of cardio, alternating intensity levels.
Dedicate 1-2 days for flexibility, using yoga or stretching.
Plan workouts in advance and adjust as necessary.

Incorporate biohacking techniques (e.g., cold exposure, breathwork) into your routine.

Start with 1-2 minutes of cold exposure after workouts.
Practice breathwork daily, focusing on deep, diaphragmatic breaths.
Use cold showers or ice baths post-exercise for recovery.
Experiment with different breathwork techniques to find what suits you.

Schedule time for daily movement, even if it’s just a walk.

Set reminders to take short breaks for movement throughout the day.
Aim for at least 30 minutes of walking, broken into segments.
Use a pedometer or app to track steps and progress.
Choose walking routes that refresh your mind and body.

Reflect on physical progress and adjust your plan as needed.

Keep a journal to note workouts, feelings, and improvements.
Set aside time weekly to review your progress.
Assess areas needing adjustment, whether intensity or type of training.
Be flexible and willing to modify your plan based on results.

Here are some additional steps you could include in the Exercise & Movement section of your New Superhuman Biohacking 2025 — 90-Day Tracker Sheet

Set specific fitness goals (e.g., increase strength, improve endurance) for the cycle

Define clear, measurable goals for the 90-day cycle.
Break down goals into weekly milestones for tracking.
Consider both short-term and long-term objectives.
Revisit and adjust goals as needed based on progress.

Experiment with different forms of exercise (e.g., yoga, martial arts, dance) to find what you enjoy most

Try one new activity each week to broaden your experience.
Attend classes to learn proper techniques and meet others.
Track which activities you enjoy the most for future planning.
Mix different styles to keep workouts fresh and exciting.

Incorporate high-intensity interval training (HIIT) sessions into your routine for efficient workouts

Choose 1-2 days a week for HIIT workouts.
Include exercises like burpees, sprints, or kettlebell swings.
Keep sessions under 30 minutes for maximum efficiency.
Ensure proper warm-up and cool-down to prevent injury.

Utilize wearable technology to monitor heart rate, activity levels, and recovery

Invest in a reliable fitness tracker or smartwatch.
Set daily activity goals and monitor progress through the device.
Analyze heart rate data to optimize workout intensity.
Review sleep patterns to improve recovery strategies.

Create a recovery routine that includes stretching, foam rolling, or massage therapy

Schedule at least one dedicated recovery day each week.
Incorporate static stretching post-workout to enhance flexibility.
Use a foam roller for myofascial release on sore muscles.
Consider professional massage therapy for deeper muscle recovery.

Engage in outdoor activities to benefit from fresh air and nature exposure

Plan weekly hikes, bike rides, or outdoor sports.
Use parks or trails to combine exercise with nature.
Consider seasonal activities like skiing or kayaking.
Invite friends or family for added motivation.

Join a fitness community or group for motivation and accountability

Research local fitness groups or clubs that match your interests.
Participate in online forums or social media groups for support.
Attend group classes for camaraderie and shared goals.
Encourage accountability by sharing your goals with others.

Schedule regular fitness assessments (e.g., body measurements, performance tests) to track progress

Plan assessments every 4-6 weeks to gauge improvements.
Record body measurements, weight, and fitness test results.
Use assessments to motivate and adjust your fitness plan.
Celebrate milestones to maintain motivation.

Include active recovery days focused on low-impact activities like swimming or cycling

Designate specific days for light, enjoyable activities.
Choose low-impact exercises that promote recovery without strain.
Incorporate rest days into your weekly schedule.
Stay active while allowing your body to recover.

Prioritize mobility work to enhance joint health and improve overall movement quality

Integrate mobility exercises into your warm-up routine.
Focus on areas of tightness or restriction for improvement.
Use resources like videos or classes to learn proper techniques.
Aim for mobility work at least 2-3 times a week.

Consider incorporating functional training exercises that mimic daily activities

Include compound movements like squats, lunges, and pushes.
Focus on exercises that improve strength for everyday tasks.
Train with resistance bands or body weight for versatility.
Ensure proper form to prevent injury during functional movements.

Track and reflect on how different types of exercise impact your mood and energy levels

Keep a daily log of workouts and corresponding feelings.
Identify patterns between exercise types and mood changes.
Use reflections to adjust your routine for optimal well-being.
Share insights with a coach or mentor for additional feedback.

Mindfulness & Mental Health

Set aside time each day for meditation or mindfulness practices.

Keep a journal to track thoughts, emotions, and insights throughout the cycle.

Explore new mental health techniques (e.g., gratitude exercises, visualization).

Assess your mental health weekly and adjust practices accordingly.

Here are some additional steps you can include in the Mindfulness & Mental Health section of your Superhuman Biohacking 2025 — 90-Day Tracker Sheet

Engage in breathwork exercises daily to promote relaxation and awareness

Dedicate time each week to connect with nature, whether through walks, hikes, or outdoor meditation

Practice affirmations or positive self-talk to boost confidence and self-esteem

Schedule regular digital detox periods to reduce screen time and increase presence

Participate in a creative activity (e.g., drawing, painting, writing) to express emotions and relieve stress

Explore guided imagery or visualization sessions to cultivate a positive mindset

Connect with a support group or community for sharing experiences and fostering connection

Incorporate movement-based mindfulness practices such as yoga or tai chi into your routine

Reflect on and celebrate personal achievements and progress at the end of each week

Consider working with a therapist or coach to enhance your mental health journey

Sleep Optimization

Establish a consistent sleep schedule that aligns with circadian rhythms.

Create a sleep environment that promotes rest (dark, cool, quiet).

Track sleep quality and duration using a sleep tracker or journal.

Implement sleep hacks (e.g., reducing blue light exposure, using relaxation techniques).

Here are some additional steps that you can include in the Sleep Optimization section of your tracker sheet

Limit caffeine and nicotine intake, especially in the afternoon and evening

Incorporate a relaxing bedtime routine (e.g., reading, meditation, gentle stretching)

Avoid heavy meals and alcohol close to bedtime

Utilize aromatherapy with calming scents (e.g., lavender, chamomile) to promote relaxation

Experiment with different sleep positions to find the most comfortable one for you

Use white noise machines or soothing sounds to block out disruptive noises

Limit naps during the day, especially in the late afternoon or evening

Keep a consistent wake-up time, even on weekends, to reinforce your sleep schedule

Consider supplements such as melatonin or magnesium if needed, after consulting with a healthcare professional

Engage in regular physical activity, but avoid vigorous exercise close to bedtime

Progress Tracking

Create a daily log to note key metrics (energy levels, mood, physical performance).

Assess progress at the end of each week and adjust your biohacking strategies.

Celebrate small wins to maintain motivation throughout the cycle.

Prepare a final reflection to evaluate the overall experience at the end of the 90 days.

Here are some additional steps that could be included in the Progress Tracking section of your New Superhuman Biohacking 2025 — 90-Day Tracker Sheet

Review and compare your daily logs to identify patterns in energy levels, mood, and performance

Set specific, measurable goals for each week and track your achievement of these goals

Conduct a mid-cycle review (around the 45-day mark) to assess what strategies are working and what needs adjustment

Create a visual progress tracker (e.g., charts or graphs) to highlight changes over time

Seek feedback from a coach or accountability partner to gain outside perspective on your progress

Maintain a gratitude journal to recognize positive changes and enhance mental well-being

Document any challenges or setbacks faced during the cycle and brainstorm solutions

Incorporate a wellness check-in with yourself or a peer to discuss feelings and insights gained throughout the cycle

Utilize mindfulness techniques to cultivate awareness of your thoughts and feelings regarding your biohacking journey

Plan a "reset" day at the end of each month to recalibrate and set intentions for the next phase

Post-Cycle Evaluation

Review progress against initial goals and set new goals for the next cycle.

Identify what biohacking strategies worked best and which need adjustment.

Share experiences and outcomes with a community or support group.

Plan for continued biohacking practices beyond the 90 days.

Here are some additional steps you could include in the Post-Cycle Evaluation section

Reflect on personal insights gained throughout the cycle and how they can inform future practices

Assess physical and mental energy levels before and after the cycle to evaluate overall well-being

Document any changes in mood, focus, or productivity that occurred during the cycle

Review dietary choices and their impact on energy, digestion, and overall health

Evaluate the effectiveness of sleep optimization strategies and their contribution to recovery

Analyze exercise routines and their correlation with mood and physical performance

Create a list of challenges encountered and brainstorm potential solutions for future cycles

Gather feedback from peers or mentors regarding your biohacking journey and insights

Set up a system for accountability in implementing new goals and strategies for the next cycle

Consider any new biohacking techniques or tools to explore in the upcoming cycle

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🗓️ Superhuman Biohacking 2025 — 90-Day Tracker Sheet 📆 Cycle Start Date (Full Moon Aligned): ____