정신 건강의 변화: 30일 챌린지 가이드

### 삶을 변화시키세요: 30일간의 정신 건강 챌린지
* 🌟 "이 동영상을 보고 처음부터 끝까지 모든 것을 실행하면 **정신 건강, 인간관계, 전반적인 삶의 발전**이 향상되는 것을 볼 수 있습니다."
* 💪 연사는 정신 건강 문제를 극복한 개인적인 여정을 공유하며 **많은 문제가 열악한 정신 건강에서 비롯**되며 **헌신적인 노력으로 개선**할 수 있다고 강조합니다.
* 📝 이 챌린지는 **현재의 정신 건강을 평가**하고 개선을 위한 명확한 목표를 설정하는 것이므로 시청자는 콘텐츠를 작성하고 참여함으로써 적극적으로 참여할 것을 권장합니다.
* 🧠 연사는 가족, 건강, 자유라는 '3fs'의 개념을 소개하며 **정신 건강과 관계 및 경력 발전의 상호 연관성**을 강조합니다.
* 📈 정신 건강 평가를 통해 기준선을 설정하여 참가자가 자신의 진행 상황을 추적하고 **챌린지 기간 동안 증상이 25% 이상 개선되는 것**을 목표로 할 수 있도록 합니다.
* 🧘 명상과 감사 운동이 정신 건강을 증진하는 핵심 도구로 소개되며, **효과적인 실천을 위한 구체적인 기법과 팁**이 제공됩니다.
* 📅 이 챌린지는 **일관성과 헌신**을 강조하며, 진정한 변화에는 노력이 필요하며 **빠른 수정이나 지름길로는 달성할 수 없다는 점**을 상기시킵니다.
* 📊 참가자에게는 매일의 실천과 진행 상황을 모니터링할 수 있는 **습관 추적기**가 제공되어 정신 건강 여정에서 책임감과 지속적인 발전의 중요성을 강조합니다.

정신 건강을 개선하면 삶이 변화하고 관계와 개인적 발전이 크게 향상됩니다.

With this video, I'm literally about to change the course of your entire life. I 10,000% believe if you watch this video and implement everything from start to finish, you will see improvements in your mental health. You will see improvements in your relationships, and the progress you're making in life will be significantly improved if you follow this challenge for the next month, for the next two, for the next three months. I promise you will see a positive change in your life. And you're probably thinking at this moment, like, why should you trust me? And I completely understand that. The reason that you should trust me is because I was just like you. I don't care what color you are. I don't care what sex you are, but I do absolutely care about your mental health. Because, like, it was only 2 years ago, like, my life was ruined because of my mental health. Like, I was almost failing, or not necessarily failing, but I almost got kicked out of school because my attendance was like 30% because I couldn't get out of bed.

like I know exactly how hard it is to not be able to function properly because of what's happening in here. I'm telling you right now, most of your downstream problems, your lack of discipline, your lack of motivation, your lack of ability to tell yourself to do things and stick to them, is because of your mental health, or at least your mental health is not helping your situation. But if I was able to go from that state, which is the same state that you're in right now, to the state I am in today, where I wake up with so much energy and I'm excited to do the day, to go throughout the entire day, and I don't have these negative thoughts that torment me, I know that with this video, you can get the same exact result as me. Because I was in your shoes, and I've tried so many things. I tried therapy, I've tried researching science, and I've done so many different things that have enabled me to have good mental health that I put into this video so that you can get the

same result that I did in a much shorter amount of time. So, I really suggest for your sake that you give this video your undivided attention because this is going to change your life. And right now, I'm going to set some expectations. We're going to be writing, so you might want to pause this video and get a pen and paper. We're going to do some things together, and it's going to be very important. And this will all make sense later in the video. I'm not going to waste your time. This is just the overview of the entire presentation. For the majority of my life, I honestly thought that something was wrong with my brain. Like, I thought that the way I was was the way I was, and there was no improving that. So, I'm going to let you know right now, like, this is your opportunity to change that belief. And if you can't change that belief that you can change, then you're not going to be able to make a change. So, if you can't do that, then this video isn't for you.

the second thing is like you might not even mean to do this, but your brain is going to come up with so many different objections to basically manipulate yourself to not help yourself. Like, it's going to trick you to self-sabotage yourself. It's going to tell you that, Oh, you're stuck this way because of some genetic disposition. Oh, you're stuck this way because of what someone has done to you. And I did this too. Like, I was convinced that my mental health was because I had bad genetics and that I was homeless as a kid and I just had a bad upbringing. And I thought that's like why I was the way I was and there was nothing I could do about it. If you always see yourself as a victim, and I'm not, I'm very compassionate to people. I understand that people have gone through things, but if you always see yourself as a victim, you won't be able to change. You need to really disregard what has happened to you and what you conceive.

yourself because if you think that you are a solid person that cannot change because of something that's happened to you, you're never going to change. I'm letting you know right now, and this is another opportunity to change. And if you can't make that adjustment, I can't help you. And the final thing is, if you're here looking for a very quick hack, you probably already clicked off already. But I used to always think that the one thing I needed was a magic pill that was super easy and got exactly what I wanted without any effort. But the harsh reality is, like, you need to put work in to get a result. And the things in this video, they've been simplified as much as they possibly can. But if you skimp out on anything in this video, you're, it's not going to work. It's not going to work. So if you can't actually follow along with the things in this video, I can't help you. And you should honestly just click off this video because you're wasting your time.

so the people who this video isn't for have already left. This video is absolutely for you if you have a vision for your dream life, essentially, and you understand right now that you are not capable of achieving it, and you are trying to remedy that with this educational video. So, in the program that I run, which is basically just like a mentorship program, I like to conceptualize your dream life into what I call the 3fs. And so, the 3fs is very simply just your family, your fitness, and your freedom. And I like to define these in the sense of like your family is your interpersonal relationships, so that's your friends, your family, your romantic relationships. Your fitness is your mental and your physical health. And your freedom is essentially your financial, time, and location freedom. And a dream life is basically just all of these aspects at a very high level. But the thing that people don't realize a lot of the time is that these are very intertwined. So, by you improving your

mental health. Like, I promise you're going to see impacts with your relationships and also the progress that you're making in your career because your mental health is going to be bottlenecking a lot of those things, and I've noticed that myself. Okay, so now I'm just going to break down what this Challenge entails, and I'm going to give a little bit of surface-level details, and later in this video, I'm going to show you basically how you can do these things, but I just want to give you a big picture at this moment. So, the first thing that we're going to do is basically assess where you are at this moment, and I'm going to show you how I do this. We have a couple of tools to do this that I'm going to give to you, and this is going to give you like a numerical value of where your mental health is at this moment today because if you don't have a baseline for like where you are today, you're going to forget how much you've improved.

and also you're not going to be able to know if you're making mistakes or not because if you don't know where you started at, you don't really know how much progress you've made, and you can't tell if you've actually regressed at all. The next thing we're going to do in this video is we're going to very much so define your future, and this is very important because if you don't have a destination, the same way like if a GPS doesn't have a location on it, you're just going to get lost without realizing it. So if you don't have an actual goal that is very clearly defined, you're not going to make much progress towards it. Now you may have already heard of and tried meditation or gratitude, but I promise the way I'm going to explain these, even if these have worked for you, is going to be different from what you've heard before, and it's going to give you some insight, and you're going to notice this with a lot of my videos.

I'm a very straightforward person. I'm going to tell you the truth even if it's going to hurt you because I'm not one to beat around the bush. If you're already trying to rationalize why you shouldn't be doing any of these activities, like, Oh, you have something better to do, or something like that. If your brain's already coming up with those thoughts and you're listening to them, you're going to be miserable for the rest of your life. I'm just going to be completely straightforward with you. If you're not willing to change what you're doing right now, you're just going to go down the same path that you are right now. I'm just letting you know that right now before we continue this video. So, the first tool here, which is journaling, isn't necessarily something you're going to be doing every single day, but it's going to be a coping strategy. I'm going to explain the right way to do that and when you should do that. Now, the other tools like the

progress assessments. This is going to be a mix of the mental health assessment, which is what we're going to use to measure where your mental health is today, and the second thing is a habit tracker, so you can basically see how consistent you are with these habits and see just how much progress you're making. And these are basically tools that I've literally taken out of the program for free for you, and I'm just giving them to you. So these are very well polished, and these are very useful tools that you can use for your benefit. Also, if you're interested in creating your dream life, and you want me as your mentor, at the top of the description, there is a link where you can book a free strategy session with me, and we can see if we're a good fit. And also for the program that I run, there is a pretty big pre-sale discount for just the launch of the program, and that's going to go on until September 10th of 2024. So if that interested you, click that link in the

description okay so we're literally going to get into the first activity of this video right now, and we're basically just going to give you a very simple mental health assessment. So, okay, so if you open up the description of this video, you're going to see a mental health assessment in this. This is going to take you to a free test that you can take, and this is going to give you the numbers that you need. So, very simply, if you just go on this test and you just select exact like what this is, I'm just selecting random stuff. Obviously, you're going to eventually get taken all the way down here, and I obviously just put in random answers, but this is how the test would work. Also, make sure you write those numbers down because we're going to use them later, okay? So, now we already have a number for what we're going to be focusing on. Our goal with this video right now is to try to reduce all of these symptoms by at least 25%. Now, if you are already pretty low, then you

might not be able to get 25% because you're already very low. But if you're pretty high in the scale like I was, you're going to see a very drastic change very quick with this video. So now I just want to set your expectations for the next couple of months because this is a 30-day challenge. But if you honestly want to see long-term impact, you're going to need to do this for a very long time. I'm going to be completely straightforward with you, and this is from my experience and what I've noticed with other people. This is going to vary depending on what your starting point is, depending on how disciplined you are. But for most people, these are pretty accurate rates. And the key with this is you're just going to need to be consistent. And the only way you can really mess any of this up is just by forgetting what to do and not actually thinking about the habits that you should do. Okay, so congratulations so far for making it through this video. I know it might be boring. I know you're

probably used to these like instant gratification videos, these super high-paced videos, but those don't help you, and this video is going to actually be, I believe, more impactful than a lot of therapists. Okay, so now you know where you are, you have a goal, and you just know what to expect. We're just going to move on with this video. The next thing we're going to do this together, and this is basically setting your direction. And like I promise you, this is going to impact more than your mental health, but I think it made sense to be in this video. So we're going to do this together, and I'm going to do it with you because I won't recommend people things that I don't do myself. So I'm literally going to set a timer right now, and we're going to do this like right now. So at the top of your paper, write down what does my dream life look like. Just simply write that down, okay? So it should look something like this. When you're writing about this, don't stress.

too much about what you need to write about. You can use the uh 3fs that I mentioned earlier: the Family, Fitness, and Relationships as a general ballpark of things to focus on and have like a to write about. I do have one rule for you though, and I'm going to do this too. You're not allowed to take your pen off the paper for these next 5 minutes, so let's get right into it. So, I'm going to set a timer right now. It started right at this very second, and I'm going to start writing. So, I'm not going to talk. You can do this too. If you're not going to do this, this video isn't going to help you. You should have already clicked off this video if you're not going to do this. So, let's get started for for for for for for for. Okay, so that was 5 minutes, and if you want to write longer, you can just pause this video and write longer if you'd really want to, but you're not going to necessarily.

realize. I think you might already realize somewhat now, but the full capacity of how important what you just did is to the rest of your life is immeasurable. It's immeasurable, but this is something that you can wake up to, and this is something that you can set your vision towards. And listen, if there's anything, if there was one One Thing, One Singular thing that will get you fixed, fixed, will get you to a better state, is just having a vision for the future. The only time that you can ever get stuck, and you can never feel depressed, and you can never feel sad, is when you don't think that you can change your future. And to be able to think that you can change your future, you need to believe that there is a future. So you just doing that alone has already added so much motivation to you doing this Challenge, and so much accountability just internally, 'cause now after this video, You're subconsciously going to be thinking like, If I don't meditate, like I'm not going to get that result. And you

know you can get that result with doing the things in this video, so I'm just excited for you, and I'm very grateful that you just follow along with this activity. So now that we have a direction, like you understand generally what you want to do with your life, we're going to get into the habits of this video. So the first thing I want to talk about is meditation. Now I'm going to give a very basic rundown of what it is and how to do it. So first off, just find somewhere to sit that's quiet and just sit down. And the key with meditation is you're just focusing on one singular thing, and you're trying to devote all of your attention. So if I, you could meditate on honesty, anything. It's usually your breath because that's something that is always there unless you're dead. But for the example of this video, I'm just going to use like my ring as an example. If I'm feeling my ring like this and I'm meditating on my ring, I'm just focusing

on the pure sensation of like the way it feels against my thumb, and like any single time that I get an idea, I get a thought, I have a memory come up. The goal is to realize that, Oh, I'm like, I'm distracted. That's the whole point of meditation, and reenter on what you're trying to focus on, which is usually your breath. Now, the app that I started using like 2 years ago at this point, and I'm literally still using it today, is called Medito. This is the best free app. Like, you can't pay for it if you want to. You can donate, but you don't get any benefits. Like, there's no subscription feature. So, I suggest you get that app, and you go through their beginner courses, and you can go at your own pace. But if you're just getting started, and it's like hard for you to actually do it, what I suggest you do is you go through the beginner courses, but you just do one of the modules every single

morning, and they're like a minute to like 3 minutes every single morning, so you can probably do that. So honestly, from my experience like 2 years ago when I was first getting started, it was really hard to meditate because it's not inherently hard, but it's boring, so it's hard for your brain to actually do. So my suggestion if you are just getting started is to set the goal to meditate 5 minutes a day just for this month, and if you can go faster than that, that's even amazing. I really suggest that you try to meditate at least 10 minutes a day. For me personally, that's the minimum that I notice any realistic or very large improvement. You will notice benefits with 5 minutes a day, but 10 minutes is like that great spot. I personally meditate something like 15 to 20 minutes every single morning, and I think honestly from what I've noticed, 20 minutes is like the most I'll do because I don't really notice

any benefits after that point, and a tip I want to give you is you should try to probably do this in your morning because there's a lot of evidence that suggests habits in the morning. They're just easier to build in general, and a nuance with that is you want to try to attach meditation with another existing habit. So, for example, what I do is every single morning I shower, I do my bathroom stuff, after I get dressed, I start to meditate. I get dressed, I meditate, and the reason is the same way like for smokers. They see a smoker on the street and they crave a cigarette. If you train your brain to dress and then meditate once you dress, your brain is going to associate you getting dressed with meditating after that. So, that's going to make it a lot easier, and I'm going to show you how you can use that later in this video as well. And finally, if you feel like slacking off and you feel like not meditating, honestly, the best thing you can do just

meditate for 1 minute. Just meditate for 1 minute and be fine with it. Be absolutely okay with it because meditating for 1 minute is a lot better than the zero. And if you skip like 7 days in a row of meditation, that starts to get to your self-image and the beliefs that you have about yourself. So if you just accept like, Okay, I'm not going to be able to meditate for like five minutes a day, but I can do one. And that's what, like honestly, that's how I started for like the first month. That is better than not meditating at all. And later in the video, I'm going to show you how you can track these habits, but we're going to get there when we get there. The next thing I want to talk about is gratitude. So the common knowledge and the common advice out here is to just write like three to five things that you're grateful for, but this isn't necessarily the complete picture. And there's a lot of like scientific studies

have been done on gratitude at this point where they've tested like the they've split tested writing down gratitude and thinking like visualizing it. So what I think is actually a decent mix of this, and I think the way that I'm going to explain it here, I don't think anybody else has ever talked about it like this, but I think it's probably the easiest thing you can do every single morning. Write down this can be on a piece of paper, this could be on a phone. I started doing this on like a notion document or Google document on my phone. I also did this like right after I meditated, so that's like another habit onto that chain. So you can actually write down like three to five things that you're grateful for, but the key thing here is you need to actually visualize it. And the studies show that for like a visualization to actually work for in the terms of gratitude, you need to first off like, like you actually need to read the Gratitude, like understand the context of what you're

talking about visualize a situation where that thing you're grateful for took place. So, if you're grateful for a pen, you think about, like, you try to visualize you using the pen. If you're grateful for somebody in your life, visualize a situation that was, like, very fun with them or something like that. And the third thing you need to do is feel the emotions associated with that experience because you are, in a sense, like trying to brainwash yourself that that actually happened because that's going to change your self-image and a lot of these other things that we're not going to get into in this video. But this is very important, and this is honestly very critical for specifically depression because I think one of the things that a lot of people who are depressed, who have in common, is they just see everything through a negative light. And when you do that, your relationships degrade with other people, with yourself, with the world, and it's just not a good thing. Like, you don't want that happening in your life, and so

I recommend you do this once a day. I personally just do this right after I meditate 'cause it's like boom boom done and that's how I start my day. And I find it like you're going to notice if you start your day like that you're going to have like really amazing days. And when you don't do it you're going to be like wow like your day is going to be noticeably worse if you don't do those two things okay. So now we're going to get into the tools of this video and the first one is journaling. And for you to understand why this works you need to understand how anxiety gets calculated in our brain. So very simply the way your brain understands and creates those stressful experiences not always but usually is unresolved thoughts like unprocessed things to process things. And the to the degree that you have a lot of unprocessed thoughts to the degree you're going to have an anxious response. And this might not even be conscious because one thing that I realized is I

had like really bad social anxiety. But when I started to write about like things that happened to me in the past socially, like how I got embarrassed, how like bad, like really bad thing. I'm not going to talk about them in this video. When I started to write about those things and process them for the first time on a piece of paper, because writing is the same thing as thinking it, like those problems literally just went away. And I didn't, I don't have those types of anxious thoughts anymore. And if I ever have an anxious thought, like for example, if I'm lying in bed because I'm thinking of something, like ruminating on it, and it's making me anxious, I'll get out of bed and I'll just literally start writing. And within like 10 minutes, I'm, I've processed it. Because think about like this, and this is going to be a very great rule of thumb for you when to journal, when you should journal. The time for you to journal is when you are ruminating over something because those

anxious thoughts is your brain trying to process it. And we often make the mistake of going on social media, we make the mistake of watching TV, or just distracting ourselves from the present moment, which just makes the situation worse because it's not processing all of these problems. And until you can process these and integrate those problems into your current knowledge, into your character, they're going to be tormenting you. So that's why journaling is so useful because it's like you can write down your thoughts and see them and process things to a degree that I don't think you can just thinking and talking to yourself. Okay, so there's a lot of ways you can journal. You can look up prompts if you would like, but the tip I... This is the easiest thing you can do. Start with a question. So if something's tormenting you, like for example, there was one time in like fourth grade or something where the whole class laughed at me, and that tormented me because like my brain was

trying to process like does everybody hate you, does everybody think you're stupid. And because I, even in fourth grade, I just played video games to escape from those thoughts. I never processed it until I was like an adult basically. But because I wrote about it by asking the question, and you can do this too, something to the lines of like, Why did this experience trouble me? Why is this still causing me problems? If you just ask some sort of question regarding what is tormenting you, and you think about it and write, like try to answer it, that is a very simple way that you can process a lot of these things that are keeping you awake at night. And this is how you can deal with a lot of your anxious thoughts that torment you throughout the day. Okay, so now to understand how to meditate properly, practice gratitude properly, and journal properly. You are very well equipped to use the Habit tracker that I'm going to give you. So I'm going to show you in this video a habit tracker that's in the

Google spreadsheet, but if you just want to use one on your phone, in the description, there's also going to be apps that you can use for Apple or Android that are also habit trackers that you can use for this. So, okay, so this is actually the Habit tracker that is part of the Dream Life Accelerator, which is just part of the program I run, which I'm literally going to give to you for free. It's going to be in the description. So, you can see here these headers. You can just type anything that you want in these, and it'll apply to every single sheet. So, this is the dashboard, and you can just see a log in the success rate of all of the habits, and you can even see down here. You can set a goal for what you want to do. So, let's just say for the year you want to have like 80% accuracy, something like that. You can type that in there just as you want, and up on these headers, these will affect all of these other sheets. So, that's for's uh

type meditate and gratitude. I don't know if I spelled this right, but you can see here it updated to these sheets, and these are just simple check boxes, and it has the dates of everything here. And this is very useful because you can also put your notes here. So what I suggest you do is earlier in this video, that mental health assessment that you took, put your scores in the note section for whenever you watch this video. So if you're going to do this, I would suggest you put in like depression. Let's say I think it was like out of 33, and for let's just say you got like something, I think it was like 25 out of like 27. I forgot exactly what the max score is, but that's just an example. You can put your scores in there, and then a couple months down the line, even the next month, you can retake that assessment, and you can put the score here, and they will literally show you how much you've progressed based upon how much you've done these habits and stuff.

like that. Like I said, the link to that is in the description. And if you enjoy this type of video, this is the type of video I'm going to be making for the forthcoming future. I really want to develop a great relationship with you and just develop that trust by giving you so much value with these videos and changing your life. So, with that being said, if you want to see more of these videos, drop a subscription to the channel. And with that being said, I hope you can remember to get 1% better today.

Full Mental Health Guide (Informational)

Gavin Horn

정신 건강의 변화: 삶을 바꾸는 도전

이 동영상은 3개월간의 도전을 통해 정신 건강, 인간관계, 전반적인 삶의 발전을 약속합니다.

화자는 정신 건강에 대한 개인적인 어려움을 공유하고 개선 가능성에 대한 믿음을 바꾸는 것의 중요성을 강조합니다.

또한 시청자들에게 도전을 진지하게 받아들이고 효과적인 변화를 위해 피해의식을 버리라고 독려합니다.

연사는 변화에 열린 자세로 임하고 목표를 달성하기 위해 필요한 노력을 기울이는 것이 중요하다고 강조합니다.

또한 가족, 건강, 자유라는 '3F'의 개념을 꿈의 삶에서 서로 연결된 측면으로 소개합니다.

이 동영상은 현재의 정신 건강을 평가하고 명확한 미래 목표를 정의하는 도전을 제시하는 동시에 명상과 감사에 대한 독특한 통찰력을 제공합니다.

연사는 자신에게 정직해지는 것의 중요성과 비참한 삶을 피하기 위한 변화의 필요성을 강조합니다.

또한 정신 건강 평가 및 습관 추적을 위한 무료 도구를 제공하여 진행 상황을 측정합니다.

또한 연사는 시청자에게 무료 전략 세션을 예약하도록 초대하고, 지속적인 노력을 통해 장기적인 영향을 미치는 것을 목표로 하는 프로그램의 사전 판매 할인을 언급합니다.

이 동영상은 3F(가족, 건강, 관계)를 기준으로 자신이 꿈꾸는 삶에 대한 명확한 비전을 설정하는 것이 중요하다는 점을 강조합니다.

진행자는 시청자에게 5분 동안 펜을 들지 않고 자신의 비전을 적어보라고 권유하며 이 활동이 미래에 미칠 수 있는 잠재적 영향을 강조합니다.

그런 다음 진행자가 명상을 효과적으로 하는 방법에 대한 기본적인 요약을 제공하면서 주의를 집중하고 명확성을 확보하는 강력한 도구로서 명상을 소개합니다.

명상은 주의가 산만할 때 호흡을 중심으로 다시 집중하는 데 도움이 됩니다.

Medito 앱은 무료 초보자 코스를 제공하여 하루에 1~3분만 투자하면 쉽게 시작할 수 있습니다.

매일 5~10분이라는 목표를 설정하고 기존의 아침 습관에 명상을 추가하면 꾸준히 실천하는 데 도움이 될 수 있습니다.

매일 아침 감사한 일 3~5가지를 적고 시각화 및 정서적 참여를 병행하면 자아상과 전반적인 웰빙에 큰 영향을 줄 수 있습니다.

어떤 물건을 사용하거나 누군가와 즐거운 경험을 나누는 등 감사와 관련된 순간을 시각화하면 긍정적인 감정을 강화하는 데 도움이 됩니다.

이 연습은 부정적인 생각을 막고 자신과 타인과의 관계를 개선하기 때문에 우울증으로 어려움을 겪고 있는 사람들에게 특히 유용합니다.

글쓰기를 통한 사회적 불안감 극복하기

과거의 부끄러운 사회적 경험에 대해 글을 쓰면 사회적 불안을 극복하는 데 도움이 됩니다.

일기는 불안한 생각을 반추할 때 가장 효과적이며, 문제를 처리하고 통합할 수 있기 때문입니다.

문제가 되었던 경험에 대해 스스로에게 질문하면 불안한 생각을 명확하게 정리하고 처리하는 데 도움이 될 수 있습니다.

드림 라이프 액셀러레이터의 무료 습관 추적기

습관 추적기는 드림 라이프 액셀러레이터 프로그램의 일부로 무료로 제공되고 있습니다.

성공률을 기록하고, 목표를 설정하고, 모든 시트에 영향을 주는 헤더를 업데이트할 수 있는 대시보드가 있습니다.

이 트래커에는 진행 상황과 정신 건강 평가 점수를 추적할 수 있는 체크박스, 날짜, 메모 섹션도 포함되어 있습니다.