MASTERYOUREMOTIONS

Workbook

PartI.Whatemotionsare

BiastowardsnegativityFindoneexampleofanimaginarythreatresultingfromyoursurvivalmecha-nism.Canyouseehowthemindworks?Feelfreetowritedownyourexamplebelow:

HappinessIdentifythingsthatyoubelievegiveyoushotsofdopamine(TV,videogames,gambling,socialmediaetc.).Writethemdown:-----

Whichoneofthesethingsareyouthemost‘addicted’to.Whatactivity,ifyouweretotakeabreakfrom,wouldyoubecraving?Writeitdown:

Thenatureoftheego

Writedownthethingsyoufeelyouidentifythemostwith(yourbody,yourrela-tionships,yourcountry,yourreligion,yourcaretc.)--------

Onascaleof0to10howtruearethefollowingstatements?

Myegotendstoequatehavingwithbeing

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Myegolivesthroughcomparison

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MyegoisneversatisNied

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Myegoneedsotherpeopleapprovaltofeelvalued

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Ienhancemyvaluebytryingtoassociatewithsmartorfamouspeople

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Iliketogossip

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Ihaveaninferioritycomplex

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Ihaveasuperioritycomplex

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Ilookforfame

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Iconstantlytrytoberight

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Ioftencomplain

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Iseekattention(recognition,praiseoradmiration)

0_____________________________________________________________________10Howdoesyouregoimpactyouremotion?Writedownsomeofthewaysyouregogeneratesnegativeemotions.TrytobespeciNic.

Whatcouldyoudoaboutit?

ThenatureofemotionsTohelpyouunderstandthenatureofemotions,we’llfocusonjustonespeciNicemotioninthissection.

Takejustafewminutestogothroughthefollowing10stepsbyvisualizingeachstepinyourmind.Ifthathelpscloseyoureyes.

Step1.Selectonenegativeemotionyouexperiencedrecently.

Mynegativeemotion:

Step2.Acknowledgethatthisemotionisn’tbad.Seehowitcomesandgoesandisn’tyou.

Step3.RememberthatemotionandnoticehowitisnowheretoNindinyourpresentreality.

Step4.Askyourselfwhatyoucanlearnfromthatemotion.Whatisittryingtotellyouandhowcanyouuseittogrow?

Step5.Noticehowthatnegativeemotiontaintedallyourexperiences,perhaps,eventrickingyoutobelieveyou’llnevergetoutit.

Step6.Rememberhowyoufelttheneedtoidentifywiththisnegativeemotionand/orwiththestorythatgoeswithit.Entertaintheideathatyoucouldhavedetachedyourselffromit.

Step7.Rememberhowthisnegativeemotionseemedtonarrowdownyourper-spectiveandlimityourpotential.

Step8.Seehowyouwereattractingmorenegativeemotions

Step9.Noticehowyoucreatedmentalsufferingoutofthatemotionbyaddingyourownjudgmenttoit.

Step10.Finally,realizethatyournegativeemotionexistsonlyinyourmindandnoticerealityhasnoproblem.

PartII.Whatimpactyouremotions

Youcanchangeyouremotionsinmanydifferentways.Whatwillyoudoperson-allytopositivelyimpactyouremotions?

Howwillyouuseyourbody?Whattypeofexercisingwillyoudo?Willyouusepowerposture?(forexampleofpowerposturecheckthevideohere)

Howwillyouuseyourthoughts?Willyoumeditate,usepositiveafNirmationsorvisualization?Examples:• Iwillvisualizemygoaleverymorningfor5minutesallowingmyselftofeelasifIhadalreadyaccomplishedit

• Iwillmeditate5minuteseverydayfor30daysassoonasIwakeup• IwillrepeattheafNirmation“IlovebeingconNident”for5minuteseveryday

Howwillyouimproveyoursleep?Examples:• Iwillmeditatebeforegoingtobed• Iwillcreatea10minuteseveningritualincludinggratitudeexercises,stretch-ing,andmeditation

Howwillyouuseyourbreathing?Example:eachtimeIfeelsomenegativeemotions,Iwillbreatheslowlyforafewminutes

Howchangingyourenvironmentcouldimproveyouremotions?Examples:• Iwillreadinspirationalbooksfor15minuteseachdayandcutoffthetimeIspendwatchingTV

• Iwillspendlesstimewithnegativefriends• Iwillspendonly15minutesonsocialmediaeachdayfor30days

Howwillyouusemusictoimproveyourmood?Examples:• Iwilllistentogratitudesongswhiledoingmygratitudeexerciseseachmorn-ing

• Iwilllistento/watchmotivationalvideoswhenIstartfeelingalittlebitdownanddanceormovemybodytochangemyemotionalstate

• IwilllistentoclassicalmusicorwhitenoisetobetterfocuswhenIwork

PartIII.Howtochangeyouremotions

HowemotionsareformedEmotionsareformedasfollows:Interpretation+identiNication+repetition=strongemotion

• Interpretation:Whenyouinterpretaneventorathoughtbasedonyourper-sonalstory.

• IdentiNication:WhenyouidentifywithaspeciNicthoughtasitarises.• Repetition:Itishavingthesamethoughtsoverandover.• Strongemotion:Whenyouexperienceanemotionsomanytimethatithasbe-comepartofyouridentity.Youthenexperiencethatemotionwheneverare-latedthoughtsoreventstriggerit.

RevisitingpasteventsRememberapasteventwhenyouexperiencenegativeemotions.Itcouldbethelasttimeyouweredepressed,sad,angryorfeltlikeyouweren’tgoodenough.Now,writedownwhathappensforeachofthefollowing:

• Interpretation:Whateventshappenandwhatthoughtsarose?

• IdentiNication:Howyourespondtothesethoughts?

• Repetition:Didyouidentifywiththesethoughtsrepeatedly?

Changingyourstory

Analyzeyourstorybyansweringthequestionsbelow:

• Oneortwoemotionalissuesyoucurrentlyhave.Askyourself,“WhatemotionsifIcouldgetridof,wouldhavethemostpositiveimpactonmylife?”

• Yourinterpretationoftheseissues.Askyourself,“WhatwouldIneedtobelieveformystorytobetrue?”

• Newempoweringmeaningsthatwillhelpyoudealwiththeseissues.Askyourself,“WhatwouldIneedtobelievetoavoidexperiencingthesenegativeemotions?”

Lettinggoofyouremotions

Makealistoftheemotionsyouwouldliketoletgoof.Perhaps,youfeellikeyouaren’tgoodenough.Oryoustrugglewithprocrastina-tion.Ormaybeyoublameyourselfforsomethingyoudidinthepast.Justwritedownwhatevercomestoyourmind.-------

Selectoneemotionthenaskyourself:“CouldIletthisfeelinggo?”“WouldI”?(Yes/no)“When?”(NOW)

TheemotionIwanttoletgoof:

Additionaltip:Keeppracticinglettinggoofemotionsinyourday-to-daylife

Conditioningyourmind

Getintothehabitofdepositingpositivethoughtsinyourmindeveryday.Chooseoneemotionyouwanttoexperiencemoreofinyourlifeandcommittingtocon-ditioningyourmindeverydayforatleast30days.

Examplesofemotions:• Gratitude• Excitement• Self-esteem• Certainty• Decisiveness

Myemotion(s):

HowexactlyIwillconditionmymind:example:Iwillclosemyeyesandsay“thankyou”toallpeoplethatcrossmymindwhileacknowledgingonegoodthingtheydidforme.

ChangingyouremotionsbychangingyourbehaviorsRememberthelasttimeyouexperienceanegativeemotionthatlastedforacou-pleofdaysormore.Writeitdownbelow:

Now,writedownwhatyoudidspeciNicallytoovercomethatnegativeemotion:

Then,askyourself,“HowcouldIhavechangedmybehaviorinsuchawaythatitwouldhaveinNluencedmyemotionspositively?”.Writeitdownbelow:

Changingyourenvironment

Writedownbelowanyactivitiesthatyoubelievemaynegativelyimpactyouremotions.Examples:Negativefriends,TV,gossiping,socialmedia,videogamesetc.

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Foreachactivitywritedownwhatistheconsequence(Itmakesyoufeelguilty,demotivatesyou,erodesyourself-esteemetc.)

Writedownwhatyoucouldinsteadthatyouimproveyourmood

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Short-termsolutionsThefollowingtechniqueswillhelpyoumanageyournegativeemotionsastheyarise.Trythemout,andkeeptheonesthatworkforyou.

Changeyouremotionalstate• Distractyourself:Anemotionisonlyasstrongasyouallowittobe.Whenev-eryouexperienceanegativefeeling,insteadoffocusonit,getbusyrightaway.Ifyou’reangryaboutsomething,godosomethingonyourto-dolist.Ifpossi-ble,dosomethingthatrequiresyourfullattention.

• Interrupt:Dosomethingsillyorunusualtobreakthepattern.Shoutordoasillydanceorspeakwithastrangevoice.

• Move:Standup,goforawalk,dopush-ups,danceoruseapowerposture.Bychangingyourphysiologyyoucanchangethewayyoufeel.

• Listentomusic:Listentoyourfavoritemusictoshiftyouremotionalstate.• Shout:Yourvoicealsoaffectsyouremotions.Talkingtoyourselfwithaloudandauthoritarianvoiceandgivingyourselfapeptalkcanhelpyouchangeyouremotions.

Takeaction• Doitanyway:Letyourfeelingbe,anddowhatyouhavetodo.Whatdifferen-tiateschildrenfrommatureadults,istheabilityadultshavetodowhattheyhavetodowhethertheyfeellikeitornot.

• Dosomethingaboutit:Yourbehaviorsindirectlychangeyourfeelings.Askyourself,“whatactioncanItakeinpresentreality”todealwithyourcurrentfeeling.Then,godothat.

Becomeawareofyouremotions• Writeitdown:Takeapenandapieceofpaperandwritedownwhatyou’reworryingabout.Thenwritedownwhyareyouhavingthisemotion?Finally,writedownwhatyoucandoaboutit.BeasspeciNicaspossible.

• Writedownwhat’sreallyhappening:Takeapieceofpaper,andwritedownwhatexactlyhappenedorishappening.Notyourinterpretationofit,notthedramayoucreatedaroundit,buttherawfacts.Fromanexternalobserverwhathappened?Nowaskyourself,onthegrandschemeofyourlife,isthatabigdeal?

• Talk:Haveadiscussionwithafriend.Sometimes,allyouneedisadifferentperspective.Youmaybeoverreactingandmakethingsworsethantheyreallyare.Makesureyourfriendissomeonepositive.Avoidnegativefriends!

• Rememberatimewhenyoufeltgoodaboutyourself:Rememberingatimewhenyoufeltgoodmayhelpyougetbackinthatstateforamomentandgainanewperspective.Askyourselfthefollowingquestions,“howdidthatfeel?Whatwereyouthinking?Whatwereyouroutlookonlife?”

• Letyouremotiongo:Askyourself,couldIletthatemotiongo?Then,allowyourselftoletgoofit.

• Allowyouremotionstobe:Stoptryingtoresistyouremotionsortochangethem.Allowthemtobe.

• Embraceyouremotion:Staywithyouremotions.Lookatthemascloselyaspossiblewhiledoingyourbesttoremaindetached.Becomecuriousaboutthem.Whataretheyexactlyattheircore?

Justrelax• Rest:takeanaporabreak.Sometimesallyouneedissomerest.Whenyou’retired,you’relikelytoexperiencenegativeemotions.

• Breath:Slowlybreathinandouttorelax.Thewayyoubreatheaffectsyouremotions.Youcanusebreathingtechniquestocalmyoudownorgiveyoumoreenergy.

• Relax:Takeafewminutestorelaxyourmuscles.Startbyrelaxingyourjaw,thetensionaroundyoureyesandthemusclesonyourface.Yourbodyaffectsyouremotions.Asyourelaxyourbody,yourmindrelaxes.

• Blessyourproblems:Thankyourproblemsknowingtheyarehereforarea-sonandwillserveyouinsomeway.

Long-termsolutionsThefollowingtechniqueswillhelpyoumanageyournegativeemotionslong-term.

Analyzeyournegativeemotions• Findoutthestorybehindyouremotions:TakeapenandapieceofpaperandwritedownallthereasonswhyyouhavetheseemotionsintheNirstplace.Whataretheassumptionsyouhold?Howdidyouinterpretwhat’shappeningtoyou?Now,seeifyoucanletgoofyourstory.

• Keepajournalinwhichyouwritedownyouremotions:Takeafewmin-uteseachdaytowriteyouremotionsandseewhethertherearesomerecur-rentpatterns.CreateafNirmations,usevisualizationorimplementanyrelevantexercisestohelpyouovercometheseemotions.

• Practicemindfulness:Getintothehabitofobservingyouremotionsthroughouttheday.Meditationwillhelpwiththat.Anotherwaytodothatissimplytoengageinanactivitywhilebeingfullypresent.Asyou’redoingthat,observewhat’sgoingoninyourmind.

Moveawayfromnegativity• Changeenvironment:Ifyou’resurroundedbynegativity,changeenviron-ment.Movetoadifferentplaceorcutoff/reducethetimeyouspendwithneg-ativefriendsandNindpositiveonesinstead.

• Removecounterproductiveactivities:Removeorreducethetimeyouspendonanyactivitythatisnotpositivelyimpactingyourlife.ThiscouldbereducingthetimeyouspendwatchingTVorsurNingoninternet.

Conditionyourmind• Createdailyrituals:Createritualsyoudoeverydaytoexperiencemoreposi-tiveemotions.Meditate,exercise,repeatafNirmations,createagratitudejour-nalandsoon.(ThebesttimetodepositpositivethoughtsinyourmindrightbeforegoingtosleepandNirstthinginthemorning)

• Exercise:Regularexerciseisveryeffectiveatincreasingyourmoodandisgoodforyourhealth.

IncreaseyourenergyThelessenergyyouhave,themorelikelyyouaretoexperiencenegativeemo-tions.

• Improveyoursleep:makesureyougetenoughsleep.Ifpossiblegotobedandwakeupatthesametimeeveryday.

• Eathealthierfood:youarewhatyoueat.Junkfoodwillimpactyourenergylevelsomakesureyouimproveyourdiet.

• Rest:Takeregularnapswhenyoufeellowonenergyortakeafewminutestorelaxandbreathslowly.

• Breath:Learntobreatheproperly.

AskforhelpConsultaprofessional:ifyouhavedeepemotionalissuessuchasextremelowself-esteemordepression,itmightbewisetoconsultaprofessional.

PartIV.Howtouseyouremotionstogrow

RecordyouremotionsSpendacoupleofminuteseachdaytorecordhowyoufeelandrateyourselfonascaleof1to10,1beingtheworseyoucouldfeeland10beingthebest.Attheendoftheweek,giveyourselfanoverallnoteandanswerthefollowingques-tions:

Whatnegativeemotionsdidyouexperience?

Whatcausedtheseemotions?(DidspeciNicthoughts/externaleventsleadyoutofeeltheway?)

Whatreallyhappened?

Whatwasyourinterpretationofwhathappened?

Whatwouldyouneedtobelievetofeelthatway?

Areyourbeliefstrue?

Ifyouhadinterpretedthoughtsoreventsdifferently,couldyouhavefeltbetter?

Howdidyougetbacktoyourneutralstate?

Whathappenedexactly?(Didyouchangeyourthoughts,takeactionordidithappennaturally?)

Whatcouldyouhavedonetoavoidorreducethesenegativeemotions?

Notbeinggoodenough

IdentifytriggersWhatthoughtareyouidentifyingwith?Whichareasofyourlifeareconcerned?Writedownthefollowing:

Situationsinwhichyoufeellikeyouaren’tgoodenough-

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Thoughtsyouidentifywith(yourstory)-

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Overcomingthefeelingofunworthiness

KeepingtrackofyouraccomplishmentsExercise1-CreateawinlogWritedownyourdailyaccomplishments.Forthisexercise,Iencourageyoutouseadedicatednotebook.

• Writedownallthethingsyou’veaccomplishedinyourlife.ComeupwithalistofNiftythings.

• Attheendofeachday,writedownallthethingsyou’veaccomplishedthatday.

Trytocomeupwith5to10thingseachday.

Exercise2-Fillupyourself-esteemjarwritedowneachthingyou’veaccomplishedonseparatepiecesofpaperandputthemintoajar.

Exercise3-CreateapositivejournalWritedowneverycomplimentyoureceive.Yourcolleaguetoldyouyourshoeslooknice,writeitdown.Yourfriendcomplimentedyourhair,writeitdown.Yourbosstoldyouyoudidagreatjob,writeitdownaswell.

LearntoacceptcomplimentsExercise1-AcceptcomplimentsThissimpleexerciseisheretohelpyouacceptacompliment.Wheneversome-onecomplimentsyou,saythefollowing:Thankyou*inserttheperson’sname*.

No“Thankyou,but…”,“Thankyou,youtoo”or“Itwasn’tabigdeal”,just“Thankyou”.

Exercise2-AppreciationgameThepurposeofthisgameistolearntoappreciatethingsaboutyourselfthanyoudidn’tpreviouslyacknowledge(orlike).Tellyourpartnerthreethingsyouap-preciateaboutthemandaskthemtodothesame.BeasspeciNicaspossibleanddon’tworryaboutcomingupwithbigthings.

Belowaresomeexamples:• Iappreciatethatyoupreparedbreakfastthismorningeventhoughyouwereinarush

• Iappreciatethatyoupickedupthekidstoday• Iappreciatethewayyoualwayslistentomyproblemsafterwork

GettingdefensiveWheneveryougetdefensive,askyourselfthefollowingquestions:

• WhatamItryingtoprotecthere?• CanIletgoofthatbelief?• WhatwouldIbewithoutthatbelief?

Stress/Worry

MakealistofyourmajorsourcesofstressWritedownwhatcausesthemoststressinyourtypicalweek.Comeupwithatleasttenthings.------------

ReframethesituationNow,foreachthingaskyourselfthefollowingquestions:• Isthatsituationstressfulinitself?• WhatwouldIneedtobelieveinordertoexperiencestressinthatspeciNicsitu-ation?

• WhatwouldIneedtobelieveinordertoreduce/removestressinthatparticu-larsituation?

Makealistofyourworries

Asyoudidwithstressfulsituations,makealistofthings(pastorfuture)youworryabout.Youmayendupwritingsimilarthingsasinthepreviousexamplesandthat’sNine.

Examplesofthingsyoumayworryaboutareyourhealth,yourNinancialsitua-tion,yourwork,yourrelationshipsoryourfamily

Now,writeatleasttenthingsyou’reworryingaboutinatypicalweek.------------

Sortoutyourworries• Lookatyourlistofstressfulsituations.NexttoeachitemputaC(control),aSM(Somecontrol)oraNC(Nocontrol).

• Now,forthingsyouhave(some)controlover,writedownwhatyoucoulddoaboutit.Whatconcreteactionscouldyoutake?

Change,reframeoreliminatestressfulsituationsGooveryourlistandlookforthingsyouhavenocontrolover.Writedownbelowwhatyoucoulddotochange,reframeoreliminatethesethings.Ifyocan’tdoanything,canyouletgoofyourneedtocontrolthemand,instead,acceptthem?

Caringwhatpeoplethinkofyou

ChangeyourviewofthewaypeopleperceiveyouExercise1-Realizingpeopledon’tcareThisexercisewillhelpyouunderstandatadeeperlevelthatmostpeoplearenotreallyconcernaboutyou.

Writedownthenameofonepersonyouknow:

Writedownhowoftenyou’rethinkingaboutthatpersoninyourday-to-daylife:

Now,putyourselfintheshoesofthatperson.Howmuchdoyouthinkheorshethinksaboutyou?

Howmuchisheorshetakingnotesofwhatyoudoorsay?

Whatdoyouthinkheorsheisworryingaboutrightnow?

Repeatthisprocesswithatleasttwomorepeople

Exercise2-Realizingthatyoudonotcare• Gothroughyourdayandtrytorememberallthepeopleyoumetorinteractedwith.Itmightthewaitressintherestaurantyouwenttoforlunch,peopleyousawonthestreetetc.

• Nowaskyourselfhowmuchyouthoughtaboutthesepeoplepriortothisexer-cise.

• Acknowledgethefactyoudon’tthinkofotherpeoplemuchneitherdothey.Letitsinkandallowyourselftofeelliberated

Stopbeingoverlyattachedtoyourself-imageWritedownbelowallthethingsyou’reafraidtobejudgedon.Maybeyouworryaboutyourlookoryou’reafraidofsayingsomethingsilly:1.

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Foreachitemonyourlistwritedownwhyyoucare.Whatistheissuehere?Whatimageareyoutryingtoprotect?

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Resentment

4-stepmethodtoletgoofresentment

1.Changing/reevaluatingyourinterpretationWritedownwhatexactlyhappened.Afteryouremoveyourinterpretation,whatarethehardfacts?

2.ConfrontingthesituationIfyourresentmentisdirectedtowardpeople,perhaps,youneedtohaveanhon-estdiscussionwiththem.Ifyoucan’ttalktothatpersondirectly,youcanwritealetter.Evenifyoudon’tsendit,thesimpleactofwritingalettermayhelpyouletgoofsomeofyourresentment.

3.ForgivingNow,thatyou’vefoundachanneltoexpressyourself,youcanforgive.Writedownhowyourresentmentaffectsyourhappinessandpeaceofmind:

Now,imaginehowyourlifewouldbeandhowyouwouldfeelonceyouletgoofresentment.Doitrightnow.Letgoandallowyourselftoforgive.

4.ForgettingFinally,forget.Committolettinggoofthoughtsofresentment.Whensuchthoughtsarise,letgoofthem.

Depression

ReconnectwithyourbodyandyouremotionsDooneorseveralofthefollowingthings:

• Exercise:Exercisingisagreatwaytocalmyourmindandconnectwithyourbodyandhasapositiveeffectonyourmood.

• Meditate:Meditationisagreatwaytoobserveyourmindandstopidentifyingwithyourthoughtssoheavily.

• Getbusy:Gettingbusyallowsyoutoavoidexcessivethinking.• Focusonother:DaleCarnegieinhisbookHowtoStopWorryingandStartLiving,arguesthatdepressioncanbecuredin14days.How?Justbythinkingofwaystohelponepersoneverydayfortwoweeks.

Jealousy

IdentifywhoyouarejealousofWritedownwhoyouarejealousof.Now,whatdoesitsayaboutyouandwhatyouwantfromlife?

CooperateratherthancompeteThinkofatimeinthepastwhenyoufeltjealousofsomeoneelse’saccomplish-ments.Now,askyourselfwhyyoufeltthatway.Then,askyourself:• Whatwouldsupportingthatpersonlooklike?• HowcouldIcooperatewiththeperson?• Whyisthatperson’ssuccessgoodforme?

CompareappletoappleSelectsomeoneyouoftencompareyourselfto.Writedownallthethingsyou’redoingbetterthanthatperson

ThingsI’mdoingbetter:---------

Then,acknowledgehowbiasedyourinitialcomparisonwas.

Fear/Discomfort

Moveoutofyourcomfortzone• “WhatistheonethingthatIknowIshouldbedoing,butthatIhaveprocrasti-natingonbecauseoffear?”.Dothatthing.

• Everydaydoonethingthatmakeyouuncomfortable(evenjustalittlebit)

Procrastination

HowtoCrushProcrastinationin16SimpleSteps

1.Understandwhat'shiddenbehindprocrastination.Makesureyouidentifyallthereasonsbehindprocrastinationandbehonestwithyourself.Ifyoulackmotivation,askyourselfwhy.

2.RemindyourselfofthecostofprocrastinationProcrastinationisnotaminorissue.Itscostisbothdirectandindirect:

• Thedirectconsequenceofprocrastinationisthatyou’llachievefarlessthanyoucouldduringyourtimespentonearth.

• Theindirectconsequenceofprocrastinationisthatyoumayfeelbadaboutyourself.

Writedownwhatprocrastinationcostsyou.Howdoesitaffectyourpeaceofmind?Yourself-esteem?Yourabilitytoachieveyourdreams?------

3.UncoveryourstoryWritethemallyourexcuses.Then,addressthemonebyone.(examples:Idon’thavetime,I’mtooold,I’mnotsmartenough,I’mtootiredetc.)------

4.RewriteyourstoryLookatyourexcuses.Nowthatyou’veidentiNiedyourstory,createanewmoreempoweringstorytoneutralizeyouroldexcuses.Seeexamplesbelow:

• Idon’thavetimeforthat→INindandmaketimeforwhateverI’mcommittedto.

• I’mtootired→IhavecontrolovermymindandIhavemoreenergythatIthink.WhenIscheduleataskIcompleteit.

CreateafNirmationsormantrasaroundyournewstory.Repeatthemtoyourselfeverymorningandthroughoutthedayuntiltheybecomepartofyouridentity.

YourafNirmation(s):

5.ClarifyyourwhyLookatoneimportanttaskyouregularlyprocrastinateon.Whyisthat?Writedownhowyoucanmakethesetaskspartofyourvision:

6.IdentifythewaysyoudistractyourselfWhatareyourownwaystoprocrastinateonthatimportanttask?Examples:goingforawalk,watchingvideosonYoutube,checkingFacebooketc.

HowIprocrastinate:

7.StaywiththeurgeAsyoufeeltheurgeto*insertyourdistractionhere*,staywiththeemotion.Howdoyoufeel?Allowyourselftofeeltheemotions.Don’tjudgeyourself.Don’t

blameyourself.Justacceptwhatis.Asyoudoso,you’llgainmorecontrolofyourmind.

8.RecordeverythingyoudoRecordeverythingyoudoforaweek.Then,seehowmuchtimeyouspenddoingunproductiveactivities.

9.SetaclearintentbehindeverythingyoudoBeforeworkingonatask,makesureyouknowexactlywhatneedstobedone.Askyourself,whatamItryingtoaccomplishhere?

10.PrepareyourenvironmentYourminddoesn’tlikewhat’shard.Itwantsthingstobeeasy.Thus,makesureyoucanstartworkingonyourtaskimmediatelybyremovinganyfrictionorob-stacle.

Writedownbelowwhatyoucandotomakeiteasiertoworkonyourimportanttask:

11.StartsmallMakingyourtaskssmallerwillhelpyouovercomeprocrastination.Notonlythat,butitwillalsoallowyoutobuildmomentum.

Chunkdownyourimportanttask:

12.CreatequickwinsSetsmallgoalseverydayandaccomplishthemconsistentlyforafewweeks.Asyoudothatyou’llincreaseyourself-esteemandwillbebetterequippedtocom-pletemorechallengingtasksinthefuture.

Writequickwinsforyourtask(s)(select1to3tasks)---

13.JustgetstartedOften,whenyoustartworkingonatask,you’llenterwhatiscalled‘theNlow’andthingsbecomeeffortless.Lookatthequickwinsyouwrotedownpreviouslyandtakeafewsecondstocommittogettingstartedonthesetasks.

14.CreatedailyhabitstosupportyouIfyoutendtoprocrastinateonimportanttasks,committoworkingonthemNirstthinginthemorning.WritedownbelowonetaskyouwillworkNirstthinginthemorning.

Myonetask:

15.UsevisualizationYoucanalsousevisualizationtohelpyouovercomeprocrastination.BelowaretwospeciNicwaysyoucandoso:

1. Visualizingyourselfdoingthetask:Beforeyoustartatask,visualizeyourselfworkingonit.

2. Visualizingyourselfhavingcompletedthetask:Imagineyourselfhavingcompletedthetask.Howwouldyoufeeloncethetaskisdone?Liberated?Happy?Proud?

Additionaltip:EachtimeyouNinishachallengingtask,takeafewsecondstonoticehowthatmakesyoufeel.RemindyourselfofthatfeelingwheneveryoustartworkingonadifNiculttask.

16.BuildaccountabilityHowcanyoubuildaccountabilityforyourimportanttasksandgoals(examples:haveanaccountabilitypartner,hireacoach,sendyourlistofgoalstoafriendeveryweeketc.)

Lackofmotivation

CreatingasystemTohelpyoutakeactionwhenyoulackmotivationitisimportantto:• Haveasystemthatallowsyoutostayontrackwithyourgoals• Buildtheself-disciplineneededtodothingswhenyoudon’tfeellikeit• Haveself-compassionandloveyourselfinsteadofblamingyourself

Whatdailyroutinecanyouputinplacetostayontrackwithyourgoals?(exam-ples:createamorningritualwithpositiveafNirmations,visualizationsorworkonyourmostimportanttaskNirstthinginthemorning)

Tobuildself-discipline,whattaskcanyoucommittodoingeverydayforthenext30days?

Mytasks:

Whatwordsofencouragementormantrascanyouusetoencourageyourselfwhenyoufeeldown?

THANK YOU SO MUCH!

I hope you enjoyed this e-book and that you’ll be able to create the life of your dreams by taking control of your emotions and mastering your mind.

Let me wish you all the best with your new endeavors. I’m very much looking forward to hearing from you on my website.

If you have any questions send me an email at thibaut.meurisse@gmail.com

• Click here to connect with me on my Facebook page. • Click here to follow me on YouTube. • Click here to check out my author page.

Thanks a lot!

Thibaut Meurisse Founder of Whatispersonadevelopment.org

Other books by the author:

Goal Setting: The Ultimate Guide to Achieving Goals That Truly Excite You

Habits That Stick: The Ultimate Guide to Building Powerful Habits That Stick Once And For All

Productivity Beast: An Unconventional Guide to Getting Things Done

The Greatness Manifesto: Overcome Fear and Go After What You Really Want

The One Goal: Master the Art of Goal Setting, Win Your Inner Battles, and Achieve Exceptional Results

The Thriving Introvert: Embrace the Gift of Introversion and Live the Life You Were Meant to Live

Upgrade Yourself: Simple Strategies to Transform Your Mindset, Improve Your Habits and Change Your Life

Wake Up Call: How to Take Control of Your Morning and Transform Your Life

Didyouenjoythisbook?

IfyoubeneNitfromthisbook,makesuretoleaveareviewonAmazon.Youcouldinspire other people like you tomake changes in their lives aswell. And thatwouldmeansomuchtome!Thankyouforyoursupport!!Thibaut