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Date : ___________________ *Be still for at least five minutes before the start of your day
Awareness “Awareness is the first step of change management, it starts from the mindset level.� ~ Pearl Zhu ~ Throughout the course of your week give attention to what you're thoughts, words, actions and reactions. What did you notice?
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Gratitude “Cultivate the habit of being grateful for every good thing that comes to you, and to give thanks continuously. And because all things have contributed to your advancement, you should include all things in your gratitude.� ~ Ralph Waldo Emerson ~
At the end of each week, write one to three things you really, really feel grateful for:
Week #1____________________________________________________________________________________
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*Each day mentally offer well-being to any one you may harbor undesirable feelings towards.
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Affirm “Do not let the memories of your past limit the potential of your future. There are no limits to what you can achieve on your journey through life, except in your mind.” ~ Roy T. Bennet ~ Write a simple positive affirmation & repeat it twice a day preferably in the am and pm. E.g. May I be well, I have incredible family and friends or whatever makes you feel empowered! Each week change it or keep it the same. The guide to creating an affirmation with a few examples is available on the next page. Week #1_____________________________________________________________________________________
_____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ Check each day affirmed. ☐ Sun ☐ Mon
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Week #2_____________________________________________________________________________________
_____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ Check each day affirmed. ☐ Sun ☐ Mon
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Week #3_____________________________________________________________________________________
_____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ Check each day affirmed. ☐ Sun ☐ Mon
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Week #4_____________________________________________________________________________________
_____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ Check each day affirmed. ☐ Sun ☐ Mon
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*Take a moment to be still (at least five minutes) and ask for guidance for the course of your day.
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Daily Affirmation Daily affirmations are simple, positive statements declaring specific goals in their completed states. Although they sound rather basic at that level, these empowering mantras have profound effects on the conscious and unconscious mind. ~Jack Canfield ~
Steps to creating an Affirmation 1. Use the present tense. 2. State it in the positive. Affirm what you want, not what you don’t want. 3. Keep it brief. 4. Make it specific. 5. You can include an action word ending with –ing. 6. Include at least one dynamic emotion or feeling word. 7. Make affirmations for yourself, not others.
“We all talk to ourselves. A major key to success exists in what we say to ourselves, which helps to shape our attitude and mindset.” ~ Darren Johnson ~ My mind is alert, my body is healthy and my soul is at peace. The more peaceful I am inside, the more peace I have to share with others. I am the architect of my life and business: and the interior designer of its content. I transcend stress of any kind. Life supports me in every possible way. My relationships are getting stronger and deeper every day. My business continues to grow, expand and thrive. My creative energy leads me to new and brilliant ideas. Happiness is a choice; each day I choose to find the happy within. I am fully equipped to overcome any obstacles or challenges. I am courageous! I abandon my old habits and take up new, more positive ones. I am divinely guided and protected at all times. I am worthy! Everything that I experience is happening for my ultimate good. Whatever I need to know is revealed to me at exactly the right time. Wellness is the natural state of my body. I look for the good in every situation, circumstance and in everyone. Today, I am awake, aware and focused. I am at peace with all that has happened, is happening, and will happen. I am love, therefore I love what is. I am filled with gratitude for everything I have. I function from a place of authenticity and integrity. “It’s not what you say out of your mouth that determines your life, it’s what you whisper to yourself that has the most power.” ~ Robert Kiyosaki ~
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Empower Your Morning “I’ve found that the first thirty minutes of my day have the biggest impact on how I feel for the rest of my waking hours.” ~ Molli Surowiec ~ Write 1-3 activities that will jump start your morning with positivity, power and energy ! What are they? E.g. exercise, meditation, having a cup of coffee, time with family or time for self, etc. Write how much time you can commit to: ____________ # 1 __________________________________________________________________________________
____________________________________________________________________________________________ Check each day practiced. ☐ Sun ☐ Mon
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#2___________________________________________________________________________________
____________________________________________________________________________________________ Check each day practiced. ☐ Sun ☐ Mon
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#3 ___________________________________________________________________________________
____________________________________________________________________________________________ Check each day practiced. ☐ Sun ☐ Mon
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#4 ___________________________________________________________________________________
____________________________________________________________________________________________ Check each day practiced. ☐ Sun ☐ Mon
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*Practice the same morning routine or tweak it until it develops into what works.
How often did you practice your routine and what did you notice? ____________________________________________________________________________________ ____________________________________________________________________________________ ____________________________________________________________________________________ ____________________________________________________________________________________ ____________________________________________________________________________________
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Empower Your Evening Be regular and orderly in your life, that you may be violent and original in your work. ~ Clive Baker ~ Write 1-3 activities that will need you ease into an evening of rest. What does it look like? E.g. Reading, disconnecting from technology, praying, taking a hot shower or bath etc. Write your ideal start time to unwind: ____________ # 1 __________________________________________________________________________________
____________________________________________________________________________________________ Check each day practiced. ☐ Sun ☐ Mon
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#2___________________________________________________________________________________
____________________________________________________________________________________________ Check each day practiced. ☐ Sun ☐ Mon
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#3 ___________________________________________________________________________________
____________________________________________________________________________________________ Check each day practiced. ☐ Sun ☐ Mon
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#4 ___________________________________________________________________________________
____________________________________________________________________________________________ Check each day practiced. ☐ Sun ☐ Mon
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*Practice the same evening routine or tweak it until it develops into what works.
How often did you practice your routine and what did you notice? ____________________________________________________________________________________ ____________________________________________________________________________________ ____________________________________________________________________________________ ____________________________________________________________________________________ _____________________________________________________________________________________
*End the evening by preparing and planning for your tomorrow.
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Most Important “The life you have left is a gift. Cherish it. Enjoy it now, to the fullest. Do what matters, now.” ~ Leo Babauta ~ Write down what most important to dos or don’ts each week. It’s a great way to identify the outcomes you’re striving for each week, be much more organized, spend time with friends/family, to react and respond from a place of empathy and understanding, practice saying “no” etc. Check if achieved Week #1__________________________________☐ ____________________________________________ ☐
__________________________________________☐ ____________________________________________ ☐ __________________________________________☐ ____________________________________________ ☐ __________________________________________☐ ____________________________________________ ☐ __________________________________________☐ ____________________________________________ ☐ Week #2__________________________________☐ ____________________________________________ ☐
__________________________________________☐ ____________________________________________ ☐ __________________________________________☐ ____________________________________________ ☐ __________________________________________☐ ____________________________________________ ☐ __________________________________________☐ ____________________________________________ ☐ Week #3__________________________________☐ ____________________________________________ ☐
__________________________________________☐ ____________________________________________ ☐ __________________________________________☐ ____________________________________________ ☐ __________________________________________☐ ____________________________________________ ☐ __________________________________________☐ ____________________________________________ ☐ Week #4__________________________________☐ ____________________________________________ ☐
__________________________________________☐ ____________________________________________ ☐ __________________________________________☐ ____________________________________________ ☐ __________________________________________☐ ____________________________________________ ☐ __________________________________________☐ ____________________________________________ ☐ Freedom is not the absence of obligation or restraint, but the freedom of movement within healthy, chosen parameters. ~ Kristin Armstrong ~
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Going Inward “Those who travel outward seek completeness in things; those who gaze inward find sufficiency in themselves.” ~ Liezi ~ Write at least one behavior or habit you would like to improve, change or let go of.
____________________________________________________________________________________________ ____________________________________________________________________________________________ ____________________________________________________________________________________________ *Consistently work on improving, changing or letting go until the desired outcome is achieved. Write 1-3 impactful step(s) or action(s) you can take to get there: # 1 __________________________________________________________________________________
____________________________________________________________________________________________ ____________________________________________________________________________________________ Check each day you took action. ☐ Sun ☐ Mon
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#2___________________________________________________________________________________
____________________________________________________________________________________________ ____________________________________________________________________________________________ Check each day you took action. ☐ Sun ☐ Mon
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#3 ___________________________________________________________________________________
____________________________________________________________________________________________ ____________________________________________________________________________________________ Check each day you took action. ☐ Sun ☐ Mon
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#4 ___________________________________________________________________________________
____________________________________________________________________________________________ ____________________________________________________________________________________________ Check each day you took action. ☐ Sun ☐ Mon
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How often did you take action and overcall how did it feel? _______________________________________________________________________________________ _______________________________________________________________________________________ _______________________________________________________________________________________
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Challenges "Every great accomplishment rests on the foundation of what came before it; when you trace it back, you'll see one small step that started it all." ~ Stephen Guise ~ Note any emotions, thoughts, circumstances or situations that PREVENTED you from following through.
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____________________________________________________________________________________________ ____________________________________________________________________________________________ ____________________________________________________________________________________________ ____________________________________________________________________________________________ ____________________________________________________________________________________________ “You’re not obligated to win. You’re obligated to keep trying. To the best you can do every day.” ~ Jason Marz~
Write what results or outcomes achieved. ____________________________________________________________________________________ ____________________________________________________________________________________ ____________________________________________________________________________________ ____________________________________________________________________________________ ____________________________________________________________________________________ ____________________________________________________________________________________ ____________________________________________________________________________________ __________________________________ ______________________________________________________________________ 10 | P a g e ________________________________________________________________
Reflect “Sometimes, you have to look back in order to understand the things that lie ahead.” ~ Yvonne Woon ~ What recurring patterns did you notice?
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____________________________________________________________________________________________ ____________________________________________________________________________________________ ____________________________________________________________________________________________ ____________________________________________________________________________________________ ____________________________________________________________________________________________ ____________________________________________________________________________________________ “Many times what we perceive as an error or failure is actually a gift. And eventually we find that lessons learned from that discouraging experience prove to be of great worth.” ~ Richelle E. Goodrich ~
Additional Thoughts __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________
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Strengths /Superpower “Anyone can give up; it is the easiest thing in the world to do. But to hold it together when everyone would expect you to fall apart, now that is true strength.� ~ Chris Bradford ~ Reach out to your closest friends, family, co-workers and ask them to identify your top 3-5 strengths/qualities. Write them below. Put a star next to the reoccurring top three strengths/qualities. #1 _________________________________________________________________________________________
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Reconnect Make a list of all the things that sparks joy, happiness and peace in the following areas. Put a check mark next to the area that needs your immediate attention.
☐ Career/Job/Business _____________________________________________________________________
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☐ Family/Friends _________________________________________________________________________
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☐ Romance/Love __________________________________________________________________________
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Reconnect con’t ☐ Finances ________________________________________________________________________________
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☐ Growth/Development ____________________________________________________________________
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☐ Fun/Leisure _____________________________________________________________________________
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Reframe Make a list of words or perceptions you would like to reframe and use to empower and uplift e.g. Failure = feedback, chaos = get organized, fear = fuel or my stressful emotions are my signal to explore what I need change, adjust or let go of
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Release etc… Make a list of judgements, labels, beliefs (see the below worksheet) and expectations you have about yourself and others e.g. I am not good enough. I’m a perfectionist, he’s an idiot, she’s crazy, I never have enough time (insider tip, time can be gained by delegating, asking for help, reducing distractions or by giving ourselves permission to say no)
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One-Belief-at-a-Time Worksheet On the line below, write down a stressful concept about someone with whom you haven't forgiven 100 percent. (For example, “He doesn’t care about me.”) Then question the concept in writing, using the following questions and turnarounds. (Use additional paper as needed.) When answering the questions, close your eyes, be still, and witness what appears to you. Inquiry stops working the moment you stop answering the questions. Belief: _____________________________________________________________________________________
____________________________________________________________________________________________ Now investigate each of your statements, using the four questions of The Work, below. Always give yourself time to let the deeper answers meet the questions. Then turn each thought around. For the turnaround to statement 6, replace the words “I don’t ever want to...” with “I am willing to...” and “I look forward to...” Until you can look forward to all aspects of life without fear, your Work is not done. The four questions Example: Paul doesn’t listen to me. 1. Is it true? (Yes or no. If no, move to 3.) __________________________________________________ 2. Can you absolutely know that it’s true? (Yes or no.) _____________________________________ 3. How do you react, what happens, when you believe that thought?
____________________________________________________________________________________________ ____________________________________________________________________________________________ ____________________________________________________________________________________________ a) Does that thought bring peace or stress into your life? b) What images do you see, past and future, and what physical sensations arise as you think that thought and witness those images? c) What emotions arise when you believe that thought? d) Do any obsessions or addictions begin to appear when you believe that thought? (Do you act out on any of the following: alcohol, credit cards, food, sex, television etc.) e) How do you treat the person in this situation when you believe the thought? How do you treat other people and yourself? 4. Who would you be without the thought?
____________________________________________________________________________________________ ____________________________________________________________________________________________ ____________________________________________________________________________________________ Turn the thought around a) To the self. (I don’t listen to myself.) b) To the other. (I don’t listen to Paul.) c) To the opposite. (Paul does listen to me.) Then find at least three specific, genuine examples of how each turnaround is true for you in this situation. © 2017 Byron Katie International, Inc. All rights reserved. thework.com - 22 May 2017
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Ask Make a list of things you could use help with, whether it’s at home, work, business, whatever you need. There is power in asking (speak with clarity and kindness in your request).
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Give There are so many benefits to giving, such as a sense of purpose, fulfillment, sharing your expertise, learning a skill. Make a list of the different ways you would like to give back, to others, your community or the world at large, such as helping a friend or family member, volunteering your time and efforts, donations (money, toys, household items), giving to a cause, mentoring, or whatever giving back looks like for you.
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Self What was the most insightful lesson(s) you learned about yourself and what were the most impactful changes made and how did it change or shift your life, business and those around you.
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Celebrate This is where you get to detail how you’re doing to celebrate the wins, lessons learns, patterns identified and goal accomplished. YOU did the work and now it time to reap the reward.
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NOW GO DO IT! “Smile and let everyone know that today, you’re a lot stronger than you were yesterday.” ~ Drake ~
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