Test

21

Steps To A

confident

You

the workbook

Copyright Š Fullife Coaching and Training 2014

step 1 :

What Is Confidence?

1. Journal: “What does confidence look like to you?” ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________

2. Rate your self-confidence on a scale of 1 – 10 (1 being low, and 10 being high). ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________

3. Your end of the day thoughts & insights…

Record anything you are thinking or feeling about yourself and your confidence journey. If you are stuck, consider these questions: What did you notice about yourself today? What did you learn about yourself? How did it feel applying these actions? ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________

Copyright © Fullife Coaching and Training 2014

step 2 :

Acknowledge Yourself 2. Create a Victory List.

Look at this list every morning for 1 week.

Write down 10 things you are proud of achieving in the past month, past year and past 10 years.

Past Month

Past Year

Past 10 Years

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

3. Display your successes.

4. Record anything you are thinking or feeling about your confidence journey _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________

Copyright Š Fullife Coaching and Training 2014

step 3 :

Silence Your Inner Critic 1. Notice when and where you hear your inner critic. What does she say? _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _____________________________________________________________________ 2. Is there a common theme, or a common statement? Write this statement/ theme down. _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _____________________________________________________________________

3. Now assess this statement against the following questions:

.Is it true?

_________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _____________________________________________________________________

.Can I prove it? _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _____________________________________________________________________

. When have I proven this statement false? _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _____________________________________________________________________

Copyright Š Fullife Coaching and Training 2014

step 3 :

Silence Your Inner Critic . What can I say to my inner critic to shut her up?

_________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _____________________________________________________________________

4. Record anything you are thinking or feeling about your confidence journey. _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________

Copyright Š Fullife Coaching and Training 2014

step 4 :

Think About Your Thinking 1. Do you have any predominant beliefs/ thoughts about yourself and your life? What are they? ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ 2. Are they helping you or harming you? Are they holding you back or moving your forward? ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ 3. What do you need to start thinking/ believing in order for you to become all you want to be? ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ 4. Record anything you are thinking or feeling about your confidence journey. ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________

Copyright Š Fullife Coaching and Training 2014

step 5 :

Boost Your Confidence With Affirmations 1. Write down any negative or limiting beliefs you have become aware of and look for a common theme. __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ 2. Write out an affirmation that offsets/ neutralizes your limiting belief.

Refer to your email for tips about how to write powerful affirmations. __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ 3. Repeat your affirmation as often as necessary and breathe out any negative feelings you are experiencing at that time.

4. Record anything you are thinking or feeling about your confidence journey. __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________

Copyright Š Fullife Coaching and Training 2014

step 6 :

Acceptance 1. Find a private room with a mirror. Get a scrap piece of paper, look into the mirror and write down everything you like about yourself, as well as the things that you don’t like.

Start with your physical body and appearance, and then move on to your inner qualities, traits and characteristics.

2. Now throw this piece of paper away, and consider this - your real value is NOT on that piece of paper. It is NOT what you look like, or do, or have, or learnt, or acquired, or achieved.

But you are valuable simply as you. You have value because you are part of the human race.

. . .

3. Try this affirmation I am me, therefore I am valuable.

Can you accept that you are valuable just as you are?

Can you accept that all the labels that you used to describe yourself are just that – labels?

4. NO ACTIONS FOR TODAY. JUST ACCEPTANCE!

5. Record anything you are thinking or feeling about yourself and your confidence journey. _______________________________________________________________________________ _______________________________________________________________________________ _______________________________________________________________________________ _______________________________________________________________________________ _______________________________________________________________________________ _______________________________________________________________________________ _______________________________________________________________________________

Copyright © Fullife Coaching and Training 2014

step 7 :

Use Your Body 1. Your coaching action for today and this day forth, is to walk tall with your shoulders back, sit erectly and smile as often as possible (where appropriate).

Try it for a week.

Notice how it makes you feel, and the responses you get from other people, and record your observations here. _______________________________________________________________________________ _______________________________________________________________________________ _______________________________________________________________________________ _______________________________________________________________________________ _______________________________________________________________________________ _______________________________________________________________________________ _______________________________________________________________________________ _______________________________________________________________________________ _______________________________________________________________________________ 2. Record anything you are thinking or feeling about yourself and your confidence journey. ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________

Copyright Š Fullife Coaching and Training 2014

step 8 :

Just Breathe 1. Schedule 5 minutes every morning for 5 consecutive days.

Find a quiet and relaxed environment and sit upright on a level ground.

Relax your body and let your attention flow to your breathing.

Take deep breaths, concentrating on only moving your belly.

Do this for the next 5 minutes.

Set an alarm so you are not distracted with checking the time.

While practicing your deep breathing remove any distracting or negative thoughts and just focus on your breathing.

2. Record anything you are thinking or feeling about yourself and your confidence journey. _______________________________________________________________________________ _______________________________________________________________________________ _______________________________________________________________________________ _______________________________________________________________________________ _______________________________________________________________________________ _______________________________________________________________________________ _______________________________________________________________________________ _______________________________________________________________________________ _______________________________________________________________________________ _______________________________________________________________________________ _______________________________________________________________________________ _______________________________________________________________________________

Copyright Š Fullife Coaching and Training 2014

step 9 :

Adopt An Amazing Attitude 1. Every morning choose an amazing attitude.

2. Re-read your Victory Log.

3. Start a Gratitude Journal.

Every morning write down 10 things you are grateful for (and they need to be different from the day before). Do this exercise for 21 days and watch your attitude transform. ________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________

4. Record anything you are thinking or feeling about yourself and your confidence journey. _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________

Copyright Š Fullife Coaching and Training 2014

step 10 :

Change Your Focus 1. FOCUS ON YOUR BEAUTY. Write down 5 aspects of about your physical appearance that you think are beautiful. Once you have written each item down, fully appreciate them by reading them out loud and breathing them in. Share these 5 items with your best friend or partner. ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________

2. Acknowledge your Inner Beauty.

Write down at least 5 qualities/ characteristics you are proud of, that make you a beautiful person on the inside. ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________

3. Record anything you are thinking or feeling about yourself and your confidence journey. ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________

Copyright Š Fullife Coaching and Training 2014

step 11 :

Forgive & Forget 1. On a scrap piece of paper write down your four biggest mistakes/ regrets.

2. Ask yourself what did I learn from these mistakes/ regrets? ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ 3. How have they made me a better person? ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ 4. Now take the scrap piece of paper with your regrets/ mistakes written on it, and tear it up into a million little pieces and then throw it away.

5. Record anything you are thinking or feeling about yourself and your confidence journey. ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________

Copyright Š Fullife Coaching and Training 2014

step 12 :

Change The Way You Speak 1. Identify any negative words you consistently use to describe yourself and your life.

Write them below. ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________

2. Make a decision today to eliminate those words from your vocabulary and choose more empowering words.

Write down the empowering words that will better serve you and your confidence. ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________

3. Record anything you are thinking or feeling about yourself and your confidence journey. ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________

Copyright Š Fullife Coaching and Training 2014

step 13 :

Accept Compliments 1. When someone pays you a compliment; accept it.

Stop yourself from changing the subject or deflecting it.

Breathe it in and say a simple thank you – that’s all. ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________

2. Record anything you are thinking or feeling about yourself and your confidence journey. ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________

Copyright © Fullife Coaching and Training 2014

step 14 :

Environment Matters 1. Make a list of everyone you spend time with on a regular basis.

Put a (-) sign next to people who are negative and toxic; and a (+) sign next to those who are positive and uplifting. _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________

2. Now make a decision‌ Will you continue spending time with the people who are negative?

If you decide to do so, how will you combat their negativity? _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________

3. If your list is filled with negative people - what can you do to find more positive people in your life? _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________

Copyright Š Fullife Coaching and Training 2014

step 14 :

Environment Matters 4. How can you be a positive influence in your friends & family’s lives? ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________

5. Record anything you are thinking or feeling about yourself and your confidence journey. ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________

Copyright Š Fullife Coaching and Training 2014

step 15 :

Feel The Fear & Do It Anyway

1. What are your afraid of doing?

_________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ 2. Identify your smallest fear?

You can do this by rating each item on a scale of 1 – 10 (1 being least scary, 10 being most scary) __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ 3. What small step can you take today to get you closer to overcoming this fear? __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ 4. Write a fear busting action plan to help you overcome your fear by the end of the year. _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ 5. Record anything you are thinking or feeling about yourself and your confidence journey. _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________

Copyright Š Fullife Coaching and Training 2014

step 16 :

Take Care Of You 1. Nourish your body. How can you better nourish your body? __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ 2. Get moving. What can you do today to get moving? __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ 3. De-stress. How can you unwind today? _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ 4. Spend time with your “gal pals”. Make a date with your girlfriends. _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ 5. Record anything you are thinking or feeling about yourself and your confidence journey. _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________

Copyright © Fullife Coaching and Training 2014

step 17 :

Make A ‘Wow’ First Impression 1. What is your appearance saying about you? __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ 2. How do you want to be perceived?

Is your clothing (the way you dress) in line with this perception? __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ 3. How do you walk into a room? __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ 4. What areas of body language can you work on to create a positive first impression? _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________

Copyright © Fullife Coaching and Training 2014

step 17 :

Make A ‘Wow’ First Impression 5. How can you work on your ‘tone of voice’ to create a positive first impression? _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ 6. How can you show others you are genuinely interested in them? _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ 7. Record anything you are thinking or feeling about yourself and your confidence journey. _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________

Copyright © Fullife Coaching and Training 2014

step 18 :

Say No 1. Where do you fall on the assertiveness scale? _______________________________________________________________________________ _______________________________________________________________________________ _______________________________________________________________________________

2. When or where do you notice that you are unable to be assertive? ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________

3. Record anything you are thinking or feeling about assertiveness and your confidence journey. _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________

Copyright Š Fullife Coaching and Training 2014

step 19 :

Get A Life Vision 1 . LIFE VISION EXERCISE Imagine you are fit and fabulous at 90 years old.

You are sitting on your patio telling your grandchildren, family and friends about your life.

What are you telling them?

Consider all the areas of your life – your health, wealth, significant relationship, family, friends, career, home, spiritual life and personal aspirations.

What did you experience in each of those areas?

What did you achieve? What brought you joy? How did you contribute?

What are you proud of? Where did you make the most difference?

What made your life exciting and inspiring?

Have fun with this exercise. Don’t be “realistic” – be bold and dream big.

Remember your life will never be more than what you make it.

(I suggest you start this exercise in a separate journal.) _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________

2. Record anything you are thinking or feeling about assertiveness and your confidence journey. _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________

Copyright © Fullife Coaching and Training 2014

step 20 :

Bring Your Vision To Life 1. Think about your life a year from now.

What needs to happen for you to start living your life vision?

What would you like more of in your life?

What would you like less of?

What would make your life more fulfilling or more meaningful? _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________

2. Identify your top 3 areas.

What would make the biggest difference in your life a year from now?

(Score each area out of 10 if you are struggling to identify your most important goals.) _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________

3. Set a SMART Goal.

Make sure your goals are SPECIFIC, MEASURABLE, ATTAINABLE, RESONANT & THRILLING. Write your goals down here: _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________

Copyright Š Fullife Coaching and Training 2014

step 21 :

Kaizen scale now? Look back to day 1, how have you progressed? __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________

__________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________

__________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________

Copyright Š Fullife Coaching and Training 2014