mindset muscle makeover workbook · mindset muscle makeover workbook 01 action step: advantages...

MINDSETMUSCLE MAKEOVER WORKBOOK

How to challenge self limiting beliefs.

Understand the Connection

Between Your Mental & Physical Habits

Identifying Your Inner Critic

Get Over Your Blame & Shame

HOW TO MAKE YOUR MIND WORK FOR YOU WHILE WORKING TOWARDS

YOUR GOALS.

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M INDSE T MUSCLE MAKEOVER WORKBOOK 01

ACTION STEP: ADVANTAGES & DISADVANTAGES OF CHANGE

All change can bring some resistance. However, if you can identify your underlying fears, or any potential disadvantages at the start of your transformation process, you can feel empowered at the onset, rather than held back by any internal resistance.

Under the heading "Disadvantages" column, include any psychological or emotional benefits you get from avoiding making the change, as well as any disadvantages that making the change might bring for you. It is important to acknowledge what "payoffs" you are getting from not making the change, to help you decide how important it is to you to make the change and whether you really want to make it.

ADVANTAGES

DISADVANTAGES

MINDSE T MUSCLE MAKEOVER WORKBOOK 02

ACTION STEP: COMMITMENT DEVICE & COMMITMENT CARDS

Step 1: Design your future actions by using a "commitment device" strategy. This will improve behavior by either increasing the obstacles or reducing effort needed for the good behavior.

Ex: Buying food in portioned rather than bulk, creating a new route so you don't drive by the drive thru on your way home.

Step 2: Reduce the difficulty of starting. Build the habit of starting by creating a ritual that makes it easy.

Step 3: Verbalize your implementation intention: "/ will do X behavior on (date) and (time).

Create Commitment Cards: Write your goal down on five individual index cards . Give each card to one person in your life with whom you feel comfortable sharing your goal and can lean on for support and accountability.

ACTION STEP: BUILDING YOUR FUTURE SELF

Change is exciting. Visualizing your future self helps to align the image with your actions and emotions about the changes that will take place. Your mind loves to think in terms of pictures. Imagine who you want to become in the next three months. How do you feel, look, think, speak, handle certain situations? Identify five characteristics of your future self.

ACTION STEP: YOUR GREATEST HITS LIST

What are some of your past accomplishments and personal strengths?

When have you achieved a goal that you thought was impossible?

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What qualities helped you reach that goal?

Think back throughout your entire life. You have likely achieved more than you give yourself credit for.

What are the personal strengths, talents, and accomplishments that make up your greatest hits list?

STRENGTHS

ACCOMPLISHMENTS


HOMEWORK: BUILDING YOUR SYSTEM

Self-discipline comes from building routines and systems that work consistently well in the long term. If your goal is something you want to incorporate into a lifestyle, then it must be based on YOUR preferences. Identify the key areas of behavior that are in line with your goal.

Answer the questions below in your journal and create an individualized plan that will set you up for success.

What are the things that must be present in order for you to successfully reach your goal?

What potential obstacles do you foresee?

Can you proactively come up with a back-up plan if the situation is not ideal?

What are the behaviors you enjoy doing that are in line with your goal?

What must happen daily for you to reach your goal?


What must happen weekly in order for you to reach your goal?

How can you create an environment that sets you up for success?


What are the dominant beliefs you adopted from the following influences?

MOTHER:

FATHER:

CHILDHOOD:

SPOUSE:

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ACTION STEP: ORIGIN OF BELIEFS

Your beliefs make up your life experience and have been influenced by past experience and upbringing. The key players in your childhood have likely influenced your beliefs about who you are, what you are capable of, as well as the world around you. Reflect on how the people of your past and your present influence your current belief syst em. Consider their impact on your body, food, money, other people, their tendencies to judge, take ownership (or not), be positive influences, and any other ways in which they have influenced your mindset. Remember, this is not about blame. It is an opportunity to learn, to forgive, and to free yourself from potential inaccurate or harmful limiting beliefs.


ACTION STEP: BUILDING IDENTITY BASED HABITS

What are the daily habits of the person you want to become? Do they work out regularly, meditate, prepare healthy meals, spend time with their families, compliment themselves, feel confident in social events, or have a regular self care practice?

List 3 keystone habits of the person you are working towards becoming.

ACTION STEP: CREATE YOUR HABIT CYCLE

The habit cycle is built from a cue, a reward, and the ensuing establishment of a routine. The process of creating and breaking habits is the same...

1. Identify the cue triggering the behavior 2. Identify the potential reward 3. Create a new routine which elicits the same reward.

In your journal, identify your old cue (remains the same), your new reward that aligns with your goal, and the new routine.

Ex: Before: stress (cue) binge eat (routine) relief (reward) After: stress (cue) refreshing walk (routine) relief (reward)

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Routine

Cue Reward


What is the ANT?

When and in what situation did it Occur?

ACTION STEP: ELIMINATE YOUR A.N.T'S

Record the situations in which you say something negative about yourself or a negative assumption about a situation and write them in the left hand column.

In the right hand column, list alternative possible thoughts that balance thefirst statement by putting it in a more realistic or positive perspective that you can say to yourself in the situations when you find your particular ANTS occurring.

There is no right or wrong, just try to create possibilities that might work for you to take the anxiety out of the situation and make you feel more positive.

What you are trying to achieve is a change in your feelings, and ultimately your thinking.

AUTOMATIC NEGATIVE THOUGHT:

REALISTIC RE-FRAMED THOUGHT


HOMEWORK: CREATE A NEW BELIEF THROUGH AFFIRMATIONS

Refer back to the Origins of Beliefs exercise. The dominant limiting belief from your past likely challenges your confidence in your ability to reach your goal. Choose the dominant thought that is holding you back from reaching your goals. Consider the belief that is limiting you. Think about the following when you create your affirmation.

o Identify the ways it is limiting you o How would you would prefer to act and feel? o Think about the benefits you would have with this new belief? How would life be different? o Make a turnaround statement that affirms what you want. o Use your turnaround statement daily by writing it in your journal and repeating it throughout the day

Create a powerful affirmation, written as though your specific goal has already been achieved.

"lam.."

NEW POWER MANTRA:


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REFLECTION: UN-INVITE YOURSELF TO THE PITY PARTY

FORMULA FOR CHANGE: EVENT+ RESPONSE = OUTCOME

Pay attention to when your inner victim comes out this week. Focus on the thoughts, words, and actions you may use to empower the victim instead of taking ownership.

o Are you operating as a Victim or an Owner? o When are you most likely togo into Victim mode? o Do you wear the martyr mask? If so, how? o What situations, environment, or people are present when you are most prone to feel like the Victim? o TURN IT AROUND: Ask yourself: How can I own this situation?

MINDSET TOOL: 5 THINGS I CAN DO ABOUT THIS NOW

Adapted from Steven Chandler's Reinventing Yourself. Whenever you are stuck on aproblem, take yourself out of the place of victim and into the owner mindset by brainstorm-ing a list of at least five solutions to your problem that you can take immediately. Do not stop thinking until you think of five options. Then, take action.

If you want a change of outcome, change your response


MINDSET TOOL: MINDSET TOOL: TRADING "SHOULD" FOR "WANT"

Use your new knowledge of owning your verbiage and your life by rephrasing the way you speak about your goals. Rather than saying"I have to do...xyz, say, "I CHOOSE to..." Remem-ber, making a choice is incredibly empowering and simply changing your language is shift-ing towards becoming an Owner.

HOMEWORK: CHARACTER STRENGTHS ASSESSMENT

Knowing your unique strengths affirms your own identity, something that cannot be mea-sured or taken from you. Strengths are the psychological characteristics through whichwe honor and express what we value in life. A character strength is a trait that you do con-sistently well and by knowing and improving your individual strengths, you can increase your well being and personal fulfillment. Knowing your strengths leads to increased confi-dence, personal satisfaction, empowerment, and resilience. Being able to know and utilize your strengths brings you closer to the most authentic version of yourself. People who are aware of and use their character strengths to achieve goals feel more fulfilled & happy in their daily lives. There is a strong connection between your character strengths, well being, and life satisfaction. Increasing your confidence and fulfillment, as well as reaching your goals becomes more personalized when you understand your individual strengths and adds another dimension to the self exploration process you have already begun.

Take the character strengths assessment on www.viacharacter.org

What are your top 5 strengths?

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ACTION STEP: BUILDING SELF ESTEEM --THE LIST OF 3's

List 3 positive characteristics that you have

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List 3 things that you are proud of about yourself

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List 3 things that you have achieved

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List 3 ways in which you can treat yourself if you are feeling down

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List 3 things you can do to make yourself laugh

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List 3 things you can do or have done in the past to help someone else

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List 3 things that you can do to help you feel good about yourself

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Complete the following sentence: "Looking at the above makes me realize that/ ..."

ACTION STEP: DESIGN A PERSONAL MISSION STATEMENT

A personal mission statement provides clarity and gives you a sense of purpose. It defines who you are and how you will live. Consider all of your life roles (career, community, family} and think about the legacy you want to leave. Mission statements are designed to to pro-vide direction and an enduring sense of purpose. Creating a personal mission statement is connecting with your own unique purpose and the profound satisfaction that comes from fulfilling it.

o Identify past successes o Identify core values o Identify contributions o Identify future goals


MINDSET TOOL: WATCHING THE MOVIE OF YOUR LIFE

Practice developing some self-compassion by imagining you are watching the movie of your life. Rather than taking one scene and berating yourself for a particular "slip up," failure, etc. take this isolated scene as part of the grand production. Watch it play out. Would your outcome be the same without the negative self-talk? Did you gain anything from this expe-rience?

MINDSET TOOL: PRACTICAL PESSIMISM

Sometimes, it is not easy to stay positive, to keep an optimistic viewpoint in all situations, or when you are struggling to reach your goals. In your worst-case scenario, in your mind. Then, ask "If that happe ned, could I handle it?"

o "What would I do?"

o Actually take out a piece of paper and PLAN OUT the steps you'd take to manage.

o It might be unnerving, but it allows you to take ACTION by recognizing that although the outcome may not be what we hope for, we can survive and move forward.

MINDSET TOOL: CHANGE. ACCEPT. LET GO

In any situation, you have the opportunity to turn the focus inward. Ask...

o What's happening with my thoughts, emotions, actions? o What meaning am I creating? o What are my options?

CHANGE: What can I change? (Environment, Situation, Response)

ACCEPT: It is as it is. I don't have to judge it as good or bad. I can keep my options open.I don't have to try to fight it or try to stop it. It will pass

LET GO: Is it worth it? Is it something I can leave or let go of and move on from What can I do that will best help me right now? CHANGE, ACCEPT, OR LET GO?


MINDSET MUSCLE MAKEOVER REFLECTION

Congratulations on flexing that mindset muscle ladies! I hope you gained someinsight about your goals, expectations, and habits as they relate to your own continuous per-sonal development. Remember that your mental and physical are inextricably linked, and by using the tools, and exercises in this program you can always find opportunities to change your perspective and your situation in order to reach your long term goals. Take some time to con-sider the following questions about your learning experience and personal growth.

What changes did you make that got you closer to your long term goal? What did you learn about yourself and your habits?

What changes in your habits do you intend to maintain ?

Did this program help you generate awareness about more than just your goal? What beliefs did you let go of?

What beliefs did you adopt?

Has your definition of success changed?

Do you feel more confident in your ability to reach goals in the future?

Identify the top three factors necessary for you to thrive as your most empowered self.

mindset muscle makeover workbook · mindset muscle makeover workbook 01 action step: advantages...

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