Write a list of:
Make a list of 10 things you could do for yourself. It does not have to be anything big, but something that brings you positive feelings.
Complete at least 2 a week!
Think of everything you need to achieve by tomorrow or the day after. Write down each of these goals on separate post-it notes and put them up somewhere you can see them easily.
It doesn’t have to be anything big, it can be simple but most importantly, it needs to be achievable.
At the end of each day, have a look at your post-it wall and replace any that is completed by a new note describing how you feel!
On a piece of paper, write down an activity you may be at risk of not doing.
Split your paper in 4 quadrants.
Now let’s look at changing those negative thoughts:
On a scale from 1 to 10, how do you feel about hitting the goal now?
The goal of this exercise is to create a 30-minute habit for 5 times a week.
Write down the habit you wish to take – it might be running, cycling, reading, cleaning at home, anything really…
For the first week, make it to 5 minutes a day for 5 times and keep a log in a journal or on your phone.
For the second week, increase this by another 5 minutes. And keep going every week until you reach your 30-minute goal for 5 days a week!
Maybe even reward yourself once you go there!
Write down 10 things that you will take up that might take you just outside your comfort zone. It doesn’t have to be anything really big, just stretching you a bit.
Every day, complete one item on the list. And at the end of the day, write down: “Today I was confident and I did …………. and tomorrow, I will be confident and I will achieve ……………!”
Take a goal or activity you want to achieve and write it down on a piece of paper. That’s your big goal!
Now, define when you wish to reach your goal and describe in details what needs to be achieved and what might get in the way of achieving it by the end. That’s 100% of the goal!
Next, describe the same – what needs to be achieved and what might get in the way of achieving it – but this time by 50% of the period – when would that be?
Finally, do that one more time – what needs to be achieved and what might get in the way of achieving it – but this time by 50% of the period – again, when would that be?
Off you go! You have now set yourself up for success!
Random Acts of Kindness, Visualisation exercises, Breathing and Meditation, Reflecting on your heroes and heroins in life, Reframing perspective by thinking what advice a friend would give you …
There are many more tools to develop Mental Toughness!