Overcoming Limiting Beliefs through Journaling: "I will do (goal because..."
Key takeaways:
• Create a sentence starting with 'I will'
• Add five dot points every day to finish the sentence.
• Repeat this every day for a year and have 365 reasons to break limiting beliefs and remind oneself.
• The dot points could include reasons/actions for wanting a certain body type.
• The practice seems trivial but can be incredibly powerful in the long run.
Transcript:
Speaker 1
Knows? But you would start a sentence with, I will have call it that athlete's body that I like that I really want because and then every morning you might finish that sentence with five dot points. Then the next day you finish it with five dot points more next day you finish it with five more dot points and these might be things like because I understand that eating healthy is something That I really do enjoy every time I do it or it might be because I regularly go to the gym or it might be because I am researching how to actually do this. You know what I mean? And what you and even if it's just one answer to that because statement a day by the end of a year you've got 365 reasons why you are actively breaking that limiting belief and reminding Yourself that every day like it seems so trivial and nominal but I think it's I don't know it's incredibly powerful to do it over a consistent period of time.)
- Time 0:18:22
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(highlight:: Using a Daily Lifestyle and Habits Audit to Evaluate Your's Life Direction
Key takeaways:
• The lifestyle and habits audit involves using a journal page with three columns.
• The first column lists actions taken that day with check marks in either a positive or negative column.
• The second column represents the worst version of oneself and the third column the best version of oneself.
• By looking at which column has more marks, one can determine the direction their life is moving.
• The audit can help identify habits and environments that are contributing to positive or negative lifestyle decisions.
Transcript:
Speaker 2
That. And you call this lifestyle and habits audit. And just to kind of do a recap for people, what you do is you take a journal page and then you break it down into three columns. And then the first column, you put actions as the heading. And then the second, you put the worst version of yourself. And then in the third column, you put the best version of yourself as the heading. And then in the first column, you list all the things you did that day. And then you put a check mark for that action in either the negative or positive column. And what you can do is you can see which column has more marks in it. And what this can do, it sounds like, is it can give you a sense just at glance at the page of which direction your life is moving, you know, whether it's moving towards or away from the person You want to be. So that's the lifestyle audit part of it. And then it can help you think about what habits and environments are reinforcing either the good or bad lifestyle decision, you know, like what's helping you or what's hindering you.)
- Time 0:22:29
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(highlight:: Daily Reflection Journaling: Five Questions to Ask Yourself Every Day
Key takeaways:
• Journaling as a daily reflection involves asking five questions each day: what excited the individual, what drained them of energy, what they learned, what they were grateful for, and how they pushed the needle forward.
Transcript:
Speaker 2
Another journaling practice you recommend is journaling as a daily reflection. And you recommend asking yourself five questions each day as you look back on your day. Those questions are what excited me, what drained me of energy, what did I learn, what am I grateful for, and how did I push the needle forward?)
- Time 0:23:41
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(highlight:: Challenge Stubborn Opinions by asking "How much would you bet that you're right?
Key takeaways:
• Journaling with hypothetical bets can be a helpful decision-making tool.
• Asking someone how much they would bet on their opinion can cause them to reconsider.
• Putting a number and money on an opinion can make both parties hedge their bets.
• The practice can be useful in combating catastrophizing.
Transcript:
Speaker 2
I love that like do the journaling where like you bet money, right? Like hypothetically, like how much would I bet reminds me of we've had, I don't know if you know heard of Annie Duke, she used to be professional poker player and she's written a lot of Books about decision making.
Speaker 3
Yeah, yeah, yeah.
Speaker 2
Yeah. Yeah. And she has this in one of her books, she talks about, if you've got an opinion or you got someone who's got this opinion that it's just, it's kind of dumb and they're being really stubborn About it, ask them, how much would you bet that you're right? And like actually put a number and like, and actually maybe get a number, like, are you 70% sure, 80% sure and put money to it? And it causes immediately when you do that, it causes you and maybe the other person to start hedging your bets a little, you're like, well, maybe, well, if you put it that way, maybe not. So I like that idea. It's like, if I'm having catastrophizing, like, okay, if I were to say that I had a bet $1,000 that this would come true, would I make that bet? And probably the answer would be)
- Time 0:33:20
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