Technique to uncover, track, and analyze the All of What You Do.

PREPARE

Begin by recalling every activity tracked by time that you engaged with today.

Now do the same for yesterday.

To challenge yourself, use your iPhone’s metadata, for example, to corroborate your activity specifics.

Do your best to capture all activities and account for your time to a quarter of an hour.

Now, think about the next few days and estimate what is to come. Adjust as the day unfolds.

Analyze your data.

OUTCOME

Track your activity down to the quarter of an hour to gain awareness of what you do with your time.

Download Example with Template

Then share your experience with ThirtySpoke@gmail.com

HEADS UP: I’m working this activity myself (see example live as it unfolds in the link above) and it’s a challenge!

I had no idea how much I actually did in a day let alone a week!

It was eye-opening and caused me to evaluate how I want to spend my time.

We’ll discuss at the next coaching session. I’m excited to hear about what you discover about yourself :)

Choose the journal topic that resonates with you today.

Estimated: 5 minutes for completion

*Indicate whether or not you would like to post to your cohort for feedback (Anonymous is always default).

The number one indicator of whether or not a client will achieve their goals is their ability to change their behavior.

Learn how to consciously celebrate yourself so you can take action, reinforce progress, stay on track, reach your goals…and enjoy it all along the way too!

As a child, were you ever scolded for gazing dreamily out the window? Our parents and teachers presumed that a wandering mind was a hindrance, but neuroscience researchers find that daydreamers actually score higher on creativity scales.

Making time for free-flowing thought allows for almost effortless disentanglement of the jumbled information in our minds. Just as our muscles gain flexibility through gentle stretching, new insights are more likely to surface when we're relaxed. For best results, approach your daydreaming session with intention: You must be able to notice when you are in this state and pull yourself out at will. This requires some practice.

Action step:

Choose a photo or work of art that feels relaxing to look at, perhaps a calm ocean scene or some flowers against a bright blue sky. Consider that the color blue is calming; orange stimulates creativity.

Set a timer for five minutes.

Sit comfortably and gaze at the picture.

Allow your mind to wander while keeping the focus on the feeling you get from the image, and keep a pen and notepad nearby to jot down any flashes of inspiration.

More than 50 percent of the surface of the brain is devoted to processing visual information.

Closing our eyes frees up the energy associated with that 50 percent, allowing our brains much needed recovery.

We can tap into the unconscious processes that help us connect with our innovative ideas and solve problems more efficiently simply by decreasing visual input.

Action step:

Create a cozy nap environment without the expectation of falling asleep.

Taking that pressure off of ourselves goes a long way toward relaxation and leads to increased productivity.

Consider playing some soothing music to help drown out any distracting noises.

Allow your eyelids to gently close, and with journal or voice recognition software, observe any thoughts that arise.

Chakra Study energizes our organs, mind, and intellect to function at their best level. Although chakras have not been thoroughly examined in medical studies, recent studies investigating the benefits of meditation and mindfulness suggest it helps people manage anxiety, stress, depression, pain, and symptoms related to withdrawal from nicotine, alcohol, or opioids.

Situation There are incessant thoughts that won't leave the mind.

Feeling Wheel Bad > Stressed > Overwhelmed | Out of Control

Reading by GAD-Specialists 3 Steps to Less Worry and Anxiety

Key Takeaways

• Having negative thoughts is normal.

• Persistent negative thoughts lead to anxiety.

• Trigger Thoughts are the start of your worry process: involuntary; cannot be controlled.

• In contrast, worrying is something we choose to do. You have the power to choose not to worry.

• Practicing Worry Postponement is a technique to disengage from Trigger Thoughts.

Action Outcome 1 Identify Trigger Thoughts that initiate the worry process.

Action Outcome 2 Differentiate between Trigger and Worry.

Action Outcome 3 | Practice Worry Postponement technique.

Assessment & Feedback: Record Trigger Thought Log

Synthesizing applied neuroscience with nutrition and behavior for improved overall-wellbeing (webpage still in development!).