Hey friends 
Here are the Doable ideas, Reflections and Mindfulness to try out this week.
Doable ideas 💭
For avid podcast listeners: try to recall one thing you learnt from what you listened to today. See how you can apply that knowledge in whatever you’re doing.
It might change your life.
Reflections 🪞
Did I miss accomplishing an important habit or step in my routine today? Why? How can I prevent it from happening again?
Mindfulness 🧘🏻♀️
On a scale of 1 to 10, how much do you trust yourself?
If it’s anything below 5… it will be my job this week to pursuade you why keeping promises to yourself is crucial.
Stop Shouting Affirmations in the Mirror
My therapist suggested me to give “afffirmation” a try in an attempt to practise self-compassion –
with a TWIST.
Instead of shouting affirmations at the beginning of the day to yourself like “I am enough”, or one of my personal favourites, “I am capable of doing great things”, do this instead:
Ask yourself what are the 3 amazing qualities you have demonstrated today.
I incorporated that in my daily journaling template and I (religiously) filled that out 90% of the time in the past 6-9 months.
What’s the difference between that and the traditional, almost-mindless affirmation technique, you may ask?
Your Brain Needs Evidence
As Steven Bartlett put it, even if I held a gun against your head and demanded you to believe that I was Jesus Christ otherwise I’d shoot you, you would not believe in me despite being threatened. But if I started curing diseases, turning water to wine etc., you might start to believe in me…
We build our belief system based on evidence.
Not brainwashing ourselves with words we cannot connect with.
If you do affirmation at the beginning of the day when you have not done anything to prove you’re “capable of doing great things”, how are you going to stick through what you set out to do?
To zoom out a bit and look at the life goals you set, how are you going to build the strength, grit and resilience to overcome all the obstacles that come your way, and put in the work consistently for weeks, months, years or even decades?
You need to build evidence for yourself. Every single day.
When you turn on “action mode”, show up and do the damn thing every single day, you start keeping promises to yourself, and you build evidence and confidence that you, indeed, can do great things.
A Note on Self-Compassion
By building evidence for yourself via taking action, you also hold yourself accountable, raise higher standard for yourself, hence increase self-respect and self-esteem.
“Self love is holding yourself to a higher standard than anyone else does.” – Alex Hormozi
This, might be the less-sexy-but-more-practical form of self-care and personal development.
“We don’t rise to the level of our expectations, we fall to the level of our training.” – Archilochus
This is my antidote of lacking self-belief.
If you’re looking for ways to be better or be more self-compassionate, give the new affirmation technique a try.
Ideas Worth Pondering 🧠
Self-signaling is one of the most powerful concepts in psychology. We infer our beliefs and values by our actions. If a step is taken towards commitment, a belief of wanting to commit is reinforced.
– Chris Sparks
If you enjoyed that, please share with others.
Whenever you’re ready, there are 2 ways I can help you:
- Claim your peace of mind with these handpan guided meditation soundtracks.
- Work 1:1 with me to improve your health and wellbeing with music therapy. No waiting list!
Be awesome x
Venus