wake up call step-by-step workbook - what is personal ... · wake up call step-by-step workbook...
TRANSCRIPT
WakeUpCallStep-by-stepworkbook
I’dliketo thank youagain forpurchasingmyMorningRitualBookandcongratulateyouoncommittingtothecreationofamorningritual thatwillbene<ityouforyearstocome.IreallywantyoutosucceedandI’mascommittedasyouaretoseeingthismorningritualtakeshape.Likeyou,Iwantittobecomesomethingyoucanstickto long-term.Pleasemakesureyouusethisworkbookalongsidethebook. Intheend,yourcommitmentiswhatwilldeterminehowmuchyougetoutofthisbook.
Ifyou’d like to furtherenhanceyour personal development journey, youcancheck outmyotherbooksongoal-setting, habits, andproductivity. Below isanexampleof someonewhoshowedstrongcommitmentandtookimmediateactionafterreadingmybookongoal-setting.That’sthekeytogettingresultsinlife.GoodjobMark!
“Forthose whoare curious, the bookisgeared towardsplanning to achieve anykind ofgoal,fromsimplegoals, suchaseatinghealthier,tomassivedreamslikechangingtheworld.Imyselfhave a loftygoal thatIhave onlyjustbeguntoworkon,and afterreadingthisbook Istoppedeverythingandusedthe stepstolayoutaplanfornotonlyhowIamgoingtoaccomplish this,butwhen.”–MarkR.,US
Let’sgetstartednowJ
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StartingwiththeRightMindset
I’m convinced that trusting yourself and fully committing are two of the most importantfactors when it comes to achieving your goals. Before we get started, please answer thefollowingquestionsashonestlyaspossible:
• Howhighisyourcommitment to creating andimplementingyournewmorningritual?Writedownwhatyou’rereadytodo.Getasspeci<icasyoucan,includingtheamountoftimeyouwanttospendonyourritual eachmorning, andhowyou’dlike to divide thattimebetweentheactivitiesyou’vechosenforit.
• Howmuchfaithdoyouhavethat this bookwillhelpyousuccessfullycreateyournewmorningritual?Howwillyoustrengthenthefaithyouputinthisbook?
1.De=iningyour“Why”
Write down your current expectations for this book and why you want to create a dailymorningritual:
My“why”:
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2.GettingExcitedAboutYourMorningRitual
What would get you excited in the morning? Write down your answers to the followingquestions:
- Ifyoucouldonlyenjoyyourselfduringthetimeyouhavebeforegoingtoworkinthemorning,whatwoulditlooklike?Whatwouldyoudo?Howwouldyouensureyouenjoyyourtime?
- Ifyoucouldonlydoonethinginthemorning,whatwoulditbe?Howwouldbringyouthemostenjoyment?
- Ifyoucouldfeeljustoneemotioninthemorning,whichonewouldmakethebiggestdifferenceinyourlife?
Writedownyourcoreactivity:
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3.IdentifyingandMentallyPreparingforObstacles
Preparationiskeyandwillhelptremendouslyasyoucreatemorningritual.
- Whatmadeyougiveuponyourpreviousattempt(s)tocreateamorningritual?Listeveryreasonhere.
- Whatcouldyoudodifferentlythistimetosuccessfullysticktoyourmorningritual?
- Whatwillyoudowhensomethingunexpectedhappens inyourlife?Will youskipyourmorningritual?IrecommendcomingupwithaplanBtoavoidthesesituations.
PlanBExample:IfIcan’tdomymorningritualinthemorning,I’ldoitintheevening.
Writedownyourcontingencyplan:
*Tip: Forfurtheraccountability, writedownyourcontingencyplanin the“My30-DayPledge”below.
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4.Decidingwhattoincludeyourmorningritual
Select at least one component in each category for your new morning ritual (body, mind,spirit).Beasspeci<icaspossible.Example:AspartofmymorningritualIwill:
-Easilystretch15minuteseveryday-Easilyspend5minutessettingdaily-Easily meditate for 5 minutes each day
It’syourturnnow!Writedowntwoactivitiesyou’llincludeinyourmorningritualforallthreecategories(body,mind,andspirit).
Mybodyrelatedactivities(exercising,eatinghealthier,etc):1.2.
Mymindrelatedactivities (af<irmations, visualizations, goal-setting, empowering questions,etc):1.2.
Myspiritualactivities(contemplatingmymissionorvision,meditating,praying,etc.):1.2.
5.DecidinghowMuchTimetoDedicatetoYourMorningRitual
Writedownthetotalamountoftimeyou’lldedicatetoyourmorningritualeachday.
Iwilldedicate_________tomymorningritualeachmorning.
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6.RemovingDistractions
Writedowneverythingyou’lldotomakeiteasiertoperformyourmorningritual(preparingyourrunninggear,settingyourbooksout,etc.)
Iwilldothefollowing:1.2.3.4.
7.SettingYourselfUpforSuccess
Whatwillyoudothenightbeforetoensurethatyouwakeupfeelingasgoodaspossibleeachmorning?Example:Listeningtorelaxingmusic,meditating,creatingasimpleeveningritual,etc.
Iwilldothefollowing:1.2.3.
8.CommittingtoYourMorningRitual
Makeacommitment tosticktoyourmorningritualeverydayforthenext30days.Don’tbecasualaboutit.Seenextsteptolearnhowyoucanfurtherstrengthenyourcommitment.
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9.Undertakingthe30-DayChallenge
I’dlikeyouto embark ona30-DayChallengewithme. Fill inandsignthe30-DayChallengePledgethat’savailableattheendofthisworkbook.Usethecalendarattheendtocheckyourprogress.
Forthenext 30days Icommittoperformingmydailymorningritual,whichconsists ofthefollowing:1.2.3.4.5.
Tip1:Beforemakinganychangestoyourmorningritual,sticktoitfor2to3months,oruntilitbecomesawell-establishedhabit.Tip2:Thinklong-term.Startwiththemindsetofkeepingyourmorningritualfortherestofyourlife,withvarioustweakstosuityourevolvingwantsandneeds.
10.CreatingAccountabilityWritedownwhatyou’lldotoesureyousticktoyourmorningritualforthenext30daysandbeyond.
HowI’llcreateaccountability:
*Tip1: I encourage you to refer to the accountability partner checklist at the end of thisworkbook.*Tip2:Youcanalsosendmeanemaildeclaringyourcommitmentatthibaut.meurisse@gmail.com.I’dbehappytoserveasyouraccountabilitypartner.
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TakingActionI have to congratulate you again, this time for getting through the entireworkbook. Mostpeopledon’tmakeit this far, butyoudid!You’veshowedstrongcommitment.Nowit’stimeforyoutotakeinspiredaction.
The 30-Day Challenge was designed to help you do just that. Your challenge is verystraightforward:Sticktoyourdailymorningritualforthenext30days.Now,it’stimefortheactionpart!
Feel free to print out the full page version of the calendar available at the end of thisworkbookandputacircleoneachdaytorecordyourprogress.Ialreadycircledthe<irstdayforyouJ.
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FinalWordsIhopeyouenjoyedthisbook and thatcreatingnew habits willbe thebeginning ofamoremeaningfulandexcitinglife.
Iwishyouallthebest,andI’mreallylookingforwardtohearingfromyouonmywebsite!
Ifyouwantkeepworkingonyourselfandmakeimprovementsinyourlife(whichIhopeyoudo),youcancheckmygoal-settingbookhere.
Hereiswhatsomeofmyreadershavetosayaboutit:
ClickheretolearnmoreabouttheeBook
Thanksalot,ThibautMeurisseFounderofWhatispersonadevelopment.org
Reclaimyourpotential,reclaimyourlife.JoinmeonFacebookhere.
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ACCOUNTABILITYPARTNERCHECKLIST
To ensure you perform your morning ritual every day, it’s best to <ind an accountabilitypartner. Below is a guideline you can use to helpyou <ind oneandmaintain a supportiverelationshipwithhimorher.
Contactyoursoon-to-beaccountabilitypartnerandgivegivethemthefollowinginformation:
n Whatyourmorningritualconsistsof• Whatarethecomponentsineachcategory(body,mindandspirit)?
n Whatspeci=icallyyou’recommittingto.• Committoyourmorningritualbytellingyourpartnerwhtyou’redoingwithoutany
roomforguessworkorambiguity.Say“Icommittodomymorningritualeverydayforthenext30days,whichmeansI’lldoA,B,andCforXnumberofminutes”.
n Whyitmatterstoyou• Whyisyourritualimportanttoyou?Whatconsequenceswillyoufaceifyoudon’t
performyourmorningritualeveryday?n Howyou’llcommunicateyourprogress
• Willyoubeusingemails,phonecalls,texts,in-personmeetings,oracombinationofallfour?
• Howoftenwillyoucommunicateyourprogress?n Whatwillhappenifyousucceed?Whatwillhappenifyoufail?
• Whatwilltherewardforsucceedingbe?Howdoyouplantotreatyourselfandfurtherencourageyourcommitmentifyousucceed?
• Whatwillthepunishmentforfailurebe?–Perhapsyou’llbetmoneyonyoursuccessandgiveittoyouraccountabilitypartnerifyoufail,ormaybethere’sanotherconsequencethatyoufeelworksbetter.
AdditionalTip:Youcouldsendanemailtoyouraccountabilitypartnereverydaylettingthemknowyou’vecompletedyourmorningritual.How’sthatforcommitment?
KeyPoint:Makesurethatyou’reasspeci<icaspossibleandthatyouraccountabilitypartnerissomeonewhounderstandstheimportanceofyournewmorningritualandtakes itseriously.Obviously, the more disciplined they are, the better. After all, we’re only as good as thecompanywekeep.
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LISTOFEMPOWERINGQUESTIONS
“Qualityquestionscreateaqualitylife.Successfulpeopleaskbetterquestions,andasaresult,theygetbetteranswers.”–TonyRobbins
Hereisalistofempoweringquestionsyoucanuseeverydayduringyourmorningritual.Irecommendansweringthesequestionsoutloudwhilevisualizingwhattheymeantoyou.Themoreyoucanengageyouremotionsthebetter.Trythemoutandchoosetheonesresonatemostwithyou.
Gratitude• What am I grateful for?• What am I taking for granted that I once dreamed of?• What am I taking for granted that I could be grateful for?• Why is my life such a blessing?• Why brings me joy in my life? • How is my life better than I think? • What have I already succeeded at?
FeelingGoodAboutYourself• WhatdoyouIlovemostaboutmyself?• What makes me feel proud of myself?
Ø What skills do I have that make me proud of myself?Ø What character traits do I have that make me proud of myself?Ø What have I done that I’m proud of?Ø What challenges have I overcome that make me proud of myself?
• Who makes me feel good?• What’s the best part of my personality?
• What makes my life amazing?
• How do I want to feel today? • How could I choose to feel today?• How can I maintain a positive attitude?
• What positive emotions could I allow myself to experience at a higher level?
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GettingExcited• WhatdoIdowell?• WhatwouldIliketolearntodowell?WhatcanIdotomakethishappen?• Whatgetsmetrulyexcitedaboutlife?• WhatcouldIdotomakemylifeevenmoreamazing?• Whatismylifepurpose?Ifyoudon’tknow,ask“Whatmightmylifepurposebe?• Whatmotivatesmetodomyverybest?• WhatamItrulypassionateabout?• Rightnow,atthisverymoment,whatdoIwantmost?WhatwillIdotogetit?
ExploringYourPotential• Whatdoessuccesslookliketome?• What’sonethingIhaven’tdonebutreallywantto?WhatamIwaitingfor?• What could I be the best in the world at? • What do I want more of in my life?• WhatkindofpersonwillIbeinoneyear,<iveyears,ortenyearsfromnow?• WhatwouldIdotodayifIweretoactlikemyfutureself?HowwouldIbehave?How
wouldIfeel?Whatwouldmycon<idencelevelsbe?• Whatwouldmyfutureselflikemetodo,believe,orexperiencerightnow?• What would my future self say to me today? How would he/she encourage me? • What could I do today that would make future me proud? • Whatself-limitingbeliefshaveIbeenclingingto?
Ø HowwouldmylifeimproveifIgotridofthisbelief?Ø Howdidfuturemeovercomethisself-limitingbelief?Ø What can I do that I’ll enjoy while steeping out of my comfort zone?
CommittingtoYourGoals• Whatismynumberonegoalinthenext6months?Whatenablesmetoachieveit?• What am I committed to in my life?• WhodoIneedtobecometoachievemygoals?
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Health• How can I create a healthy lifestyle?• How can I take better care of my body?• Why is having a healthy body important to me? • Why do I want to respect my body?
Relationships• HowcanIstrengthenmyrelationshipswithmylovedones?• HowcanIexperiencemoreexcitementandjoyinmyrelationshipwithmypartner?• HowcanIsurprisemypartnertoday?• WhatcouldIdothatwouldmakemypartner’sdaybetter?
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AFFIRMATIONS
Inthissectionwe’regoingtodiscusshowyoucanuseaf<irmationseffectively.
- Stateyouraf=irmationintheinthepresenttenseandavoidtheword“not”.Say‘I’mwealthy’ratherthan‘I’mnotpoor’.
- Useyourbodyandvocaltonewhenspeaking.Thiswilladdpowertoyouraf<irmations.- Usevisualization.Thiswillallowyoutoexperiencewhataccomplishingyourgoalswould
belike.Itwillalsoenableyoutogeneratefeelingsthatareinsyncwithyouraf<irmations.
- Usewordsorsentencesthatyouwoulduseinthereallife.Thiswillmaketheaf<irmationfeelmorereal.
- Imaginetalkingtoyourfriends.Chooseaf<irmationsthatwould<itseamlesslyintoaconversation.
Forexample,considersayingthefollowingthingstoafriend:Example1:Yes,I’manexcellentwriter.Tobehonest,I’moneofthebestwritersIknow.I’minspiringsomanypeopletomakepositivechanges.Example2:I’mthetypeofpersonwho’salwaystakingaction.Igetmoredoneinadaythanmanypeopledoinaweek.I’vebeensoproductiveitamazesme.
Nowyoumightnotsaythesethingsword-for-word,youmightthinkitsoundsasifyou’refullofyourself.Evenso,thesecanbeusedasaf<irmationsandcould,infact,bepartofanormalconversation.
Now,letmesharesomephrasesyoucanusetohelperadicatesomeofyourlimitingbeliefs.
Iusedtobe….butnowIallowmyselfto….
Example:Iusedtobeshy,butnowIallowmyselftobemoreandmorecon<identwitheachpassingday.I’mreachingnewlevelsofcon<idencethatI’veneverexperiencedbeforeanditmakesmefeelgreataboutmyself.
“Iusedtobe”impliesthatyouaren’tacertainwayanymore,whichisagreatwaytotellyoursubconsciousthatyouarenolongerwhatitbelievesyoutobe.“Iallowmyself”acknowledgesthatyoumayhavesomeresistance,butthatyougiveyourselfthepermissiontogopastthem.Youcanalsousetheterm“Igivemyselffullpermission”or“Ihavetheabsoluteright”.
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MORNINGRITUALCHECKLIST
This listgoesoverthe10componentsofthemorningritualcheclistmentionedinthebook.Lookitovertoensureyouwentthroughallofthem.
1. Clarifyyour“why”.• Whyexactlydoyouwanttocreateamorningritual?Whyisitsoimportant?
2. Getexcitedaboutyourmorningritual.–Identifyyourmostexcitingactivity• Whatisthemostexcitingthingthatyoucouldinthemorning?• If yourmorning ritual were the only thing youcouldenjoy duringyour day, what
woulditinclude?3. Identifypotentialobstaclesandsetyourselfforsuccess.
• Whydidyoufailinyourpreviousattempts?• Whatwillyoudotoovercomeobstacles?
4. Decidewhattoincludeinyourmorningritual.• Whatactivitieswillyouengageintonurtureyourbody,mind,andspirit?
5. Decidehowmuchtimeyouhaveavailableeachmorning.• Howmuchtimeperdaycanyourealisticallyspendonyourmorningritual?
6. Removealldistractions.• Whatwillyoudotomakeyourperformingyourmorningritualaseasyaspossible?
7. Prepareyourmindthenightbefore.• Whatwillyoudothenightbeforetomakeiteasierforyoutocompleteyourmorning
ritual?8. Commit100%.
• Giveyourselfthegiftofamorningritualandresolvetosticktoit9. Undertakethe30-DayChallenge
• Signthepledgeandcommittoperformingyourmorningritualeverydayfor30days.10. Createaccountability.
• FindanaccountabilitypartnerusingtheAccountabilityPartnerChecklist.
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FURTHEROPTIMIZINGYOURMORNINGRITUAL
1. Tailoryourmorningritualtosupportyouinachievingyourgoals.Ø Whatexactlyareyoutryingtoachievewithyourmorningritual?Ø Whatdailyactivitywouldhavethemostimpactonyourgoal?
2. Adjustyourmorningritualovertimeasyourneedschange.Ø Isyourcurrentmorningritualsupportingyourgoalsinaneffectivemanner?Ø Whatcouldyoudo to createamorningritual that helpsyouachievemygoalseven
moreeffectively?
3. Identifyyourlimitingbeliefsandtacklethemduringyourmorningritual.Ø Whatlimitingbeliefsarepreventingyoufromhavingthehappinessandsuccessyou
trulydesire?Ø Whatcouldyoudoeverymorningtoworkonovercomingtheselimitingbeliefs?
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GRATITUDEEXERCISE
Haveyounoticedthatweoftenstarttakingthingsforgranted,eventhingsweoncelongedfor,oncewegetusedtothem?Thisisashame,tosaytheleast.We’dbesomuchhappierifwecouldlearntofullyappreciatewhatwealreadyhave!Inthissection,I’mgoingtogiveyousomeexercisesthatwillhelpyouexpressmoregratitude.Chooseoneortwothatresonatewithyouandtrythemout.
Writedownwhatyou’regratefulfor.Aspartofyourmorningritual,writedownthingsyou’regratefulforeachmorning.
Saywhatyou’regratefulforoutloud.Answersomeofthefollowingquestionsoutloud:• What am I grateful for?• What am I taking for granted that I once dreamed of?• What am I taking for granted that I could be grateful for?• Why blessing do I have in my life?• What in my life brings me joy? • In what way is my life better than I think?
Listentogratitudeaf=irmations.Listentogratitudeaf<irmationsonYouTubeorelsewhereandrepeatthem,beitoutloudorwithinyourhead.Youcanalsolistentoupliftingsongslikethisone,forinstance.
Createagratitudejournal.• Buyanotebookandwritedownallthecomplimentsandthankyousyou’vereceived
throughoutyourlife.• Gooveryourpastentrieseachday.• Addonenewthingeveryday.
Sendathankyounote,email,ortext/Showappreciation.Givesomeoneagenuine‘thankyou’eachmorningregardingsomethingspeci<icthey’vedoneforyou.Alternatively,youcantellyourpartner,children,friends,orcolleagueshowmuchyouappreciatethem.
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LISTOFONLINERESOURCES
Someaf<irmationsoundtracksonYouTube:Eveninggratitudeaf<irmationsMorninggratitudeaf<irmations
Songs:IAmSoBlessedbyKarenDrucker.Beautifulsongtostartyourday.Irecommendcheckingoutsomeofherothersongs,too.
Articles:AlmostanyofStevePavlina’sarticles, particularly "HowtoBecomeanEarlyRiser".
Programs:MorningRitualMasteryProgram–Thisisa7-dayprogramthatIusedtocreatemymorningritualbackinJune2016.Ifoundithighlybene<icial.AlthoughIwouldneverrecommendsomethingIhadn’tgottenamazingresultsfrom,pleasenotethatthisisanaf<iliatelink.
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MY30-DAYCHALLENGEPLEDGE
Iherebydeclarethat:
1) Iwillperformmymorningritualeverydayforthenext30daysfrom__/__/17to__/__/17
2) IfIskipmymorningritualforanyreason,Iwilldothefollowing:• IfIskipmymorningritualIwill:__________________________________________________________________________________________
Yourname:____________________________________________________________________________________Today’sdate:__________________________________________________________________________________
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