SPRING IT ON WITH robbins - Mel Robbins | Speaker, CNN ......SPRING IT ON WITH robbins Now that you’ve spring-cleaned your friendships and your routines, it’s time to take a closer

SPRINGIT ON

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Now that you’ve spring-cleaned your friendships and your routines, it’s time to take a closer look at your mindset.

In this workbook, you’re going to learn 5 mental tricks you can use any time to change your mental state and boost your beliefs. Through the exercises inside, you’ll try out all 5. When you find your thoughts spiraling towards the negative, use your favorite technique to switch your mindset.

As you fill out this workbook, and try out these different strategies, make sure to tag me on social media and use the hashtag #SpringItOn as you get your work-book exercises filled out! I want to see your progress and cheer you on.

MELROBBINS @MELROBBINSLIVE MELROBBINSLIVEMELROBBINS.COM MELROBBINS

#SpringItOn

An easy spring cleaning for your life

WEEK 3:Boost Your Beliefs

WEEK 3: Boost Your Beliefs

MELROBBINS @MELROBBINSLIVE MELROBBINSLIVEMELROBBINS.COM MELROBBINS 2

#SpringItOn

DAY 1THINK THIS, NOT THAT

Wouldn’t it be awesome if your brain had a defect that ONLY allowed you to say good things to yourself?

You: (checking yourself out in mirror) “Hello, Gorgeous. You just keep getting even more amazing each day!”

Ha! If only. We don’t do that because our brains are actually hard-wired to pick up on the negative stuff. Attention on the negative kept us alive in our cave dwelling days, but it doesn’t do us a lot of good today when that focus becomes self-defeating.

Negative self-talk and limiting beliefs are baggage we all carry around with us, but it’s how much trust you put into that baggage that matters. Would your best friend BE your best friend if she repeatedly told you that you suck?

I hope not. Yet you give full permission to yourself every day to say this to… you! What’s more, you believe what you tell yourself. And the more negative the belief, the more you believe it.

It’s time to rewrite those automatic thoughts, and for one reason only:

YOU are worth it.



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In order for you to even get to a place where you start believing that, you have to first know when you’re telling yourself the opposite. You have to be aware of you how you beat up on yourself and when you disconnect yourself from the truth. Because the truth is, you are enough already. #truth #truth #truth

First, I want you to name that voice in your head that keeps putting you down. Give it the kind of name so that when you say it, you cringe, because you know what it’s there to do. Examples: Storm, Dark Cloud, Thorn, Morticia, Heartless, etc.

The name of my negative voice is:

Now that your voice has a name, pay attention to when it shows up today and write about it. Do this all week, every time that voice shows up. Keep track of how many times it’s there, what it says, and when. Later in the day, come back to complete this section of your workbook.

Today My Negative Voice told me:

What surprises me about this is:



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Now that you’ve had a wake-up call about the voices in your head, it’s time to do the work of switching them out. Each time you repeat a thought, you make that connec-tion in your brain stronger. So today, you’re going to start carving a new path in your brain with new thoughts.

When a negative thought enters your mind, boost your beliefs by replacing it, using these steps:

1. Catch it. 2. Count back 5-4-3-2-13. Replace it with a boosting belief.

INSTEAD OF THINKING: I’M SO FAT.

THINK THIS: MY BODY DOESN’T LOOK THE WAY I WANT IT TO, BUT I LOVE WHAT IT DOES FOR ME.

INSTEAD OF THINKING: I’M NOT GOOD ENOUGH.

THINK THIS: I AM ALWAYS DOING THE BEST I CAN.

INSTEAD OF THINKING: MY JOB SUCKS.

THINK THIS: I’M TAKING ACTION EVERY DAY TO BE IN A JOB THAT I ENJOY.

INSTEAD OF THINKING: I CAN’T FIND A PARTNER. WHAT’S WRONG WITH ME?

THINK THIS: I AM 100% WHOLE ALREADY ON MY OWN AND I WILL SPEND THIS TIME GETTING TO KNOW MYSELF BETTER SO I’LL BE CONFIDENT IN MYSELF WHEN I MEET THE POTENTIAL RIGHT PARTNERS FOR ME.

INSTEAD OF THINKING: I CAN’T HAVE THE CAR I WANT.

THINK THIS: I’M CHOOSING THE CAR THAT FITS MY BUDGET SO I’M NOT TIED DOWN TO DEBT.

EXAMPLES OF BOOSTING BELIEF SHIFTS LOOK LIKE THIS:



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For each of your negative thoughts, write down a boosting belief that you can replace it with.

INSTEAD OF THINKING THIS: I WILL THINK THIS:

DAY 2IMPROVE YOUR ATTITUDE WITH GRATITUDE

By now, you’ve likely heard all the rave about gratitude, and there’s a reason for the rave. Wagon loads of research, including much from the University of Miami, found people who have a regular practice of writing about what they’re grateful for feel better about their lives, are more optimistic, and take better care of themselves. When you feel better, your life changes for the better.

This week I want you to start a practice of writing down your gratitude. I have a two-part homework assignment for you this time.

PART 1: NO COMPLAINT CHALLENGEI want to challenge you to something you’re going to find really hard. Not only will it be hard, you’re going to be shocked by how much you do this in your life. What’s the challenge? You need to go an ENTIRE 24 hours without complaining. That’s right. Starting now. I want you to zoom in on the number of times you’re complaining during the day, and change that complaint to something you’re grateful for.

Example: Instead of “This rain sucks” change that to “I love when the sun is shining but the rain makes everything colorful.”



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Circle the things you most complain about:

THE WEATHER MY BODY MY JOB MY PARTNER

MY KIDS SCHOOL MONEY MY FAMILY MY PARENTS

Write in the other things you complain about:

Check back here later today after you ban yourself from complaining.

On a scale of 1-10, how did you do on the no-complaint day?

What happened when you tried not complaining today?

How did your mindset shift?



#SpringItOn

PART 2: GRATITUDEIt’s time to express gratitude. Make a list of 10 things you are grateful for:

Gratitude is one of the most powerful practices to boost your beliefs and I challenge you to find 10 things each day that you are grateful for.

DAY 3SEEING IS BELIEVING / THE ART OF VISUALIZATION

I’m going to guess something about you right now. I’m going to guess that in addition to being an incredible person with a huge heart, you are feeling stuck in some part of your life.

That’s okay. I have been stuck in my life many times. I still get stuck some days! We all do. Part of the reason you get stuck is because your self-worth plummets from time to time. Today I want to help you learn how to change that with a sim-ple, science-backed tool called visualization.

Start by answering the questions on the next page.

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2.

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10.



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Let me ask you this. If you had all the confidence in the world, what would you be doing that you’re not doing now? Answer that below, using a 1-10 scale, with 10 being the best there is.

If my relationships were a 10, I would be doing this:

If my work was a 10, I would be doing this:

If my health was a 10, I would be doing this:

If my purpose in life was a 10, I would be doing this:

Now, choose one of the themes above that is the most important to you:



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I want you to visualize yourself doing the specific things you would be doing if you were confident in that area. One of the most important parts of visualization isn’t just thinking about what you want–it’s about visualizing the little steps that you have to take to get there.

Write down the specific steps you will visualize yourself taking:

Examples: making an appointment with a couples therapist, scheduling date nights, meeting friends for coffee every month, raising your hand in a meeting, asking for a raise, signing up for a new class at the gym or booking a personal trainer, volunteering, or doing charity rides.

Now finish this sentence. When I picture myself doing what I could be doing, I feel:



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Here’s something really cool you need to know. Your brain is incredible, but it doesn’t know the difference between real-life pictures in your head and the ones you create. So to a human brain, you sitting with your boss asking for a raise is something that actually happened–even if it didn’t! The more you picture those images, the more confident you become. Sports psychology even finds that athletes who picture themselves performing well actually end up performing... well!

Now it’s time to think about your goals. Write down a goal of yours:

What I need to do first:

Now, close your eyes and imagine yourself doing this thing.

What I need to do second::


What I need to do third:




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DAY 4DUMP YOUR OVERWHELM

Sometimes we get stuck because we feel overwhelmed. When your brain is fried, it’s because there’s way too much going on in there. There’s a fancy term called “cognitive load” which basically means your brain can only handle so much. If there’s too much going on, your mind will start to spill over, like grape juice from a sippy cup with a loose lid. You need to do a cognitive UNLOAD before your brain spills over.

Use this space to dump out everything that’s on your mind. Errands to run, birthdays to remember, appointments to make. Include any worries that won’t go away.

Done? Okay, now highlight the three most important things and circle the absolute most important one.



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Great. Now, your focus is just that ONE thing you circled. Forget everything else until you get that taken care of. You don’t need to worry about it; it’s written down. Everything else on the list either gets deleted, delegated, or delayed till later.

Trust me on this. Your brain will feel so much better after you do a brain dump. It’ll feel light and free. Free enough to take a step forward on that one thing that matters most. Promise.

Oh! You should also know that a brain doesn’t function well on too little sleep, so make sure you’re getting enough of that, too. Your brain is like a very complex and beautiful garden and while you sleep all the weeds are pulled. Not enough sleep and the garden becomes overgrown. So zzzzzz...

DAY 5BREAK THE HABIT OF SELF-DOUBT & BUILD CONFIDENCE

What’s the best way to build your confidence? By faking it. For real! You act it into existence.

Eleanor Roosevelt said you build your confidence by doing one thing every day that scares you. To prove it, commit to doing one confidence challenge each day next week. Every time you do something that brings you outside of your comfort zone, your confidence builds.

But one important point that you have to remember. When you commit to something that requires courage, you need to move. No hesitation. Because the moment you hesitate, you send a message to your brain that there is trouble and you’ll start talking yourself out of it.

IF YOU START TO FEEL RESISTANCE, USE MY 5 SECOND RULE. COUNT BACK 5-4-3-2-1 AND THEN MOVE.



#SpringItOn

Write about your experiences below, and then tag me on social media with #SpringItOn so I can see cheer for you!

Here are some ideas for confidence challenges:

The challenge that I will do today and when will I do it:

If I get nervous before I do it, I will:

AFTER you do this thing, how did it go?

What did you feel?

What did you learn?

Which confidence challenge will you try tomorrow?

• TAKE A COLD SHOWER (OR A COLD RINSE).

• SEND A LETTER OR A CARD TO SOMEONE TO SAY YOU’RE THINKING OF THEM.

• WRITE A POSITIVE REVIEW FOR A PRODUCT YOU LOVE.

• TRY A NEW HEALTHY FOOD YOU’VE NEVER TRIED BEFORE.

• SAY NO TO SOMEBODY IF IT DOESN’T FEEL RIGHT TO SAY YES.

• DO A RANDOM ACT OF KINDNESS.

• DISCONNECT FROM YOUR PHONE FOR A HALF DAY.

• ASK FOR HELP.

• START A NEW GYM ROUTINE.

• SCHEDULE A DOCTOR’S APPOINTMENT.



#SpringItOn

Tune in Next week for your Week 4

workbook to continue your #SpringItOn!

NOTES:

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SPRING IT ON WITH robbins - Mel Robbins | Speaker, CNN ......SPRING IT ON WITH robbins Now that you’ve spring-cleaned your friendships and your routines, it’s time to take a closer