Weekly Mental Fitness Workouts
February 4th - February 11th
Welcome Back & Welcome In
This week we will train our minds by reframing a challenging situation, setting the stage for achievement, dropping anchor mindfully, and reducing stress through breathing.
Exercise #1: Self As Context Reframe
You always have some perspective on what you are doing. Maybe, the task is moving you towards who you want to become. Maybe, the task is mundane but needs to get done. Maybe, you are languishing in your current situation, unhappy with any choice.
Taking a flexible perspective can take you from being the content of the story and rather view what is happening as context.
The Exercise: Self as Context Reframe x 1 reflection
The Set Up:
Get out a journal, the notes app on your phone, or your favorite mode of writing down your magnificent thoughts.
The Exercise:
Pick a situation in your life that is challenging you at the moment
Describe your conceptualization of what is so challenging about this situation. Try to identify all of the “good” and “bad” aspects
Actively reframe the challenging situation to gain a new perspective on how it could move you toward the person you want to become. Focus on aspects that are within your control
The Goal:
Make decisions that move you closer to your values and who you truly want to be, enhance flourishing, and improve psychological flexibility.
Exercise #2: February WOOP Goal
WOOP Goals are designed to make you go through the task of mental contrasting. Simply dreaming of accomplishing a goal tricks our bodies into making us less likely to achieve it. Taking the next step to consider the obstacles in our way and planning what to do when they show up gives us the motivation necessary to persevere.
The Exercise: Set a WOOP Goal for February
The Set Up:
Remember that New Year goal you had or is something new sparking your interest? Whatever it may be, get out a journal, the notes app on your phone, or your favorite mode of keeping information.
The Task:
Go through the following 4 steps:
Wish: Write a wish that you want to achieve during February 2024
Outcome: How will it feel when you accomplish this wish?
Obstacle: What is the biggest obstacle stopping you from accomplishing your wish?
Plan: Come up with a plan to defeat your obstacle!
The Goal:
To practice mental contrasting, increase flourishing, and enhance wellbeing.
Exercise #3: Dropping Anchor
Designed to easily manage stress and anxiety wherever you may be, this mindfulness exercise provides you with an effective on-the-go strategy!
The Exercise: Dropping Anchor x 6 Days
The Set Up:
Watch this example from the Mindful Sport Performance Podcast:
The Task:
6 days this week practice dropping anchor.
The Goal:
Flex your mental muscles to effectively manage stress and anxiety when it inevitably shows up.
Exercise #4: Measured Breathing (4 inhale-1 hold-7 exhale)
The Exercise: Measured Breathing 3 days x 5 minutes
The Set Up:
Pull up your favorite breath pacer. If you do not have one this breath pacer is a great tool to utilize for this practice.
Make sure the pacer is set to the right practice time and inhale, hold, and exhale lengths
The Task:
Follow the breath pacer for 5 minutes
Every time you notice that you are distracted, refocus back on the task.
The Goal:
Reduce the impact of stress and anxiety on day-to-day life.
I wish you all a wonderful week of training. I look forward to hearing about your progress. As always, I invite you to share this zero-cost resource with any friends, family, or colleagues who may benefit from training their minds.
Be Easy,
Ryan