2022 SC BAR CONVENTION - Wellness Committee "Superhero Powers"
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2022 SC BAR CONVENTION
Wellness Committee
“Superhero Powers”
Thursday, January 20
SC Supreme Court Commission on CLE Course No. 220970
SC Bar-CLE publications and oral programs are intended to provide current and accurate information about the subject matter covered and are designed to help attorneys maintain their professional competence. Publications are distributed and oral programs presented with the understanding that the SC Bar-CLE does not render any legal, accounting or other professional service. Attorneys using SC Bar-CLE publications or orally conveyed information in dealing with a specific client's or their own legal matters should also research original sources of authority. ©2022 by the South Carolina Bar-Continuing Legal Education Division. All Rights Reserved THIS MATERIAL MAY NOT BE REPRODUCED IN WHOLE OR IN PART WITHOUT THE EXPRESS WRITTEN PERMISSION OF THE CLE DIVISION OF THE SC BAR. TAPING, RECORDING, OR PHOTOGRAPHING OF SC BAR-CLE SEMINARS OR OTHER LIVE, BROADCAST, OR PRE-RECORDED PRESENTATIONS IS PROHIBITED WITHOUT THE EXPRESS WRITTEN PERMISSION OF THE SC BAR - CLE DIVISION.
2022 SC BAR CONVENTION
Wellness Committee
Thursday, January 20
Power of Sleep: Sleep Physiology and Healthy
Habits
Fitzgerald Drummond, MD
No Materials Available
2022 SC BAR CONVENTION
Wellness Committee
Thursday, January 20
Power of Nutrition: Feed the Hero Within
Ken McCormick, MPH, RD, LD
Ken’s Top 10
Healthy Habits for Life
Ken McCormick, RD,LD, MPH
1. Breathe – like your life depends on it. Every day, take opportunities to breathe
deeply. Avoid behaviors (like smoking) that inhibit airflow (See the
Deep/breathing Relaxation exercise on back side of this sheet)
2. Drink -- less sugar & more water. One 12 oz serving of a sugary beverage
every day over one year adds up to over 50,000 empty calories... That’s 5-10 lbs.
(See the Infused water handout)
3. Be Generous -- with fiber. Eat more colorful, non-starchy vegetables -
especially the green varieties. Try eating a large salad or vegetable soup for one
of your meals. Aim for 5 servings or more of fruits and veggies every day.
4. Be Moderate -- with proteins. 3-5 oz of protein/meal, or the size of the palm of
your hand, is generally enough. Limit or avoid processed (cured) meats.
5. Be Picky -- with carbs. Pick your favorite sweet, or your favorite starch (like
bread, pasta, rice, potatoes) and limit to one serving or less per meal. Then,
savor every bite.
6. Eat -- healthy fats. Fats found in nuts, seeds, olives/olive oil, avocados and cold
water fish are heart-healthy, and help keep us fuller, longer. Avoid hydrogenated
oils found in margarine and most processed foods.
7. Move -- your body. Anytime, anyway, anywhere… Any questions?
8. Manage -- your stressors. Don’t fill up every moment of your day. Take 10 min
each day to plan and prioritize the events of the day. Learn to say the word “NO”
9. Guard -- your sleep Cut off screen time one hour before bed. If you snore
loudly, sleep restlessly, wake up gasping or choking, wake up with a sore/dry
throat or headache, or feel tired all day, or when driving... you may have sleep
apnea. Tell your Doctor
10. Attitude -- of gratitude. You only get one chance to live this day. Be grateful
and give thanks throughout the day for the gift of life.
Please note: These are general recommendations. Always seek the guidance of your doctor or other qualified health
professional with any questions you may have regarding your specific health or medical condition
Relaxation Techniques – Deep Breathing Exercise
“When angry, count to ten before you speak; if very angry, count to a hundred”
If Thomas Jefferson, were alive today, he might substitute the word “stressed” in place
of “anger” -- we’re all over-stressed.
The Mayo Clinic reports relaxation exercises (like deep breathing) can promote good
health in a number of ways:
• Slowing heart rate
• Lowering blood pressure
• Slowing your breathing rate
• Improving digestion
• Maintaining normal blood sugar levels
• Reducing activity of stress hormones
• Increasing blood flow to major muscles
• Reducing muscle tension and chronic pain
• Improving concentration and mood
• Improving sleep quality
• Lowering fatigue
• Reducing anger and frustration
• Boosting confidence to handle problems
4-7-8 Breathing – A natural tranquilizer for the nervous system
Andrew Weil, MD, a pioneer in integrative health, suggests this. Place the tip of your
tongue against the ridge of tissue just behind your upper front teeth, and keep it there
through the entire exercise. You will be exhaling through your mouth around your
tongue; try pursing your lips slightly if this seems awkward.
• Exhale completely through your mouth, making a whoosh sound.
• Close your mouth and inhale quietly through your nose to a mental count
of four.
• Hold your breath for a count of seven.
• Exhale completely through your mouth, making a whoosh sound to a count
of eight.
• This is one breath. Now inhale again and repeat the cycle three more times for
a total of four breaths.
Weil, explains, “this exercise is subtle when you first try it, but gains in power with
repetition and practice. Do it at least twice a day. You cannot do it too frequently. Do not
do more than four breaths at one time for the first month of practice. Later, if you wish,
you can extend it to eight breaths. If you feel a little lightheaded when you first breathe
this way, do not be concerned; it will pass.
Healthy, Low-Sugar Beverage Options: Infused Water Thinly slice your favorite fruits, add to ice water or unsweetened tea, and drink throughout the day. A stainless steel tumbler ($8- $10 in most stores) will keep it colder, longer. Tangerines, oranges, lemons, and/or limes work well. Sliced cucumber is also a very popular option. Adding ginger or mint leaves to infused water can help give you the “zing” you are missing from caffeinated beverages. Green Smoothie 2 cups green tea (or water) 1 small green apple 1 celery stalk 1 piece ginger root (1”) 1 cup kale 1 cup spinach Juice of 1 lemon Stevia (if needed) to taste 4 ice cubes Blend all ingredients and serve immediately. Substitute veggies however you like. Blueberry Protein Shake 2 cups unsweetened almond or unsweetened cashew milk 1 cup blueberries 1 scoop whey (or veggie) protein powder 1 piece ginger root (1”) - optional 2 tbsp. ground flax seed 2 tbsp. chia seeds 4 or more ice cubes Blend all ingredients and serve immediately
Mindful Eating
It’s YOUR Decision
Ken McCormick, RD,LD, MPH
Let’s face it, for most of us, there are times when our eating habits just go bonkers. We
reach for one Oreo and eat the entire sleeve, we open the bag of chips, and are soon
looking at the bottom of the bag. Then, there is my favorite -- a “medium” size popcorn
from the theater – all 17 cups worth – and I am left wondering, how did I eat it all?
Most commonly, we are just focused on other media. Snacking while we reading at our
desks, at the restaurant with friends conversing over the chips and salsa, or just at
home relaxing in front of the TV – one hand on the remote, the other in a large bowl of
cheese doodles.
We may also be seeking comfort by feeding our emotions, and while we may unaware
of what is happening, the food manufacturers are fully aware and engaged in keeping
us all hooked on sweets and empty calorie snacks… and lots of them.
So, if this describes you, what can you do?
1. Decide to Decide. Take charge of the decision making process. Ask yourself,
“Will this decision (food, treat, or whatever) bring me closer to or further from the
person I want to be?” Don’t be fooled thinking it won’t hurt just this once, or I’ll
just work extra hard at the gym. Instead, exercise your resolve to say NO, not
today, not on my watch.
2. Don’t let Sugar “shack up” with you. When you consume sugary foods and
beverages, your brain’s reward system, secretes dopamine, one of the “feel
good” hormones. In this way, sugar mimics other addictive drugs. If this
describes you, it’s ok to admit you are powerless over sugar. By keeping it out of
your shopping cart, you will keep it out of your home. Eat before going grocery
shopping to curb the temptation
3. Create a Safe Space. At work, surround yourself with healthy options. If
possible, keep water right next to you, and sip frequently. Motivational calenders
and hourly reminders or alarms to engage in deep breathing. Pack an insulated
bag with apples, hard boiled eggs, celery sticks, carrot sticks and snackin’
peppers. Hummus, peanut butter or ranch dressing can be used as
dips/spreads. Nuts are also a great snack, but limit to1 oz portions. Most
important, ask your coworkers for their support. Chances are, they are
experiencing the same temptations as you, especially during holidays or office
celebrations. Set boundaries on what is allowed in your office.
4. Try to avoid Eating in front of Media. I know… easy to say, hard to do. The fact is your eyes need a break too, preferably 5-10 min. every hour. If possible go outside, or to a window, and view a panorama for a few minutes. Eating while driving is equally bad, if it means swinging through the drive thru after a long day’s work. If you are a busy professional, you may consider the time-saving benefits of intermittent fasting throughout the day (visit Jason Fung, MD on YouTube for more) 5. Remember your Mother’s words. “Slow down, don’t gulp your food!” Good advice. Chew your food well. Remember digestion starts in your mouth. Put your fork down between bites, even try eating with your non-dominant hand. It takes about 20 minutes for the hormones in your gut to tell your brain “Hey, I think I’m full” 6. Forget your Mother’s words. “Sit down, sit still, and be sure to clean your plate”. If you suffer from heartburn, standing or strolling about the room while eating may be beneficial. Try using a smaller plate. Portion your foods instead of eating straight from the box or bag. If tempted to overeat, try brushing your teeth or gargling right after eating. Your mouth will feel fresh and food will taste awful. 7. Remember to be Grateful. For whatever, whenever, and however you choose to eat, always be thankful that you can eat, that you have enough to eat, and for all who had a part in providing what you eat. Please note: These are general recommendations. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your specific health or medical condition
2022 SC BAR CONVENTION
Wellness Committee
Thursday, January 20
Power of Exercise: How to Fit Movement into a
Lawyer’s Busy Day
Steven Heller, LBSWPresentation Outline – Movement for Health Introduction Exercise is POWER! Exercise is a powerful behavior that can help you gain control of your stress and improve your health. And, the exciting part is that you can make it fun to benefit your life. Exercise (movement) for stress reduction and health improvement. So, before I continue, let’s stand up and stretch. Raise your arms over your head and reach for the stars. Then, roll both shoulders inward five times and then change directions and roll your shoulders another five times. Next, stand on one leg and roll your leg to the outside five times, then change and roll inward five times. Change legs and repeat. This is an effective, quick desk break to get the blood flowing and break up the sitting. As we have entered into a new year many of us vowed to get moving more, maybe lose a little weight or just feel better. Our plan is to get to the gym after work. Next week. Then a client calls and needs assistance with an urgent matter that cannot wait until the next work day. So, we put off the workout and tell yourself, I will workout harder next week. Here is the cold, hard truth, tomorrow is never going to get here. Therefore, we must act today and your health must be a number one priority because if you don’t take care of yourself, you won’t be able to take care of others. The first action item for each of you is to intentionally and deliberately schedule time on your calendar each week to exercise. So, what counts as exercise? Essential Meaning of exercise : physical activity that is done in order to become stronger and healthier, (merriam-webster, 2021) Exercise: when you hear the word what is the first thing that comes to your mind? If you are like most, the word can bring back memories of gym class and the dreaded 45 minutes a day in which you had to do a sport you may not enjoy in order to pass through school. Others may look back a remember how much fun it was have the time to get outside with friends to play Still others think of exercise as work….. with no time off. Whichever category you fall into, these memories may keep you from getting the recommended 30 minutes a day. Let’s break this recommendation down a little. Let’s stand up again and do some low impact jumping jacks and low impact jump rope. (Explain the exercise and do 20 repetitions on each side.) Any activity that elevates the heart rate to 50 percent above the resting heart rate qualifies as moderate exertion. Exercise that causes the heart to go over 70 percent of the resting heart rate is considered vigorous exertion.
Adults should do at least 150 minutes to 300 minutes a week of moderate-
intensity, or 75 minutes to 150 minutes a week of vigorous-intensity aerobic
physical activity, or an equivalent combination of moderate- and vigorous-intensity
aerobic activity. (National Institutes of Health, 2018)
This can be broken up into brief periods of ten minutes or more and should be spread
out over five days throughout the week.
Let’s stand up and march in place for a few minutes.
Some keys to getting enough exercise are:
1. Identify activities that you find enjoyable. These may include: dancing, running,
walking, skipping, swimming, riding a bike, hiking, basically any movement that
engages your large muscle groups in the legs, torso, and upper body. This can
include routine tasks such as sweeping, mopping, or vacuuming, so long as you
move in a vigorous enough manner to raise your heart rate. Routine activities
may not be “enjoyable” but they can add to your exercise total each week, if done
in a vigorous manner.
2. Engage in a variety of activities to prevent burnout and boredom. Remember our
goal is to build 150 or more minutes of activity into the week as a routine. Think
of it like you think of improving your nutrition. The key to eating healthy is not a
short-term “diet” but rather to build a habit of eating a variety of healthy foods.
Exercise should be a habit not an impulse.
3. Fit the time into your day intentionally; plan your exercise time. Just like
preparing a grocery list to help in buying healthy foods, pack your work-out
clothes and shows the night before so you can easily make your planned exercise
period and complete your work out.
4. Plan your errands to include parking your car and walking from one errand to
another.THE POWER OF EXERCISE
OR
HOW DO I GET 30 MINUTES A DAY?EXERCISE IS POWER ▪ Gain control of stress ▪ Improve physical health ▪ Improve mental health ▪ Improve life-work balance
EXERCISE BREAK
▪ Stand up
▪ Stretch your hands to the sky
▪ Roll both shoulders forward five times
▪ Roll both shoulders backward five times
▪ Stand on one leg, lift the other leg and roll your leg to the outside five times,
then inward five times
▪ Change legs, and repeat
This is an effective, quick desk break to get your blood moving, warm your muscles,
and improve your core stability and balance.HAPPY NEW YEAR!! Resolutions ▪ Get moving more ▪ Lose weight ▪ Get fit ▪ Reduce stress What’s wrong with the resolutions listed above???
HAPPY NEW YEAR!! Resolutions or goals need to be measurable and achievable. A resolution is just a goal with more syllables…… Create S.M.A.R.T. goals ▪ Specific ▪ Measurable ▪ Achievable ▪ Realistic ▪ Timely You must make a plan to achieve your resolutions.
SMART GOALS FOR THE NEW YEAR
Lose weight
Specific
▪ Achieve a B.M.I. of 25 (“normal” weight)
Measurable
▪ Lose one pound per week
Achievable
▪ Exercise 30 minutes per day, five times per week
Realistic
▪ Eat less than ten percent of calories of saturated fat
Timely
▪ Lose one pound per week by exercising 30 minutes five times per week and eating less than
ten percent of calories of saturated fat.SMART GOALS FOR THE NEW YEAR
Lose weight
OR
Lose one pound per week by exercising 30 minutes five times per week and eating less than
ten percent of calories of saturated fat.
Calendar 30 minutes exercise time five days per week
▪ Determine your maximum heart rate
▪ Exercise at a moderate intensity
▪ Achieve a heart rate greater than 50 % and less than 70 % of your maximum heart rate
If you are new to cardiorespiratory exercise or have health concerns, consult your
doctor before starting a new exercise program
Cold, hard truth – planning to get to the gym tomorrow to exercise is not a realistic
plan. You must act today to make and implement a plan to achieve your goals.SMART GOALS FOR THE NEW YEAR What counts as EXERCISE Physical activities done to become stronger and healthier. Not middle or high school gym class Do not let your memories of childhood physical education class or recess prevent you from getting 30 minutes a day of exercise
EXERCISE BREAK ▪ Stand up ▪ Demonstrate low impact jumping jacks ▪ Have seminar perform 20 low impact jumping jacks ▪ Demonstrate low impact jump rope ▪ Have seminar perform low impact jump rope for one minute This is an effective, quick desk break to get your heart rate elevated and increase your activity level throughout the day.
SMART GOALS FOR THE NEW YEAR What counts as EXERCISE Physical activities that increase your heart rate at least 50 percent above your resting heart rate. Examples: ▪ Brisk walking ▪ Running ▪ Cycling ▪ Swimming ▪ Hiking ▪ Dancing Adults should get 150 minutes to 300 minutes per week of moderate intensity aerobic physical activity.
SMART GOALS FOR THE NEW YEAR Adults should get 150 minutes to 300 minutes per week of moderate intensity aerobic physical activity. ▪ Identify activities you find enjoyable ▪ Movement that engages your large muscle groups (legs, torso, upper body) ▪ Enjoy a variety of activities to stay engaged ▪ Make your physical activity part of your routine ▪ Schedule the time and pack your clothes and gear ▪ Do not go home first (at the end of the day) ▪ Plan your errands to include walking from your car to the destination Remember this is LIFE; enjoy it.
THANK YOU FOR YOUR ATTENTION AND PARTICIPATION www.triandlikeit.com
2022 SC BAR CONVENTION
Wellness Committee
Thursday, January 20
Power of Putting it Down: Tips to Remove the
Distraction of Social Media
Hannah Tate Smith, MMFT, CACP, LMFT-APower of Putting it Down Tips to remove the distraction of social media - personally and professionally. Hannah Tate-Smith, LMFT-A
Every 12 minutes
It’s about the constant interruption - it’s a constant state of alertness
● Short term = the brain adapts
● Long term = sense of addiction
○ Brain is in “hyper-alert state,” searching for stimuli constantly
Griffey, H. (2018, Oct 14). The Lost Art of Concentration. Retrieved from theguardian.comShort term (1 hour) vs. Long term (3 hours)
12 minutes 12 minutes 12 minutes
12 minutes 12 minutes 12 minutes 12 minutes 12 minutes 12 minutes
Hormones - adrenaline and cortisol -
help with “bursts” of energy 12 minutes 12 minutes
12 minutes
Griffey, H. (2018, Oct 14). The Lost Art of Concentration. Retrieved from theguardian.comLong term (3 hours)
Becomes an addiction:
serotonin and dopamine
(“feel-good hormones”) drop
12 minutes 12 minutes 12 minutes ● feel less calm and happy
● affects our sleep
● heart rate increases, making
us feel jittery.
12 minutes 12 minutes 12 minutes
12 minutes 12 minutes 12 minutes
Griffey, H. (2018, Oct 14). The Lost Art of Concentration. Retrieved from theguardian.comHow “short term” becomes “long term” Our brain Brain experiences the Brain is craves a immediate joys of tapping, thrilled, it Habit is break - a scrolling - like going on thinks it has formed “vacation” vacation, but for the brain rested Short term Long term
It only takes 3 weeks to form this habit
Griffey, H. (2018, Oct 14). The Lost Art of Concentration. Retrieved from theguardian.comAnd only 3 weeks to break a habit
Griffey, H. (2018, Oct 14). The Lost Art of Concentration. Retrieved from theguardian.comThe “Shift”
Replace a few phone breaks with
mindful breaks
● Supports concentration for
12 minutes 12 minutes 12 minutes later
● Anxiety and depression
decrease
● Heart health improves
12 minutes 12 minutes 12 minutes ● Mood improves
● Sleep improves
12 minutes 12 minutes 12 minutes
Mindful Staff. (2020, Sept 7). The Science of Mindfulness. Retrieved from mindful.org.The “Shift”: in action
3 week shift:
● Identify when you can
replace “mindfulness” with
12 minutes 12 minutes 12 minutes phone usage (realistically)
● Choose which mindful
behavior works for you
● Let’s practice
12 minutes 12 minutes 12 minutes
12 minutes 12 minutes 12 minutes
Mindful Staff. (2020, Sept 7). The Science of Mindfulness. Retrieved from mindful.org.Android and Iphone
supported app
● Sleep
● 2 minute - 60 minute
mindfulness meditations
● depression/anxiety
● Stress
● Focus
● Imposter syndromePower of Putting it Down Hannah Tate-Smith, LMFT-A hannah@giftcounselingcenter.com
2022 SC BAR CONVENTION
Wellness Committee
Thursday, January 20
Superhero Performance: Mindfulness Strategies
for the Distracted Lawyer
Vivien HudsonBegin With the End in Mind What was the future you dreamed of? What are some choices you made that got in the way? What clutters my life? What takes up too much of my time? How positive is my attitude on a day-to-day basis? (On a scale of 1 to 20 with 20 being Great!!) Would the people around me agree? How stressed do I feel on a day-to-day basis? (On a scale of 1 to 20 with 20 being A LOT!!) Would the people around me agree? Potential signs of burnout Sense of failure and self-doubt Feeling helpless, trapped or lacking choice Detachment and feeling alone Lack of motivation Increase in a negative outlook and cynicism Decreased satisfaction and lack of accomplishment Headaches, insomnia and getting sick Substance abuse Taking frustrations out on others Procrastination
How long are you happy to live the life you are currently living?
Regrets of the dying
I wish I hadn’t worked so hard.
I wish I had kept in touch with my friends.
I wish I had let myself be happier.
I wish I had the courage to express my feelings.
I wish I had the courage to live a life true to myself, not the life others expected of me.
Which of the above do you currently have any regrets about, if you are honest with yourself?
In 5, 10 or 20 years from now – what are you likely to regret if you don’t change?
Slowing down and savoring is about noticing and acting on the moments in your day. Your memories are
all just fleeting moments!
What Tiny Noticeable Things (TNT’s) can I do to….
What Slow Down and Savor moments could I add to my day?
For example – notice the minty freshness as you brush your teeth, the smell, the feel.
What could I Slow Down and Savor with gratitude?
For example - specifically thank your assistant for a particular task they helped you with.
How could I Slow Down and Savor with kindness?
For example – pay for an extra coffee for a stranger when you next buy yours.
Self-awareness
What do I notice about myself today?
For example – I notice I am grinding my teeth more than usual and my shoulders are tight.
I notice I hold my breath ever so slightly as I open an email.I notice my mind wandering as my kids tell me about their day and I haven’t heard anything they said. What do I notice that is uncomfortable for me? For example – Saying sorry is not easy for me. I always feel I have to still make it about the other person. Asking for help isn’t easy. It makes me think I am weak if I can’t do it myself. What do I notice about my attitude or thoughts? For example – I feel like I need to have the final say when I have an argument. I feel grumpy when I first wake up. People annoy me easily. Do I ever say … if only? How do I usually end that sentence? For example - If only my kids would clean up after themselves. If only someone else would help me once in a while. If only we had time to take a vacation. Priorities Our lives seem full of things that are constantly urgent and important. However, this often leaves the important and not urgent things unattended to. Think TNTs. Think – Less is more. What could I have less of in my life? For example – I could get rid of at least 5 books on my bookshelf and 5 t-shirts I never wear. I could focus better on 1 project at a time rather than 3 at once. What do I need to give myself permission to do? For example – when I am taking off time to be with my family, it’s ok to not be thinking about work. Who is your support team and how do you prioritize them? For example – my husband is my biggest supporter, but I always assume that he will be there when I stop working. I can make him a bigger priority by taking 10 minutes to check in with him and be truly present each day.
Finding meaning When you started law school, maybe you wanted to change the world in some way. How have those ideas changed and where could you find ways to bring more meaningful contribution in your life, family or community? For example: When I became a pharmacist, I wanted to make people’s lives better through helping them with their health. I have since learned that the mind is a powerful tool and really provides the best medicine. By helping others live more meaningful lives, I feel I make a positive difference in helping make the world that little bit better. The Big Rocks Philosophy What is the best way to fill a jar with sand and pebbles? If we fill the jar with the sand first – there is no room for all the pebbles. If we put the pebbles in first, the smaller grains of sand fit in around the bigger rocks and more fits in the jar. What are the big rocks to you in your life? How can you notice them in TNT ways? We become what we think about all day long. Who will you be? Whatever you do – remember to keep the end in mind. Now ….. If I were to ‘start over’ from today, what could I change? Brainstorm!! Get crazy!!! The information in this presentation is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment.
Begin With the End in Mind
What was the future you dreamed of…..
Then life happened…..
Law of Stuff
1st law
Stuff will expand to fit any
container you decide is big enough
to hold your stuff2nd law You have too much stuff
Caveats to the Law of Stuff Stuff is defined as: Container is defined as • Material Possessions (aka • Cupboards stuff) • Time • Tasks (aka work) • Salary • Debt level (aka spendings) • Stomach • Food (aka food)
Things That Defy the Law of Stuff Word Documents
Stuff
This Photo by Unknown Author is licensed under CC BY-NC-NDExpectations Vs Reality
Choices
Busy
Burn out
This Photo by Unknown Author is licensed under CC BY-SA-NC
cc: striatic - https://www.flickr.com/photos/34427466731@N01How long do you want to keep living this life?
Regrets of the dying
I wish I hadn't worked so hard
I wish I had stayed in touch with friends
I wish I had let myself be happier
I wish I had the
courage to
express my
feelings
This Photo by Unknown Author is licensed under CC BY-NC-NDI wish I had the courage to live a life true to myself, not the life others expected of me
Begin with the end in mind
Tiny Noticeable Things
Slow Down
and Savor
Simple things I can enjoy:Be grateful
Gratitude Questionnaire (examples) Use a scale of 1 – 7 (7 strongly agree, 1 strongly disagree) 1. I feel very thankful for my degree of physical health 2. I count my blessings for what I have in this world 3. I reflect on the worst times in my life to help me realize how fortunate I am now 4. Although I don’t have everything I want, I am thankful for what I have
How I helped others this week: Next week I intend to help others by: Be kind
Self Awareness
Predictive Index
Notice yourself
Notice the uncomfortable
Priorities
What are your big rocks?
This Photo by Unknown Author is licensed under CC BYWhat are your big
rocks?
This Photo by Unknown Author is licensed under CC BYGive yourself Permission
Who is your support team?
What is your purpose?
Law of No Regrets
1st Law Make time for yourself
2nd Law Make happiness a priority
3rd Law Have a good support team
4th Law
Be brave enough to
share your feelings
This Photo by Unknown Author is licensed under CC BY-NC-ND5th Law Be true to your values and purpose
Flourishing Scale Use a scale of 1 – 7 (7 strongly agree, 1 strongly disagree)sagree) I lead a purposeful and meaningful life My social relationships are supportive and rewarding I am engaged and interested in my daily activities I actively contribute to the happiness and wellbeing of others I am competent and capable in the activities that are important to me I am a good person and live a good life I am optimistic about my future People respect me
We become what we think about all day. Who will you be?
As you begin again, remember to keep the end in mind.
For your bonuses scan the QR Code Brain, Body and Business www.brainbodyandbusiness.com
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