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Reflective Practice

Reflective Practice. Keeping a journal. Why reflective practice. To create distance between the events and yourself So that you can analyse the events from a neutral perspective To move through the world in conscious ways rather than unconscious ways

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Reflective Practice

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  1. Reflective Practice Keeping a journal

  2. Why reflective practice • To create distance between the events and yourself • So that you can analyse the events from a neutral perspective • To move through the world in conscious ways rather than unconscious ways • To become aware and conscious of your thoughts and behavioural behaviours

  3. Keeping a journal • Gather data • Record what you see, feel, think, tell yourself and hear on one page • In your journal focus both on your strengths and weaknesses • On the next page critically analyse your data without judgement • This is a self-coaching and personal development tool

  4. How to critically analyse your data • Ask critical questions For example: Your data/observations: I feel so upset , Sam is being such a jerk, I wish he would behave like a real man Critical questions : Why exactly is upsetting me? How exactly are real man suppose to behave? How specifically is Sam being a jerk?

  5. How to critically analyse data 2. Notice what you are noticing and not noticing For example: Observation: Everybody look so fit and thin at the gym, everybody knows what they are doing except for me, I have no idea what I am doing Now notice what you are noticing and not noticing I notice that I am comparing myself to others a lot

  6. How to critically analyse data 3. Thematic analysis Notice all the themes that are apparent across your observations. For example: I have no idea if I am on the right track, I wish I had more knowledge about what’s the right food to eat. There’s so much information on the internet but it all looks very confusing and overwhelming, I don’t even know where to begin. What themes are apparent here? Knowing , certainty and uncertainty are apparent themes

  7. How much time should you spend on your journal? • This is up to you • The more you do this the more you become aware • I recommend 20 minutes a day originally until you build the skills and then 10 minutes a day

  8. An ongoing process • This tool will help you self coach throughout your life • This is about becoming aware of your strengths and weaknesses

  9. Things to watch out for • In the next video you will learn more in details about the things to watch out for

  10. Your intentions • Time to set your intentions for the rest of this program • What are you expecting to get out of this program? • What are you prepared to do?

  11. Measuring your results • A big part of success is to be able to measure it • We will be spending the next 3 to 8 weeks working on overcoming self-sabotage, inspiration and empowerment • Hence measuring your results by weighing yourself on the bathroom scales is hardly going to be relevant for now • For now what you must be measuring is your mindset/emotions in regards to weight loss, health and body image

  12. Measuring your results Do this in your journal On a scale of 1 to 10 , where 1 is poor and 10 is very good Rank yourself for • Your motivation levels in general to exercise, prepare and cook healthy meals or when it comes to working towards your slimming goals • Your energy levels • Your stress levels • Your anxiety levels • Your depression levels • Your commitment levels • How positive are you that you will reach your goals • How confident are you that you will reach your goals • How overwhelm you feel when it comes to reaching your goals • How often do you experience cravings? • Do you eat emotionally? • How much of a perfectionist are you? • How often do you compare yourself to other women • How often do negative self-talks pop into your mind? • How often do you feel guilt or shame about your weight or body image • How intense is the guilt • How much you struggle with your weight?

  13. Measuring your results • A lot of your measurements in the first stages will be to notice changes and improvement with your mindset • As we uncover your self-saboteurs and eliminate them you would start experiencing a shift for example you might experience more motivation, you might feel more positive, etc.

  14. Self Sabotage • Self sabotage is the act of doing things are ensure we do not reach a goal or obtain a result. • Often self-sabotage is subtle and subconscious • While consciously you want something, subconsciously you are doing things to sabotage your results

  15. Why do we self sabotage When the subconscious benefits of being overweight outweighs the conscious pain of being overweight. Conscious Pleasure of being slim MOTIVATION or will power Conscious Pain Of being overweight Self-sabotage or subconscious drives Subconscious fears of being slim Subconscious pleasure of being overweight

  16. Self-Sabotage • Usually are caused by subconscious fears • Fears are often kept subconscious otherwise they overwhelm us • Secondary gains are a psychological term used to define a psychological or emotional benefit of maintaining a problem • Usually the benefit is to avoid the fears • Sometimes the benefit can be an old positive association (Example: food cravings)

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