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Are you using visualisation yet with your smart mind? If not, check out this episode on why you should, and how to do it.

Are you ready to make changing your life and achieving your goals much easier?

Yeah, you read that right.

It gets to be easy.

Breathe out, relax, and VISUALISE.

In this Episode you'll learn 

• that you already know how to visualise
• the neuroscience of how and why visualisation works
• what areas of your life you can use visualisation on
• how to visualise in an effective way

Resources mentioned in this Episode:

Wheel of Life Workshop: https://www.coachkramer.org/take-stock-of-your-life

Goal Setting Episode 1:
https://managingthesmartmind.buzzsprout.com/1960175/10791056-episode-17-how-to-set-goals-in-a-way-that-actually-works

Goal Setting Episode 2:  https://managingthesmartmind.buzzsprout.com/1960175/10830666-episode-18-three-secrets-of-successful-goal-setting

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It's that time of year when we want to take stock of our life, decide where we want to be going and plan on how to do that.

But this year - let's do it the smart way.

In this special Episode - which is more of a workshop than a podcast - I take you through the smart way of using the classic Wheel of Life coaching tool to get clear on all of the above. 

After going through this process you'll have gained: 

1. appreciation of how far you've come 
2. awareness of where you're at
3. insight into where you want to be going and 
4. ideas on how to get there 

Here’s what you're going to need to do:

Get yourself a journal and something to write with, as well as some different coloured pens.

Download the workbook via the link on this page - and print out the worksheets if you like to work on paper. 

Create some alone time and space, listen to the podcast and get to work! 

Resources mentioned in this podcast

The Smart Wheel of Life Workbook download page 

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This week, join me for a game of Snakes and Ladders on the board that is Lasting Change. 

You'll learn about all the obstacles to lasting change (and how to circumvent them), like:

• internal change-resistance
• pushback from peers, friends, family
• self-sabotage
• negative bias
• running out of willpower 

And you'll also learn about lots of ladders that will make achieving lasting change a lot easier, like:

• focusing on your growth
• practising your new identity
• organising support
• loving where you're at

Lasting change is possible - if you come prepared with knowledge of all the above, and the willingness to accept the inevitable setbacks.

Resources mentioned in this Episode:

The Gap and The Gain by Dan Sullivan and Dr. Benjamin Hardy

Episode 27 - How to get Started and How to Keep Going

Episode 12 - Black and White Thinking Part 1
Episode 13 - Black and White Thinking Part 2

Episode 29 - Negative self-talk

Episode 17 - How to set goals in a way that actually works
Episode 18 - Three secrets of successful goal setting

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***I've created an entire workbook for you to help you apply this mini-course - you can download it using this link: https://www.coachkramer.org/emotional-agility-workbook***

Welcome to the final part of the mini-course in emotional agility. 

In this Episode, I’m going to bring all the things you learned about your emotions and how to manage them in the past four episodes together and show you how to integrate them and apply them in your daily life. 

I’ll give you a decision tree for emotions - as well as my shortcut for emotional management. 

And I'll take you through four real life examples of emotional management in very different situations.

Resources:

I've created a workbook for you to help you apply this mini-course - you can download it using this link.  

Podcast Episode 16 on Emotional Processing Technique

The Work by Byron Katie

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***I've created an entire workbook for you to help you apply this mini-course - you can download it using this link***

In this fourth part we’re going to dig a bit deeper into the art of influencing your emotions by changing your thoughts and thought-patterns. 

Remember, your thoughts influence your emotions - whether they’re conscious or not.

And some of these have been imprinted in your brain so many times that they have become what I call solidified stories. 

They seem so obvious and true to you that you won’t even consider questioning them. 

You have solidified stories about the world, about money, about other people, about yourself. 

And these solidified stories are a massive contributor to your emotions (remember: thoughts and beliefs in the database co-create your emotions in the moment as I explained in the first part of this mini-course). 

So in this fourth part we’re going to look at how you can 

1. Identify them
2. Unravel them
3. Replace them

Resources

I've created a workbook for you to help you apply this mini-course - you can download it using this link.

The Work by Byron Katie

Episode 39 - Confirmation Bias 

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***I've created an entire workbook for you to help you apply this mini-course - you can download it using this link***

We’re in part 3 of the mini-course on Emotional Agility - here's a quick overview:

In Part 1, we looked at the neuroscience of emotions. How they’re created - and how they shape both your experience and your future. 

In Part 2, we focused on how you can create a healthy baseline for emotional wellbeing, and what you can do in the moment an emotion arises in your body. 

In this third part we’re going to look at one component of all the ingredients that create emotions: your thoughts. 

I'll show you how to modify your thoughts to change your emotions.

You'll also learn when you should NOT change your thoughts to change your emotions (we don't want you to gaslight yourself), and when wanting to change your thoughts is actually a strategy to avoid doing something you'd rather not.

Resources

I've created a workbook for you to help you apply this mini-course - you can download it using this link.

I believe Byron Katie's The Work is one of the best introductions to thought work, you can learn how to do that here:
https://thework.com/instruction-the-work-byron-katie/

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***I've created an entire workbook for you to help you apply this mini-course - you can download it using this link***

In this second instalment of the Mini-course in Emotional Agility, you will learn lots of tools and techniques to become more emotionally resilient.

You will learn how to create a healthy baseline for emotional agility by: 

1. Seeking out nourishing physical tactile experiences
2. Getting exposed to natural light on a daily basis
3. Spending time in nourishing environments 
4. Getting into a FLOW state
5. Tracking positive experiences and achievements

And how you can create immediate relief when experiencing an unsettling emotion through:

1. Moving your body to the emotion 
2. Self-soothing 
3. Resetting your state
4. Noting technique
5. Emotional processing
6. Transforming the energy

Resources 

I've created an entire workbook for you to help you apply this mini-course - you can download it using this link.

The Huberman Lab Podcast Ep 68: Using Light to Optimize Health

Podcast Episode on Emotional Processing Technique

Podcast Episode on transforming frustration into energy

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***I've created an entire workbook for you to help you apply this mini-course - you can download it using this link***

Over the next couple of Episodes I’m diving into something that has a massive impact on our life and well-being: emotions. 

In this mini-course on Emotional Agility you’ll learn:

• What emotions are and how they are created
• Why you want to intentionally manage your emotions
• How to decide which emotions you want to change
• How to change the way you feel about pretty much anything

In this first part we look at the neuroscience behind emotions and all the way they impact our life and well-being.

You'll also learn the answer to the question whether there are good and bad emotions and, if so, which are which.

At the end I give you an exercise to prep your mind for the next Episode, which has tons of tools on how to manage (and even change) your emotions.

Resources

Lisa Feldman Barrett's brilliant book 'How Emotions Are Made - The Secret Life of the Brain 

***I've created an entire workbook for you to help you apply this mini-course - you can download it using this link***

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This week I look at something that can secretly sabotage your plans to change your life and relationships: confirmation bias.

You'll learn:

1. what confirmation bias is
2. why your brain is prone to it
3. how it can be harmful
4. how to unearth it (it's often unconscious)
5. how to rewire your neural pathways towards better biases

Resources mentioned in this podcast:

Visual explainer of confirmation bias:
https://we.tl/t-UY6AWEyRZ3

Podcast Episodes on Black and White Thinking with lots of practical tips that also help with confirmation biases:
Episode 12
Episode 13

The Work of Byron Katie - one of my favourite tools to challenge your biases and paradigms

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Do you have a hard time asking for help?

Feel like it's faster to do it all alone?

Or that you should figure it out by yourself because you have such a smart mind?

Then you want to listen to this week's Episode.

You'll learn:

• the thought errors that stop smart humans from getting help;
• the one thing you forget about when you think you should do it all alone;
• how to do an inventory of what you could stop doing using the willing/able quadrants.

Looking for the accompanying PDF? You can use this link to download the willing/able quadrants that go with this Episode. 

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