Have you been listening?
What does SMART stand for in SMART Goals?
Specific
Measurable
Achievable
Relevant
Timely
Which suggestion creates accountability and makes it more difficult to back out of your commitment.
"Tell someone you’re starting a new habit"
What is a cognitive distortion?
Irrational thoughts that shape how you see the world, how you feel, and how you act.
The wise mind refers to...
a balance between the reasonable and emotional halves
A person uses their reasonable mind when
they approach a situation intellectually
"Start with small changes" says you could even improve by ___%
1% every week, the changes that accumulate over months or years are massive
What is it called when you assume that because you feel a certain way what we think must be true?
Emotional Reasoning
Anger triggers are...
people, places, situations, and things that set off anger. Your triggers can provide clues about the emotions behind your anger.
Please have each member of the team name one secondary emotion that may look like anger (what is under the water?) (Please do not repeat)
sadness, lonely, insecure, hurt, grief, overwhelm, hungry, tired...
Give an example of how to track your habit
Keep a journal, calendar, or spreadsheet to record your habit each time you practice.
When you are interpreting the thoughts and beliefs of others without adequate evidence, you are engaging in which type of cognitive distortion?
mind reading
The emotional mind is used when...
feelings control a person’s thoughts and behavior. They might act impulsively with little regard for consequences.
What are 3 characteristics of someone with HIGH self-esteem?
Love themselves, and feel worthy of love by others.
Act in an independent fashion.
Achieve greater success in life.
Assume responsibility for their lives, and their choices.
Take more risks in life.
Be more creative artistically, and as problem solvers.
Feel proud of their accomplishments.
Accept who they are, flaws and all.
Not be self-centered or egotistical.
Deal with problems using healthy coping strategies.
Tolerate greater levels of frustration.
Be excited by the future, and meet it with a sense of optimism.
Give an example of how to tie a new habit to other activities
“After each meal, I will read for 5 minutes.”
If you are thinking in absolutes like "always" "never" or "every" what type of cognitive distortion is this?
All or nothing thinking
Please have each team member name an early anger warning sign for them (please do not repeat)
Mind goes blank
Insult the other person
Face turns red
Body or hands shake
Start sweating
Throw things
Heavy or fast breathing
Stare at the other person aggressively
Scowl or make an angry face
Scream, raise voice, or yell
Clench fists
Feel sick to the stomach
Punch walls
Feel hot
Become aggressive
Become argumentative
Go quiet and “shut down”
Crying
Pace around the room
Headaches
Can’t stop thinking about the problem
What are the 5 strategies for releasing judgement?
1.mindfulness
2.reframe the judgement in terms of consequences
3.reframe the judgement in terms of goals or gratitude for others
4.actively look for exceptions and what is going unnoticed
5.Apply Validation
What are 5 things you can do to help build a new habit?
Differentiate between goals and habits.
Start with small changes
Update your environment
Tie new habits to other activities
Some practice is better than no practice
Tell someone you’re starting a new habit
Track your habit
Celebrate your successes
What are 5 of the cognitive distortion types?
Magnification/Minimization
Catastrophizing
Overgeneralization
Magical thinking
Personalization
Jumping to conclusions
Mind Reading
Fortune Telling
Emotional Reasoning
Disqualifying the positive
"Should" statements
All or Nothing thinking
The mind has 3 states, the....
reasonable mind, the emotional mind, and the wise mind