Evening Visualization
Habit Card
Click on the box
Download your free products
Download your free products
Click on the box
30s Summary
Under 5 minutes, optimize the learning from your day for less triggers, stress, and more results in the following days
Evening Visualization
Summary: Under 5 minutes, optimize the learning from your day for less triggers, stress, and more results in the following days
Main Outcome: Higher clarity on what TO DO and what NOT DO for your upcoming days (more clarity, motivation, focus on value, less procrastination, stress, doubts)
Top Benefit(s): You bring closure to the triggers of your day and prepare for the next day less stressful with your time more focused on value and enjoyable experiences
Next Steps: Apply this habit at the end of your day at least 4 times in the next 7 calendar days then decide to adjust/anchor/drop
Duration: 5 minutes.
Target Audience: Anybody willing to reduce stress and anxiety and enjoy their days more
Click on the box
Weekly Review
Advice on setting realistic and achievable goals, even in high-pressure environments.
Overcoming Anxiety at Work
Summary: Strategies for reducing workplace anxiety and creating a secure environment for all employees
Main Outcome: Reduced workplace anxiety
Top Benefit(s): Improved overall mental health and productivity
Next Steps: Implement stress-reduction techniques and monitor their effectiveness
Time to Complete: 30 minutes
Target Audience: All employees, Mental health advocates
Why it works
Why it works 
Before:
When we ask our clients what they do after work to reset so they do not carry their stress, and issues and work over at home, not so many report any process that works consistently and as a result, they feel like they do not really relax and enjoy their family. And for some, days like that turn into weeks into months into burnouts…
After:
The Evening Visualization is a process to reset your day in less than 5 minutes: by reflecting on your day at different levels (Rational, Emotional, and “Reptilian”), you learn to better manage similar situations and emotions in the future, which brings a sense of closure: you are less attached to your past emotions and issue and you “let go”. As a result, you feel more relieved and relaxed with a refreshed mindset to enjoy the next part of your day in the present with your loved ones.
TO DO
Close my eyes
3X slow deep breathes with a smile on my face
Visualize my past day and focus on how my guts felt then and feel now
- For any intense feeling, I attach a mental label to the feeling then move on to the next part of my day
- For the most negative emotions, I visualize what I will do next time I face a similar situation, and how I will feel instead
My lessons
- I mentally list my top lesson for the day
- I visualize what I will do next time I face a similar situation,
- I visualize how I will feel instead
Future NOT DO
- I mentally list the main thing I commit to NOT TO again in similar situations.Â
- I attach it to how I will feel better.
I open my eyes and assess how I feel
Optional:
- I act on TO DO/ NOT TO by applying my lessons for the next few days
NOT DO
Keep my eyes open during the experience (as it allows to access emotions)
Deny the little voice, objection (as it always comes back as stress and self-judgement)
Rush through it (as you would only access the Rational part of you)
Example
Video to be uploaded
Your next 2 weeks stepsÂ
Start NOW or schedule your first try:
- Apply TO DO right away (<30 minutes)
- Once done, decide your commitment for the next 2 weeks
- How are you feeling right after? Compared to before? What was the value for you?
- What to adjust for you to commit for 2 weeks?
- Visualize the next time you apply it and how you would like to feel
- Celebrate that you have tried something new
Build your habit (-> more practice -> more results)
- Model: After [OTHER CURRENT HABIT] and at/when [TIME], I will [NEW HABIT] in [LOCATION].
- Example: When I log off from work, and before I get up, I put myself in a comfortable position. I close my eyes, and I imagine how I feel after my Evening Visualization: I have brought closure to my day, let go of any stress and I will feel excited about the next part of my day.
- Print your sticky habit
Total time:
5m/day X 6 = 30 minutes in 2 weeks
How you measure success:Â
You have applied at least 6X times in the next 2 weeks
What value you can expect:Â
Less stress or distraction; more focus and energy
How to get started:Â
Print and fill your Habit template then apply right away
With more time
Apply more often
Learn more:
on this subject
Morning Visualization Routine
Reset routine
Daily Planning Review
Insightful? Potential positive changes for you?
What are you willing to commit as next steps?
Meet The Author
Ludo Pasquereau
The Founder of Wiser Sooner Coaching
Founder of Wiser Sooner Coaching, Ludo is an ICF Professional Coach (PCC) with over 25 years of experience in leadership roles for project management and business development in engineering-focused industries. Most of Ludo's clients develop the skills and confidence to improve their performance and be
more authentic under pressure, at work or at home.
Get more content like this
Sign up today and get more contents, offers and updates!
EN 
FR