Evening Visualization
Carte Habitude
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Résumé de 30 secondes
Under 5 minutes, optimize the learning from your day for less triggers, stress, and more results in the following days
Evening Visualization
Résumé: Under 5 minutes, optimize the learning from your day for less triggers, stress, and more results in the following days
Résultat principal: Higher clarity on what TO DO and what NOT DO for your upcoming days (more clarity, motivation, focus on value, less procrastination, stress, doubts)
Principaux avantages: 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
Prochaines étapes: 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
Durée: 5 minutes.
Public cible: Anybody willing to reduce stress and anxiety and enjoy their days more
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Revue hebdomadaire
Conseils pour fixer des objectifs réalistes et atteignables, même dans des environnements à haute pression.
Surmonter l'anxiété au travail
Résumé: Strategies for reducing workplace anxiety and creating a secure environment for all employees
Résultat principal: Réduction de l’anxiété au travail
Principaux avantages: Improved overall mental health and productivity
Prochaines étapes: Implement stress-reduction techniques and monitor their effectiveness
Délai de réalisation : 30 minutes
Public cible: 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.
FAIRE
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
NE PAS FAIRE
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
Intéressant ? Des changements positifs potentiels pour vous ?
Quelles sont les prochaines étapes que vous êtes prêt à entreprendre ?
Rencontrez l'auteur
Ludo Pasquereau
Le fondateur de Wiser Sooner Coaching
Fondateur de Wiser Sooner Coaching, Ludo est un coach professionnel ICF (PCC) avec plus de 25 ans d'expérience dans des rôles de leadership pour la gestion de projets et le développement commercial dans les industries axées sur l'ingénierie. La plupart des clients de Ludo développent les compétences et la confiance nécessaires pour améliorer leurs performances et être plus authentiques sous pression, au travail ou à la maison.
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