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.
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.
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 steps
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.
FR 
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