Three Hopes

The Three Hopes exercise is the future-oriented version of the classic Three Gratitudes exercise. We practice gratitude to savor, and also to identify the key factors that lead to our success.

Today, we put that knowledge to use by identifying three things we hope will go well in our day today. Once you have your hopes, plan out a few strategies that will help you realize these goals. What can you do to realize these outcomes? Who can you call on for help?

And, as always, be sure to Create an Account so you can share your Three Hopes with the group! Comment with your hopes at the beginning of the day, then check back and let us know how you did.

By | May 31st, 2017|Daily Exercise|2 Comments

Process-Based Compliments

Process-Based Compliments are about modifying our own language to help promote and instill growth mindsets in ourselves and others. People share news with us all the time, both in person and on social media. In these moments, we often respond with congratulations or compliments of some kind like “You’re awesome!”, or “You’re so smart!”.

Today, try to approach these moments with a growth mindset, and keep your compliments process-based. Focus on effort, perseverance, and habit when you respond to others today. Bring up the hard work they put in to achieve this outcome. It can even be as simple as “Great work! Keep it up!”

And, as always, be sure to Create an Account so you can share your results with the group!

By | May 30th, 2017|Daily Exercise|0 Comments

Deliberate Practice

Once we have interest in an activity, the pathway to mastery is through deliberate practice. Deliberate practice is about breaking an action into its core “movements”, and rehearsing each one movement with intent and focus.

Pick a skill you’d like to improve, and spend at least 15 minutes practice it today. Go beyond “going through the motions” — deliberate practice is about really bringing our awareness and attention to the task at hand. Break the movement into parts, and rehearse each one until you have them mastered. Think of it like doing drills to improve at a sport — build that muscle memory!

And, as always, be sure to Create an Account so you can share your growth with the group!

By | May 29th, 2017|Daily Exercise|0 Comments

Positive Emotions Scavenger Hunt

Today’s exercise is a Positive Emotions Scavenger Hunt. Before we can experience more positive emotions, we have to know where to find them! As you go about your day today, take note of when you experience the ten positive emotions of JAGPHILIAS.

Download our worksheet so you can track your progress!

And, as always, be sure to Create an Account so you can share your findings with the group!

By | May 27th, 2017|Daily Exercise|0 Comments

Body Scan

The Body Scan is a classic staple in the mindfulness/meditation genre. It’s a simple, powerful exercise you can do as often as you’d like. Simply get in a comfortable position, and slowly move your awareness across your body.

Notice all the sensations you can; pressure, heat, texture, etc. Take some time to explore your senses.

Pro tip: This is great for calming the mind before bed — but be careful not to fall asleep during your practice 🙂

And, as always, be sure to Create an Account so you can share your results with the group!

By | May 26th, 2017|Daily Exercise|0 Comments

Positive Emotions Focus Day

The Positive Emotions Focus Day is a deliberate practice exercise for building more positive emotions. Pick one of the 10 positive emotions in JAGPHILIAS to experience more of today. Then, brainstorm a few ways you can create moments that cause you to experience that emotion. Finally, go out and execute on your plans!

Positive emotions are best when shared. For a real challenge, consider ways you can actually cause others to experience that emotion as well!

And, as always, be sure to Create an Account so you can share your results with the group!

By | May 25th, 2017|Daily Exercise|0 Comments