Make Changes That Last: A Program for Personal Transformation

Reflect on a time when you trusted your intuition and it led to a positive outcome. Journal about it.

“The real question is why do I no longer trust myself?”

Engage in a daily practice of solitude to listen to your body's signals and cultivate self-awareness. Aim for 5 minutes of focused solitude, free from external inputs.

“For most of us, the most important practice for our health and happiness is a daily practice of solitude.”

List your top 3-5 core values (e.g., honesty, kindness, creativity). Reflect on how well your current life reflects those values. This week, choose at least three choices that are more in line with your values.

“Alignment is when your inner values and your external actions start to match up.”

Identify one situation this week where you would normally people-please. Instead, practice asserting your own needs and boundaries.

“Everything I did was about what the people around me wanted, but that is something that it is possible to change.”

When faced with disagreement or criticism, pause and ask yourself, 'What can I learn here?' rather than immediately reacting defensively.

“In every situation in life, what can I learn here? Not how can I be right and prove my point, what can I learn here?”

Practice reframing events in your life. Actively look for the positive in negative situations. This week, write down five things you are grateful for.

“Most events in life are neutral. What determines their impact on us is the perspective we take on that event.”

Forgive yourself of past choices and be free.

“I had to forgive myself for allowing that pain to affect you for like 25 years.”

Forgive others that have wronged you and be set free.

“When people forgive your blood pressure can go down your anxiety can go down your depression can go down right forgiveness is we CH to improve the quality of your relationships wow I passionately believe that that the happiest people are those who can move on and let go”

Look at contentment activities such as finding inner peace and calm.

“Contentment are what are the things that you can do in your life that give you that sense of peace and calm and contentment.”

Take charge of what you can and be better.

“Control is about a sense of control one of the things that you can do in your life that give you a sense of control”

Do your inner values and your external action match up? Align yourself.

“Alignment is when your inner values and your external actions start to match up.”

Manage stress with breathing exercises.

“breathing and changing the way we breathe I think really does qualify as the hack”

Manage stress with physical touch.

“consensual affectionate touch is one of the best ways to lower your stress”