Taking Back Control
A program designed to help you reclaim what is rightfully yours - your time, energy, and focus. The repetitive structure emphasizes iterative action and regaining control. This program helps build healthy habits through reflection and action, and builds a strong self-efficacy.
Program Modules
Take Action: Awareness
First, become aware. Identify and take the first step towards reclaiming control. (Based on Self-Monitoring principles)
Identify a Time Thief
DailyRecognize a specific activity or situation that consistently drains your time and energy. Note the triggers and context.
Identify the When: Context Matters
Determine the specific moments when you lose control. Identifying the 'when' is key to implementing change. (Links to Operant Conditioning - understanding cues).
Pinpoint Trigger Times
DailyNote the times and situations when the 'time thief' is most likely to strike. Be as specific as possible.
Acknowledge 'It': Goal Setting
Define the specific objective or goal you want to achieve instead of engaging in the time-wasting activity. (Related to Goal-Setting Theory).
Define Your Goal
DailyClearly state what you want to accomplish when reclaiming your time and energy. Make it SMART (Specific, Measurable, Achievable, Relevant, Time-bound).
Take 'It' Right Back: Implementation
Implement a strategy to redirect your time and energy towards your defined objective. (Relates to Implementation Intentions).
Implement a Strategy
DailyChoose and execute a method to reclaim your time and energy (e.g., saying 'no', delegating, setting boundaries, habit stacking - 'After I brush my teeth, I will work on my goal for 15 minutes').
I am Right: Self-Efficacy
Reinforce Positive Self-Talk and Recognize your Accomplishments. This focuses on affirming the choice made and building self-efficacy. (Connects to Self-Efficacy Theory).
Affirm Choice
DailyAffirm the decision made in reclaiming time/energy and note positive results. Focus on what you did RIGHT.
What You'll Accomplish
- Identify time and energy drains through self-monitoring.
- Reclaim control over your schedule using goal-setting strategies.
- Focus on achieving specific goals using implementation intentions.
- Implement effective time management strategies based on operant conditioning principles.
- Develop positive self-talk and affirmation strategies to build self-efficacy.
- Apply habit-building techniques such as habit stacking.
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