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Coaching Plan

Two Week Coaching Plan – Build your Resilience

For the next two weeks we are going to work on your resilience and how you can change your habits and to resilience to help change your life.

This two week coaching plan is a guided support in a daily format to help start creating habits for health. The biggest key to your success is consistency and it is the daily habit routine that helps you get there. These daily reminders are me on your shoulder empowering and coaching you to positive change

 

Daz Daz
Prep
Sunday - Building your Resilience habit

For the next two weeks we are going to work on your resilience and how you can change your approach and habits towards improving resilience.

The first big question is, ‘What is Resilience’ and once we know what it is can we then understand it and connect with our own resilience.

Resilience refers to your capacity to effectively manage with, adapt to, and recover from adversity, challenges, or significant disruptions. It is the ability to withstand and bounce back from difficult circumstances, setbacks of traumatic experiences while maintaining a sense of wellbeing and functionality.

Each day I will share with you a great resilience tip.

Day 1
Monday - Understanding your Resilience

First thing we need to understand is what resilience is not and then from there we can start to build a better understanding.

Resilience does not mean coping or toughing it out, being tough sets resilience as being too rigid, we need to be adaptable. Resilience is not a fixed trait, its rather a dynamic quality that can be nurtured and developed over time.

It is important to recognise that everyone’s capacity for resilience differs, and some individuals may find it easier to bounce back from adversity than others.

Resilience tip 1- Create and maintain good relationships. 

Make the effort to maintain relationships in your life, whether those are personal, friendships, or work relationships. A good support network is essential and will help you overcome problems and face challenges. Collaborate, offload, and ask for help: not only will this help you to be more resilient in the face of difficulty, but you’ll be more creative and productive too.

Day 2
Tuesday - The habit of building resislience.

For resilience to succeed it must become a keystone habit, from there on everything will work for you and so something that you will need to work on continually.

Outcomes of resilience are both wellbeing and high performance. Investment in resilience is investment in wellbeing, resilience acts like a buffer to the negative side of stress. High resilience means more energy, capacity, and clearer focus on what is energising and motivating.

The great news is that resilience is a learned behaviour, relying on the deeper facets such as beliefs and attitudes – these will need your attention and effort.

Resilience tip 2 – Crises are not insurmountable problems.

Resilient people see problems as challenges that they’re equipped to tackle – not something that’s insurmountable. When you run into difficulty, instead of feeling defeated, change your thinking: how do I get round this? Start viewing obstacles as learning opportunities, instead of failures, and you’ll be ready to face whatever comes your way.

Day 3
Wednesday - How to build your Resilience

Food for thought- In the landscape of mental health, resilience often emerges as the unsung hero. It is not merely about bouncing back from adversity but a dynamic process of continually adjusting to challenges. In high-stress environments, building resilience isn’t a luxury, it’s a necessity.

But, resilience doesn’t spontaneously appear in the face of adversity. You need to actively cultivate this psychological capacity before crises occur. Building resilience is akin to constructing a ship for stormy seas; it is better to do so in the safety of a dry dock than amidst the storm thereafter.

Here are five great resilience tips to try:

  1. Be kind to yourself. Learning to be kinder to yourself can help with how you feel in different situations.
  2. Try to find time to relax.
  3. Develop your interests and hobbies.
  4. Spend time in nature.
  5. Look after your physical health.
Day 4
Thursday - Weekend Win

It can be difficult to stay consistent when forming a new habit if you have a lot going on in your life, or if you take a break from your normal routine. The perfect example of this is the weekend. So, let us set you up to win this weekend.

How? By doing an easy version of your habit for the weekend.

Today, I want you to plan how you will approach these new habits and say to yourself I can do this, this is my journey, this is my plan, and I will achieve my goals one step at a time.

Resilience tip 3 – Focus on goals. 

Setting and achieving goals will show you that you’re capable; you’ll feel good when you achieve them and think of yourself as someone who achieves the goals they set. Start small: set yourself a manageable goal for the day. Getting into the habit of setting and achieving goals regularly will build your confidence when it comes to achieving bigger or more long-term objectives.

Day 5
Friday - The power of journaling

Throughout this process of resilience awareness and learning the impact on your resilience can be markedly improved by journaling, showing gratitude, and having daily reflection.

Often the goals ahead such as improving resilience are not clear until it is written down allowing visualisation to become reality. ‘Think in Ink’ and take time to commit thoughts to paper allowing you to connect with the process.

The power of journaling can be seen as a form of meditation, a way of opening up to yourself and letting go of anxious thoughts. Research shows that writing things down can lead to an increase in wellbeing and happiness. That wellbeing link we know that has a close link to building your resilience.

Resilience tip 4 – Take decisive actions. 

An inability to cope with change often arises from feeling stuck or unempowered, afraid to make a move. Make a decision and take action: remember, a ship can’t change direction if it isn’t moving. It may not be the absolute right decision, but once you get things moving you can re-assess, re-evaluate, and adjust your course.

Day 6
Saturday - Continue to connect with yourself and your environment around you

Maintaining your resilience is here for the long haul, you need to build resilient habits into your daily routine, and it needs to become sustainable and not just a flash in the pan.

Extending your resilience is based on ongoing learning, you need to keep learning new stuff and unlearning old stuff. Building resilience is just like the learning of any other form of knowledge. You will start to feel better, more confident and succeed more in what is important to you. You will feel at ease no matter what is going on.

Resilience tip 5 – Look for learning opportunities. 

Resilient people view everything that happens to them as a learning opportunity. Instead of feeling defeated by failure or setbacks, ask yourself ‘what can I learn from this situation?’.

Day 7
Sunday - Reflection day

Use this to reflect on how your week of your resilience habit and how it has gone and allow yourself to continually assess where you are.

If your week has gone well, then continue with more of the same. But also asking those difficult questions of yourself if the week has not gone according to plan is a way of being honest. Have you given yourself the best chance, did you give it everything or is there room for improvement.

Ask yourself am I worth this, is this the journey I want to be on and how do I feel being on this journey.

It is all about creating that positive feedback loop.

Day 8
Monday - Maintain your resilience habit

If all went well last week, and you did not struggle or skip the habit for more than a day then awesome well done.

If you have struggled, keep it the same as last week and start again because when you do succeed the rewards are even greater.

Making change can take time and so focus on how awesome you will feel when you get there.

Never make too big an adjustment so that it becomes too difficult.

This slow change process of expanding the habit a little at a time helps overcome the resistance of the mind to change and discomfort.

Gradually the habit becomes your new normal and you can expand a bit more, pushing your comfort zone a little at a time.

Resilience tip 6 – Change is a part of living. 

Don’t be afraid of change: let go of the need to return to ‘normal’. Once you can accept that change is constant, you’ll stop resisting it and start accepting change when it happens. Accepting change is the first step; if you can learn to embrace change, that’s when you’ll really notice a different in the way you approach the challenges in your life.

Remember, Real resilience encompasses wellbeing and high performance.

Day 9
Tuesday - Mindful approach to resilience

Maintaining your resilience is here for the long haul. You need to build resilient habits into your daily routine, and it needs to become sustainable- not just a flash in the pan. Extending your resilience is based on ongoing learning; you need to keep learning new stuff and unlearning old stuff.

Your resilience levels will fluctuate, some days good, some days bad the skill is recognising when all is not well and asking the question why, what has caused this.

Resilience tip 7 – Develop a positive self-image. 

The better you feel about yourself, the more able you’ll be to face difficult circumstances when they arise. Remember, nobody else is as good at being you as you are. You are the best at being you.

Day 10
Wednesday - Embrace your resilience habit

As much as we connect when all is not well, the same actions need to take place when we are having those good days.

Ask the question, why is my resilience working well today, what processes are in place for this to happen and how can I connect with this to ensure this happens more often than not.

Resilience tip 8 – Keep things in perspective. 

Look at the positives of your situation rather than focusing on the negatives. Make a list of the things you’re grateful for: a job you enjoy, your health, your family or friends. Gratitude is a good habit and it’ll help you remember the good things in your life when you encounter a challenging situation.

Day 11
Thursday - Continually assess

Never feel guilt from failing.

The guilt can be more harmful than the failure and stops you from doing the habit.

You must learn to be aware of it, then let it go, and counter it with something more positive. Tell yourself when you slip and fall, it is just another lesson that will teach you to be better at change.

Why?

Building resilience is just like the learning of any other form of knowledge. You will start to feel better, more confident and succeed more in what is important to you. You will feel at ease no matter what is going on.

Resilience tip 9 – Maintain a hopeful outlook. 

There are opportunities everywhere if you keep your eyes open. Resilient people are able to make the best of a bad situation, so stay open to possibilities even when things aren’t looking good.

Day 12
Friday - Coming to the end of your resilience habit

To summarise and remember-

Resilience and wellbeing – the link where one cannot be separated from the other as they work synergistically. If you invest in your wellbeing – you invest in your resilience. Investing in your physical, nutritional needs, and taking care of your emotional and mental wellbeing are the energies combined needed to connect resilience to wellbeing. So, whenever you use the word resilience, remember we mean wellbeing too.

Resilience tip 10 – Take care of yourself.

Put on your own mask first. You’re the most important person in your world. Exercise, eat well, get enough sleep, and spend time with people who care about you. When all those basic (but important) needs are taken care of, it’s much easier to deal with unexpected crises and changes when they come along.

Day 13
Saturday - no daily lesson but just remember why you started this journey and just keep going
Day 14
Sunday - Completion of your new habit

What have you learned?

Over the last two weeks you have completed the ‘Resilience’ habit challenge – nice work!

Today, take a minute after practicing your habit to reflect again on the past week of doing the habit.

What has the habit been like and how have you done?

What have you learned?

What parts or how much of this habit will you continue to do? Consider writing a short journal entry about these reflections, to solidify your learning.

Treat habit formation as a learning process, to learn about yourself, your mind, mindfulness, resistance and more.

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