Mid-Week Motivation + Self-Awareness Tool

Life is going to be a struggle, at least if you’re doing it right.

Struggles mean you’re doing something, that you’re living life.

They may not always be comfortable, or easy, but they are required to grow and become stronger.

Don’t expect life to not throw challenges your way, you’re only setting yourself up for failure if you do.

I like to say, “Expect the unexpected when you least expect it.”

Expect life to throw challenges your way especially when you don’t think you’re ready for them.

These are opportunities; opportunities for growth, opportunities that you didn’t see coming your way, when you take on the challenge.

When you are faced with a challenge, take a deep breath, and say, “Fu*k it, let’s go. I’ve got this and I’m not going to quit!”

Develop that killer attitude, the one that’s going to get you through the challenge.

You don’t have to know how you’re going to do it, you’re never going to feel ready, but just don’t give up and take one step at a time and you’ll surprise yourself.

You’ve got this, I promise. Don’t give up on yourself.

Self-Awareness Tool: Mapping Your Negative Spiral

Step 1: Recall a Recent Difficult Moment

• Choose a specific situation where you noticed your mood dropped, you felt stressed, anxious, or self-critical.

• Example: You received critical feedback at work.

Step 2: Break It Down Into Parts

• Trigger (What Happened?)

  • My boss said my report needed major revisions.

• Automatic Thoughts (What popped into your mind?)

  • “I’m terrible at my job.”

  • “I’m going to get fired.”

• Feelings (What emotions came up?)

  • Anxiety, shame, sadness.

• Body Sensations (What did you feel physically?)

  • Tight chest, nausea, flushed face.

• Behaviors (What did you do next?)

  • I withdrew, avoided emails, procrastinated starting the revision.

Step 3: Notice the Escalation

• Ask: How did my thoughts, emotions, an actions feed each other?

  • Thinking “I’m terrible” increased anxiety.

  • Anxiety made physical symptoms worse (tight chest).

  • Physical discomfort made it harder to think clearly.

  • Avoidance behavior reinforced feelings of incompetence. 

Step 4: Find the Choice Point

• Identify a moment where you could have responded differently – even a tiny shift.

• Example: After the automatic thought “I’m terrible,” instead of believing it, you could notice the thought as just a thought – “I’m having the thought that “I’m terrible at my job” – and pause.

Step 5: Interrupt the Spiral

• Use a mindful pause:

  • Breathe (take 3 slow breaths).

  • Acknowledge the thought or feeling without judging it (“Oh, anxiety is here. That’s okay.”).

  • Choose a small, value-driven action (like replying to the boss calmly, or setting a timer to start the revision for 10 minutes).

The goal is not to eliminate negative thoughts or feelings, but to recognize when you’re getting swept up in a spiral and create space to respond differently, aligned with your values – not your fear or inner critic. 

Stay positive and take action!

Thank you for your support!

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