Understanding Beckhard’s Formula of Change Change is an inevitable part of life, often met with a mix of excitement and apprehension. To effectively navigate these transitions, it’s essential to understand what drives us toward change and what holds us back. One powerful tool for this is Beckhard’s Formula of Change. What is Beckhard’s Formula of…
I know it’s tough—some would even say unbearable. That’s why healing is a journey of self-discovery. It won’t happen overnight, but it will happen eventually. By taking small steps toward understanding yourself and your emotions, you can begin to heal. Use the following exercise to guide you through the process: 1. Reflect on the SituationWrite…
1. Control Mapping Exercise: This exercise helps individuals distinguish between what they can control and what they cannot. 2. Expectation Adjustment Worksheet: This helps individuals assess whether their expectations are realistic and modify them when necessary. 3. “What’s Within My Power?” Reflection: A short mindfulness exercise to reset when feeling overwhelmed. 4. “Reframe the Frustration”…
Steps to determine whether we are telling our true story or simply listening to the narratives that others have imposed on us. Step 1: Identify the Narratives Take a moment to reflect on the labels, stories, or comments you’ve heard about yourself over the years. These could be things people have told you or thoughts…
Step 1: Identify Your Negative Thoughts Step 2: Challenge These Thoughts Write down your answers next to each negative thought. Often, you’ll find that these thoughts are not as valid as they seem. Step 3: Reframe the Negative Thoughts into Positive Affirmations Step 4: Create a Daily Affirmation Practice Reflection Questions: Goal of the Exercise:…
This exercise is to help you become aware of your emotions so it is possible to regulate them Step 1: Track Your Emotions Example: Step 2: Identify Patterns At the end of the week, review your notes and identify any patterns. Ask yourself: Step 3: Reflect and Take Action Outcome: This exercise will help you…
Remember it always starts with a tiny step: Step 1: Create Your Personal Values List Step 2: The “Why” Test For each of the top 5 values, ask yourself, “Why is this important to me?” Write down your answers in detail. For example: Step 3: Reflect and Prioritize Outcome: This exercise will help you gain…