The Ultimate Self-Esteem Toolkit by Risa Williams

Author:Risa Williams [Williams, Risa]
Language: eng
Format: epub
ISBN: 9781839974755
Publisher: Jessica Kingsley Publishers
Published: 2023-03-22T00:00:00+00:00

The First Step Prep

The first step prep is what you do to mentally prepare yourself to do your first step forward. It’s like a tiny mental nudge that gets you moving forward a little.

In this client’s case, after he bought a yoga mat, he kept it in his car because he didn’t know where to keep it in the house. When it was time for his weekly “Yoga Workout Day,” he was so tired from work that he didn’t want to go down to the garage to find the yoga mat in his car. At our next session, he confessed that the yoga mat was still sitting in his car.

So we decided that his first step prep would be to go get the mat, and then, roll it out onto the floor on the morning of his next workout day. This way, at six o’clock, after work was over, he would see the mat in the room, and it would be easier to just get started. When we can visually see our first step prep in front of us (such as a yoga mat rolled out on the floor), it helps prime our brains to take the next step forward.

His new list looked like this:

Goal: Do more yoga to get in shape.

Realistic time frame: One year.

Monthly goal: Do complete yoga routine 4–6 times a month.

Weekly goal: 1–2 yoga routines.

First step forward: Buy a yoga mat.

First step prep: Roll out the yoga mat on the morning of each workout day.

This “roll the mat out” ritual wound up working really well, and he soon discovered he was accomplishing his weekly goal consistently and it was quickly becoming a habit. After a month, he was automatically prepping his mat on the selected day; he no longer had to think about it. The new habit had been completely formed.

The client called it this the “Go Get the Mat Rule” and sometimes referred back to this when he started other goals.

“Now, when I get stuck on other goals, I tell myself, ‘Just go get the mat!’ and then I know what I need to do,” he said, in a later session.

Sometimes, you just need to…go get the mat!

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