7 DAYS SELF-ESTEEM BUILDING PROGRAM
Before you would start the 7 days self-esteem building program I would like to tell you couple of things to make the most out of it.
You have to start and finish the program to get results. You have to commit yourself to go through even if you have some difficulties. You have to be flexible to change certain part of the program to accommodate it to your life style. For example, if this program suggests to get up at 6 am, but you usually get up at 5am you can change the time frame which fits to your life.
I would suggest to get up 30-60 minutes earlier than you usually do to use the early morning "exercises", because that is the time when the brain and mind is fresh, uninterrupted and you can really focus on yourself.
Enjoy the first moments of the day and start your day by being aweken with nature itself. Crispy, fresh air and the beauty of the day is ahead of you.
Please consult your physician if you have any physical or mental condition needs to be treated.
Exercise: Any type of exercise (walking, jogging, running, swimming etc.) can help to release stress and boost your energy.There are certain hormones in the body that are releasing during the exercise and give you temporary "pleasure". You will feel energized, happy and lots of energy for the next couple of hours.
Nutrition: Try to eat more food which contains high amount of B-vitamins (fish and seafood, whole grains such as wheat and oats, leafy green vegetables, dairy products, bananas, lentils, potatoes etc.). They enhance your immune system and nervous system. Eliminate processed sugar (chocolate, candy, soda, ice cream etc.) as much as possible from your diet. Drink more water and eat more fresh, raw vegetables and fruits.
Breathing: Essential life force. When you feel frustrated just breath. Count to 2-4 for breathing in hold it for 2-3 seconds and exhale 'till you count to 4-8. You don't have to follow exactly the numbers, but the best if you breathe out longer than breathe in.
Journal: Start a journal and write down how you feel during the day. How do you feel during the breathing exercise, walking, jogging etc. Make notes about how you feel by not eating that much processed sugar, cookies etc. Note your progress in your journal.
Daily mantras: I give you just one thought for each day to think about consciously. You can call them your personal Mantras. Practice them as many times as you can throughout the day. Think about them over and over again.
Your daily Mantras
Day 1: Posture. Lift up your chin, pull back your shoulder, stomach in, chest out and tell me that you are ready to climb the Mount Everest.:)
Day 2: Smile. No matter what happens you smile first and then you can enter the situation. Think about being happy all day long. Just smile without reason.
Smile has probably the strongest effect on people. When you take a walk or go for a meeting start with smiling at the first seconds. Just look at people's face, their reaction to your warm, friendly smile. They will most likely respond back to you on the same way, with a big smile in return your friendliness. If they don’t, tell them to read my website for further advice.:)
Day 3: Focus on your strengths. Give yourself a pat on the back for the things you did right each day, particularly if you are working on a particular area and begin to notice improvement. Pay attention to what makes you unique.
What qualities would you use to describe yourself? Strengths and weaknesses are closely related, and very often you have both the positive and negative side of the same characteristic.
For example, if you are a very sensitive person, the positive side of that is that you are careful not to hurt other people’s feelings. You offer empathy, support and recognize other people’s needs even when they’re not expressed. On the flip side, as a sensitive person, you possess the negative side of that too.
Your feelings are hurt easily, and you cower around people who are blunt. Be aware that all characteristics that have two sides empowers you to always flip the coin to the side of strength. In this example, use your sensitive nature to offer support to other people, and stay focused on the positive side of that quality.
Day 4: Learn something new. It does not matter how small it is, do it. For example. Go to the Library and read a paragraphs about roses, gardening, photography or anything else you are interested in. You can rent a CD or DVD about your hobby or favorite activity.
Day 5: Seek out positive people. If you know somebody who has a positive mental attitude talk to her or him. Look for the positive in people this day and every day.
Day 6: Spend some time doing things you don’t want to do. If you’ve been putting off cleaning out your garage or organizing drawers you have to realize that disorganization may be damaging your self-esteem. Think about what tasks you’ve avoided that will give you a lift if they are completed. Take one small step toward accomplishing these tasks.
Day 7 : Reward yourself. Go to the movie, theater, dine out,have a strawberry cheesecake ice cream or anything you wan to do. Enjoy your "sweet" reward for the quality job you have done in the past week.
7 DAYS PROGRAM
6-7am: Get up at 6am in the morning. Breathing exercise: as I mentioned above. Count to 2-4 for breathing in hold it for 2-3 seconds and exhale 'till you count to 4-8. You don't have to follow exactly the numbers, but the best if you breathe out longer than breathe in. Do it 4-5 times after another. Relax. Drink some water and start walking or any cardio you prefer. Walk for about 10-20 minutes. If you are more experienced do it longer. An hour walk in the morning can do miracles and set the tone for the rest of your day. Enjoy nature and just breathe slowly. Do not think about anything else,but how beautiful nature is around you. Just enjoy being in the moment.
7-7:15am: Think of your day ahead of you. Hopefully the previous night you wrote down the most important chores you have to do today, so it's available for you early in the morning. If you did not do that you will tonight.
7:15-8am: Get ready for the day's challenges. Breakfast, "family morning", shower etc.
8am-5pm: Work. Your favorite spare time activity.:):):)
After lunch find a peaceful place to be with yourself for about 5-15 minutes. Think about your day. Go through the list what you have done and what needs to be done. Than do the same breathing exercise you did in the morning. If you have time during your lunch break take care of the phone calls or other important things need to be taken care of.
5-9pm: Family time. Enjoy being with your loved ones. Spouse, children, friends whoever you feel comfortable with.
9-10pm: Time with yourself again. Take a 10-20 minutes walk. If it's too late do it earlier. Breathing exercise again. Make a list of the most important things you have to do tomorrow. Set priorities. Highlight the ones you have to take care of tomorrow. Make notes about certain tasks that can wait another day or so. Write them down. It's important, because if you write them down you don't have to worry about them, they will be on your desk in the morning and you don't have to think about them again. If you write them down during sleeping your brain will work on the solution. It's possible then by the time you wake up the solution of a situation or challenge will pop up in your mind.
10pm-6am: SLEEP WELL.
Should you have any question or would like to leave your feedback, please do not hesitate to contact me through my
Enjoy your 7 days self-esteem building challenge.
I would like to have your feedback to deliver the information you need in the future and to give you the proper support for building your self-esteem and self confidence. Any comments, suggestions would be much appreciated.
Life is awesome. Enjoy it my friend.
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Thank you for listening.