Day 15 – Worry Time 

The Practice:  Today’s practice may sound a bit absurd to you, but I am quite serious. We are going to set aside some time today to fully engage ourselves in an activity we usually try not to do—worry! Set a timer for 5-10 minutes and begin. Remember, Instead of letting worry happen, we are going to intentionally worry as hard as we can.  Like the Welcoming Breath practice, during Worry Time  we allow ourself to have anxious thoughts and feelings without trying to resist, figure out or problem solve them
 
This is a great practice to do not just today, but every day. Whenever a worry pops up we can then remind ourselves that we can worry about that at our scheduled worry time!
 
Purpose:

  • Put the time you worry under your control. 
  • Change your stance towards worry from one of problem solving to simply allowing it.

 

Intolerance of Uncertainty Monkey Mindset Expansive Easygoing Mindset
The only way to get rid of worry is to solve problems.  I must be certain of what to do. I can allow myself to worry and feel the feelings without trying to problem solve. 

 
Your Easygoing Scorecard:
 
5 points [      ] What  did you worry about during worry time?    _____________________________  
 
1 point [      ] Circle three values that this practice will cultivate.

SELF-ACCEPTANCE     GROWTH      OPENNESS      CREATIVITY     SPIRITUALITY    FUN/PLEASURE    RESPONSIBILITY    AUTHENTICITY     COMMITMENT     RESILIENCE     ADVENTURE     HEALTH     HONESTY     SELF-EXPRESSION     COMPASSION     LOVE     FLEXIBILITY     HUMOR     PRESENCE/MINDFULNESS     COURAGE     SPONTANEITY     INDEPENDENCE      PEACE   HONOR      TRUST  

1 point each [      ]

Welcoming  anxiety during worry time.
Reminding yourself of your values and expansive mindset­­­­­
Patting yourself on the back. (Yes, literally!)
 
1 point each [      ] Read pages 99-102 in Don’t Feed The Monkey Mind
 
3 points [      ] Listen to The Welcoming Breath Meditation
 
Total points [      ]

Days 13-14 Weekend Practice: Catch up or repeat

Weekend Practice is an opportunity to repeat a practice from the week or catch up on a practice that you missed.
 
Circle a  practice you will do:

The Five Minute Rule    Prioritize Self-Care      Try Something New
Start Something But Don’t Finish It        Say No To Something       Welcoming Breath
Mix it Up    How To Decide    Just One Thing
Allowing Others to be Responsible for Their Own Lives
 
The Archive of Daily Practices can be found here: https://www.jennifershannon.com/30-days-easygoing-daily-practices/ 
 
Write down the purpose of the practice:

  • .

 

Monkey Mindset Expansive Easygoing Mindset
 
 
 
 

 
Your Easygoing Scorecard:
 
5 points [       ]What  practice did you do?    _____________________________  
 
1 point [      ] Circle three values that this practice will cultivate.

SELF-ACCEPTANCE     GROWTH      OPENNESS      CREATIVITY     SPIRITUALITY    FUN/PLEASURE    RESPONSIBILITY    AUTHENTICITY     COMMITMENT     RESILIENCE     ADVENTURE     HEALTH     HONESTY     SELF-EXPRESSION     COMPASSION     LOVE     FLEXIBILITY     HUMOR     PRESENCE/MINDFULNESS     COURAGE     SPONTANEITY     INDEPENDENCE      PEACE   HONOR      TRUST  

1 point each [      ]
 
Welcoming negative emotion associated with the practice
Reminding yourself of your values and expansive mindset­­­­­
Patting yourself on the back. (Yes, literally!)
 
3 points [      ] Listen to The Welcoming Breath Meditation

Total points [      ]
 

Day 12 – Just One Thing

The Practice:  Make a mental list of the things you want to get done today. Pick one to-do or activity from that list and write it down on a post it note or some other small piece of paper.  This is the one thing that you will devote 100% of your attention to. Because we can be so easily distracted by technology that seduces us into multi-tasking, I recommend turning off all devices that might interrupt or distract you.  For example, if your one thing was to go through email, turn off your phone.  If the task does not involve technology, like taking your dog for a walk, turn everything off!
 
You can combine this practice with others you have done thus far in 30 Days to Easygoing, for example setting a time limit on the task you choose, or writing out tasks on paper and choosing one randomly. Once you are done with this one thing, whatever you choose next throughout the day, continue with the practice of doing just that one thing.
 
Purpose:

  • Cultivates focus on the present moment, instead of attempting to multitask or doing things just to check them off a long list.
  • Decreases overwhelm by focusing on just one thing at a time.

 

Perfectionistic  Monkey Mindset Expansive Easygoing Mindset
I can only feel good about myself if I have gotten everything done.
 
It is more important to focus on one thing at a time, rather than setting a goal of getting it all done.
I may miss out on something if I only focus on one thing at a time and turn off technology. Whatever else needs to get done can wait.  By focusing on one thing at a time I am learning how to be in the present moment.

 
Your Easygoing Scorecard:
 
5 points [       ] You earn 5 points for each 1 thing you do at one time.  How many did you do this way?
1 point [      ] Circle three values that this practice will cultivate.
 

SELF-ACCEPTANCE     GROWTH      OPENNESS      CREATIVITY     SPIRITUALITY    FUN/PLEASURE    RESPONSIBILITY    AUTHENTICITY     COMMITMENT     RESILIENCE     ADVENTURE     HEALTH     HONESTY     SELF-EXPRESSION     COMPASSION     LOVE     FLEXIBILITY     HUMOR     PRESENCE/MINDFULNESS     COURAGE     SPONTANEITY     INDEPENDENCE      PEACE   HONOR      TRUST  

1 point each [      ]

Welcoming anxiety related to a fear of missing out or not getting it all done.
Reminding yourself of your values and expansive mindset­­­­­
Patting yourself on the back. (Yes, literally!)

3 points [      ] Listen to The Welcoming Breath Meditation
 
Total points [      ]
 

Day 11 – How to Decide

The Practice: Decision making can be a challenge for a lot of people, whether it is about a purchase, making career choices,  simply deciding what to wear, or whether to go out to dinner or stay in and cook.  If we believe we need to be 100% certain we’re making the best decision, the process can get prolonged and painful, and often put off. Today the practice is to make a decision using the following protocol. 

  1. Set the timer for 5 minutes and write out pros and cons.
  2. Set the timer for 1 minute to make the decision based on your pros and cons, or just go with your gut.
  3. If you still have not decided, flip a coin to decide

Purpose:

  • Restricting time making decisions helps us move forward. 
  • More important than being “right” about our decision, is learning to cope with whatever we decide.

 

Intolerance of Uncertainty Monkey Mindset Expansive Easygoing Mindset
I should be 100% certain of my decision.
 
Most decisions have pros and cons.  I don’t need to be certain, I just need to decide.
If I make the wrong decision I won’t be able to get over it.
 
It is better to learn to cope with decisions I make, than to agonize when making them.  

 
Your Easygoing Scorecard:
 
5 points [      ] What  decision did you make using one or all of the new rules?    _____________________________  
 
1 point [      ] Circle three values that this practice will cultivate.
 

SELF-ACCEPTANCE     GROWTH      OPENNESS      CREATIVITY     SPIRITUALITY    FUN/PLEASURE    RESPONSIBILITY    AUTHENTICITY     COMMITMENT     RESILIENCE     ADVENTURE     HEALTH     HONESTY     SELF-EXPRESSION     COMPASSION     LOVE     FLEXIBILITY     HUMOR     PRESENCE/MINDFULNESS     COURAGE     SPONTANEITY     INDEPENDENCE      PEACE   HONOR      TRUST  

1 point each [      ]

Welcoming your anxiety about making a decision when you feel uncertain.
Reminding yourself of your values and expansive mindset­­­­­
Patting yourself on the back. (Yes, literally!)
 
1 point each [      ] Read pages 107-110 in Don’t Feed The Monkey Mind
 
3 points [      ] Listen to The Welcoming Breath Meditation
 
Total points [      ]
 

Day 10 – Mix it Up 

The Practice:  Today the practice is to do every task or activity that isn’t on a fixed schedule in a random order. For example, I see clients from 10-4, so that is fixed.  I also plan to go for a walk, cook dinner, read, work on 30 Days to Easygoing 😉 and watch TV.  Instead of planning an optimal schedule for these things, the practice is to write them down on separate pieces of paper, fold them up, and pick them out randomly.  Whatever I pick first, I do first.  You can modify this by choosing just two or three activities to do in random order.
Purpose:

  • Mixing up your schedule fosters flexibility and resilience, two key ingredients for becoming more easygoing.
Intolerance of Uncertainty Monkey Mindset Expansive Easygoing Mindset
If I don’t know what is going to happen next, I can’t handle it. I can handle doing things in a random order, even if it is not optimal, I can still get things done.  

 
Your Easygoing Scorecard:
 
5 points [      ] What  things did you write down on pieces of paper?    _____________________________  
 
1 point [      ] Circle three values that this practice will cultivate.

SELF-ACCEPTANCE     GROWTH      OPENNESS      CREATIVITY     SPIRITUALITY    FUN/PLEASURE    RESPONSIBILITY    AUTHENTICITY     COMMITMENT     RESILIENCE     ADVENTURE     HEALTH     HONESTY     SELF-EXPRESSION     COMPASSION     LOVE     FLEXIBILITY     HUMOR     PRESENCE/MINDFULNESS     COURAGE     SPONTANEITY     INDEPENDENCE      PEACE   HONOR      TRUST  

1 point each [      ]

Welcoming  anxiety and frustration.
Reminding yourself of your values and expansive mindset­­­­­
Patting yourself on the back. (Yes, literally!)
 
1 point each [      ] Read page 122 in Don’t Feed The Monkey Mind
 
3 points [      ] Listen to The Welcoming Breath Meditation
 
Total points [      ]

Day 9 –  Allowing Others To Be Responsible For Their Own Lives

The Practice: Today our practice is resist all urges to point things out to others or give advice.  If someone is talking to us about a problem, we won’t try to solve it.  We’ll just listen to them and sympathize. If we think someone is forgetting something or making a mistake, we won’t interfere. We’ll allow the natural consequence of their actions to occur. The only exception to this is if there is imminent threat.
 
Purpose:

  • Become aware of how often we have the urge to point out or give advice.
  • Allow others to be responsible for themselves.
  • Develop trust that others can figure things out for themselves.
  • Learn to listen with compassion, not control

 

Over-Responsible  Monkey Mindset Expansive Easygoing Mindset
I believe that if someone is not making a good choice, it is my responsibility to do something about it. If I don’t, I’ll be partly to responsible for the consequence. I will allow others to be responsible for their own lives and choices they make.  Consequences of their actions are not my fault.
It is my responsibility to try to fix other’s problems when they are in pain. When others are in pain, I can listen with compassion and learn to trust their ability to work through things in their own way.  

 
Your Easygoing Scorecard:
 
1 point [       ] Every time you resist  an urge to give advice or point something out to someone.  You can write down what you resisted here: ____________________________________________________________________________________________________________________________________________________________
 
1 point [       ] Every time you listen to someone without giving advise 
1 point [      ] Choose three values that this practice will cultivate.
 

SELF-ACCEPTANCE     GROWTH      OPENNESS      CREATIVITY     SPIRITUALITY    FUN/PLEASURE    RESPONSIBILITY    AUTHENTICITY     COMMITMENT     RESILIENCE     ADVENTURE     HEALTH     HONESTY     SELF-EXPRESSION     COMPASSION     LOVE     FLEXIBILITY     HUMOR     PRESENCE/MINDFULNESS     COURAGE     SPONTANEITY     INDEPENDENCE      PEACE   HONOR      TRUST  

1 point each [      ]
 
Welcoming anxiety or discomfort.
Reminding yourself of your values and expansive mindset­­­­­
Patting yourself on the back. (Yes, literally!)
 
1 point each [      ] Read pages 26-27 in Don’t Feed The Monkey Mind
 
3 points [      ] Listen to The Welcoming Breath Meditation
 
 
 
Total points [      ]
 

 

Day 8 –  Welcoming Breath Meditation 

The Practice:
As I said in the week two welcome, to create change in ourselves we need to break patterns of behavior that are associated with the monkey mindset. When we change our behavior, however, even for a few minutes, negative emotions like anxiety, guilt, embarrassment are bound to arise in us. This is just our brain’s way of reminding us that we are breaking the rigid rules we’ve been following. If we cannot tolerate these feelings, then we will continue to engage in habits that keep us stuck in our old ways of thinking and doing.

This welcoming breath meditation will help us to accept rather than resist negative emotions. Acceptance helps us metabolize the feelings. Resistance only prolongs the process, blocking us from the change that we desire.
Purpose:

  • Learn to handle feelings and get through them more effectively
  • Quiets the monkey mind by not reacting to it
  • Allows us to make the changes we desire

 

Monkey Mindset  Expansive Easygoing Mindset
If you are feeling bad, it means there is imminent threat and I need to do something now to prevent something terrible from happening. Negative feelings are my monkey mind’s call to action. If I want more long term peace, I need to learn to accept them, not react to them.

Your Easygoing Scorecard:

5 points [ ] Listen to The Welcoming Breath Meditation
1 point [ ] Circle three values that this practice will cultivate.

SELF-ACCEPTANCE   GROWTH   OPENNESS   CREATIVITY   SPIRITUALITY   FUN/PLEASURE   RESPONSIBILITY   AUTHENTICITY COMMITMENT   RESILIENCE   ADVENTURE   HEALTH   HONESTY   SELF-EXPRESSION   COMPASSION   LOVE   FLEXIBILITY   HUMOR PRESENCE/MINDFULNESS   COURAGE   SPONTANEITY   INDEPENDENCE   PEACE   HONOR   TRUST

1 point each [ ] Read pages 79-82 in Don’t Feed The Monkey Mind
1 point each [ ] Patting yourself on the back for doing this practice. (Yes, literally!)
1 point each [ ] Every time you breath into a negative feeling throughout the day.

Total points [ ]

Day 7 – Design Your Own Practice

Circle a  practice you will do from the week:
The Five Minute Rule
Prioritize Self-Care
Try Something New
Start Something But Don’t Finish It
Say No To Something
The Archive of Daily Practices can be found here: https://www.jennifershannon.com/30-days-easygoing-daily-practices/ 

Write down the purpose of the practice:

  •  
  •  

Write down the monkey mindset and the easygoing mindset you will be cultivating with this practice.
 

Monkey Mindset Expansive Easygoing Mindset
 
 
 
 
 
 

 
Your Easygoing Scorecard:
 
5 points [       ]What  practice did you do?    _____________________________  
 
1 point [      ] Circle three values that this practice will cultivate.
 

SELF-ACCEPTANCE     GROWTH      OPENNESS      CREATIVITY     SPIRITUALITY    FUN/PLEASURE    RESPONSIBILITY    AUTHENTICITY     COMMITMENT     RESILIENCE     ADVENTURE     HEALTH     HONESTY     SELF-EXPRESSION     COMPASSION     LOVE     FLEXIBILITY     HUMOR     PRESENCE/MINDFULNESS     COURAGE     SPONTANEITY     INDEPENDENCE      PEACE   HONOR      TRUST  

1 point each [      ]
 
Welcoming negative emotion associated with the practice
Reminding yourself of your values and expansive mindset­­­­­
Patting yourself on the back. (Yes, literally!)
 
3 points [      ] Listen to The Welcoming Breath Meditation
 
Total points [      ]

Day 6 – Design Your Own Practice 

Circle a  practice you will do from the week: 
The Five Minute Rule
Prioritize Self-Care
Try Something New
Start Something But Don’t Finish It
Say No To Something

Write down the purpose of the practice:

  •  
  •  

Write down the monkey mindset and the easygoing mindset you will be cultivating with this practice.
 

Monkey Mindset Expansive Easygoing Mindset
 
 
 
 
 
 

 
Your Easygoing Scorecard:
 
5 points [       ]What  practice did you do?    _____________________________  
 
1 point [      ] Circle three values that this practice will cultivate.
 

SELF-ACCEPTANCE     GROWTH      OPENNESS      CREATIVITY     SPIRITUALITY    FUN/PLEASURE    RESPONSIBILITY    AUTHENTICITY     COMMITMENT     RESILIENCE     ADVENTURE     HEALTH     HONESTY     SELF-EXPRESSION     COMPASSION     LOVE     FLEXIBILITY     HUMOR     PRESENCE/MINDFULNESS     COURAGE     SPONTANEITY     INDEPENDENCE      PEACE   HONOR     TRUST  

1 point each [      ]
 
Welcoming negative emotion associated with the practice
Reminding yourself of your values and expansive mindset­­­­­
Patting yourself on the back. (Yes, literally!)
 
3 points [      ] Listen to The Welcoming Breath Meditation
 
Total points [      ]
 

Day 5 – Just Say No

The Practice: Say “no” to something. Think of what you have planned for the day or week and pick something that you can say no to.  This might involve saying no to an invitation, or serving on a committee or volunteering for something.  It can also be something you have planned that you feel obligated to do but don’t want to, like a task at work or home. It can be a modified no, for example, when a colleague asked me to consult on a case for an hour, that sounded overwhelming so I agreed to consult for ten minutes.
Purpose:

  • Saying “No “ to things will leave more time to do the things that you want to do.
  • Saying “No” builds resilience to coping with others’ disappointment.
  • Saying “No” helps to develop courage to be authentic, which in the long run creates deeper connections.

 

Over-Responsible  Monkey Mindset Expansive Easygoing Mindset
If I say no and someone gets disappointed or upset with me, it is my fault. I can be sensitive to disappointing someone without being responsible for their feelings. It is more important for me to take responsibility for myself than for others.
If I do not step up to the plate when someone asks me to do something it may not get done and that is my fault. If no one else steps up to the plate, that is not my fault.  I am not responsible for other people’s actions or inactions.  

 
Your Easygoing Scorecard:
 
5 points [       ] What  did you decide to say no to?    _____________________________  
 
1 point [       ] Extra credit if someone expressed displeasure with your “no”. 
1 point [      ] Choose three values that this practice will cultivate.

SELF-ACCEPTANCE     GROWTH      OPENNESS      CREATIVITY     SPIRITUALITY    FUN/PLEASURE    RESPONSIBILITY    AUTHENTICITY     COMMITMENT     RESILIENCE     ADVENTURE     HEALTH     HONESTY     SELF-EXPRESSION     COMPASSION     LOVE     FLEXIBILITY     HUMOR     PRESENCE/MINDFULNESS     COURAGE     SPONTANEITY     INDEPENDENCE      PEACE   HONOR      TRUST 

1 point each [      ]
 
Welcoming guilt about saying “no” and anxiety that people will be so mad they will reject you.
Reminding yourself of your values and expansive mindset­­­­­.
Patting yourself on the back. (Yes, literally!)
 
1 point each [      ] Read pages 50-52 in Don’t Feed The Monkey Mind
 
3 points [      ] Listen to The Welcoming Breath Meditation
 
Total points [      ]
 
 
 
 

Day 4 – Finish It Later

The Practice:  Start something but don’t finish it. Whatever task you chose to start, estimate how much time it would take to complete.  Divide this time in half and set the timer for this new time.  Once you start the task, stop when the timer goes off, no matter how strong the urge is to keep going.
 
Some task ideas are house work, email, social media, crafts or hobbies, report writing, or agenda setting. Of course, you would not want to pick a task that needs to be completed, like driving your kids to school!  But many things we do each day are things that we don’t need to complete all at once.
 
Purpose:

  • Cultivates presence with the process as opposed to focusing on the outcome.
  • Restricting time on tasks can help us balance our time between doing (getting things done) and being (relaxation).
  • It is easier to start something if you know you will only be doing it for a set period of time.

 

Perfectionistic  Monkey Mindset Expansive Easygoing Mindset
I should only start something that I can finish.
 
It is okay to do things is smaller chunks. 
Doing a little bit of something will prevent burnout.

 
Your Easygoing Scorecard:
 
5 points [       ] What  task did you purposely leave unfinished?______________________
1 point [      ] Circle three values that this practice will cultivate.

SELF-ACCEPTANCE     GROWTH      OPENNESS      CREATIVITY     SPIRITUALITY    FUN/PLEASURE    RESPONSIBILITY    AUTHENTICITY     COMMITMENT     RESILIENCE     ADVENTURE     HEALTH     HONESTY     SELF-EXPRESSION     COMPASSION     LOVE     FLEXIBILITY     HUMOR     PRESENCE/MINDFULNESS     COURAGE     SPONTANEITY     INDEPENDENCE      PEACE   HONOR      TRUST 
 
1 point each [      ]

Welcoming anxiety and/or irritation leaving things undone.
Reminding yourself of your values and expansive mindset­­­­­
Patting yourself on the back. (Yes, literally!)
 
1 point each [      ] Read pages 64-67 in Don’t Feed The Monkey Mind
 
3 points [      ] Listen to The Welcoming Breath Meditation
 
Total points [      ]

Day 3 – New & Different

The Practice:  Today the practice is to try something new that you haven’t been drawn to try before. For example, you can go to an ice cream or frozen yogurt shop and try a flavor or topping you that hasn’t appealed to you in the past.  You could take a different route to work, try a new exercise, even watch a new TV show. If you aren’t sure what to try, great! Random is perfect for this practice. The idea here is not to like or dislike the new thing that you try, it is simply to mix things up and experience something new. 
 
Purpose:

  • Trying something new fosters flexibility and resilience

 

Intolerance of Uncertainty Monkey Mindset Expansive Easygoing Mindset
If things don’t go as planned my day is ruined. It is important to practice flexibility and learn to cope when things do not go as I expected.
If I don’t know what is going to happen next, I can’t handle it. Allowing for spontaneity can create adventure, good and bad.  I can handle things either way.  

 
Your Easygoing Scorecard:
 
5 points [      ] What  new thing did you try today?    _____________________________  
 
1 point [      ] Circle three values that this practice will cultivate.
 
SELF-ACCEPTANCE     GROWTH      OPENNESS      CREATIVITY     SPIRITUALITY    FUN/PLEASURE    RESPONSIBILITY    AUTHENTICITY     COMMITMENT     RESILIENCE     ADVENTURE     HEALTH     HONESTY     SELF-EXPRESSION     COMPASSION     LOVE     FLEXIBILITY     HUMOR     PRESENCE/MINDFULNESS     COURAGE     SPONTANEITY     INDEPENDENCE      PEACE   HONOR      TRUST

1 point each [      ]
Welcoming  anxiety and disappointment.
Reminding yourself of your values and expansive mindset­­­­­
Patting yourself on the back. (Yes, literally!)
 
1 point each [      ] Read pages 17-18 in Don’t Feed The Monkey Mind
 
3 points [      ] Listen to The Welcoming Breath Meditation
 
Total points [    ] 

Day 2 – Prioritize Self-Care

The Practice: Today your practice is to think up a self-care activity.  If you are not used to taking care of yourself, this can be hard to do, so let me give you some ideas that might stimulate your thinking.  Read; exercise; meditate; take a bath; do a hobby; meet a friend; take time to be alone; journal; go to a coffee shop. The activity needs to be for you and not for someone else, and does not relate to an obligation or trying to get things checked off for the day. The time you spend on self-care is up to you, it can be 5 minutes to over an hour.
Purpose:

  • Decreases stress and burn out.
  • Learn to take responsible for the person you are most responsible for, yourself.
  • Regular self-care is like filling up your tank, giving you more energy to get things done.

 

Over-Responsible  Monkey Mindset Expansive Easygoing Mindset
I tend to put other people’s needs before my own. Taking care of myself is as important as taking care of others.
Doing things for yourself first is selfish. 
 
Selfish is not a bad word. Learning to take care of myself will decrease my stress and burnout.  

 
Your Easygoing Scorecard:
 
5 points [       ] What  did you pick to do?    _____________________________  
 
1 point [       ] You did self-care before another obligation scheduled. 
1 point [      ] Choose three values that this practice will cultivate.
 
SELF-ACCEPTANCE     GROWTH      OPENNESS      CREATIVITY     SPIRITUALITY    FUN/PLEASURE    RESPONSIBILITY    AUTHENTICITY     COMMITMENT     RESILIENCE     ADVENTURE     HEALTH     HONESTY     SELF-EXPRESSION     COMPASSION     LOVE     FLEXIBILITY     HUMOR     PRESENCE/MINDFULNESS     COURAGE     SPONTANEITY     INDEPENDENCE      PEACE   HONOR      TRUST
 
1 point each [      ]
 
Welcoming anxiety or discomfort.
Reminding yourself of your values and expansive mindset­­­­­
Patting yourself on the back. (Yes, literally!)
 
1 point each [      ] Read pages 23-26 in Don’t Feed The Monkey Mind
 
3 points [      ] Listen to The Welcoming Breath Meditation
 
 
 
Total points [      ]

 
 
 

Day 1 – The 5 Minute Rule

The Practice:  Think of something you have been putting off or are stuck on.  For example, it could be organizing your workspace, starting an exercise or meditation practice, or simply tackling that pile of unanswered e-mails. Rather than postpone the task or worry about it anymore, set a timer for 5 minutes and without thinking too much, get started.
 
After five minutes when the timer goes off you can stop. That’s it. It doesn’t matter how much of it you got done or how well it was done. You may then continue with the task, or move on to the rest of your day. Either way you get 100% credit and a pat on the back for jumpstarting the task.
 
The Purpose:

  • Breaks things down into small manageable steps
  • Focuses on process not outcome helping to focus more on the present moment
Perfectionistic Monkey Mindset Expansive Easygoing Mindset
I should only start something if I feel motivated and confident I can do it well. I can start something even if I don’t feel motivated or confident.  Motivation and confidence come from doing things.
I should only start something that I can finish.
 
It is more important to take things one step at a time.  I will focus on the process, not the outcome.
Mistakes equal failure or not being good enough. Making a mistake or not doing something perfectly is better than not doing it at all and an opportunity for growth.

 
Your Easygoing Scorecard:
 
5 points [       ]What task did you pick to do?    _____________________________  
 
1 point [       ] How motivated you feel to do this on a 0-3 scale?
                                        0= not motivated at all and 3= very motivated.  _____________
 
1 point [      ] Circle three values that this practice will cultivate.
 
SELF-ACCEPTANCE     GROWTH      OPENNESS      CREATIVITY     SPIRITUALITY    FUN/PLEASURE    RESPONSIBILITY    AUTHENTICITY     COMMITMENT     RESILIENCE     ADVENTURE     HEALTH     HONESTY     SELF-EXPRESSION     COMPASSION     LOVE     FLEXIBILITY     HUMOR     PRESENCE/MINDFULNESS     COURAGE     SPONTANEITY     INDEPENDENCE      PEACE   HONOR      TRUST
 
1 point [      ] After the timer goes off, check in to see how motivated you feel to continue working on the task?  Has it gone up, stayed the same or gone down? __________________________
 
1 point each [      ]
 
Welcoming anxiety or discomfort.
Reminding yourself of your values and expansive mindset­­­­­
Patting yourself on the back. (Yes, literally!)
 
1 point each [      ] Read pages 20-22 in Don’t Feed The Monkey Mind
 
3 points [      ] Listen to The Welcoming Breath Meditation
 
 
Total points [      ]
 
 
 

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