The TEN MINUTE COGNITIVE WORKOUT contains
examples of CW statements that address:
- Work Issues,
- Relationship Issues,
- Parenting Issues
- Health & Fitness
- Skill Development
- Leisure Activities
There is also a section with examples of general CW statements designed to achieve and maintain daily emotional well being.
If you do the COGNITIVE WORKOUT consistently, you will have in your possession a powerful tool that can enhance your life.
You can make every day a great day!
• It can change an emotional state that is vexing or troubling.
• It can modify a behavior.
• It can eliminate an unwelcome habit.
• It can strengthen and develop a new habit.
• It can help you manage everyday stress.
• It can help you cope with a specific stressful situation.
• It can help you further develop a skill.
• It can help you improve a relationship.
• It can help you live in the now.
• It can help you develop mindfulness.
If you do the COGNITIVE WORKOUT consistently,
you’ll have in your possession
a powerful tool to enhance your life.
Make every day a great day.
It only takes Ten Minutes.
Write them in the Cognitive Workout format: POSITIVE statements in the PRESENT tense, that begin with ‘I AM’ and which use the PROGRESSIVE form of the verb.
You’ll be amazed at how this keeps you on track for keeping and fulfilling your resolutions, especially if you revisit them from time to time and rewrite them.
There is much to do prior to December 25, especially when Thanksgiving falls late in November as it did this year. Those of you who have celebrated Hanukkah can, perhaps, rest on your laurels and watch the rest of us scramble. Or, maybe, you too get caught up in some of the ‘Christmas Craziness’.
- Select one or two tasks you would like to accomplish each day.
- Be realistic about what you can expect to do in one day.
- That morning incorporate them into your Cognitive Workout.
- Write them down and read them aloud at least once.
Here are some examples:
I am writing holiday cards today.
I am putting up the tree today.
I am decorating the house today.
I am buying (_______)’s gift today.
I am baking cookies today.
At the end of the day, you’ll say:
I am feeling pleased and surprised at how much I got done today!
Order THE TEN MINUTE COGNITIVE WORKOUT
- Keep your statements short, clear and simple.
- Target only one emotion per statement.
- Target only one behavior per statement.
- Avoid targeting an emotion and a behavior in the same statement.
- Write statements that contain only one clause.
- Avoid writing statements with an independent and a dependent clause.
For example: I am feeling calm and relaxed when I go to the party. [This statement is too complicated.]
It’s better to write:
I am looking forward to the party.
I am feeling calm and relaxed at the party.
I am feeling very calm and relaxed.
Avoid targeting too many emotions or behaviors on the same day. I recommend limiting yourself to no more than three emotions and/or three behaviors. In other words, you would write different statements that target the same emotion.
For example (despondency):
I am enjoying today.
I am feeling upbeat and positive.
I am smiling a lot today.
I am feeling optimistic.
You can continue to target the same emotion or behavior on subsequent days. You can repeat statements every day that seem most helpful and effective.
Keeping your statements clear, simple, and short helps the subconscious mind internalize them with greater ease and efficiency.
I am writing short, simple statements.
I am targeting one emotion per statement.
I am targeting one behavior per statement.
I am writing statements that contain only one clause.
… is now available on Amazon.
Thank you to one and all who have purchased my book! I think you’ll enjoy doing the Cognitive Workout. It’s an exercise that can benefit anyone and everyone — provided it’s done consistently. I do the Cognitive Workout almost every day.
REMEMBER: It only take ten minutes!
… at a snail’s pace … but they are moving. As a prelude to the Amazon launch you can check this out:
“Not knowing when the dawn will come I open every door.” Emily Dickinson
The Wheels of Publication continue to grind slowly, and the publisher seems to be fresh out of oil. It might be November before my book sees the light of day. 😦
“A delay is better than a disaster.”
“All delay is irksome but it teaches us wisdom.” ~Publilius Syrus
Suppose you want to take some time to meditate, and you also want to get some exercise. But you don’t have time to do both. You can meditate while walking. Here’s how.
We’re always experiencing a myriad of sensations. Three major groups of sensations are auditory, visual, and tactile — SIGHT, SOUND, TOUCH. Head out for you walk and notice which of these three types of sensations first captures your attention. Perhaps, you hear an airplane pass overhead (SOUND). Repeat to yourself at a moderate pace the word ‘sound’ (sound…….sound…….sound…….sound..…..) and really pay attention to the sound of the plane until it fades — or until another sensation replaces it. Perhaps, you notice the feel of your shirt on your arm (TOUCH). Repeat the word ‘touch’ (touch……. touch…….touch…….touch…….) and really notice how the cloth feels against your arm, your back, your chest. Then you hear the singing of a bird (SOUND). Repeat the word ‘sound’ (sound…….sound…….sound…….sound..…..) and listen to that bird’s singing like you’ve never heard a bird sing before. Your eye is drawn ahead to a red car parked by the curb (SIGHT). Repeat the word “sight’ (sight…….sight…….sight…….sight……) Totally immerse your perception in that redness until you pass the car, and it’s out of your field of vision. You notice the sound of your shoe hitting the pavement (sound……. sound…….sound…….sound……), you notice how your foot hitting the pavement feels (touch…….touch…….touch……. touch…….) how your foot feels inside your shoe (touch…….touch…….touch……. touch…….) you pass a beautiful rose bush (sight……. sight…….sight…….sight…….). A dog barks (sound…….sound…….sound…….sound …..).
Immerse yourself as deeply as possible into each sensation. Hold onto it as long as possible, but also allow each new sensation to enter your perception and take center stage. You will hear, see, and feel things in a way you never have before. It keeps you in the present moment, plus you reap the calming, relaxing, centering benefits of meditation.
Say the words to yourself, or, if you’re totally alone you can say them aloud.
Your walking meditative state probably won’t be as deep as the meditative state you experience when sitting quietly alone. However, you will definitely experience the calming, soothing effects of meditation. Give this a try the next time you go for a walk by yourself. You can also do it when you park your car some distance from your destination.
Let me know about your experience with walking meditation.
Here’s a link to an early, prepublication review of my book, THE TEN MINUTE COGNITIVE WORKOUT. I expect the book to be released later this month. But as I said in an earlier post: “The wheels of publication turn slowly.”
The Ten Minute Cognitive Workout describes and teaches you a simple, easy to learn exercise designed to manage mood and change behavior. As the title suggests, the exercise requires an investment of only ten minutes a day. Despite its ease of execution, the Ten Minute Cognitive Workout is surprisingly powerful. It’s based on the principles of Cognitive Behavioral Therapy. What we think directly affects how we feel. Our thoughts govern our emotions.
The Ten Minute Cognitive Workout shows you a simple way to replace negative, irrational, dysfunctional thoughts with positive, rational, functional ones. These new thoughts become internalized and produce positive changes in emotions and behavior.
“Our thoughts make us what we are.”