Before you start: find your sentences from Day 1 and a pen.
Put your phone on airplane mode to avoid distractions for the next 8 minutes.
This will take approx. 30 seconds.
Cross out “Today I was” in the sentences from day 1.
Like this: “
Today I was good at …“.
Write “I am” on top of the crossed-out text.
So now your sentence looks like this:
“I am good at drinking coffee because I did not burn my tongue” instead of this:
“Today I was good at drinking coffee because I did not burn my tongue“.
Do that in all of your sentences from Day 1.
This will take approx. 30 seconds.
Now go to a mirror. Bring your sentences from Day 1 with you.
If you do not have a mirror, you can use the camera on your phone and switch to selfie mode.
However, the mirror is the best solution.
Are you in front of a mirror? Then go to step 3.
This will take approx. 4 minutes.
Read your first sentence from day 1 to yourself.
Read it with the changes you have just made.
So it starts with this: “I am good at …. “.
Just read it to yourself and remember it.
Now, look into your own eyes in the mirror and say the sentence out loud.
Do this with all your sentences from Day 1.
Save your sentences from Day 1 when you are done.
You will need them later on.
**** Nice to know ****
Why must you talk out loud and look in the mirror?
By talking out loud and looking into you own eyes, you concentrate all your senses around yourself and the sentence.
When you say your sentence out loud and look in the mirror, you activate ears, mouth, and eyes, so your brain focuses on what you say, hear and see.
If the sentence stays inside your head, it will mingle with all other thoughts and it does not get the extra attention as if you say it out loud.
If you can only whisper, do that.
If you cannot or dare not to talk out loud – then do it in your head.
Remember it is still much better than if you don’t do anything 🙂
The absolute best result comes if you dare to say it loud.
Well done! You are done with today’s exercise.
You have done a good job.
Actually, you have been doing a great job all week.
The exercise is challenging. It can trigger so many different feelings.
But you have gone so far as you dare. You have done the best you can!
Be proud of yourself.
You can stop for today or end with your bonus exercise.
If you like, you can read more about why this week’s exercises help you challenge your inner critical voice. You can read that further down.
Feel good until tomorrow!
Before you go away from the mirror.
Close your eyes and take a deep breath in.
Open your eyes and look into your own eyes again and say:
“[your name], I am here to support you.
I have faith in you.
I love you.”
You can repeat it as many times as you like.
Remember: you can translate the sentence into your own language if your primary language is not English. That is maybe more powerful for you.
Why does positive self-talk work?
Imagination is a neurological reality that can impact your brain and body.
When you imagine things, the brain attempts to simulate the responses that would occur if the situation actually happened.
Imagine a furry spider crawling around. Imagine a plane crash or another perceived threat and your brain and body respond much like they would if you experienced the real thing.
If you constantly imagine the threat, you will eventually believe that it WILL happen or that the chances are big that it will happen.
Negative self-talk or your inner critical voice makes you imagine negative things about yourself. It is the same situation as imagining the spider. Instead of the spider, you are imagining that you are not good enough or the like.
By working with positive self-talk you slowly start to trigger the same processes in the brain as negative self-talk is already doing.
You trigger your imagination. You are now battling against negative self-talk on the same field! So don’t hold back praising yourself.
Keep challenging your inner critic.
Is it not the companion you want to travel through life with.
One day the positive thoughts will dominate.
Then, you will feel much lighter and feel your inner strength.
Would you like to share your thoughts on this exercise or give any comments, please do not hesitate to write us. You can even write us here if you need support with today’s exercise:
If you have any questions, do not ever hesitate to write us at FeelGood@feelgoodaboutyou.life
If you know someone who can benefit from working with themself and who would like to give feedback on the exercises, you can send them this link: