The Proven Path

Take Responsibility

-Understand what level of responsibility serves your life.

-Learn in what areas you can take on more responsibility.

-Your life is not a coincidence, and you are the master of your journey.

Practical Exercises:

Now, let us look at the practical exercises today. I would like to invite you to write down THREE ISSUES OR EVENTS from your life that you are often THINKING about or that still BOTHER you. Then I want you to write down how much RESPONSIBILITY YOU CAN TAKE for these three. Make sure that these are three DIFFERENT examples from DIFFERENT areas in your life. For example, a small issue at work, a fight with a partner, and your stomach ache that keeps coming back. Pause the course now, and come back to it when you have written your thoughts and observations regarding taking on RESPONSIBILITY for your three examples.

Now, I would like to invite you to write down any ideas you have about how the feeling of responsibility can SERVE YOU in your three examples. Write down the POSITIVE EFFECTS of taking on responsibility. Make sure you are always starting with this sentence, “WHEN I TAKE RESPONSIBILITY FOR XYZ, THEN XYZ WILL HAPPEN.” Again, pause the course now, and come back to it when you have done this second part.

During the next few days or during this week, I would like to invite you to say the following sentence multiple times per day: “I AM RESPONSIBLE FOR THIS”. Say this sentence in your mind or out loud AS OFTEN as you can. Say it for big things, small things, good things, bad things, mundane things, anything. As often as you can, say, “I AM RESPONSIBLE FOR THIS”.

And please make a calendar entry now for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now so that you will stay on your path.

Show Interest

-Understand that being interesting comes from being interested.

-See and enjoy the process and not the goal.

-Benefits of an open mind and benefits of a closed mind.

Practical exercises

Now, we have arrived at the PRACTICAL EXERCISE for today. I would like to invite you to write down FIVE NAMES of people that come to your mind right now. It can be anyone, people close or not so close; just write down the FIRST FIVE NAMES that come to mind. Maybe you have spoken to them lots, or never, it doesn’t matter. Write down their names. Now behind each name, write down THREE QUESTIONS you could ask that person. Make it VERY SPECIFIC questions, about something you want to know FROM THEM OR ABOUT THEM specifically. Pause the course now, and come back when you have done this.

Now write down a list of the people who show the MOST INTEREST IN YOU. Again, pick five names. Maybe you will be SURPRISED as to who shows the most interest in you, or maybe it is completely OBVIOUS. Write down the names, and also write down how BEING OF INTEREST makes you feel. Again, pause the course here and write down your observations.

Now, for the next few days or during this week, I would like to invite you, once per day, to CONSCIOUSLY ask someone a VERY SPECIFIC QUESTION about them. Let it come out of your personal CURIOSITY. WHY did he do this or that? WHAT is it specifically you like about this? Be as specific as you can and observe HOW the experience ENRICHES YOU IMMEDIATELY. Not in KNOWLEDGE ACCUMULATED but in new-found DEPTH OF YOUR CONNECTION to another human being.

And please make a calendar entry now for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Value Time

-Understand the true value of time.

-Don’t ever feel rushed.

-Experience what it means to be in the moment.

Practical Exercises

Now, let us come to the practical exercises for today. I would like to invite you to write down moments from your life when you were A. very clearly THINKING ABOUT THE PAST, B. BEING IN THE PRESENT, and C. THINKING ABOUT THE FUTURE. Find THREE MOMENTS each, nine in total, where you have COMPLETE CLARITY as to where your thoughts were predominantly. For example, when you had a break-up, and you were lying on your sofa crying, your thoughts were most likely IN THE PAST. When you enjoyed the taste of the delicious coffee this morning, chances are you were IN THE PRESENT. Your thoughts in the work meeting about long-term strategies were most likely IN THE FUTURE. Pause the course now, and come back when you have found THREE EXAMPLES EACH.

Now, I would like you to write down thoughts about HOW these moments SERVED YOU and what parts DIDN’T. Start with THE QUANTITY, did you stay in any of the moments TOO SHORT or TOO LONG? What other observations do you have around these nine moments? Would you do something DIFFERENTLY now? Again, pause the course, and write down your observations.

In the next few days or during this week, I would like to invite you to become more conscious of when your thoughts are IN THE PAST, THE PRESENT, or THE FUTURE. Try not to JUDGE your state of mind, just try and become AWARE of it, and see how that MAKES YOU FEEL. A few times each day, check in and see WHERE YOU ARE AT with your thoughts. How PRESENT are you?

And please make a calendar entry now for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Find Purpose

-Understand that just by being alive you already have purpose.

-Differentiate types of purposes in your life.

-You affect the world a whole lot more than you think you do.

Practical Exercises

Now, let us look at today's PRACTICAL EXERCISES around purpose. I would like to invite you to write down FIVE NAMES of people who are in your life right now. The FIRST FIVE NAMES that come to your mind. It doesn’t matter how close you are to them, just write down THE FIRST FIVE NAMES. Pause the course here and come back when you have written down five names.

Now, I would like you to write down what MAIN PURPOSE you have in EACH of the five people's lives. It could be JUST ONE WORD OR A SENTENCE. It can be very DIFFERENT for each person or very SIMILAR, don’t judge it, just write it down. Again, pause the course here and come back to it when you are finished with your observations.

Now, please take a moment to look at all of your individual purposes, and try to come up with ONE PURPOSE that you might have for everyone. It can be a small or a big purpose, but what purpose could you hold for each and every one YOU EVER MEET in your life, including yourself? Do people feel secure around you, do you allow people to be emotional around you, do you confront people, do you make them smile, do you make them light, heavy, soft, hard? How do YOU INFLUENCE PEOPLE AROUND YOU, and thus what is one of your OVERALL PURPOSES in life? Again, pause the course now and come back when you are finished writing down your observations.

Now, for the next few days, I would like to invite you to try and BECOME AWARE OF HOW your PURPOSES UNFOLD when you interact with people. And raise your awareness of how purpose can give you DIRECTION.

Now please make a calendar entry for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Nurse your Body

-Experience sleep as the foundation of your recovery.

-There are no shortcuts around exercising.

-Understand that you are what you eat.

Practical Exercises

Now we have arrived at the practical part of today. I would like to invite you now to write down FIVE POINTS as to how INCREASING OR DECREASING your EXERCISE, NUTRITION, SLEEP, AND RECOVERY could potentially AFFECT YOUR PHYSICAL HEALTH. Just think about QUANTITY for now, keep it very simple. How would increasing or decreasing exercise, nutrition, sleep, and recovery AFFECT YOUR PHYSICAL HEALTH? Pause the course now and write down five thoughts.

Now, I would like to invite you to write down ONE PRACTICAL IDEA for each area. How can you improve your way of exercising, your nutrition, and your sleep? Write down THREE POINTS, one for each. Write down practical, EASY-TO-ACHIEVE WAYS to improve in these three areas. Again, pause the course now and write down your ideas.

Now usually my last prompt is for the NEXT FEW DAYS OR A WEEK. But today my prompt is for longer, ideally to the END OF THIS COURSE. I would like to invite you to carry out an experiment. I would like you to observe how you feel when not eating products that CONTAIN SUGAR, ALCOHOL, OR FLOUR for a minimum of six days a week. Do not consume ANY DRINKS OR FOODS with sugar, flour, or alcohol for a minimum of 6 days per week. Try and see it as YOUR PERSONAL EXPERIMENT. I am not saying you have to do this forever, but I would love for you to observe yourself for a few months WITHOUT THESE THREE FOODS.

Now please make a calendar entry for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Understand Process

-Accept that as long as you are alife, you need to keep going.

-Understand that the only start and end is birth and death.

-Embrace the different paces needed at times.

Practical Exercises

Now we have arrived at the PRACTICAL PART of today. First of all, I would like to invite you to write down TWO LONG-TERM GOALS for your future. Write down one big goal for something PRIVATE, and one big goal for your CAREER. They can be a month away, a year away or ten years away, it doesn't matter. Write down TWO LONG-TERM GOALS. Pause the course now and come back when you have done this.

Now, I would like to invite you to write down TWO SPECIFIC ACTIONS for EVERY DAY of this week that will help you move TOWARDS your two goals. ONE ACTION PER DAY for each goal, so two actions per day in total. Try to make every action DIFFERENT from each other, SPECIFIC, and EASILY ACHIEVABLE. Write down FIVE TO SEVEN DAYS’ worth of actions, even when they are very obvious. Pause the course now, and come back to it when you have done so.

Now, over the next few days or during this week, try to CONSCIOUSLY EXECUTE the actions you wrote down for EACH SPECIFIC DAY. Try to focus the LEAST AMOUNT possible on the big goal in the future, and try to focus THE MOST amount possible on your TWO ACTIONS for the specific day. Observe how your MINDSET changes and how you come closer to ACCEPTING LIFE AS A PROCESS.

And please make a calendar entry now for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Express Yourself

-You are part of a creative species and thus you need to express yourself.

-Find out what type of expression suits you.

-Leave behind false shyness and restrictions.

Practical Exercises

Now, let’s talk about the practical exercises for today. So, first of all, I would like to invite you to write down five points as to HOW YOU EXPRESS YOURSELF and WHAT PURPOSE that holds for you. Think about anything from the biggest to the smallest expression, and don’t forget to write down HOW THAT EXPRESSION SERVES YOU. Pause the course now, and come back to it when you have written down your five points.

Next, I would like to invite you to write down THREE NEW WAYS you might be interested in expressing yourself. Write down ANYTHING that comes to mind. And do so with AS LITTLE SELF-JUDGEMENT as possible, just write down THREE POTENTIALLY NEW WAYS. Also write down HOW the new way of expressing yourself can SERVE YOU. Pause the course and come back to it when you have done this second part.

During the next few days or during this week, I would like to invite you to EXPRESS YOURSELF CONSCIOUSLY once per day in a way you have NOT YET DONE BEFORE. Maybe it is the smallest thing, like WAVING OR SMILING at someone, or it is the biggest thing, like DANCING ON THE STREET IN SPEEDOS. Challenge yourself to EXPRESS YOUR AUTHENTIC SELF CONSCIOUSLY once per day. Enjoy and see you very soon again.

Now, please make a calendar entry for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Challenge Worldviews

-Understand your inherent value system.

-Learn how worldviews can serve you.

-Feel being part of something bigger without getting lost.

Practical exercises

Now to the PRACTICAL PARTS of today. I would like to invite you to write down THREE THOUGHTS you have about your WORLDVIEW and BELIEF SYSTEM. How do you PERCEIVE this world? What glasses do YOU wear? How does YOUR framework filter information coming in from the outside world? Write down THREE THOUGHTS that come to mind. Pause the course now and come back to it when you have done this.

Now I would like to invite you to write down TWO QUALITIES of your belief systems that you want to GET RID OF, and two qualities that you want to EMBRACE. I know this is a bit vague, but please try and write down FOUR POINTS that come to mind. Whatever makes sense TO YOU is fine. Again, pause the course now and write down two qualities to EMBRACE, and two TO LET GO OF.

During the next few days or during this week, try and observe HOW you perceive this world and how OTHERS perceive this world. Observe yourself AND others to see how your framework FILTERS and INTERPRETS information coming in.

And please make a calendar entry now for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Forgive Everyone

-Every human being on this planet has been wronged.

-Let go of your mental baggage.

-Learn how to let go gracefully.

Practical exercises

So let’s get to the practical part of today. I would like to invite you to write down THREE THINGS. Firstly, I would like you to write down the sentence, “I HAVE BEEN HURT IN THIS WAY BY THIS PERSON.” Next, I would also like you to write down what you think THE REASON for this person's behaviour was. And really challenge yourself here to find DEEPER reasons. Lastly, I would like you to write down what YOUR reason was for being in the situation in the first place. Pause the course now and write down THE DETAILS of how you were hurt, THE REASON from the other person, and THE REASON why you were in this situation.

I would like you to write down one more thing now. I would like you to write down WHY YOU ARE GRATEFUL for having been wronged. Even though it was a bad experience, WHAT ARE YOU GRATEFUL FOR in regards to the experience? Write down anything that comes to mind, no matter how weird or abstract it may seem. Again, pause the course now and come back when you have written down how you grew as a person.

In the next few days or during this week, try and see how ACTIVELY PRACTISING FORGIVENESS can improve YOUR EVERYDAY LIFE. Please remember, forgiving is not a one-time event, you CAN’T FORGIVE ONCE and then it’s done. Forgiveness is AN ONGOING PRACTICE, so the next few days or this week, start your PRACTICE OF FORGIVENESS.

Now, please make a calendar entry for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Challenge Opinions

-Find value in challenging beliefs.

-Understand different types of listening.

-Understand how the media affects you.

Practical exercises

Now we have arrived at the practical part of today. First of all, I would like to invite you to write down FIVE GROUPS YOU ARE IN. These could be any type of groups, family, social, religious, clubs, work, sports, and so on. Then write down what opinions you have in common with MOST OF THE MEMBERS from EACH GROUP, and what opinions of yours are DIFFERENT from most group members. Pause the course now and write down your observations.

Now I would like you to write down five groups you are CLEARLY NOT PART OF. Again, that can be any type of group. Write down five groups that you are CONSCIOUSLY NOT PART OF. Then again write down your opinions that are DIFFERENT and opinions that might be SIMILAR to MOST of the members in each group. Again, pause the course now and come back when you have done this second part.

I hope that today you have gained some awareness of how UNIQUE YOU ARE but also realised HOW CONNECTED YOU ARE to people in ALL SORTS OF GROUPS. Now, during the next few days or during this week, I would like to invite you to PRACTISE LISTENING. Practise it as if it is a FOREIGN ART FORM. At least once per day, practise conscious, ACTIVE LISTENING. Also, observe WHAT HAPPENS with you and the other person when you are actively listening.

And please make a calendar entry now for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Normalise Mental Health.

-Your relationship and attitude towards “Mental health”

-Normalise the word mental and the concept of development.

-Find ease around mental health, not strain.

Practical exercises

Now, let’s talk about today's practical exercises. The first thing I would like to invite you to do is to write down five THOUGHTS OR FEELINGS you have when thinking about the words “MENTAL HEALTH”. Just say it to yourself, in your mind or out loud, “MENTAL HEALTH”, and write down your observations. Pause the course now and come back to it when you are done with the first part.

Now, I would like to invite you to write down which of these thoughts and feelings SERVE YOU and which ones DON’T SERVE YOU. Write behind any thought or feeling “serves me” or “doesn't serve me”. I just want you to BECOME AWARE of what kind of thought patterns IMPROVE YOUR LIFE QUALITY and which ones might not. Again, pause the course now and write down your observations.

During this week, I would like to invite you to talk about your REAL, AUTHENTIC STATE OF MIND whenever you get asked questions like “How are you doing?” “What’s up?”“What’s going on?” This might be AWKWARD AT FIRST, especially when the question is meant as a POLITE GREETING. Nevertheless, I want you to get used to bringing awareness to your REAL STATE OF MIND and not being ashamed or hesitant to share it.

Now, please make a calendar entry for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Create Habits

-Find value in creating long lasting habits.

-Understand the difference between good and bad habits.

-Learn to connect healthy habits.

Practical exercises

Now to the practical part of today. Let us create ONE GOOD HABIT together. First of all, I would like you to write down a ONE-SENTENCE IDENTITY you would like to become. Write down, “I AM A PERSON WHO…” and so on. It could be anything. I am a person who exercises 130 minutes per week. I am a person that does not use the phone until I am sitting in the bus. It can be anything. Write down ONE SENTENCE. Pause the course now, and come back to it when you are done.

In the next step, I would like to invite you to write down WHY you want to be that person. What does it do to you to HAVE THAT IDENTITY? Also, write down HOW your habit is achieved in the EASIEST and MOST FUN WAY possible. Write down what CUES you can attach, whether you can REPLACE a bad habit, and so on. Bring as much AWARENESS to your habit creation as possible. Again, pause the course here and write down WHY the habit serves you, and HOW you can achieve creating it.

Lastly, today, I want you to write down A COMMITMENT SENTENCE. Write down, “I COMMIT TO this habit for three months.” Just one sentence. “I COMMIT TO this and that habit for three months.” Again, pause the course and write down your THREE-MONTH COMMITMENT.

Now, over the next few days and weeks, become more aware of ALL YOUR HABITS that you have, the good AND the bad. When is a behaviour something that you DON’T need to consciously choose to do? And does your habit SERVE YOU? RAISE YOUR AWARENESS around ALL your habits in your life.

And please make a calendar entry now for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Dismantle Complications

-Differentiate between real and unnecessary complications.

-Free yourself of self imposed limitations.

-Understand what type of motivation serves you.

Practical Exercises

Now, let us talk about the PRACTICAL part of today. I would like to invite you now to write down THREE CHALLENGES you face that seem COMPLICATED to you. Whatever comes to mind when you think of the word “COMPLICATED”. It could be from any area, like work, relationships, friends, housing, money, anything. Pause the course now, and write down your THREE OBSERVATIONS.

Now, let us have a look at your list. I would like to invite you to ANALYSE your complicated issues. Do you actually have CAPACITY for them? Are you able to UNFOLD THEM and DEAL with them? Are your problems really complicated, or is SOMEONE ELSE just telling you something is complicated? And how COMPLEX is the issue, and WHAT PARTS are actually EASY to understand? Take a few minutes now to DISMANTLE YOUR COMPLICATIONS. Again, pause the course here and come back to it when you are finished.

Now over the next few days or during this week, WHENEVER something seems complicated in your life, try to identify what EXACT PARTS are complicated. Don’t just let the feeling pass unnoticed. Every time you have the feeling something is too complicated, INVESTIGATE it. You might get surprised.

And please make a calendar entry now for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Switch Off

-Understand the importance of disconnecting from everything and anyone.

-Learn the difference between avoiding and taking breaks.

-Learn how to appreciate people in your life by taking breaks from them.

Practical exercises

Now, we have arrived at the PRACTICAL PART of today. The first thing I would like to invite you to do is to differentiate between WORK, TRANSITION, and LEISURE. This can be OBSERVATIONS about places, people, time of day, days in the week, or anything else that comes to mind. Write down THREE POINTS EACH for A. work, B. Transition, and C. Leisure. Pause the course now, and come back to it when you have written down nine points.

Now, I would like to invite you to write down five points about how PROPERLY SWITCHING OFF can IMPROVE your life. This could be anything, from the SMALLEST ideas to the BIGGEST. Make it as UNIQUE to your persona and lifestyle as possible. How can your life IMPROVE by disconnecting? Again, pause the course now, and come back to it when you have written down FIVE IDEAS.

Now during this week, I would like you to switch off everything and STARE INTO NOTHINGNESS once a day for ten minutes. CONSCIOUSLY CREATE SPACE for any type of thoughts to move THROUGH YOU and OUT OF YOU. You can even set a CALENDAR ENTRY for a specific time each day, but make sure that you are COMPLETELY SHUTTING OFF, just staring at a wall, a field, out a window, or at the street for TEN MINUTES. Make sure that absolutely NO PERSON OR DEVICE can bother you during this time. Don’t have any expectations for this time, just make the commitment to do ABSOLUTELY NOTHING for ten minutes every day this week.

And please make a calendar entry now for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Embrace your shadow.

-Bring your shadows to the surface and control them.

-Gain trust that dealing with trauma is beneficial.

-Understand paths and tools available in dealing with trauma.

Practical exercises

So now, let us look at the practical exercise for today. I would like to invite you to write down THREE SHADOWS you have at times floating around in your mind. You don’t need to write down their ORIGIN necessarily, but do so if you can. I want you to write down THREE DARK THOUGHTS OR FEELINGS, OR URGES you have had in the last months or years that you can remember. These can be as small or as big as you like. Pause the course here, and come back when you have written out three shadows.

Now I would like to invite you to write down how you FEEL about them. How do these three shadows MAKE YOU FEEL? Can you ACCEPT them as part of your life? Can you EMBRACE them and keep them as part of you for a while? Or do you need to SEEK HELP to manage and let go of a shadow? Write down any THOUGHTS AND FEELINGS around your three shadows. Again, pause the course here and come back to it when you are done.

In the next few days or during this week, I would like to invite you to become MORE CONSCIOUS of yourself whenever you GET TRIGGERED by someone. Ask yourself what EXACTLY about that person triggers you. What makes them so DIFFICULT to be around? And most importantly, what traits of that person's PERSONALITY do YOU also have? Make sure that once per day you try and BECOME CONSCIOUS of YOUR REACTION towards someone else.

Now, please make a calendar entry for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Practice Meditation

-When does being reactive serve you and when not.

-What type and amount of meditation is right for you.

-How looking back can improve your path ahead.

Practical exercises

Now, let’s talk about the PRACTICAL EXERCISES for this week. I would like to invite you now to write down THREE DIFFERENT COLUMNS, one for proactive, one for reactive, and one for nonreactive. In these columns, write down 15 EVENTS OR MOMENTS from your life that come to your mind. Put each moment in one of the three columns. How did you react to an event? For example, the GRIZZLY BEAR in front of you, or your PHONE VIBRATING while you had a conversation, any types of moments are fine. Try and write at least FIVE MOMENTS FOR EACH COLUMN. Pause the course now, and write down your observations.

So you wrote down your moments and the according TYPES OF REACTIONS, now write down the IDEAL type of reaction for the SAME MOMENTS. What reaction would have SERVED YOU THE BEST in your moments? Take the exact same moments, and put them in what you think are their “IDEAL COLUMNS”. Pause the course now and come back when you are finished.

Now, during the next few days or during this week, I would like you to PRACTISE MEDITATION. Maybe you already have a practice, if so, great for you. If you are not meditating yet, then START MEDITATING. This can be as small as OBSERVING THREE BREATHS every morning. Or it could be as big as doing a course, watching a video, getting an app, signing up for Goenka's Vipassana retreat, anything is fine. But MAKE A START IN PRACTISING MEDITATION every single day this week.

And please make a calendar entry now for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Choose Identifications

-Understand what matters most to you..

-Use different attitudes for different circumstances.

-Bring awareness to your highest needs.

Practical exercises

Now, let us look at practical exercises around the topic of hierarchy of identifications. So at the very beginning, I talked about how tech companies could print a LIST OF YOUR HIERARCHY OF IDENTIFICATIONS. So let us start here today. I would like to invite you now to write down what you think the tech companies’ algorithm would SAY ABOUT YOU. Write the TOP TWENTY IDENTIFICATIONS from one to twenty. Not YOUR ideal overall hierarchy, but the TECH COMPANIES' OVERALL hierarchy of you. Pause the course now and come back to it when you have done the first part.

Now, underneath your list, I would like you to write down the top twenty identifications that YOU think will MOST LIKELY SERVE YOU TO LIVE A FULFILLED AND HAPPY LIFE. Write down your IDEAL OVERALL HIERARCHY. Again, write a list from one to twenty. And again, pause the course now and come back to it when you have done this part.

Now, take a moment to COMPARE YOUR TWO LISTS, and if you want to, write down any thoughts you have about your two lists. Take a moment here to REFLECT AND PLAN AHEAD. What actions and decisions can bring you closer to living a life ACCORDING to your ideal list? Again, pause the course here and take a moment for your observations.

Over the next few days or during this week, I would like to invite you to ask yourself, as often as you can, what you identify as the most IN THE VERY MOMENT. This is just for you to bring awareness to what identifications you spend the most time in and which ones might DESERVE MORE OR LESS TIME. Try and do that at least three to five times a day for the next few days.

And please make a calendar entry now for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

PracticeGratitude

-Understand how practising gratitude affects you.

-Focus on what you have, and not what you are lacking.

-Become more connected to yourself and others.

Practical exercises

Now, let us look at the practical exercises for today. Firstly, I would like to invite you to write down five things that YOU ARE GRATEFUL FOR. Choose things that SEEM MUNDANE at first sight. For example, your bus arriving on time, the supermarket having fresh food for you to buy, the tap water running, anything that is NOT OUT OF THE ORDINARY. Write them down now, five sentences starting every time with “I AM THANKFUL FOR XYZ”. Pause the course now and come back to it when you have done the first part.

Now, I would like you to write down the names of five PEOPLE in your life whom you are NOT close to but whom you are thankful for. The bus driver, the random person who picked up something for you, the cook in a restaurant you had lunch at, the person who built your house 20 years ago, it can be anyone. Write down five people YOU ARE GRATEFUL FOR, and start again with “I am grateful for XYZ”. Again, pause the course now and come back when you have done the second part.

Now, over the next few days, I would like to invite you to practise gratitude at LEAST THREE TIMES PER DAY. Three times per day, consciously say the sentence, “I AM GRATEFUL FOR XYZ”. It can be anything that pops into your mind, big or small, important or unimportant, but say the sentence, “I am grateful for XYZ”, and add whatever comes to your mind. Make it a daily occurrence to say I am grateful.

Now please make a calendar entry for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Balance Sexuality

-Find and accept your needs and wants.

-Accept changes in your sexuality.

-Learn how sensuality and vulnerability can serve you.

Practical exercises

Now, we have arrived at the practical part of today. The first thing I would like to invite you to do is to write down THREE NEEDS you have when it comes to sex, and also three SEXUAL DESIRES AND FANTASIES you have. Write down anything that comes to mind, it is only for you anyway, don’t hold back. Pause the course here and come back when you have written down your THREE NEEDS and THREE DESIRES.

Now, I would like you to write down what the sexual NEEDS, WANTS, AND FANTASIES of your sexual PARTNERS are. This can be PAST, CURRENT, and potential FUTURE partners. It is a little bit more tricky, but just see WHAT comes to mind, even if you are guessing. Again, pause the course now, and write down YOUR PARTNERS’ NEEDS, WANTS, AND DESIRES.

Now, in the next few days, or during this week, I would like you to try out INCREASING YOUR COMMUNICATION around sex. Find out WHAT HAPPENS when you talk about YOUR AND OTHERS’ desires and feelings around sex. Talk about sex with someone at least ONCE A DAY. BE INTERESTED in your partners’ and also your friends’ THOUGHTS, FEELINGS, AND DESIRES around sex. Only if you learn to communicate about sex will you give yourself a chance to TRULY CONNECT ON ALL LEVELS. So give it a try, talk about sex.

And please make a calendar entry now for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Accept Cycles

-Understand that you are not meant to feel the same all the time.

-Accept daily, monthly and yearly rhythms and seasons.

-Learn how to go with the flow and not against it.

Practical exercises

Now let us look at practical exercises to raise your awareness of CYCLES AND SEASONS. First of all, I would like you to write down what you LIKE and also what you DISLIKE about the four seasons. Write down TWO THINGS you like and TWO THINGS you don’t like about each season. Anything that comes to mind is fine. Pause the course now, and come back to it when you have written down what you like and dislike.

Now I would like you to write down FIVE more observations and reflections around OTHER CYCLES that exist in your life and HOW they affect you. It could be as easy as writing down thoughts about being ASLEEP and being AWAKE. Or maybe you have some VERY UNIQUE daily, weekly, or monthly cycles. Again, pause the course now, and come back to it when you are finished with the second part.

Now for the next few days or during this week, I would like to invite you to OBSERVE and BECOME AWARE of your daily rhythms. What do you do at certain times of the day? How do you feel when? In what way do you react to certain things around certain times? Just check in a few times a day when observing hunger, fatigue, high energy, low energy, excitement, anger, mood, and so on. Check in daily and try to find out what things are REPETITIVE OCCURRENCES.

And please make a calendar entry now for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Create Friendships

-Understand how important your strongest social bonds are.

-Choose who to spend time with when.

-Aim for quality connections that are beneficial to you.

Practical exercises

Now, let us come to the practical exercises of today. The first thing I would like to invite you to write down is one POSITIVE and one NEGATIVE INTERACTION you had with a friend. It can be interactions with the same friend or two different friends, but one should be a POSITIVE MEMORY, and one should be a BAD MEMORY. Furthermore, I would like you to write down one positive and one negative interaction with someone WHO IS NOT CLOSE TO YOU. Pause the course now, and write down your FOUR INTERACTIONS you can remember.

Now I would like to invite you to write down any thoughts as to HOW THESE EVENTS AFFECTED YOU. Did they make you emotional? Could you let go of them eventually? How did it affect your relationship with these people? Did it affect your path, your personal development? Again, pause the course and write down your observations.

During the next few days, I would like to invite you to become aware of SOCIAL INTERACTIONS you have during the day. All kinds, with your family, your best friends, an average greeting. Become conscious of ANY THOUGHTS you have about social interactions and how they MAKE YOU FEEL.

Now, please make a calendar entry for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Get Lost

-Learn the art form of getting lost.

-Understand the benefits of being lost and finding a way.

-The need for uncertainty and certainty.

Practical exercises

Now, we have arrived at the practical exercises for today. I would like to invite you now to write down FOUR MOMENTS from your life when you FELT LOST. Write down TWO events that happened in your life where you were ACTUALLY LOST, and also write down two moments where you LOST YOURSELF in something or someone. And also write down how you GREW out of that feeling. Pause the course now and write down your four moments and your observations.

Now, I would like you to write down TWO MOMENTS of getting lost that you can create in the future. Write down PLACES, EVENTS, WHAT PEOPLE you want to be with, and anything else that comes to mind. Write down any thoughts around TWO FUTURE MOMENTS where you would like to get lost. Again, pause the course now, and come back to it when you have written these thoughts out.

So in the next few days or during this week, I would like you to CONSCIOUSLY GET LOST ONCE PER DAY. This can be very simple, like TAKING AN UNUSUAL TURN on your jogging round. Or at work, you make an UNCERTAIN BUT NOT OVERLY RISKY MOVE, you could consciously GET LOST IN A CONVERSATION, get lost in an idea, or a book, get lost walking through a town, GET LOST AND THEN FIND YOURSELF AGAIN. Once a day, I would like you to CONSCIOUSLY GET LOST.

And please make a calendar entry now for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Choose mind warriors.

-Consciously choose role models.

-Learn that everyone has something to offer.

-Do not idolise one person, idolise aspects of all people.

Practical exercises

Now we have arrived at the practical part of today's course. First of all, I would like to invite you to write down WHAT KIND OF PERSON you would like to become. Write it down as if you are DESCRIBING SOMEONE ELSE. For example, I could write down, “Felix is a very patient person. He is always on time and makes sure he doesn’t eat too many sweets at night.” Describe your IMPROVED SELF in the THIRD PERSON. Pause the course now, and make sure you write down TEN POINTS that describe the IMPROVED VERSION of you.

Now I would like to invite you to write down the NAMES OF PEOPLE that are already closer to ONE OF YOUR IMPROVEMENT GOALS. For example, if one of your goals was to eat slower, and you know that I am eating very slowly, then you can write down, “Felix is my mind warrior for eating slowly.” Write down ONE SENTENCE FOR EACH GOAL, even if it is the same person multiple times. Again, pause the course here, and come back to it when you have written down your observations.

So during the next few days, I would like to invite you to OBSERVE YOURSELF as to how much you can allow OTHER PEOPLE TO INSPIRE YOU. Open your mind to see people’s LIMITATIONS just as much as areas where they SURPASS YOUR ABILITIES. Become more open to the idea that EVERY PERSON YOU MEET IS A POTENTIAL TEACHER.

Now please make a calendar entry for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Understand Impermanence

-Understand that truly nothing stays the same.

-You are not stuck, and that change is inevitable

-Trust your journey and your path.

Practical exercises

Now let us look at the PRACTICAL exercises of today. First, I would like to invite you to write down A THOUGHT about a person or an event that causes you to EXPERIENCE NEGATIVE EMOTIONS. Write down one sentence. Then I would like you to SIT STILL for three minutes. You can set a timer on your phone for that. Before you start your timer, read your sentence again, think about it, and then say to yourself, “THIS TOO SHALL PASS”. Make sure you remind yourself that “this too shall pass” for three minutes. Pause the course now, and come back to it when you have done the first part.

So I hope you have started EXPERIENCING the impermanence of your thoughts and feelings already. Now, I would like you to write down a THOUGHT about a person or an event that causes you JOYFUL EMOTIONS. Just one sentence again. And again, read your sentence, then say to yourself, “THIS TOO SHALL PASS”, and sit still for three minutes. Pause the course again, and come back when you have done this second part.

Over the next few days or during this week, I would like to invite you to say the sentence “This too shall pass” whenever you experience JOY OR SORROW in any form. It could be as simple as the joy of tasting an ice cream, or the stomach pain after eating the ice cream. Whatever happens in your life, tell yourself, “THIS TOO SHALL PASS”. Be very mindful that it does NOT DISCONNECT YOU or make you care LESS. “This too shall pass” is very different from “I don’t care”. Make sure you are ABLE TO DIFFERENTIATE. So, say “This too shall pass” in your mind or, if possible, even out loud. Try and find at least FIVE MOMENTS PER DAY where you can say to yourself, “This too shall pass”, and make sure the chosen moments are positive AND negative.

And please make a calendar entry now for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Become Independent

-Learn how to choose wisely who you follow.

-Do not rely on people you shouldn't rely on.

-Become the master of your own life.

Practical exercises

Now, let us get to the practical exercise of today. First of all, I would like you to write down three names of PEOPLE YOU FOLLOW, and also three names of PEOPLE YOU LEAD. This can be from any area, private or professional. It could also be from following people on SOCIAL MEDIA OR POLITICS. I am also aware that often you lead AND follow the same person. Anything is fine to write down. Pause the course now, and come back when you have written down three each.

Now I would like you to write down FIVE MOMENTS in your life when you were depending on others, which you now don’t anymore. This could be anything, it could be as long ago as DRINKING YOUR FIRST BREAST MILK, or as recent as having had to BUY VEGETABLES in the supermarket, but now having learned how to PLANT FOOD in your backyard. Pause the course, and write down any five points that come to mind.

Now over the next few days or during this week, I would like to invite you to do something BY YOURSELF every day. Every day, do something COMPLETELY INDEPENDENT from others. This could be as simple as SITTING ON A PARK BENCH or as big as STARTING A BUSINESS. Just make sure that every day you consciously do ONE INDEPENDENT THING by yourself, even if it is only one minute long. Enjoy, and see you very soon again.

And please make a calendar entry now for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Create Playfulness

-Challenge your inner adult and embrace your inner child.

-Find out how much playfulness serves you.

-Create surroundings that enhance playfulness.

Practical exercises

Now, let us talk about your practical exercises for today. I would like to invite you now to write down THREE NAMES of the people in your life that are the MOST PLAYFUL. Write down the names and WHAT QUALITIES they have. What qualities actually make them playful? You can also write down THE ENVIRONMENTS these people usually choose to be playful in. Whatever observations come to mind, write them down. Pause the course now, and come back when you have found your three names and observations.

Now, you have gained awareness of WHAT QUALITIES your playful friends possess. I would like to invite you now to write down WHERE and with WHOM ELSE you can experience these TYPES of qualities and environments. Imagine yourself as THE CREATOR of playful environments. Again, pause the course now, and come back to it when you have written out your findings.

For the next few days or during this week, I would like to challenge you to create ONE PLAYFUL MOMENT every day. Even if it is very small and just for one second, CONSCIOUSLY CREATE A PLAYFUL MOMENT. Try to be as LIGHT and INDIRECT as you can in your qualities. And observe how people and you FEEL when being in a PLAYFUL ENVIRONMENT.

And please make a calendar entry now for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Notice Motivations

-Understand why you are doing the things you do.

-Learn how to fuel your motivation.

-Accept that every action from any person has a conscious or subconscious objective.

Practical exercises

Now, let us come to the practical exercises for today. I would like to invite you to write down FIVE REGULAR ACTIONS happening in your life that are born out of PRIMARY MOTIVATIONS. The actions can be small or big, negative or positive actions. They can come from motivations to survive, to be sexual, to have a career or community, ANY TYPES of bigger motivations are valid. Write down how the motivations SHAPE YOUR ACTIONS on a day-to-day basis. Pause the course now, and come back when you have written down FIVE ACTIONS AND MOTIVATIONS.

Now, I would like you to write down FIVE EXAMPLES of motivations OTHER PEOPLE MIGHT have when they talk to you. This can be OVERARCHING OR IMMEDIATE motivations, and the people can be anyone, work colleagues, friends, partners, families, politicians, TV hosts, or even random people. How do their motivations SHAPE their actions, how do they talk to you? Also, write down thoughts you have about how their actions serve or do not serve YOUR path. Again, pause the course here, and write down your five examples and your observations.

Lastly, during the next few days or during this week, I would like to invite you to become more conscious of YOUR and OTHER PEOPLE’S motivations. Whomever you encounter, however you interact with others, check in at least ONCE PER DAY to understand what motivations you and other people might have. Try not to JUDGE yourself or them immediately, first try to take in the motivations for WHAT THEY ARE.

Now, please make a calendar entry for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Chaos and Order

-Learn at what times you need chaos or order.

-Understand that being disciplined does not mean being inflexible.

-Strengthen your individual persona through discipline.

Practical exercises

Now we have arrived at the practical part of today. I would like to invite you to write down how chaos and order MANIFEST IN YOUR LIFE. Any thoughts that come up are fine, they only need to make sense to you. Write down FIVE POINTS FOR CHAOS, and FIVE POINTS FOR ORDER in your life. Your points of course don’t have to be 100% ORDER OR CHAOS. They can also just be SLIGHTLY in order or chaotic. Pause the course and come back when you have done this part.

Now, I would like you to write down how these ten chaotic and orderly moments and feelings SERVE YOU. How are they BENEFICIAL to you? WHAT do they give you? What is the REASON for them to exist in your life? Again, pause the course now and come back to it when you are done.

Over the next few days or during this week, I would like to invite you to, once per day, CONSCIOUSLY create ONE moment of chaos and ONE moment of order. I would like you to create the chaotic moment in the FIRST half of the day and the ORDERLY MOMENT in the second half of the day. Your moments can be as big or as small as you want, they could even be abstract. Maybe you tip over your PENCIL JAR in the morning, and you FOLD CLOTHES in the evening. It can be short or even mundane, but it HAS TO BE CONSCIOUS. Whatever you do, be aware of doing TWO THINGS A DAY over the next few days or during the week.

And please make a calendar entry now for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Love Family

-Understand that you will love all your family members, whether you want to or not.

-Learn how to still love a family member when disliking them.

-Strive to have the most healthy family relationships possible.

Practical exercises

Now, let us get to the practical exercises for the day. The first thing I would like to invite you to do is write down FIVE TO TEN NAMES OF FAMILY MEMBERS. Some of them will be close to you, some not so much. Next to their names, write down ONE THING YOU APPRECIATE about them, and ONE THING THEY ARE LACKING. Pause the course now, and write down five to ten names and your observations.

Now, I would like you to write down ONE SENTENCE for every name. I would like to invite you to write down how YOUR NEW APPROACH and your NEW WAY OF COMMUNICATING with each person can IMPROVE YOUR RELATIONSHIPS. Write down anything that comes to mind, from the totally practical to the absolute absurd. Again, pause the course now, and write down one sentence each.

During this week, try to embrace ALL YOUR FAMILY MEMBERS for who they are. Also, tell a family member you disagree with often that YOU APPRECIATE THEM and that you are glad they are in your family. That can be a text, an email, a conversation, it can be big or small, but CHALLENGE YOURSELF TO COMMUNICATE YOUR APPRECIATION, no matter how foolish their actions may be.

Now please make a calendar entry for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Choose Surroundings

-Understand the effect of your immediate surroundings.

-Learn ways to improve your surroundings.

-Accept your sensitivities around certain surroundings.

Practical exercises

Now, let us get to the practical exercises for today. First of all, I would like you to write down a list from one to ten. Write down WHICH PLACES you spend the most time in, one being the most, and then going down from there. Furthermore, next to the list, I want you to DESCRIBE THE QUALITIES these places have. Warm or cold, hard or soft, heavy or light, ANY QUALITIES you can come up with are fine. Pause the course now, and come back when you have written your TEN PLACES and your observations.

Now, I would like you to write down the names of THREE PEOPLE you know who live a HEALTHY AND INSPIRING life. It could be great friends or people you barely know. Write down their names and also WHAT QUALITIES they have. Become aware of WHAT actually MAKES THEM great human beings. Again, pause the course now, and come back when you have written down your three names and your observations.

Now in the next few days or during this week, I want you to become MORE CONSCIOUS in choosing your surroundings, WHERE you spend time, WHO you spend time with, and also HOW OFTEN you spend time in NATURE. Just check in a couple of times a day, and raise your awareness as to WHERE YOU ARE and if that place serves your CURRENT NEEDS. And please spend a few hours in nature this week. When you do, observe how it affects you. Really become conscious and aware of what it does to you..

And please make a calendar entry now for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Be Truthful

-Differentiate between different kinds of truths.

-Feel the power of words, positive and negative.

-Learn to choose your words wisely.

Practical exercises

Now we have arrived at the practical part. Today, I would like to invite you to write down TWO COLUMNS. On one side I would like you to write down TEN MOMENTS, RELATIONSHIPS, THOUGHTS, OR FEELINGS you can think of where you were AUTHENTIC AND HONEST.

On the other side I would like you to write down ten moments, relationships, thoughts, or feelings where you were INAUTHENTIC. Pause the course now, and write down your two columns.

Now I would like you to write down your observations on WHY you behaved in an AUTHENTIC or INAUTHENTIC way in these situations. Write down ANY reasons that come to mind. Reasons that are JUSTIFIABLE and reasons that are NOT JUSTIFIABLE. Again, pause the course now, and come back to it when you have written down your reasons.

Now, over the next few days or during this week, I would like you to observe the POWER OF WORDS. Words can have a SUBTLE or a HUGE effect. Fine-tune your senses as to WHAT REACTIONS your words cause, and also and especially how your words and other people's words AFFECT YOU. Every day, check in at least once with yourself and become aware of the POWER OF WORDS.

And please make a calendar entry now for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Utilise Money

-The value of spending resources on your health.

-Understanding your value chain.

-Learn how to mature in a healthy way.

Practical exercises

Now, we have arrived at the practical exercises of today. I would like to invite you to write down FIVE EXISTING SPENDINGS that already increase your health. Some might be SIMPLE, like a membership to a sports club or buying high-quality food, but some others might NOT BE SO OBVIOUS. Write down FIVE SPECIFIC SPENDINGS that come to mind. Pause the course now, and come back to it when you have done this first part.

Now I would like you to write down five NEW SPENDINGS that would INCREASE YOUR HEALTH. Write down anything that comes to mind, anything new that you can spend TIME, MONEY, AND ENERGY on, that will INCREASE your health. Again, pause the course now, and write down your five observations.

Over the next few days or during this week, I would like you to consciously CHOOSE a new action every day that INCREASES YOUR HEALTH. It can be small or big, you can use your time, or energy, or money, or ALL OF THEM. It can cost little or a lot, it can be an hour long or just five seconds, anything is fine. But make sure you CONSCIOUSLY DO SOMETHING NEW to increase your health every single day this week.

And please make a calendar entry now for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Find Acceptance

-See people for you they truly are.

-Learn what to try and change and what not.

-Understand that giving up control is sometimes positive.

Practical exercises

Now, let us have a look at what you can do practically to FIND ACCEPTANCE. I would like to invite you to write down FIVE CIRCUMSTANCES OR PEOPLE that IRRITATE YOU in your life at the moment. It can be anything, from the MOST MUNDANE to the MOST PROFOUND. Maybe you don’t like the way your coworker GREETS YOU in the morning, or your car is too loud, or you find it irritating how your best friend behaves when drunk. Pause the course now, and come back to it when you have written out your five observations.

Now, I would like to invite you to GO THROUGH YOUR POINTS and think about whether you have the power to CHANGE THEM. If you can, then write down “I WILL CHANGE THIS”, if you can’t change them, then write down “I ACCEPT THIS”. Again, pause the course now, and come back when you have written out what you can CHANGE and what you will ACCEPT.

During this week, try and see what happens when you say the sentence, “I ACCEPT THINGS AS THEY ARE”. Say it in your mind or say it out loud at least three times a day. Make it a practice to say, “I accept things as they are”, AS OFTEN AS POSSIBLE. And then observe yourself as to what happens with your mindset.

And please make a calendar entry now for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Experience Life

-The effects of creating and participating in beauty.

-Become more conscious of the actual experience that is life.

-Find value in experiences instead of material possessions.

Practical exercises

Now we have arrived at the practical part of today's topic. I would like to invite you now to write down FIVE EXPERIENCES that you think SHAPED YOUR LIFE. It can be extremely OBVIOUS OR RATHER SUBTLE moments, anything is valid. The choices just need to make sense to YOU. Pause the course now, and write down the FIVE EXPERIENCES you have had that influenced you strongly.

Now the next thing I would like you to do is write down FIVE EXPERIENCES you still want to create in the future. Make sure they are NOT some long-term goals twenty years from now, but rather experiences that are ACHIEVABLE and in the NOT-SO-DISTANT FUTURE. Again, pause the course, and come back to it when you have written down your list.

Over the next few days or during this week, I would like to invite you to CONSCIOUSLY CREATE ONE EXPERIENCE PER DAY. This could be the smallest of things, but I want you to be CONSCIOUS of creating the experience. It could be as simple as cooking a meal, calling your mother, having a cup of tea, going mini golfing, or anything else that serves your life path this week. Just CONSCIOUSLY, once per day, create an experience.

And please make a calendar entry now for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Improve Communication.

-Become less hesitant with your words.

-Learn how to initiate contact with others.

-Understand the importance of high quality conversations.

Practical exercises

Now let’s get to the practical part of today. First of all, I would like to invite you to write down THREE DIFFERENT THINGS that people close to you DON’T KNOW ABOUT YOU. It could be small or big, maybe you don’t like cats, or you don’t like the taste of lemons, or you are uncomfortable in the darkness, or sitting in a loud restaurant irritates you. WHATEVER THEY ARE, write down three things people close to you DON’T KNOW about you. Pause the course now, and come back to it when you are finished.

Now, I would like you to ask yourself IF AND HOW it would serve you to COMMUNICATE YOUR THREE POINTS. Would communicating this information make your human connections BETTER OR WORSE? Write down any thoughts that come to mind, and again pause the course here to do this second part.

During the next few days, I would like to invite you to communicate SOMETHING NEW ONCE A DAY. And I would like to invite you to communicate either a WANT OR A NEED of yours. It can be big or small, it can be hard to talk about or easy to talk about. But tell someone in your life, once a day, something that you WANT OR NEED from them, and make sure you deliver it in a HIGH-QUALITY way.

Now please make a calendar entry for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Take Pride

-What best to be proud of and what not.

-Understanding the benefits and also the downfalls of pride.

-Making use of pride instead of toxifying it.

Practical exercises

Now, we arrived at the practical part of today's course. Firstly, I would like you to write down FIVE ACHIEVEMENTS. Write down ANYTHING that comes to mind. It can be a mix of small and big, ANY TYPE OF ACHIEVEMENT is fine. It doesn’t matter if you saved a forest or managed to cook an egg. Write down five achievements. Also, BEHIND your five achievements, write down WHAT CHARACTER TRAITS allowed you to achieve these things in the first place. Pause the course now, and come back to it when you have written out five achievements.

Next, I would like you to write down your THOUGHTS AND FEELINGS about these five achievements. And also, please write down how you feel about potentially SHARING THIS LIST with friends. Become aware of HOW EASY OR HARD sharing the list would be for you. Again, pause the course and write down your observations.

Finally, over the next few days or during this week, I would like to invite you to RAISE YOUR AWARENESS about taking pride. ONCE PER DAY, I would like you to share something you are proud of with someone else. And I would also like you to tell someone else YOU ARE PROUD OF THEM once per day. It can be as simple as saying one sentence or writing a text message to someone. It can also be as elaborate as having a long conversation. When sharing with others how proud you are of them, make sure you attach it to a CHARACTER TRAIT OF THEIRS. This will raise BOTH YOUR awareness AND THEIRS as to where GOOD ACTIONS COME FROM.

And please make a calendar entry now for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Appreciate Criticism

-See criticism as a gift.

-Learn when being offended serves you and when it doesn’t.

-Decipher hard to understand criticism.

Practical exercises

Now, we have arrived at the practical exercises of today. Firstly I would like to invite you to write down three memories of MOMENTS WHEN YOU HAVE BEEN CRITICISED. Try and choose moments that happened RECENTLY if possible. And also write down HOW YOU REACTED to these three moments of being criticised. Pause the course now, and come back to it when you are finished with this first part.

Now, I would like you to write down three moments when YOU criticised SOMEONE ELSE. And write down how OTHERS REACTED to your criticism and also how you experienced GIVING criticism. Take a moment to REFLECT and write down three examples, their reaction, and your experience. Pause the course now, and come back to it when you have done this second part.

Now, during the next few days or during this week, I would like to invite you to do TWO THINGS. Firstly, once a day, I would like you to INVITE someone to give you CRITICAL FEEDBACK. It can be at work or private. And then observe YOUR BEHAVIOUR when you receive criticism.

Secondly, during this week, I would like to challenge you to critique others and yourself in the LEAST CONFRONTATIONAL and the MOST CONSTRUCTIVE way possible. Observe how other people REACT when you critique them. Truly BECOME CONSCIOUS as to what SERVES YOU and what DOES NOT SERVE you in your way of criticising.

And please make a calendar entry now for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Have Value.

-Understand what happens when you give without receiving.

-You are part of something good and positive.

-Learn how to embrace everyone and not partake in the division of society.

Practical exercises

Now, let us talk about today's practical exercises. First of all, I want you to write down three examples of what you could GIVE TO SOMEONE and what the person's REACTION MIGHT BE. This could be something big or small. It could be a favour or something materialistic. Pause the course now, and write down three examples and your observations.

Now, I would like to invite you to write down three examples of what you would like to RECEIVE ONE DAY, and how you would FEEL about it. Again, these could be small or big or anything else. Pause the course now, and write down your three observations.

During the next few days, try and GIVE WITHOUT RECEIVING as much as you can. Be aware of what that activity, GIVING WITHOUT RECEIVING, does to you. Make sure you give CONSCIOUSLY at least once per day.

And now please make a calendar entry for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Trust Instincts

-The healthier your mind, the more your instincts serve you.

-Learn how common sense is deeply ingrained inside of you.

-Understand that your natural state of being is to be healthy and happy.

Practical exercise

Now, let us look at the practical exercises about instinct and common sense. First of all, I would like to invite you to write down THREE NAMES OF PEOPLE in your life. It can be anyone, but at least one of them should be CLOSE to you, and at least one of them should be NOT-SO-CLOSE to you. Pause the course now, and write down THREE NAMES that come to mind.

Now, I would like you to make TWO COLUMNS. In one column write down some PRACTICAL OBSERVATIONS about the person. Does she talk a lot, is she quiet, what does she behave like? Any FACTS you can observe. Then, in the second column, write down your INSTINCTUAL FEELINGS towards the person. How do you feel towards them? What is your instinct? Again, pause the course now and write out your observations of the three people.

During this week, I would like you to OBSERVE when YOUR ACTIONS are driven by INSTINCT, COMMON SENSE, OR FROM EXTERNAL manipulation. In all kinds of different situations, become CONSCIOUS OF YOURSELF.

And please make a calendar entry now for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Maximise Potential

-Understand your unique predisposition.

-You are meant to strive.

-Accept that you have unique limitations.

Practical exercises

Now we have arrived at today's practical exercises. First, I would like to invite you to write down TEN AREAS OF YOUR LIFE, and then RATE YOUR CAPACITY TO DEVELOP in them. Rate them from one to ten, one being the lowest, ten being the highest. The AREAS OF POTENTIAL can be anything, for example, becoming a professional athlete, a great father or mother, an engineer, a good listener, a writer, a farmer, a communicator, a guide, a teacher, a healer, a scientist, a servant, a leader, a follower, and so on. The options are limitless. Write down ten areas that come to mind, EVEN the ones that are far away from you. Pause the course here, and write down your observations.

Now, choose THREE POINTS from your list, and write down how maximising your potential in these specific areas would AFFECT YOU AND THE CLOSEST PEOPLE AROUND YOU. For example, if I tried to maximise my potential to become a PROFESSIONAL ATHLETE, it would for sure increase my athleticism, but it would also DRIVE MY WIFE CRAZY and make me poor because I would “waste” my TIME AND ENERGY and neglect my current career. On the other hand, if I were to try and MAXIMISE MY POTENTIAL as a public speaker, the effects could be very positive as I believe I have GREAT POTENTIAL there. So again, pause the course here, and come back to it when you have written THE EFFECTS of trying to maximise three of your points.

Now, in the next few days or during this week, I would like you to choose an area, and then CONSCIOUSLY MAKE ONE STEP EACH DAY towards MAXIMISING YOUR POTENTIAL. It can be big or small, but you have to be CONSCIOUS OF THE STEPS. It can be saying hi to your neighbour because you want to maximise your potential for being a good neighbour. Or it can be big, like telling your boss WHERE YOU WANT TO HEAD in your career. Anything is possible, but make sure you are only focusing on the ONE STEP AHEAD PER DAY. Because only then can you move on to the next step after that, and so on. That’s what BEING ON THE PATH means.

Now, please make a calendar entry for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Check your Ego

-Check in with and embrace the needs of your ego.

-Learn how to meet everyone at eye level

-Understand what it means to let your ego drive you.

Practical part

This brings us to our practical part of today’s course. Now the first thing I would like to invite you to do is to write down SIX THOUGHTS or FEELINGS that arise when thinking of how your EGO SERVED OR DID NOT SERVE you in the past. Write down three each. Think about your private relationships, your work, and your social experiences. Write down ANY observations that come to mind, no matter how simple or complex. Pause the course here, and come back to it when you have written out your SIX OBSERVATIONS.

The next thing I want you to do is to OBSERVE YOURSELF in the mirror for three minutes. I know it sounds silly, but please try it out. It will take a second to get over the WEIRDNESS of staring at yourself, but you will get past that. Try to imagine that you are OBSERVING a person behind one of those police mirrors, and the person you are looking at CANNOT see you. Try to have some DISTANCE at first, and then start FEELING the person you are looking at. Become aware of your INNER DIALOGUE, your SELF-ESTEEM, and your SELF-WORTH. Please pause the course now, set a three-minute timer, and write down your observations AFTER the experiment.

Over the next few days or during this week, I would like to invite you to RAISE YOUR AWARENESS of your ego. Become aware of when it is GUIDING you in the right direction, and also become aware of when it might NOT GUIDE you in the right direction. Start thinking of your ego as an ENGINE, a tool that you can CONSCIOUSLY CHOOSE TO USE.

And please make a calendar entry now for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Embrace Softness

-Understand how the modern world makes you hard.

-Find your softness without feeling weak.

-Find out what qualities serve you when.

Practical exercises

Now to the practical part of today. First of all, I would like to invite you to write down FIVE THOUGHTS you have about the words “SOFT” and “HARD”. Any reaction is fine. Write down IDEAS you have around your PREDISPOSITION by birth, your UPBRINGING, and your current SURROUNDINGS. How do you SEE, JUDGE, and USE the qualities soft and hard? Pause the course now and write down YOUR FIVE OBSERVATIONS.

Now I would like to invite you to make TWO COLUMNS, one for “soft” and one for “hard”. And UNDERNEATH each column, I would like you to write down REGULAR ACTIONS from your life, and where you think these actions belong. CATEGORISE them into soft or hard. For example, different situations at work, lunch with a certain friend, meetings, social activities, activities with your partner, sleep, a phone call with your parents. It can be ANYTHING, just put them under soft or hard. Just decide WHICH QUALITY you want the specific moment to be enhanced by. Pause the course now, and write down a minimum of ten points in total.

Now, during the next few days or during this week, I would like to invite you to become MORE AWARE of the qualities soft and hard in your daily life. A few times a day, try to become conscious of WHAT quality you are feeling and whether it SERVES YOU OR NOT. Also become aware of how other people around you REACT to you when you are hard or soft. Take mental notes or even write down your observations.

And please make a calendar entry now for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Have Expectations

-Create expectations that serve you.

-Find out what kind of expectations make you fall behind.

-Understand why you build expectations in the first place.

Practical exercises

Now, let us get to the practical part of today. I would like to invite you to write down FIVE EXPECTATIONS you have of YOURSELF and five expectations you have OF OTHERS. It can be ANY TYPE of expectation, practical or abstract, big or small. Pause the course now, and write down your ten expectations.

Now for every single expectation, I would like you to write down if it is really AN EXPECTATION or actually “WISHFUL THINKING”. Go through your list and analyse each expectation. For the expectations that are real, I would like you to write down whether THE EXISTENCE of the expectation is SERVING YOU AND OTHERS. Does HAVING the expectation IMPROVE YOUR LIFE? Again, pause the course here and write down your observations.

The next few days or during this week, I would like you to become more conscious of your EVERYDAY EXPECTATIONS and how they serve you or do not serve you. Whenever you catch yourself HAVING AN EXPECTATION, challenge yourself in what ways you COULD react when the expected does NOT happen. For example, you are waiting for the bus, imagine the bus will NEVER come, and think about YOUR OPTIONS as to how you could react. Or you EXPECT your partner to cook, but he FORGOT. Challenge yourself to become conscious of DIFFERENT WAYS OF REACTING.

And please make a calendar entry now for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Control Finances

-Find a way to be on top of finances.

-Learn how to be unattached to your finances.

-Develop responsibility without fear.

Practical exercises

Now we have arrived at the PRACTICAL PART of today. First of all, I would like you to write down FIVE THOUGHTS you have about YOUR RELATIONSHIP WITH MONEY. How do you FEEL about money? What have you been TAUGHT TO THINK about money growing up? Investigate your RELATIONSHIP WITH FINANCES. Pause the course now, and come back to it when you have written out your five points.

Next, I would like you to write down what REGULAR SPENDINGS you have that are NOT SERVING YOU. You own a horse, but hate riding? You buy chewing gum, but it gives you a stomach ache? You spend three dollars on a coffee that would cost thirty cents to make yourself? Whatever it is, write down FIVE SPENDINGS that don't serve you. In another column, write down FIVE ASSETS you want to CREATE. Would you like to buy a car, write a book, or invest in a startup? Write down five assets that would SERVE YOU and that you would ENJOY OWNING. Again, pause the course now, and write down five UNNECESSARY SPENDINGS, and five DREAM ASSETS.

Over the next few days or during this week, I would like to invite you to BECOME AWARE of your RELATIONSHIP WITH MONEY. During your day, pay attention to how money AFFECTS YOU in the BIGGER sense and the SMALLER sense. How do you FEEL about earning it, talking about it, and spending it? Become conscious of how you FEEL ABOUT MONEY.

And please make a calendar entry now for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Clean up your Socials

-Understand the importance of declustering regularly.

-Take responsibility to subtract and not just add.

-Free yourself from anything that does not serve your online persona.

Practical exercises

Now we have arrived at the PRACTICAL PART of today. I would like to invite you now to make TWO LISTS. One list is A DESCRIPTION of your analogue persona or your REAL SELF. The other person to describe is your DIGITAL PERSON. How would you describe THESE TWO people? Take into account how you PRESENT YOURSELF to others and how you COMMUNICATE to others. Pause the course now, and come back to it when you have created your two lists.

Now, I would like to invite you to analyse the SIMILARITIES and DIFFERENCES between your two personas. And I would also like to invite you to write down any ideas on how you can make your two personas AS SIMILAR AS POSSIBLE. Furthermore, WHAT EFFECT would your adjustments have on you and others? Again, pause the course now, and write down your observations.

Over the next few days or during this week, I would like to invite you to become more aware of the influence of your DIGITAL PERSONA. Become aware of how YOU AND OTHERS COMMUNICATE and PRESENT themselves. How do people SOUND and FEEL when you look at your screen, and how do they sound and feel when YOU STAND IN FRONT OF THEM?

And please make a calendar entry now for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Choose your Partner

-Fall in love, but choose a life partner.

-Accept that love is not the only parameter to choose a life partner.

-Identify what kind of life partner makes your life happy in the long run.

Practical exercises

Now, we have arrived at the practical exercises for today. First of all, I would like to invite you to write down five points as to how you have chosen partners in your life so far. How did you get to know them? What was your criteria for considering them as life partners? Write down anything that comes to mind. Pause the course now, and come back to it when you have written out five observations.

Next, I would like to invite you to write down five qualities that are important to you when it comes to a life partnership and choosing a partner. What does your ideal partnership look like, and what qualities should your partner have? Try to make these points as specific and unique as possible. Again pause the course here, and come back to it when you have written five points.

Now, over the next few days or during this week, I would like to invite you to find and interview couples who you think have a great and healthy relationship. This could be anyone, your friends, family, work colleagues, anyone. I would like you to ask them some questions about their relationship and how they have chosen each other, and how they experience each other now. See it as an interview. Be as specific and detailed as you can with your questions.

And please make a calendar entry now for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Set Boundaries

-Set boundaries according to your needs and wants.

-Set boundaries for how you are allowing yourself to be treated.

-Understand what kind of walls serve you.

Practical exercises

Now we have arrived at the PRACTICAL PART of today. The very first thing I would like to invite you to do is to write down five specific LIMITATIONS and five specific INTERNAL BOUNDARIES you have. What LIMITATIONS exist in your life? And how do you want to be TREATED by whom? Some will be very OBVIOUS, and some might take a bit of investigating. Pause the course now, and write down five LIMITATIONS and five INTERNAL BOUNDARIES.

Now, I would like you to INVESTIGATE a bit further around your ten points. Are your limitations and boundaries REAL? WHY are they real? Do they SERVE you? How do they make you FEEL? Can you easily ACCEPT them? Do they make your world SMALLER OR BIGGER? Again, pause the course now, and write down YOUR OBSERVATIONS AND FEELINGS around your list.

During the next few days or during this week, I would like to invite you to, every day, communicate at least ONE BOUNDARY to a person, or consciously say a clear “NO” to a person. This can be a very SMALL boundary or a BIG boundary, and this can be a LONG-lasting “No” or a small TEMPORARY “No”. Anything is fine, but make sure you are CONSCIOUSLY COMMUNICATING a boundary once per day.

And please make a calendar entry now for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Develop Humour

-Learn how to not take things too seriously.

-Things can be done properly without missing their humorous side.

-Lower your stress levels by developing a sense of humour.

Practical exercises

Now let’s get to the practical part of today. First of all, I would like to invite you to write down TEN MOMENTS, PEOPLE, SHOWS, BOOKS, ANIMALS, or anything else that you can think of that are FUNNY. It can be anything. Write down the names AND what is funny about them. Pause the course now, and come back to it when you have written down 10 points.

Now please write down a list of moments when YOU were funny. Write down THREE MOMENTS you can remember when YOU WERE FUNNY, and write down ANY OBSERVATIONS around these moments. How did you act? How did other people act? Where were you? Again, pause the course now, and come back to it when you are finished.

I want to leave you today with a sentence from my wife, which is: “DO THINGS PROPERLY WITHOUT TAKING THEM TOO SERIOUSLY”. This sentence is also the challenge for the next few days. Once per day, consciously find a way to DO THINGS PROPERLY WITHOUT TAKING THEM TOO SERIOUSLY. And allow yourself to laugh at EVERYTHING this week. It’s a silly world out there.

And please make a calendar entry now for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Handle Worries

-Identify long term issues.

-Avoid creating long lasting burdens.

-Learn how to confront your issues.

Practical exercises

Now we have arrived at the PRACTICAL PART of today's course. I would like to invite you now to write down a list of FIVE WORRIES in your life. Make NUMBER ONE the biggest worry. The list can be any ISSUES, PROBLEMS, or GENERAL THINGS you need to SORT OUT in your life. Pause the course now, and write down your LIST OF FIVE, and any THOUGHTS AND OBSERVATIONS around your worries.

Now, I would like you to write down VERY SHORT and STRUCTURED plans as to HOW AND WHEN you will DEAL with these issues or worries. Remember, your worries will CONSTANTLY CHANGE by nature, but bringing AWARENESS AND STRUCTURE to your list REGULARLY will make your life easier. So write down a mini plan of action for EACH worry, and remember the FIRST STEP for each is the MOST IMPORTANT. Again, pause the course now, and come back to it when you have done this planning.

Now over the next few days or during this week, I would like you to put the FIRST STEP of solving an issue INTO ACTION. This can be a small or big action, but MAKE IT CONSCIOUSLY. Take action EVERY SINGLE DAY, and OBSERVE YOURSELF while you do so. Are you trying to avoid it? Does it make you nervous or uneasy? Make an action and try to be AS CONSCIOUS AS YOU CAN doing so.

And please make a calendar entry now for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Pick Love

-You are your actions, not your thoughts.

-Differentiate love based and fear based decision making..

-You will only change when your actions change.

Practical exercises

Now, let’s become practical around your fear and love-based decision-making. First of all, I would like you to write down TWENTY ACTIONS you can think of from this month. This could be ANY TYPE OF ACTION, it can be social or professional, it can be anything. Maybe you met a friend, stayed home to watch TV, did sports, went to work, made yourself breakfast, scrolled through social media, absorbed this course, anything. Pause the course now, and write down your TWENTY ACTIONS.

Now, I would like you to write BEHIND EVERY ACTION, either the word “LOVE” or the word “FEAR”. Even for the ones that might be a mix or unclear, or mundane or unimportant, it doesn’t matter. Just choose the one that SEEMS STRONGER. Pause the course again, and come back to it when you have written down “love” or “fear” behind every action.

During the next few days, observe WHY you make your decisions. WHERE do they come from? Do they come out of LOVE OR FEAR? This can be hard to analyse quickly, but CHALLENGE YOURSELF to FEEL YOURSELF during the next few days.

Now please make a calendar entry for when you will continue this course. It can be in a couple of days or a week, but please set a reminder now, so that you will stay on your path.

Be Nice

-Understand the power of a good attitude.

-Improve your relationships.

-Connect to others in a high quality way.

Practical exercises

Now we have arrived at the PRACTICAL part of today. I would like to invite you to write down FIVE THOUGHTS you have about your ATTITUDE. Anything that comes to mind around you BEING NICE to others OR THE LACK OF IT. PAUSE the course now, and COME BACK to it when you have written down your five points.

Next, I would like you to think about the PEOPLE in your life that you would like to BE NICE TO. Write down five names of people and write down WHY you want to be nice to them and HOW you can be nice to them. ANYTHING that comes to mind is fine, the big or the small. Again, PAUSE the course now, and COME BACK TO IT when you have written down FIVE NAMES AND IDEAS.

Now, during the next few days or week, give at least ONE COMPLIMENT per day. It can be a VERY SMALL comment about the appearance of someone, or it can be a MEANINGFUL WELL THOUGHT-THROUGH compliment. Anything is fine. But make sure you give ONE COMPLIMENT PER DAY during the week, and make sure IT IS TRUTHFUL.

And please make a calendar entry now for when you will finish this course. It can be in a couple of days or a week, but please set a reminder now, so that you have a SENSE OF COMPLETION.

Go well

-Let’s appreciate each other.