Focus Toolkit
4.4 (45 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
2,420 students enrolled

Focus Toolkit

Tools to support your well being in day to day life by bringing together mindfulness and cognitive behavioural therapy.
4.4 (45 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
2,420 students enrolled
Created by Sam O'Sullivan
Last updated 4/2018
English
English [Auto-generated]
Price: Free
This course includes
  • 1 hour on-demand video
  • 10 articles
  • 21 downloadable resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What you'll learn
  • Develop the ability to notice emotions in daily life and process them as they occur.
  • Enhance the skill of active listening

  • Gain the ability to be calm when under stress

  • Learn how to observe thoughts as you go about your life
  • Refine the skill of observing the world through senses
  • Improve concentration by learning how to consciously move attention between focusing on sensations from the surrounding world and in the body, and thoughts in the mind
Requirements
  • A computer or mobile device with an Internet connection is all that's necessary to take this course.
  • You don't need any prior knowledge of psychology or mindfulness
Description

This video course taught by Sam O’Sullivan, Clinical Psychologist, brings together the scientifically proven methods of mindfulness and cognitive behavioural therapy (CBT) to equip you with tools to improve your wellbeing in day to day life. Lectures are designed to make the unnecessarily complicated ideas behind these methods easy to understand, so you quickly experience benefit in applying them.

This course is about learning how to apply the methods in action, such as during a conversation or rock climbing, which differs to more traditional meditation approaches that generally involve sitting practices. The mindfulness aspect guides you to develop the necessary skills to focus on tasks at hand with a calm state of mind, while the CBT aspect teaches you to effectively use your mind when you choose to do so.

You will go on a journey with Sam through your awareness as you explore the wild outdoors of New Zealand in beautifully shot instructional videos, from Waiheke Island to Fox Glacier.

 Contents and overview

  • Introduction to Sam and an overview of the course.
  • The main ideas behind mindfulness and cognitive behaviour therapy.
  • Learn the skill of maintaining your attention on one aspect of your experience at a time:
    • Sensing your surrounding world.
    • The different physical sensations in your body  
    • Thoughts in your mind
  • Applying a feeling of calm when you are focusing your attention.
  • Applying the method of calmly focusing your attention on the different points of focus while going about activities and situations.

 Target Audience

  • The focus toolkit is for someone looking for a practical course, which can immediately improve their wellbeing.  
  • The course is designed for those who are interested in mindfulness and want a technique that they can apply in their day to day lives.
  • The course is ideal for beginners or for those wanting to help others by teaching basic mindfulness and CBT skills.
  • Students should have an interest in self-development and personal growth.
  • The course is ideal for new managers/leaders who are struggling to communicate effectively with people in their organisations.
  • The course is useful to therapists who want a practical course for their clients.
  • The focus toolkit is not designed to be therapeutic for significant health problems so if you have any concerns in this regard the it is recommended that you speak to a suitably qualified health practitioner.

 

Who this course is for:
  • Someone who would like an introduction to psychological tools in everyday language
  • Someone who is struggling to focus
  • Someone who wants to improve their wellbeing
  • Someone who is struggling to listen in conversation
  • Someone who is working in a team where communication is important
  • Someone who is struggling with anxiety
  • Someone who is struggling with circular thinking
  • Someone who is stressed
  • Someone who struggles with anger management
  • Someone who wants to learn to meditate while doing activities
  • A beginner wanting to apply mindfulness and cognitive behavioural therapy (i.e psychological tools) to their life
Course content
Expand all 28 lectures 01:27:23
+ Introduction
8 lectures 15:31

Sam introduces himself and the different parts of the course, so you know what to expect.

Meet Sam & Course Overview
01:16
Course Guidance
00:10

An introduction to the key ideas behind mindfulness, so you will be able to practise it in your life.

Mindfulness Basics
02:34

A guided practise of mindful breathing, so you have an experience of what mindfulness is like. 

Mindfulness Practise
05:18
Worksheet 1: Course Goals
00:08

An introduction to the key ideas behind cognitive behavioural therapy, so you will be able to challenge unhelpful thoughts.

CBT Basics
02:20

A real world example of CBT to illustrate how you can apply what you've learnt in your daily life.

CBT Real World Example
03:43
Worksheet 2: Tracking
00:01
+ Focus Fundamentals
13 lectures 27:26

Brief instructions to guide you with the following practise.

Focusing on the surrounding world
00:38

A guided practice of applying mindfulness to your surrounding world, so you learn how to tune into senses in your daily life.

Surrounding World Practice
02:52
Worksheet 3: Surrounding World
00:01

Brief instructions, insights and tips for how to focus on physical sensations in your body.

Focusing on Physical Sensations
01:24

A guided practise of applying mindfulness to your body, so you learn how to feel different physical sensations.  

Physical Sensations Practise
04:22
Worksheet 4: Physical Sensations
00:02

Brief instructions for how to focus on thoughts in your mind.

Focusing on Mind
00:50

A guided practise of noticing your mind, so you can engage it using the CBT method or choose to focus your attention elsewhere.

Mind Practise
07:15
Worksheet 5: Mind
00:01

Brief instructions and tips fro how to be calm while focusing.

Learning to be Calm
01:05

A guided practise of being calm while focusing on physical sensations.

Calm Practise
06:38

A guided practise of focusing on the physical sensations of breath to find calmness.

Calm Technique
02:16
Worksheet 6: Calm
00:01
+ Applying the Technique
7 lectures 07:25
Learning to Apply the Technique
00:38

An example of applying the entire focus technique to an activity, so you understand how to apply it to different activities in your life. 

Activity - Rock climbing
03:17

An example of applying the entire focus technique to a situation, so you understand how to apply it to different situations in your life.

Situation - Listening
02:56
Worksheet 7: Focus Technique
00:01

A chance to celebrate your achievements and engage further with Sam.

Congratulations
00:27
Support
00:02
Slide Resources
00:03