Lifestyle Design - A 5 Step Method to Design Your Ideal Lifestyle | KW Professional Organizers | Skillshare

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Lifestyle Design - A 5 Step Method to Design Your Ideal Lifestyle

teacher avatar KW Professional Organizers, Organization | Minimalism | Self Care

Watch this class and thousands more

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

28 Lessons (2h 17m)
    • 1. A Recipe for an Extraordinary Life

    • 2. Instructions

    • 3. About This Course

    • 4. About Us

    • 5. How You Might Be Feeling

    • 6. Basic Human Needs

    • 7. 7 Ingredients and Self Care

    • 8. Body

    • 9. Mind

    • 10. Family

    • 11. Social

    • 12. Work

    • 13. Stuff

    • 14. Giving Back

    • 15. Building a Creation - Overview

    • 16. Step 1 - Gratefulness

    • 17. Step 2 - Reflecting

    • 18. Exercise - Visualizing Your Ideal Week

    • 19. Exercise - Task Monitoring

    • 20. Exercise - Life Stress Inventory

    • 21. Mind Mapping Exercise

    • 22. Step 3 -Setting Your Goals

    • 23. Exercise - Multitasking vs Single Tasking

    • 24. Step 4 - Taking Action

    • 25. Step 5 - Maintenance

    • 26. Client Example - Judie's Story

    • 27. Congratulations and Next Steps

    • 28. Next steps - Reminder

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About This Class

Are you someone who is a high achiever who KNOWS they can do more and just really needs help creating the right processes, habits, and mindsets to get organized? You’re not alone.

You are probably busy trying to juggle the many aspects of your life and find yourself getting overwhelmed making it all work and manage time. With so many things trying to get your attention these days, it’s easy to get caught doing too much and still not feeling like you are being effective.

This is exactly why we developed this course.

To help smart people be able to do more and keep things SIMPLE.

Over the years, we have been able to use proven systems, tools, and methodologies to help our clients create the freedom they desire by giving them simple ways to manage any aspect of their lives. And in a way that they can make intentional choices using practical steps.

This course covers:

  • Learning the 5 Step Lifestyle Design Method for making change in your life

  • Real life examples from your instructors

  • Background on the theory of Basic Human Needs and how to achieve them

  • Templates and quizzes to solidify your learning

If what you have been doing so far hasn’t been working, let’s make your life easier by showing you exactly how to take CONTROL of your goals and your life.

As experts in helping our clients get organized, we have noticed some very specific reasons people struggle to get results. We decided to put together this program to help you identify what you need to do to create positive change and take control of your future.

Our goal is to help you create a new reality where you know exactly how to get and stay organized in any aspect of your life. Anytime you want.

Sound good?


This course contains over 1.5 hours of content. It's designed for anyone, regardless of experience level, who wishes make change in their life or current state!

You'll learn the method for designing your ideal life and that knowledge will stay with you forever.

You will be led by 2 experts in the field of Organization, Minimalism, and Self Care -- complete with real examples.

By the end of this course, you'll have valuable skills that will help you feel confident in living Your Recipe For An Extraordinary Life.


If you are interested in diving deeper into other areas of your life you can find more in-depth classes about home organization, paper management, finances, selfcare, meal planning, lifestyle design, and more on our profile

Meet Your Teacher

Teacher Profile Image

KW Professional Organizers

Organization | Minimalism | Self Care


 ... aka Emilio and Samantha.


Our most popular courses include How to Declutter & Organize Any Space, What the Heck is Bullet Journaling?, and Meal Planning for Any Diet. 


NEW course just published:

How to Stay Motivated While Decluttering & Organizing

How to Create Your Own Self Care List

How to Clean & Organize Your Fridge 



Let us know what you'd like to see from us next :)


P.S. Emilio is now available for 1 on 1 coaching. Learn more at

See full profile

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1. A Recipe for an Extraordinary Life: Welcome to a recipe for an extraordinary life course where we dive into the contents of the hardcover book that we published in 2017. My name is Hamid Karzai Gothia and I'm Samantha Kristofferson. Together, we're gonna be leading you through these cores. We're really excited to share this information as it is a simple and practical five step method for achieving anything that you would like to do in your life. We haven't really very practical exercises that you can do to help you, said the goals and you what it's all about. Finding out your life's purpose, understanding and eliminating frustrations in all areas of your life. We use a seven ingredient formula to help you build a recipe for an extraordinary life. All this information is coming from working with Canada clients from giving a lot of work trips in our community from students like you giving us feedback. There are no necessary requirements to enroll. We only ask that you follow along with an open mind and that you are curious about how to build an extraordinary life or designing your own lifestyle. We invite you to see the other free videos that we have so that you can have a better understanding of this course. We hope to see you inside the course, of course. 2. Instructions: Hello are some skill share. Students were so happy to see you here. Thesis Amelia on. I just want to make a quick video to show you how to make the best off the course. Okay, so the first thing that we recommend you doing is that make sure that you click and follow so that you get updated notifications off any extra content that we may create a new lessons for this course so that you don't miss out. When we share all the resource is you can find them here, and they're pretty. It's on. Resource is stop. And if you scroll down, you have all the resources on the right hand side here. Okay? So you can just creek on them on, download them and bring them under whatever you want with them. And then after we have here some of the links also that we mentioned in the videos. Okay. So when you are, what in the videos are you can play with the speed here. If you are a fast learner, make sure that you speed up the video so that you it doesn't take us long. You can go through them faster if you require slower learning. You can slow it down. Another cool thing, that scripture that says you can add note so you can be a specific out. For example, one minute and 11 off the video, you can click here, and you can add a note from that video. You can make it public or private, and then you just click composed here and then to find your notes later, you can go to the top right corner here, bu my note, and if you click in there, you will see all the notes appearing. It's a really cool thing. You can save thes course by clicking here. You can add it to the Karen National that you can create time to go through this content on . You can share it with others by clicking this, but here when you finish the course that we would really appreciate. If you can leave us a reveal, you can go to the review, stop here and then you can just share whatever you feel. Yes, unknown is review good and but the bad we will use to improve the course and the good. It will inspire us to keep going. If you have any questions, you can go to the discussion. Stop and then you can clicking here. Ask you think here and then we will make sure to To answer. We would like to invite you to our private Facebook group. It's free. You can do it by clicking here under Brits and resource is its item private, faithful community where we help our members just leave far more organized life. So we share resources. We answer questions. We are normally life every week. So feel free to join. We will love to see you there on then I the At the end of the course, you can create our project. So we have created one that is called visualizing your ideal week. We will love to see what you create just anything that you took away from the scores and you create something that improves your life. We would really enjoy seeing it. In this case, we have the the exercise and then we share a few examples for you to see. We do this exercise every 3 to 6 months. Samantha and myself, we get on the same page on Now that we have a baby is really, really important to be on the same page when it comes to like a weekly time management. So we encourage you to like out whatever you take away from this course. Maybe sound your week. We would love if you can snap a photo. Andi? Yes, Sherry? With us. Yeah, and that's pretty much it. We hope you enjoy the content If you have any questions again, we are here for you on. Thank you so much for being here. And you're the course of yours. 3. About This Course : I'm Samantha Kristofferson, and together we are kw professional organizer's. We help empower, inspire people who are ready for change and with this corpse were sharing information that we have been practicing and using with our clients for the last six years. Since 2000 and 12 we'll be happy people minimize their lives, eliminate frustrations on basically use organization minimally someone self care in every aspect of their lives. This course dives into how you can build a creation. Recreation is essentially a road map for how you want to accomplish things in your life. And it's comprised of seven different ingredients body mind, family, social stuff, work and giving back. We're gonna share a very practical five steps system that you can follow to read your own recipe to defend. And actually, we're so passionate about what we've been doing that we wrote a book about it, and we had never offered anything before. But using our creations, we said that we wanted to write a book, and this is what we wrote about because it has provided so much positivity back in our life and given so much clarity and awareness to what it is that we do on a daily basis, and then we've shared this book with several 100 people now on a local bookmaker. Put it together for us. It's been featured on podcast. It's been featured in our local newspapers, and we've got a lot of positive feedback, which is why we wanted to make this course. So we wanted to convince all the information that we have learned from working with dying from reading the book from all the workshops that we have done in our community in this course. And then we want to really help you eliminate frustration and then create the recipe that works for you to include the things that are important for you. So this course is going to help you bring about an awareness of what ingredients you need to create a beautiful recipe to live your extraordinary life, because my recipe looks very different from what Emilio's recipe looks like. An hour's air going to look very different from what you create. So we try and give you a little bit of the background theory of it. But then we're all about the practical steps you can take, So this course is filled with examples and exercises that you can use to help visualize what it is that we're talking about. But also do some of that Celtics exploration work so that you can move forward and build this exercise. These are some of the benefits that you can get from this court. You could get way more time with friends and family. Time for volunteering. You can have full control of your time and finances. You can work when you love, and then you can eliminate that. Make intentional decisions created idea week any minute. Stress as much as you can on frustrations eat healthier. This has some of the benefits that we have experienced and that our clients of experience And I mean when you start to hear some of those things, don't we all want that, and we're all about making it simple. So, using the tools of organization, minimalism and self care, we help you develop your recipe. So we encourage you to have a look through the courts truck, test out some of the free videos and if you want, dive in and keep watching with us. Yeah, we hope to see the incentive question 4. About Us: what a little bit more information about asked. My name is and I am really unity from Barcelona State, unable to connect to, I traveled the world for three years. Yes, with a bad back. I started in India and on my way to New Zealand on that's what I meant, Samantha, you see, and then the most important things in life for me, our experiences and relationships. I love the algo tell of biking, hiking and reading, and I love playing squash. And here you can see me skydiving in New Zealand, I jumped over a plane in like Taco. Originally go I'm from a small town. Only 2600 people called forests. Ontario, Canada. I moved to New Zealand in 2010 to get away from some issues, that I was dealing with alcoholism, and I wanted to reinvent myself, find out who I really waas. And at the end of that incredible journey, I was really lucky to run into Emilio, where we started a relationship together and it's so far it's been fantastic. So I was really fortunate and lucky enough to be able to do a lot of travelling while I was younger and started out of university when I really didn't understand about my finances, which is what this guy started to help me with when we when we met. But since then, the most important thing that I think my my realization waas is that what we value or what I value most in life is time and being able to determine how I spend it. Eso I really look at every day is a gift on the thing that I love. Filling my time with when I'm not working and sharing information with you is playing guitar, cooking, gardening and just in general, relaxing and watching the clouds float by. I'm really passionate about South care because I think that when I fill up my cup, I can then help people at the most eso self care is really important. I mean, you and I are both members of professional organizers in Canada, which is a national association which represents all professional organizers were both trained mental health first aid. We are also acceptable live members of the Piercy. So we love organizing. We always loved it and when we met, he was great because we wanted both to start our own business and then that Come on grounds Waas getting organized and happy always get organized. So that's why we founded this business out of inspiration and out of passion were very happy to be here with. You wear very happy to be able to help so many people on courses have one of our batters. You might recognize us from television segments or from her YouTube channel, where we are often asked to give commentary or share experiences in and around the world organization, whether that be bullet journaling or about mental health. We love sharing this information because we think that more people should become aware of what it means to be organized and to feel well with your mental health. Yeah, we currently have students around the world in our courses and were very happy about that. So we hope we invite you to take out the free bilious about this court we hope to see inside the cookie 5. How You Might Be Feeling: in this video, I want to share with you the main concerns that our kinds have. We have gone back with all the communications that we have received from clients like e mails, phone calls, text messages are former, that they filled up with information on conversations that we had, and we need a world crowd on. That work crowd gave us the key words off how they were feeling, as you can see in this light, the main concerns for the majority of the people where feeling over well, basically no, no being world to start or how to get started keeping the motivation going, not having enough time budget on a lack of results. So they tried their best to do something, but they were not getting the results that they wanted, that that created a lot of frustration on that they felt over world. So all these list it's very, very common on you may be experiencing any off these feelings. These feelings are something that we all will experience during our lives. Life events happen all the time, and sometimes we just don't have enough time or we don't know how to deal with things and that's when asking for help is really helpful. Help can be in the form off speaking with a good friend, talking with family members on, sometimes looking for professional guidance. So the feelings that the majority of our kinds were expressing, expressing in those communications we're like feeling stress, paralyze, avoiding to do something, feeling scared, uncertainty, out of control feeling movie annoyed, never rocking, like when you have a frustration on it's happening every single day is really never wracking. They were losing the ability to get things done because this was affecting their mental health a lot, just feeling that they were living in chaos, anxiety, a lot of anxiety. Procrastination. Yes, I'll do it tomorrow. I'll do it tomorrow, having no energy, getting no results, not having motivation, being having a hard time being focused on a task because we are always distracted. It drives me crazy. This is something that they use a lot. I feel frozen, and I am just feeling very emotional. So all these feelings are very common. If you're experiencing any of these, let me tell you that a lot of people are going through these feelings and then these other things that they are looking forward because we always like to ask What? Why do doing this? And then how do you want to feel like What is that thing that excites you on? These are these are a few of the things that they that they told us I want to feel relaxed . I want to move forward with important things in life. I want to create new opportunities. I wonder a sold I want practical solutions that I can maintain and I can use very easily. I want to feel like at home I want to have systems in place. I need a push. That's a nice one. I want to get it done on fast, as fast as possible. A s, A p. That's where we get a lot. I want everything to be in order and I want to enjoy my house on my life to the fullest. So all these things are very common. They are very inspiring on these other things off. Why people are trying why all of us are trying to be our best Selves. So the course that we're creating here, the course that we're sharing with you, we're doing our best to try to address all the problems that you are facing. All those emotions we're trying to create practical solutions were trying to get results for you. We want to have for you to have any opportunities in your life. And we just want you to move on with the important things in life, whatever that means for you. So these courses all about helping you, taking care of those basic things that you need to get that you need to take care off and then move on as fast as you can toward that dream life that you are envisioning. So I hope these feelings and these are slight were helpful for you. If you are experiencing any of these things, it's very normal. A lot of people are facing these things and it's really nice that you are here with us. We're trying our best to help you. So I hope this video was helpful. If you are experiencing anything different that we didn't put in here, feel free to share with us on. We hope to see you in the next video 6. Basic Human Needs: welcome to this video where we want to dive into kind of a little bit of theory, but we don't want you to get lost. In theory, we're all about making our examples or course is very practical, but we want to talk to you about basic human needs. So probably about a month ago, Amelia was telling me he was reflecting on the work that he had been doing with our clients . He was reflecting on that communication piece that he shared with you, and he was saying, It seems like people are missing. They're trying to work on things that are above what the basic human needs are those basic human needs of shelter, food safety On When he was telling me these things, I was like, Wow, that sounds like Abraham Maslow's hierarchy of needs. I studied that in university Andi. Anyways, we started looking for a little bit into the research of Basil's hierarchy of needs. And that's what you're seeing right now in this image is that Abraham Maslow, back in the 19 fifties, came up with this theory that, you know, life is like a pyramid for most humans, and back in the day, when we were cavemen, we were We were fighting for what we were going to be eat shelter, providing for ourselves. And that's what consumed the majority of our time. And now with modern conveniences in the Industrial Revolution, we really have those basic needs covered, but often times we forget about them. So in the case of you know, our clients are contacting us and telling us that they're not feeling well, and sometimes it's because of those basic human needs. Are they looking after the space in which they live? Are they getting the food they need? Are they feeling safe and secure in their spaces? So if you look at this this triangle, you can see very clearly that he talks about you need these physiological needs looked after first. We're talking about sleep breathing, homey of Stasis, the environment in which you live. And he really says that a basic a person's basic human needs must be met before you can move on to self actual actualization, which is self actualization. It's the filling. Maybe your life's purpose. Maybe that's your family, your career, things that come above you've all heard that you need to fill your cup before you can help someone else. Or you need to put on your air mask on the plane before you assist someone else with putting on their air mask. Meaning you really have to look after yourself before you can be your best self for helping someone else. So in this next light, it really is showing you these physiological needs breathing food, water, shelter, clothing and sleep. If some of these things are not going well in your life, you're not sleeping well. You're not feeling safe when you're at home. You're not getting the proper nutrition that you need from your diet. If those basic needs are not met, it's very hard for you. Thin to move on and feel like you are. You have love and belonging or that you have a strong self esteem or at the very top of the pyramid. You are achieving your self actualization, which is, Do you feel like you have purpose? And there's a lot to go in with how you feel as a person in fulfilling your purpose, And that's why we've designed this course in the next light that you're seeing now in front of you. the need for self actualization. So the very top of the pyramid. Even if all of the needs are satisfied, we've may still often, if not always expect. New discontent and restlessness will soon develop unless the individual individual is doing what he or she individually is fitted for meaning. Let's just cut through it. If you're not doing something that you love or that you have passion for, you generally are not feeling fulfilled. You are not feeling content, and you are probably seeking out happiness. What is happy? What does it mean to be happy? A musician must make music. So if you're born to play the saxophone, you would not feel well if you weren't playing the saxophone. An artist must paint if you feel like you can express your spot self and feel really well when you are painting a picture, it means that you need to incorporate that into your day. So on and so forth a man or woman can be and must be what they're put here to do. So this course is all about finding out how to help you figure out what you've been put here to do, but also to make you aware and bring clarity to your personal situation right now, which changes throughout your life. Are you meeting your basic needs? So we want to share a few examples of people who really help and really promote finding your purpose and finding that fulfillment in life. We have a really great friend, Steven Wereley, and he has a business called the Life Skills that matter. He runs an amazing podcast. If you like podcasts, you can. They're free to download load on Spotify or podcast addict, And he just talks with people who have quit the daily grind and are going after the purpose that they feel they were put there for eso. It's a really great interesting podcast for you to listen to lots of lots of tips and information there to either motivate you or again to bring you more clarity. And then there's another really great podcast of Emilio is addicted to listening to, and that's the smart passive income project. And in that you learn about different ways because, you know, unfortunately, in today's society, you need to be able to fund whatever your purposes. And for sometimes that's why you hear the word starving artist. Someone who's going after their passion often sometimes will struggle and being able to finance that project. So the smart, passive income podcast really helps interview a whole bunch of people who are being able to fund their purpose. So it's a great encouragement. Seth Godin is another kind of guru that we love listening to. We love reading his books. He is always talking about how not letting your lizard brain or the brain in the back of your head that is always thinking about the fear. He's always telling you. Create your art and your art can be. You know, maybe if you're a doctor, that is your art. If you are great with Children and you run a day care center, that is your art. And and that's what we're talking about with finding your purpose. And then one more great gentlemen out there is Simon Cynic. Hey, really came onto the main stage after giving a Ted talk about finding your why, knowing your why and you're why is your purpose? It's why you are here. What is what is it that you were meant to do? It's often times hard to figure that out. I know sometimes we think Why are we here? What are we meant to Dio and his his conversations, his podcast is content. That he put out really, really helps. You try and figure those things out, and then you want to put a showed up for a few women who are also doing the same thing, somebody who really encourages you to be yourself and to get vulnerable. It's burn a brown. She does an amazing job of explaining what vulnerability is and how it gives you courage. It gives you motivation. It empowers you to share who you are and to be authentic and live your authentic self meaning. Do what you love. Julie Morgenstern is also she's a professional organizer who, you know at the very beginning of her career, realized she was a disorganized person, and it wasn't until she had her first child that she realized, I've got to get organized. I've gotta look after my baby girl, and I need to be able to do that in a way that feels right for me. And she completely changed her life and hasn't looked back. She has a great book called Shed that tells you all about how you can declutter the different things in your life. But what's most important is what are you moving on to after your organized? What is that thing that once all of that clutter is kind of gone and dissolved from your life? What are you moving on to after that? So those are just a few examples of people who can help motivate you, but also a lot of different content that you can do to keep fueling your empowerment, your inspiring stories, all of that kind of stuff that kind of feeds into helping you discover what your purpose is . So in this course, I hope that the theory at the beginning wasn't too much for you. But we just want you to understand that looking after this in this environment that you are in, that's the most important thing feeling well inside and then you can move on to What am I going to do with my life? What am I here for? What makes me so passionate? Why do I want to get out of bed in the morning? And why do I want to wake up the next day and just get started? Eh? So keep watching the next videos and we'll see you soon 7. 7 Ingredients and Self Care: in this video, I want to share with you this seven ingredients to live an extraordinary life. This is based on a book on this is based on our experience working with clients and also after reading a lot off things like, What's a month I was sharing with you in the In the other video, we kind of compiled on condensed everything into this recipe, and we love that life could be like a like a salad, right? And then every person like something different in their salad. You have different spices, different ingredients on what a great salad is for you. It's not for me because I would like something different. I would like more sold more vinegar. I don't like tomatoes or you like tomatoes. So life. It's always different on having a great recipe to live. An extraordinary life means something different for every individual In this course, our goal is to help you find your own recipe, so the ingredients that are in done recipe our body mine, family, social work staff on giving back. We're going to dive deeper into each of those ingredients in the next videos. I want to say that staff also includes up finances on morning. I also want to say that this is just a guidance, like if there is our UN in green, that is really important for you. For example, one person mentioned religion is really important for me. We included religion and spirituality undermined, but by all means you can include the ingredients that are important for you. This is a guideline for you to follow. But the conclusion of this exercise is that you have to understand what kind of recipe, how much of each ingredient do you need to live on extraordinary life. We have friends and kinds that they love. Spending time with family, so family time. Every week it's it's big. It's a few hours or even a full day they can in the weekend. For some other people, family time is not asking Borden on. Maybe they go to visit family once a month on. That's enough. So as you see different things for different people, I want to talk about self care because self care is what will allow you to try to manage all these things. Self care is care provided for you by you, so it's basically do you understand your needs Do understanding. What is it that you need? How much quantity off its ingredients to make you feel well and then making sure that you are schedule in those activities at that time that that task or whatever you need to do on a weekly basis in your calendar and make it happen. If you don't have answers, it's OK. We are going to help you test ideas. You will have a testing period where you can start monitoring how how you are feeling after being with certain people after doing certain tasks, so that that will allow you to understand. Okay, when I do these when I am with that person, when I am in that place, I feel this way or that way, and that will help you start understanding. What is it that makes me happy? If you don't know yet, So science itself carries needed are very important. Every time that you are feeling anything that you can see in this life, that means that there is something that you need to tweak in your recipe. Okay, If you're feeling anxiety, you're feeling the press. If you're feeling something that you don't feel well about. If you're feeling frustrated, frustrations are really important and they are very, very clear Sign that there is something that you need to change. So going back to that recipe and really reflecting what can I change here? Why am I feeling this way when I am I feeling this way? Who am I with? You know what I mean? You start digging deep into those feelings and emotions, and then you start identifying what's happening and then you can start fixing. Things were at least trying something different to see if you get a different result. So we encourage you to do an exercise. Basically, is creating a circle list. In this life, you can see some of the activities that we have in our self care plan. Basically, it's sport thesis, Samantha on myself, having lands in a beautiful sport. We were working with two different clients that day on in in the lunchtime. Well, with a lower ourselves a little bit of time. So we yes, were driving past these river and we just stop there had land. We always have a blanket in the back of the car, and we always pack our lunch. So as you can see, it's a very inspiring place. We could like, relax for a little bit, eat on then we were really feeling really well after that. That's us in Halloween. A few years ago, we took the time to, like, read this costume. I created that paper machine head on. This is based on the movie at the Nightmare before Christmas on, it was beautiful and we had a really a lot of fun doing this. Samantha loves canoeing, and she was on our on our can you treat every year. So that's something that these on her list. I love cartoon. Sometimes I go out with friends. That's another social thing that I like to go. So this is an exercise for you. I want you to print the pdf that we have at that or yes, crap, a piece of paper. It doesn't matter. You don't have to print anything if you don't have access to a printer, and I want you to write down a few things that make you feel well. So when you're not feeling well, what do you like doing? Is it going for a work? Is it listening to music. Is it having a few deep breaths? Is he taking a shower? Easy. Seeing a friend. Is he calling your mom? What is it? So I want you to write down as many as you can. And then once you have that least, I wanted to put that list somewhere where you can see very easy. So every time you are not feeling well, I want you to look at that list on. I want you to do one of the things they don't need to involve. A lot of time. They don't need to involve money. Sometimes it's just going for a walk around the block. It takes you 34 minutes on. That's enough to calm you down or to make you feel better or to help you disconnect off whatever is happening in your life. It's like having a time out with Children. Sometimes they just need to have a time out. Just go to the corner, sit there, quiet, relax, and then when they come back, they understand. Okay, I feel better now, so it's try to try to do the same thing for yourself, So I want you to do that. Least this is an example of one that we created. We have 10 things here that we love doing. One of them is nature bath thing. It's basically going out in the bush into a park or green area on. That's really you are kind of grounding yourself with the environment. You are kind of surrounded by nature, and that really makes you feel really well, be a crab, all that great energy. Another one is practice indeed. Breathing briefing. As you saw in the last video, it's a basic human need, so we all need to breathe, and we all tend to be very xiao that we don't really get a lot off. So I invite you to just breath with me for a couple of times, just realistic at the breath and then see how we feel after they just breathe like 34 2nd team, hold it for a couple of seconds. And then if you do these 34 times every now and then during the day, I can tell you that you will feel way better because you are getting more oxygen into your brain so you can think more clear. Do you have more energy on do you feel more focused. So that's a big one that we try to do all the time. People watching, just sitting somewhere that is nice and just seeing what people are doing. Spending time with your bed. We have a beautiful card, and we love spending time with him calling a friend who listens, who you have fun with. Cooking a nice meal is also very nice and healing coloring, Or do doing someone that loves doing that, playing board games or cart. We play a lot of board games and in our day, just to break it down a little bit on, then reading your February book so you cannot. Whatever activity or task makes you feel well, if you don't, if you can think off any, I invite you to just write down very simple things. Taking a shower, debriefing going for a little walk. Just start experimenting things start going line. See what self care tips on then, if any off These have we have share are no good for you. Try to go line, try to ask people, What do you do when you are not feeling well? Try to get new ideas and then tells them experiment with them. See how you feel. I wanted to do this exercise on. I hope it's helpful. I know it's going to be helpful. Hopefully you have fun on. We will see you in the next video. 8. Body: in this video. I want to talk to you about one of the ingredients, which is the body. The body for us really includes several different things. Exercise, nutrition, rest. So one and so forth. The things that give you a healthy body. It doesn't necessarily mean you need to be decked out in muscles and Onley eating raw vegetables. Body just means that you're feeling well, and it's not causing you aches, pains, discomforts or you don't have an issue with, You know, self perception. Do you feel well in the clothes that you wear? Do you feel well? Putting yourself out there in public and going for a walk outside body is something that's really important because it's what keeps us moving. It's what keeps us talking. There's components of that that we want to break down for you. We think it's really important and you've seen it all before. That daily exercise is something that is necessary. If you are feeling little energy, it's really hard sometimes just to get out of bed, and I know what that feels like. I know what it's like to just shut the door, close the blinds and not want to get up, but your body craves movement. Blood needs to flow, and your heart needs to be elevated, if at only for 10 minutes a day. So if you can think of just simple ways of getting your body moving every day could be a symbol is busting move dancing to your favorite song? But if dancing isn't your thing, how about just a walk around the block outside? Anything to just get yourself moving and feeling active, because this is going to help fuel you for the rest of the day. Maybe you only have time in the evening. Maybe life is really busy, and you can Onley carve out, you know, 45 minutes in the morning when no one else in the house is awake. Whatever you need to do, you need to make sure that you're fulfilling that portion of getting some regular exercise at least 3 to 5 times a week. Okay, nutrition is also really important. In fact, it is an entire course onto itself, meal planning and proper nutrition. No matter what diet you find yourself on, you want to make sure that you're making time for yourself to feed yourself properly because It's in fact what we put into our body that fuels our body moving forward. It feels our mind, it feels our spirit. If you just eat to survive. I mean, it's OK to just eat the basics, but food and nutrition is definitely something that you want to look after because it keeps us feeling great. And then rest is also really important. So whether this means that you're getting a good night's sleep, or maybe that's really challenging, because at this period in your life, you have young Children and they're constantly waking up in the middle of the night. Or maybe you work, shift work and you're working through the night and sleeping during the day. Wherever you find yourself, you need to be able to create a sanctuary where you can get rest. Ah, so whatever that looks like for you, we want you to feel like you're in control of that portion and acknowledging that if there's external factors like a really noisy neighbor who likes to turn on the music at 11 PM right when you're going to bed, how can you make steps towards improving that situation? Maybe it's a noise cancellation earphones if you can find reason between those people. But rest is so important because our brains need to shut down. Our bodies need to slow down its that kind of reset mode of where your body it's it's magic , really. When you go to sleep, you're tired. You're exhausted sometimes. But you wake up and you're like, Hey, I'm ready to go again. And sometimes feeding in that nutrition right after can really help motivate you for your day. So when you reflecting on your body, if you're not feeling great about it, if you're not feeling well, when it comes to sleeping or you're not thinking that you're eating well, those are the kinds of things that reflecting on this particular ingredient we want to change. We want to end those frustrations that you're having with the body, and we want to move towards how we can solve them, getting you solutions that are practical, that fit into your day that are going to be an added frustration but are actually going to help make you feel Maurin control of this ingredient. For example, I just want to share. I had a really hard time with self image and body weight. When I was growing up all the way up until I was 26 years old, it didn't seem that no matter how many groups that I was a part of in terms of sports or going to the gym, I just couldn't seem to, you know, feel while in the clothes that I was wearing and I always carried around a lot of extra weight. And it wasn't until I found out that my alcoholism was actually contributing factor to my weight problem on when I was able to eliminate and become alcohol free, which is just a personal choice for me. It actually helped me lose ÂŁ20 permanently. I didn't do anything other than eliminating alcohol for my body, and I was able to lose that weight and feel really good about myself. Just because I identified this one thing, this one behavior inhabit, that I was always doing that I didn't actually realize was adding and contributing to the thing that bothered me the most, because every day when I put on my clothes, I just didn't feel confident. And now I feel really, really well it with who I am and how I look and I love playing sports, and I feel really good. So by identifying some of those things that might not necessarily be helping you with, ah, common frustration, it's all about the awareness. It's all about bringing clarity to that. So don't let that put you down. Just the fact that you're here and you're thinking about how do I feel, whether it's a 10 out of 10 and you feel great and body is not an issue or you say, Hey, I feel like I rate my body three out of 10 because I'm not sleeping well, I'm not eating well and I'm not doing any exercise and throat life. This is gonna change. There's always gonna be ups and downs, so I encourage you think about your body, and we're going to move on after we've gone through the seven ingredients to talk about how we can make those changes practical simply and and have you feeling really well about that ? So keep watching 9. Mind: well after talking about the body. The next ingredient that is really important is your mind. So once you have your body taking care off, once you have energy, once you're feeling good and you can move, that's when your mind comes in place. If you have a healthy body, but your mind is not in the right place, it's very difficult to be your myself, and it's very difficult to do what you want to do. Mind D'Cruz Self care. We talk about what self care means is basically taking care of yourself. Understanding your needs are making sure that you are doing the things that you need to be doing in mind. Wink with any hope is that you may have creativity, fun activities, recreation were so including here. Spirituality, religion. All these things are that help you feel your mental health feels better with all those activities are very important, and you need to Notre does like minus our power center. Without our mind, we cannot do anything, So if you're not feeling well mentally speaking, if your mind is not in the right place, if you are confused, if you are feeling some sort of mental health, like depression, anxiety, all those things is very difficult to function. I know that from experience. I my family, my sister. She developed schizophrenia when she was 14. She's only one year older than I am. So I lived a really, really rough life on. She wasn't feeling well on. She also didn't know how to deal with that on our family. They don't know how to help her on, so that whole mental health piece was really our challenge. I'm from experience, I can tell you that finally, that self care finding those activities, making sure that I was protecting my time a little bit every week and every day. Waas a key factor for me to stay sane on for me to be able to be my best self for them, for my parents and for my sister when they needed me. So minus really, really, really important, you have to make sure that you are taking care of yourself. Things that you can do is doing the circa exercise that we talk about writing down all the things that you need to do to feel well if you are on a spiritual personal. If you follow any kind of religion, and that's your guidance, and that helps you. You can always bring any questions that you may have to your group on. They may be able to help you speaking. Sharing what you're feeling is really, really important. We're lucky here in Canada that mental health is becoming a trend. Everybody's talking about it. Cos are more aware that Emperor employees are may experience some like difficulty. Sometimes life events happen. The pressure, anxiety, a V V a v etc. All these things are exist. We all can be a victim off them. So is really, really important that you share your challenges with orders with your good friends with your family members on. If you don't have those resources yet, we invite you to seek professional advice. Sometimes you confined like free resources in your community. People who are willing to volunteer their time Sometimes you can call to align on someone. It's on the other side, a human being with a lot of patients. I can hear you and can advise you and guide you through Ah, possible solution. So don't give up. It's always mind is something that we have to work on. every single day. We believe that after body minus are probably one of the most important ingredients. Because without having this to organized without having this to taking care off, all the rest is gonna be way more challenging. So that's why I make sure that your body is taken care off. Make sure that you're in the right place with your mind activities. That I do personally often is like the briefing. I tried to do that every day a few times is really important. Help me to count down. I tried to meditate every day. At least 20 minute I noticed talented for some people. But you can start slow. You can start with one or two minutes and then increase your time every day. I don't do it every single day. If I can be honest with you. Sometimes NBC and I just don't make the time. I always have the time, but sometimes I don't make the time. But when I make the time, I can tell you that I feel so much better and you can do it anywhere. Just sit down, close your eyes and then just try to what your mind try to guess. Watch yourself. Try no, to think to march. And yes, listen, what's happening? The sounds visualize something that you like, Maybe visualized. Well, you would like to be in Genet's vacation, maybe. Remember a good experience that you hard in the past 48 hours. So something that you did last weekend that make you laugh. Visualize that. And then after doing that, exercise is gonna be way nicer to feel better. So I hope this this video healthy with our understanding on becoming your word off the mind ingredient on we will see you in the next one. 10. Family: in this video, we're gonna talk about the ingredient, which is your family family we like to define as anyone you consider to be a close relation . Not necessarily always is a family related to the bloodline, But oftentimes that's how we traditionally think of our family. But maybe you've ever had, for example, in my family, my mom's best friends that she lived with in college. To this day, there is still really good friends. I always called them my aunts. So if you've got someone like that in your family, maybe you've adopted them into the family. Or maybe you have been adopted into someone else's family. Family is how you define it to be So in this video air in this slide that you can see family is our refuge from the storm, meaning generally. If you are very fortunate enough to have a family that you feel comfortable around that you feel included and you have a sense of belonging, it's a great place to often ask for support advice. Be able to share your feelings, emotions what's going on in your life and be able to catch up or to support others and be that for someone else. Family is something that again, as you define it, is something that can give you a lot of strength and can also help you when you're not necessarily feeling your best. Now, in the circumstances where potentially family is a difficult situation. So you maybe don't get along with people in your family or you've had a very difficult childhood growing up in your family. That's OK as well. But recognizing that you have the ability to create a community of family around, you can also lift you up. So maybe your family doesn't look like the traditional Ah, you know, Ah, nuclear family that you see in magazines or on books. Maybe yours is more a collective of your favorite people on the people who support you and give you that love and give you that sense of belonging. Sense of belonging is something that Adrienne Clarkson ah, very famous person in Canada speaks very deeply about, because as human beings, even though you might be an introverted person, you still need to have that sense of belonging. Do I feel like I belong in this place? Do I feel like I belong and have a purpose in this community, and family is often the number one source for helping us feel that way. Eso feeling how you can dislike or really enjoy your family. It is something that's different for everyone, and it can change in and out of your life. Family may play a really important role for you when you're younger, but maybe then you grow up and you move to a different country where then you need to form other forms of family. Or you have those communications that air through, ah, mobile a connection. One way that you can strengthen family connections is by sometimes making a list of those people that you want to stay in touch with. For example, when I was living abroad in New Zealand for just under two years, I took the time to write my family because many of them were connected in the Internet. They didn't have things like Facebook, and they didn't want to use email. So I took the time to write a monthly letter, let everybody know how I was doing what was going on in my day, what I was doing in the country, and then I would email it to my mom, who would then print it and put it in envelopes that I had already put stamps in so I could keep those connections strengthen with my grand parents and with my aunts and uncles who didn't have that email connection with me when I was talking about making a list. The reason why do explain that situation is that it's a really great exercise for not forgetting who it is that you want to keep in touch with, because life is busy and because time moves so quickly is very easy to come home at the end of the day and say, Ah, you know what? I'm just gonna put my feet up and watch Netflix or read this book, and you tend to not reach out to the people who you care about, even though you want to make those connections with them. So by making a list, for example, of potentially some cousins, you wanna hang out with family members, you want to share dinners with you, then have this ease for your mind, of being able to think about Who is it that I want to contact so instead, when you come home, you can look at that list on the fridge and say, Hey, I'm gonna call this aunt and uncle and see if they're available to have dinner with me tomorrow night. Or I'm gonna call this cousin and see what weekends they have available this summer because I want to make sure I spend some time with that with them on the reason being this this exercise can actually help you make use of your time as opposed to something that you're constantly thinking. Oh, maybe last minute you could make that invitation. Sometimes it's really nice to be able to plan ahead and contact those people because everybody's life tends to get a little bit busy. No matter how you define your family, we recognize that is a huge part again of that sense of belonging, that sense of worth and that sense of support. So I encourage you to think about how you're feeling about your family, reflect on that, and and don't worry if it doesn't fit the nuclear model of what family is your family is how you define it. So keep watching and we'll see you in the next video 11. Social: the next. Angry is social. Social relationships are very important ones. You're feeling well, going out on a spending time with people I like you is it's very nice are doing the activities that you love. Finding people to do those activities with is always better than doing them alone. Some people need a lot of social time. Some people are more reserved and they need less. This is something different for every individual, and that's why we find that for you to find the recipe, you need to understand yourself and then understand how much social time the unit social, creating a healthy social environment that includes trust, compassion, respect and reciprocity. It's very important, but it okay, that was Spanish. So when you are trying to build your life, your recipe for an extraordinary life, you have to think how much social times you need on a weekly races. We like to take a week because a week includes working time and includes the weekend. So it's enough time for you to try and fit everything that you want to do. But it's not too overwhelming if you try to do it on a daily basis, depending if it's a working day, or if it's a weekend, it's gonna be more challenging. But a week you can see at a glance what you can feed, where, when we're speaking about social, that involves. In my case, for example, I play squash show every time I go to play squash that social time. So I'm notary my body, because I'm doing exercise, but at the same time, on hanging out with friends and I always hot tub with them, ask a little bit what's going on so that social for me, for you can make something different. So again, when you are creating your recipe for an extraordinary life and you are including the activities that you want to do, If you are creating new activities, maybe you need to create new social circles, so that will require a little bit of time. But if it's something that you love doing, is not going to be difficult. In my case, I'm from Spain. I came to Canada in 2000 and 12 so I didn't have a lot of friends here. When I came on, I was seized in Samantha's friends alone, but then I started to do new activities that I didn't do before and then I didn't know people. So what I did, I used made up mitt up. It's a great website where you can find people that are doing activities. So I started to join different groups and then I have a group that they were mountain biking. I have another group that they made to play board games. I have another good that they do a lot of hiking almost every week and they are going out to hike. And now I have started my own group skating in line skating or roller dating because I used to do that in Barcelona and I couldn't find people here. So I just created my own group. So that's a social circle that I am creating from scratch and that's something that it's fulfilling for me. It's something that I like doing for our business. We go to a lot off networking events and courses on. We also have some social relationships there. I want to let you know that when you are changing your life, it's very normal that your social circles may change in the case off Samantha. Actually, we're sharing that. She stopped drinking. I was witnessed that when she came back from New Zealand, so she she was living in Canada. She went to New Zealand. When she was there, she told everybody that she was allergic to her. How cold on that helped her quit completely. But when we came back together to Canada, we went to see old friends. From here on, I can tell you that I witnessed that a lot off those old friends they didn't understand. They were missing that Samantha that they used to know. And they didn't like the new one that Matt, because she was doing different things. They didn't relate with hair as much on they just didn't know how to deal with it. And some people they just stopped talking to her on so more there's they adjust. But she started to create new relationships with other people. So this is what happens also, when you are changing yourself when you are evolving, your relationships may change. While people may kind of fade away, new people will come in. It's good and it's great. So you just have to balance that on, decide how much, then you want to spend so good exercise here is the same with the within with family, you can write a list off people that you want to hung out with. We do this every now and then. We have a late on our fridge, people that we haven't seen people, that we want to make sure that we have seen this month or next month what kind of activities we would like to do with them. And then we just brought it there. And then we try to put it in the calendar, because once it's in the calendar, it's happening. If not is very city. Just let it be. And then time passage really fast. Life is busy, and then we never get to it. So I invite you to create, at least with 3 to 10 like people that you would like to see the next month. Try to think about activities that you can do with them, and then try to connect with them and see when you can make that happen. Okay. I hope this video was helpful on. We will see you in the next one 12. Work: in this video, we're gonna be discussing the ingredient of work, purpose, mission, whatever you want to call it. I want to start off by a quote by fireman cynic. You're seeing it here. Working hard for something we don't care about is called stress. Working hard for something we love is called passion. Doesn't that just sound so true? Do you not notice that time can often slow down or you don't even notice it passing by when you're really enjoying what you're doing when you're working on something that you're passionate about but that as soon as you start working on something that you're like I don't know thoroughly wanna be here on motivated time goes to a halt, it just stops moving. You're constantly looking at your watch or checking the clock or looking at your phone and your distracted You're not really involved. And it's because potentially it's not something that you're deeply passionate about. That's OK, that's normal. We often have to sometimes do the things to achieve a certain goal that we don't necessarily want to do. For example, when Amelia and I started our business, there was a lot of stuff that we didn't understand that we had to learn how to do that. We weren't necessarily passion about a k a. I hate finances and we had to become our own accountants when we were first getting started because we were bootstrapping. We were doing everything ourselves to be able to get off and get to that, um, over that hump if you will get past that roadblock on. And now we've reached this point where you know, we can start to hire professionals to help us with the things that aren't necessarily our passion, so that we can keep working on the things that do fuel us, like sharing this kind of information with you building out coursework, working one on one with people learning about their frustrations and trying to help pull out from them. What solutions could be so work. Let's talk about it. When you add up the days in the years in the minutes of your life, work actually will take 1 to 2/3 of that time. It's something that sometimes we don't even recognize that we have the power and the control to decide what it is that we want to do. Sometimes we arrive to a new country like I did when I was in New Zealand and I was an immigrant, I had to learn what kind of work was available for me toe to do. I couldn't get necessarily the roles that I that I wanted to do straight out of university because it wasn't something that I had no connections. I had no people to be able to reach out to, and that can be really frustrating sometimes, but often times that can also lead you to discovery what you don't want to do. I did an experience that's called wolfing. It's willing workers on organic firms. And what that is is an exchange between you and a host to help them on projects or work that they need help with. So it saw me working on a sheep farm, managing a art gallery, making wine and doing netting, making cheese, gardening child care. I just did so many different jobs, and what that was able to provide me with was a good experience of right. I never want to own a winery or work on a winery. It wasn't work that that made me passionate. I definitely enjoyed working in an art gallery. It was very inspiring with something that I really enjoyed, and getting those different kinds of experiences can really help you narrow down. What is it that you enjoy doing? And as I mentioned in a previous video, talking about finding your purpose, understanding what really drives and fuels your passion, it's not always as easy to get the money that you need to be able to keep doing those things. So if you're starting out of business or you're thinking about changing careers, how do you keep the money coming in so that you can maintain that that lifestyle or that environment that you're paying for, whether that be a mortgage or monthly rent or the grocery bills or supporting your family? How do you keep money coming in so that you can start pursuing those other those other passions that you might have? It's something that you have to weigh the checks and balances, and sometimes you have to do work that you don't necessarily enjoy doing. Like when Amelia and I started our business, we were doing a lot of odd jobs just to be able to make ends meet so that we could keep following our dream and keep following her passion. So work. What does it mean to you? How do you incorporate that into to your life? Has something been thrown at you like, Ah, health scare or potentially a disability that's removed you from the work that you used to feel really passionate about but you can no longer do? It's something that you really have to dial it back and say, What is it that I'm willing to give my time, get paid in return and feel well about doing? And sometimes it's really difficult when you're not feeling well in a job. Maybe it's because of coworkers. Maybe it's because of the work that you're doing. But the reality is, if you can sit and you can think about the work that you're currently doing or the work that you would like to go after and start doing, you can start to nail down task that are gonna help you achieve what it is that you'd like to start doing on a daily basis. On In a previous video, we mentioned a bunch of people who can help you different podcast, different books that you can read that can help you nail down what that purpose might be. Maybe when you're reflecting on work, you're saying you know what? Work is really good. I have a great employer. I'm feeling great at work. Maybe this is not something that needs any addressing whatsoever, and that's a great place to feel. But if you're in one of those positions where you're feeling, I'd like a change. I want a new challenge. I'd like to make more money. I'd like to work, lasts and earn last money in return. Depending on where you are in your life, work is gonna be very different. But it is something that it takes a lot of our time. So you want to make sure that what you're doing is adding value to your life, not bringing you down, because if you're spending a lot of time doing something you don't enjoy, like the first quote I shared with you, it's gonna add stress to your life. And that's gonna hurt your health. That's gonna hurt your your daily moral compass. It's going to affect you in very negative ways. So start reflecting on your work and we'll see you in the next video 13. Stuff: the next ingredient is stuff. Staff is anything any belong in physical item on also mourning that will allow you to have a lifestyle. Did you want to have should be starved, that self serve purpose on start that facilitate the activities that you want to be doing in your life? As you can see in this light on excellently, life should include all the stuff that serves a purpose on a healthy financial plan that support your lifestyle. So we find a lot of people I want to follow kind, trying to design their life around their physical belong. It's like a couple of weeks ago I was having a conversation with a client, and then she was sharing with me the challenges that she was having because she has, like, three houses to manage. She has made house and in two cottages, and then she was working really hard. She was sharing that she was feeling very frustrated and stressed on. Then I was asking her questions, and then she was trying really hard to designed her lifestyle to feed the things that she had in this case, the three houses. How can I make this work so I started asking her like if you don't have any of those things , what will you do? Like what do you love doing? What do you want to do with your time? And then she started telling me or I'm retired. So I will love to travel because before I couldn't. But now I have. I have the money and I have the time. But I need to take care of these things. And then I asked her, Why do you have to take care of three houses? Is that a must? And then she never questioned herself that question And it was very interesting because then she realized like, Well, I guess I don't need to have the three houses. I guess I could say two of them. And then I could downsize to ah, unease here, space to maintain. And then all this hadn't her parents were almost gone. So this example yes shows you that sometimes we are stuck with the things that we have and we're trying to make them work. But maybe our lifestyle they want that we want to have doesn't suit that. So please try to make sure that you are designing your lifestyle first and then whatever things you have are suiting that no the other way around. As you can see in these photos, deception before and after for us from pro, is that we have done with clients. The truth is that my unity of the times that we get calls from kinds one of their frustrations is always physical spaces. I'll going back to that video off the basic human needs. Shelter is one of the basic human needs we all have. We'll need a home to live in. We all need to feel well where we live. We all need to be able to have access to cook food. So kitchen we all need to have good rest sleeping, so bedroom. So if you don't have those, those spaces set up properly. They're functional and you have stuff all over the place on that's distracting you, and that's causing frustration. That's having a hit impacting your mental health. So that's why physical surroundings are really, really important. There is have very nice quote that we always share in our workshops and courses. Anita from creditors on animals. This is an association out of the U. S. On it, say's that bladder bladder means accumulation means having too much off something. Gladden means anything that we don't need, that we don't want that we don't use. That takes our time, our energy, our space on the streets, our serenity. We believe it's such a brilliant definition because you could have, for example, a very nice bicycle in your living room. There is nothing wrong with the bicycle last more than very functional, but you still biking three years ago, and now that bicycle is taking a lot of space in your living room on every day. You are frustrated because that bicycle is doesn't allow you to use that corner for something else. Maybe you are starting to draw on. Then you need to have your corner to be able to set up your eso on your paintings. And you cannot do that because the bicycles there. But you know why not get rid of the bicycle? Because it's an expensive item and you know that the value that you will get if you sell it is not gonna be high enough. So in this example, that bicycle is clutter for you because you are trying to do something else your life evolved, You biking is not something that you like or enjoy doing anymore on. That's okay, So you need to move on with the next thing that you want to do in this case is painting on . You have to make sure that that space facilitates the activity that do you want to do so As you can see, stuff again has to serve a purpose. The stuff that you have in your home and in your office has to support the lifestyle that you want to create for yourself on finances. Some but I was talking about work in the last video. They are very important because money, it's a big source of stress for a lot of our clients. So morning it's important on do include money in stuff because it's basically something that helps you facilitate the lifestyle that you need. So I hope this video waas helpful. I hope you can now relate to if you have a bladder or, you know, half clatter on, then as yourself about the things that are surrounding you. Are you feeling some sort of frustration artist after you have around you serving you, or are you a slave off that stuff and see you in the next review 14. Giving Back: in this video, we're gonna be talking about our last ingredient, and that is giving back. So I know what you're thinking to be. In order to be able to give back, you have to feel well. You have to have been looking after that self care, and you will have had to make time in your schedule to be able to facilitate this. But giving back doesn't always necessarily mean volunteering five hours a week or going to an actual organization and making sure that you're listed as a volunteer, sometimes volunteering and giving back it just means giving help. Support advice, your time, your love, your attention. And that can come in the small forms of daily acts of kindness, if you will. So, for example, if you've got a regular trash or recycle pickup in your neighborhood, maybe that means for your next door neighbor you bring in the recycle bin for them on a windy day. That's a really nice way of giving back into very small action. And if you're already doing it for yourself, it's just one more step to do it for someone else giving back and also be in the form of if you've been recently retired, and now you have a lot more free time because work isn't filling up your 40 hours a week. Maybe this this time, when you can look and say What do I really value in my community? And I'm glad that it's there. Maybe they're seeking out volunteers. I know a lot of organizations never say no to volunteers. So if you have time in your schedule, could you be volunteering at a food bank? Could you be handing out food at a soup kitchen? Could you be going around and lobbying on behalf of your favorite politician when it comes to voting time, depending on whatever it is that you want to do? Giving back it is going to add a lot to you, for the reason being is that giving back is one of the number one ways to up fill your spirit to feel well, because people are generally so grateful for the fact that you're giving time, attention, love and advice, support to them and you're expecting nothing in return, an example that I really enjoy. I hate finances, but I actually don't mind filing people's taxes. So every spring from March in April. For four years in a row, I would file taxes at a local organization and not for profit for people who were often times new to the country. They were unaware of the Canadian tax system, and it can be very overwhelming and daunting at times on what that clinic would offer was just free help with filing taxes so that people could either get the money that was owed to them by the government or therefore just fulfill their per their need of filing their taxes on time so that they didn't pay late fees and penalties. It was something that just gave me so much satisfaction because every single person who came in it was such a simple task for me to do. But it provided them with this huge weight lifted off their back. No longer did they have this stress of not meeting their deadline or getting their taxes and on time, or even understanding what it is that they could claim against their taxes. So every single person was always smiles, was always really grateful, and for me, I was just so happy to be there three hours a week filing those taxes. The thing that you know I don't like finances, but I was willing to do it because people were so happy in return. So I guess in the long sense, you do want to make sure that you're giving back to something that you feel well about that you feel like you belong, that you feel like you're having a contribution to. And it's not always easy to find that role. It's not always easy to find those small tasks that you could do. You want to test out different ideas. You want to see what's available to you. Maybe it means that you have to pioneer ahead and start a role for yourself, create something that's missing in your community. Maybe it's a simple as going to a market and giving free hugs. Emilio for the first time, what way? Outside his boundaries when he was in Australia and he was backpacking with a few people and that backpacker suggested, Hey, we should go to the market because we need to get some food. But while we're there before we go shopping, why don't we just get these signs and why don't we give out free hugs and it feels like I don't know, that seems weird, but in the end he surrendered to the idea. He held up that sign. He was all smiles, and he was shocked by the people who sometimes saw the sign and just went running for arms wide open, ready to get a big hug. And he said that it was just such an invigorating experience, and that is giving back that is, giving your time. That is, giving your attention, giving back and add a lot to your life. If it's something that you used to do or has been missing from your life, really look at how that can add a lot of value, a lot of positive energy to what you currently are doing, or if you're someone who's an over volunteer, look at how potential is that could be taking away from the other areas of your life. There is such a thing as giving too much of yourself and not saving enough for yourself in return, so just know that you can overcome it and you can under commit, but giving back It's definitely an essential ingredient for everybody, and that sometimes just means showing up and being present. Join us in the next videos 15. Building a Creation - Overview: in this video, I'm going to go through and quick overview of what you can expect when building your creation. As we said throughout this course, we've been talking a lot about the ideas what we hope to achieve, what we want you to understand. But it all comes down to a practical exercise that you're going to be able to do on your own or with others, and that is building a creation. We call it a creation because it really needs to be something that comes from inside of you . It's not something that someone tells you to do. It's not a a recipe to follow its your own recipe that you're creating, and that's why we call it a creation or a dream or a wish or goal, however you want to call it. But building a creation is a five step process. As we mentioned in the about US video, we did write an entire book about this and published it into a hardcover book. It is a process that once you learn these five steps, you don't need anything to be able to do it except a piece of paper and a pen. So first step is practicing gratitude. Second is reflecting on how you're feeling and what you'd like to achieve. Number three is setting those goals as it pertains to each ingredient. Number four, taking action on what you've written down on number five, maintaining that system and and reviewing it and tweaking it as you need to do so. That might seem really bag in general. But now I'm going to dive deeper into each step so that you have a really good idea and you have some visuals to help you understand what it is that we're going to guide you through. But we've been building creations for the last six years, and I can tell you that everything that we've achieved in her life from offering our first book, starting a business, traveling two months out of every year, creating a family for ourselves, giving back in our community. It's all come from building creations on when we don't feel well, when we feel lost when we feel like it is, we don't know what we're doing. We know that that's time that we need to build a new creation. So keep following along as we dive deeper into each step and you can get a good understanding of how you can do this exercise at home. 16. Step 1 - Gratefulness: in this video we're talking about gratefulness. This is the first step to building your great your creation so gratefulness. What does that mean? It means all the things that you are grateful for. So let's first start off with just a little bit of deep breathing. Normally, when Amelia and I build our creation, we do it together. We try and create a space for ourselves in her home That is tranquil. We've got Oliver's distractions. Turns off, turn off our phones, air away. You know, we're not expecting anybody at the door. Maybe sometimes if it's night will light some candles, we might have some background music with no lyrics, maybe just film scores or something like that. And then we sit down and we take three deep breaths in and out, in and out, last one in and out, and shake it out. Get out all that air. All right, Once you've done that, you're resetting your energy inside. Okay? If you want to take a couple extra minutes to deep, breathe your more than welcome to do that. The longer you can breathe in on, the longer you can breathe that out, the healthier it's gonna be the more oxygen your fueling into your body and the more you're getting out in return. So we start with that beat breathing. And the reason being is that we want to be relaxed. We don't want to feel anxious if we've had a long day. If we're feeling tight and our shoulders, we want to relax that out. Maybe sometimes you want to jump up and down just anything to get into that relaxed state. When you're ready from that, I want to ask you, what are you grateful for? That's how we always begin. So we'll start with one person and they'll ask, What are you grateful for? And you can do this on your own as well. Simply ask yourself, What are you grateful for? And if you're having struggles fearing route, what am I grateful for? I don't know. I'm feeling pretty down and pretty depressed. I can't really think of the good things that are happening. Let's just go down to the basics. I'm grateful for the oxygen that I'm breathing. I'm grateful for the fact that I woke up this morning. I'm grateful for the chocolate chip cookie I just ate. I'm grateful for the electricity that happens when I flick a switch. Anything that you can think that's just basic, really force yourself into that thinking. And when you really start pulling that out, you don't stop answering this question until you've literally run out of anything to say. Oftentimes, this is where my waterworks turn on. I just start talking about all the things I am grateful for. I'm grateful for my cat and the fact that he loves me and lets me pet him. I'm grateful for my bed and the sheets that keep me warm at night. I'm grateful for the rain that comes down and waters my garden. I'm grateful for the fact that I am aware that I have the power to control what I do on a daily basis, so on and so forth. I'm grateful for the families that I have. I'm grateful for the friends that I have. I'm grateful for the food that I choose to eat every day. When you start practicing gratitude, you start going through this list and even though life is tough and you may have hardships faced up against you roadblocks people who are negative in your life I guarantee you, you still have reasons to be grateful. So I really want you to think about what are you grateful for? You can pause this video. You can make a list if you like, or you can just say it verbally. Oftentimes we don't write it down. We will just go ahead and have a little bit of verbal diarrhea. Let it all out. And if you're doing this with other people, let that person get it all out, and then when they're finished, then you answer the question. What are you grateful for? And we'll see you in step two. 17. Step 2 - Reflecting: after being grateful after saving that positive mindset. Now it's the time to reflect. Now I want you to take the lifestyle this intemperate that we have attached. If you don't want to print it, you can always use your February notebook or, yes, a piece of paper on, as you can see under every ingredient we have, like a line that goes from 0 to 10 on. Now we're going to rate, we're going to reflect, and we're going to write every ingredient you're going on. If you are feeling great about something, you can say I feel like 89 10 about my body. I exercise every day. I sleep really well. So if you know, if you are not feeling frustrations and you're feeling great, Judith, decide the number. If you're not feeling really good, you will go more to the like. 1230 This is your choice, so it's very important to rate this for a few reasons. One. When you reflect after a few weeks or a few months about this creation, you're going to be able to see how you were feeling about the specific ingredient, and you can also bright notes off why you're feeling that way So you can say I'm feeling a five on. Then why are you feeling a five because of these are because of that? Because I would like to change these. So that's what we're gonna dive into the setting the goals in the next step. But this step, it's all about becoming a word of what's happening in your life. I try to understand why it's happening, so it's it's setting you up for success before setting those calls. You need to understand what you are standing right now. So a few questions that can help you a lot are what do you love doing? You can use these questions for every specific ingredient like we know might start with the body and then try to, like, reflect about the body. Try to say what we like what we didn't like, what we did, what we didn't do on. Then we tried to then set goals after for every specific ingredient, you can use these questions to reflect about every single one, right? So what do you get off doing? Why do you love doing it? What are the reasons that the do love doing that activity so much. What activities going to enjoy? This is what we can go back to that self care list. What did you right there? Why do you feel well after doing those things? What kind of work do you feel well doing? How are you feeling? A work? Is that Is that something specific that makes you feel great when you are doing it? Is there something that you are always kind off thinking about? Starting. But But you are always kind off. I don't know if I'm good enough. I don't know if I have the time. So think about those things I'm bribing down. How do you want your day to look like? This was a really tough question for me. I have to tell you that I didn't have an answer. But when you start reflecting about that well and then when you start to visualize what is what does a great they look like for me? What does a great week look like for me? We have an exercise coming up about how to design your your idea Week on. It's just so interesting because the time that you can name well, the tender, you can visualize what you want to see or what you want to do. Most likely you're going to be working towards getting that, and it's gonna be easier to achieve what you want to achieve. How is this going to make your life better? Whatever you decide to do or no to do. How is that going to make your life better on house? That going to make someone else's life better? So are you being really if you are asking for, like, I want a $1,000,000? Or are you saying I want a $1,000,000? Because if I have a $1,000,000 I can start that foundation. I can help this many people. I can help my family moved to a better house Whatever recent you may have. Once you know that recent once you know that motivation, that's kind of help you make it happen. It's gonna be way easier for you to like, do whatever it takes to make it happen. What motivates you? What excites you? What makes you feel well when you're getting up out of it every day? What easy that is pushing you out of it and say, Oh, I really want to do that today. I really want to get up and get started on that. What is that thing? What is that task? Who is that person? What is that place like? What is it? Try to identify those things. What does success mean to you? This is so important. Why? Because if you don't have a definition, you will never get there. We have a lot of clients, and we hear a lot of people and even ourselves. Sometimes I really want to make more money. And he said, What? How much more morning? I need a number because if you tell me a number, we can create a plan to get you there. If you don't give me a number, then I don't know when it enough and you may not know when it's enough. So it's really important to define what success means to you not only about money, but about all the rest. What is it? What a success. How does that look like? What frustrations are you experiencing? Frustrations are the key to start understanding when something is wrong. We always asked one of the first questions that we ask our kinds when they contact us is what is your frustration or frustrations. And then why are you feeling frustrated? That's a really good indicator that something is not working well on. Then, starting those questioning on getting those answers are going to have you toe identify what's wrong, and then you can do something about that to change it on. Then also, like when I do experience in them. Who are you with? Where are you? So all these things like maybe it's a specific place or environment and makes you feel bad , Maybe a specific person. Maybe it's a specific activity. So think about all those details because those will give you a lot off. Great answers. How are you managing your time and energy? This is another one. You need to really become a word of what's happening with your time with your energy. Where is it going? What activities are you doing? So we have an exercise coming up about this that is going to help you morning tour. Those things become aware. What is your time going again? Where do you see yourself in one year? What do you see yourself in five years? I know it's a really tough question. But if you ask those questions you start thinking about, I would like to maybe live here. I would like to be doing this kind of work. I would like to be involved in this kind of pro it. So the more answers you can get, the better, and then always ask and you shall receive. When you ask, you may receive. If you don't have anything, nothing will change. So I really invite you to do to question yourself, to use all these questions to read those ingredients, and you will be able to set amazing goals goals that are meaningful for you. So I was in you in the next video that we have a few exercise for you to do. 18. Exercise - Visualizing Your Ideal Week: Let's dive into a fun exercise on exercise that you can do to visualize your idea week. What is that? We find that trying to visualize your ideal day. It's a little bit difficult because if you are working, the majority of your time is spent a work on if you are in the weekend and you have a lot of time for hobbies. But if you're looking at a week, a week includes the weekend on includes out your work days so you will have a little bit more off time to plan a little bit off activities to Notre every ingredient. So we have a couple of examples here. The first example that you see is a working mom. We just had a client on this WAAS head idea week. She had specific responsibilities that she needed to take care off on. Then she used different colors. As you can see, there is like a light blue, and that's a part time work that she's doing. And then she does that on Tuesdays and Thursdays, mornings and then Wednesday evenings, and then she has another different task with different colors along the week. So this is great because the first thing that she did. Waas Let's put the things that you have to do every week permanently there. Once those things are in, then we can start saying Okay, what kind of work were you planning on doing? When are you available on? Now you can start creating down week on. If you understand yourself and you know that you need to exercise maybe three times a week , then we can make our best to try and incorporate that in your schedule to either in the morning or in the evening. If you really need a lot of family time, we have to make sure that maybe in the weekend you get there. So once you understand yourself, we're trying to create this to feed your specific needs. Another example that we have here is a person who works 9 to 5 again. The first thing that with it is 9 to 5 dural work. If you need to commute, you have to account for that time, right? And then whatever time is left, that's when we can start getting creative about. Okay, what do you need to do during the week? Do you have any other responsibilities what kind of activities you want to go to the gym? Do you need to cook meals? Did you need to go to a specific group O R. Activity that you like doing? And then what are you doing on the weekend? So doing this exercise is really helpful because first helps you become a word of what's happening, the things that you have to do on the amount of time left that you have on. Also, it's a great exercise for you to see what realistically you can, including your week on. Then, if you can think with everything that you want, that's when you have to prioritize on. I think it's a very powerful exercise. I will give you a lot of control is not going to be perfect from day one, but again, it's assistant that you will need to tweak. But these are really powerful exercise. We invite you to print the thing that we have a touch below and then try to put in there your idea week I can share with you that when Samantha brought this exercise for me, it took me a couple of weeks to do it. The first time I was kind of upset on. I didn't understand why, but she was also upset with me because I was upset and and I talked like just give me a little bit of time because I don't know why I can do this exercise I was having a really hard time on. I realized that my problem was that I didn't want to commit to a lot of things. I didn't really know a lot, so I was forcing myself to get out of my comfort zone. But after I did the exercise, I think it was really good on again is not going to be perfect and it's going to be changing every week. But you are aiming for something and that's what's important. You are trying to aim for something that you really love. If you get 60% off that, it's better than if you get 40% or if you don't know anything, so that's why I think is really important to have a target because once you have a target you can aim to something on that's kind of help. You have a way better week, so I hope you enjoy this exercise on. We will see you in the next video 19. Exercise - Task Monitoring: I have another exercise with you and it's using the same template that we use for creating your idea week. Sometimes creating an ideal week from scratch is not easy. We don't know what's happening. We may not know what's happening in our week while activity some when. So when that's the case, we start the exercise. Yes, basically helping you monitor what you are doing. I'm well, basically, this is an example. We used the exact same template. But instead of us trying to guess or trying to aim for something we start tracking there. What is it that you are doing? So you get up in the morning eight o'clock getting up. I have breakfast, breakfast. So you start tracking down to things I do. You can be us a state as you can, because the more detail that you have, the city will be after to help you create those routines. But as you can see in here, we have sleep. We have a journal, we have playing guitar. We have Piercy. That's an association that this person is volunteering for. And then we have yoga. Tax clinics are so this is someone, for example, and then As you can see, she just brought down the things that she was doing. And then all the blank spaces is not that she wasn't doing anything that's basically work. Every time we were with kinds that she didn't need to track that on. She knew that all the white space was work. So you can get started doing something like this. You can use this template or you can use your favorite journal or notebook or just a piece of paper. If tracking the whole day is too much for you, you can get started tracking period of the day like I was working with a client. Her name is Judy and there is a whole meaning serious that we recorded with her. We will share the videos after, but with her, she could under the whole day at once. So we got started just doing the mornings. Okay? You the every morning when you get up, I want you to track everything that you do from until 12. So from any time you get up normally 78 until to have known that it so she could start doing that. Then the first day she did it, the second Thursday. She didn't do it. The forte, she did it. It was like an owner north. But I can tell you that the progress off her a lot after, like, a couple of weeks was amazing. She not know, only got all the morning's down in a row. She started tracking the rest of the day, and now she doesn't need to do the exercise anymore because she kind of knows what's happening on. Well, so this is a temporary exercise that it's kind of help you become aware off. What is it that you are doing? I'm well on. Once you reflect on that, you can start taking intentional decisions. For example, if you are doing checking emails 15 times a day, you are going to see that. And you're going to say, you know what? I'm wasting a lot of time here, so I'm gonna try to do it three times a day instead of 15. So you're going to start botching things. You're going to start becoming way, way more effective on. It's going to help you get closer to descend in that idea week. I hope this exercise was helpful. I invite you to please do it on. Then I come by to see your results. See you in the next video 20. Exercise - Life Stress Inventory: in this video, we're gonna be taking you through an exercise called the Life Stress Inventory. This was an exercise made aware to Amelia and I when we got trained with mental health. First aid by the Mental Health Commission of Canada. Mental health First aid is much like your regular first aid where you learn CPR, how to help someone breathe. Except with this, you learn all about mental health on the different types of afflictions that people may have from depression to anxiety. Teoh, bipolar, all of the different types of mental health issues that you could come across. You learn about these things. You learn ways of recognising, and you learn steps to helping people. If you do see those red flags about how you can get them their best supports. One of the things that I was really shocked by was using this life stress inventory Example . So as you can see now you see a large list all associated with a bunch of numbers and points, if you will on the side. And what I want to do is to think about have you experienced any of these in the last 92? Let's just say the last 60 days to a year. If you'd like to do so, you go through and you read these things and you say, Have I had a death of the spouse? Have I changed jobs? Have I moved home? Uh, moved. Homes. Have I had a vacation? And you just check off the things that have happened to you and you add up the score that it gives you depending on what score you give. It's going to give you an indication of whether or not you have been experiencing a lot of life. Stress some things that you might not even have thought would bring about stress, like vacation. Most people look very much forward to having their vacation, but vacation actually can add a lot of stress. You have to travel, you might have to pack. You may worry about people that you're leaving behind or if you have to get people to look after your home or an animal or plants. All of that can add a lot of stress, even though you're doing something that you do really want to take advantage of, like a vacation. So I encourage you to use this exercise to just bring about some awareness about the types of stress that might be in your life. Currently, you can also share this exercise with a friend or family to help bring awareness and clarity for them. If you think that they're under a lot of stress, but maybe they're not actually realizing what might be causing it going through this life inventory stress exercise is a really great tool to use. Don't let it discourage you whatever the results might be. It's just helping you bring awareness so that you can then find solutions so that then you can change habits and behaviors so that you can be more aware and then rationalize with yourself. Ah, this is why I'm stressed. This is why I'm not eating well, and it's because you've got a lot of things going on in your life. OK, so enjoy this exercise and we'll see you in the next video 21. Mind Mapping Exercise: this video is to introduce an idea to you. Cold mind mapping. As you can see by the image here, mind mapping is about basically doing a huge brain dump, getting everything that's going on in that busy mind out onto a piece of paper so that you can start to make connections and recognize how much you might have on the go and how things can be connected. So please watch the video that we've created, where you were guiding you through the actual exercise of mind mapping and take some time to consider doing it by yourself or with someone who can help you with the exercise. Sometimes it's nice to have someone on the other side guiding you through, so enjoy this video and we'll see you in the next one. Today I want to share with You are really powerful exercise that we use all the time with our clients. It's going to help you the cloud of your mind. The exercises call nine. Mapping on. It's going to allow you to write down in a basic paper all the areas that you have. So what do you need? You need a notebook. You need that for you, markers. And then you just need to break down everything that is in your mind. I want to share with you the exercise that I did with one of my latest clients. So in this case, Ah, it was a she on. She was very stressed. She just retired and she had a lot of time and she wanted to do a lot of things. As you can see, the three main things the three main challenges that she was facing. Waas a basement garden on things to do in a great time basement. She recently hade are float due to a lot of rain on. Basically, she needed to renovate it to renovate the basement. So, as you can see, I've written down all the areas that she was telling me all the activities, tasks, things that she needed to do. So the yellow one is a main idea. You can see four numbers in blue collar 123 and four. That is the priority. And then you can see, for example, packing boxes in red. I brought down the estimate off time that she thought it will take on every idea came Bryant down into more ideas, more activities and more things that she needed to do in the case. Off packing boxes, you can see she wants help packing. So she was exporting the ADF, asking family members asking friends or hire an organizer if she hires an organization that would have a course off $300 according to her, that would take out six hours to do the whole thing. So I know their talents and she was facing was the garden. She wanted to get the garden ready, so Number one was expanding the garden with new garden beds. Number two was buying flowers and plants on again. All the ideas spread down, and then you can see that every task has time. Associate it in red on cost. He blew. If there is a cost, associate it that there challenge that she was facing while she wanted to start doing things with her free time. She just retired, so she had a lot of free time, but she was stressed because she didn't know what to do. She had a lot of ideas, and she didn't know how to get started. So this was more off a brainstorming idea. So she had the idea off exercising. She wanted to meet with friends. She wanted to explore a meet up group to meet new people, and she wanted to live new things again. I asked her about the priorities priority number one was to exercise. Number two wants to meet Friends Number three washed, landing new things on number four Waas exploring their meet up groups. As you can see, every idea branches down into more ideas on activities that she wanted to do. And then I asked her, How long do you think this is going to take on how much morning this is going to cost in the case Off exercising sh Iwas Thinking about joining a gym she wanted to spend around three hours a week on the cause will be around $60 a month, so this exercise is really powerful. I invited to do the same thing with your challenges. So what What's in your head? What It's what is causing strange right now, or are you may be brainstorming ideas. Toe. Do you want to start a new job? Do you want to do something different? You want to go on vacation? What it's bothering you in your head Like all the 80 s. All the thoughts that you have Try to break them down in a piece of paper, try to start writing all the activities, all the tasks, everything that comes to your mind. Put it down there. And then after that said the priorities estimate how long it's going to take on. Put a price on that. This exercise is going to help you be able to decide if this is doable. Not most people bright down a lot of things that they want to do. But once they break down the time that is going to take, they realize that is not possible to do so many things. And then they are hard to reduce on to select the ones that are more meaningful for them. So I invited to use this exercise. Please, Commander Low. How it goes are any experiences? Did you like it? Did you find it challenging The happening questions share with me Anything that you want on . I will be happy to respond below. Okay, See you in the next video. 22. Step 3 -Setting Your Goals: So now you have the right mindset because you did a lot of gratefulness, and now you are really aware of what's happening in your life. So now you are in the right place, toe start setting goals. I hope you were able to do all the exercises that we have included in the last step. If you haven't, please go back and try to do them because doing that is kind of help. You set very amazing on intentional goals. So now it's time to use the template that we have the lifestyle designed temperate. By now you have every ingredient, and you have raided how you feel about body mind family from 0 to 10 10 being I feel great Ciro being I feel horrible. So you have those course in there, and now it's time to set those calls. And it's like, What do you want to do? What do you want to change? And then I have a few examples here. These are our own creations, some of them so, as you can see here, this was done in Friday, generally 20th 2017 on this Waas Salonica's. So in our case, we do them together we find out doing it with someone else is more powerful Because the other person is asking you The questions on day are writing all the answers for you. So you just have to think. And then you don't have to take care off like doing all the work. If you are alone, you can always do it. A Samantha was saying setting a nice environment is very nice. Some things We also go somewhere. Sometimes if we're traveling, we try to go to a nice corner, a nice cafe. I place that you where you feel well on a place where you feel inspired. It doesn't matter what it is. It could be in your house. Could be whatever you feel well inspired. So as you can see here we have the headings in this case we and use the template. Do you don't have to? If you have a piece of paper or you wanna be more artistic, please do. This is your creation and your rules. All these ideas, ideas to help you guide you through the process. So I do see we have family. We have mind. We have hold the headings on, then below we have a few goals. We recommend not to write a lot because just be realistic about how much you can get done. You can do a creation as often as you want. Sometimes we do it every move, sometimes every three months, sometimes every year. So it depends how you are feeling We go back to Are you feeling frustrated? Are you feeling kind off unbalance? If that's the case, that's a great time for you to do a creation. If you're feeling great, you can go longer without doing it because your life is kind of working on you are already doing what makes you feel well, this is my example. For example, I'm not as artistic as someone place. As you can see, I'm more like basic. But again, I just have the headings there on. I just brought the things that I wanted to do in every ingredient. So you can read some off them, feel free to post. But this is my creation, so they may not make sense to you, but you get the idea we recommend to have around three 3 to 5 calls on its section is enough. If you're feeling well, in one section and you just think you know what? I'm feeling really good about my body. I'm feeling really good about my mind, but I'm struggling with work. Maybe your energy and time needs to be focused on work. But remember, don't neglect the rest. Make sure that you are still maintaining the rest and just work on the ones that you are not feeling great about. This is another example from Samantha Shaven Laker has, like a little hour. It's very nice. So this I just ideas and on ways to do this when you're setting goals, we follow a system that this goal called smart Smart s is for specific and is for measurable A is fun attainable are for relevant on T for time about this system was created in the eighties by guilt drunk on. We always follow the system because we believe is very brilliant on it does work. We have fuses with hundreds of clients and it always works because it forces you to be specific, to be able to measure it, something that is attainable, that you can do something that is relevant and important for you on. They have to have a deadline because if you don't have a deadline, is very easy to procrastinate. When we have a deadline and it's in our calendar, most likely it will happen. So let's knife into an example, something that we hear all the time for a goal. I want to feel better at home. That's a great goal. We all want to feel better at home. But how did you take action with this goal? It's very difficult to put tasks in the calendar because you don't really know what to do. So are better. One is. I went to organize my kitchen at home. Now this is relatively more specific. Now we have a specific space. So how do you get to a more specific goal asking more questions? So all the questions that we were doing in the last video those will help you come up with a better goal. But this girl is still not enough to be able to take action into, because how do you measure that? Like, how do you organize your kitchen? Is the whole kitchen is a specific area? So that's why we have the even better goal on this one says I want to clean and organized all the food in my fridge and pantry. So we have now to specific spaces by April 25th. So you have specific deadline and you on I wanna have clear counter space. So now you can measure it. Are they counters clear yes or no? Is it April 25 years or no on? Then you have the kitchen. So if you go back to the to this month, you can see it's a specific yes or no, it's immeasurable. Gso, no. Is it attainable? Yes or no relevant, yes or no. Do you have a date? Yes or no? So following the system will How do you be? Way more specific. And most likely your goals are going to be more exciting, more realistic, and you're going to be able to move forward with them. We want to show this graph because time and goals go home hand. You can have a lot of goals, but if you don't have a lot of time, it's very unrealistic to be able to pursue all of them at once. That's why the excess I saw off creating your idea week comes in place because that forces you to draw the square off time that you need for that specific goal in your week on. If you can put it in there, that means that you have the time. If you write everything that you have to do and you don't have space, that means that you either have to change something. Eliminate something or you have toe break that down in smaller pieces off time or you just can't do it. So this is when we start tweaking things around. This is when it gets exciting, because now you are making very intentional decisions. Now you're looking at your week with these calls, the new ones that you want to incorporate on that was, Now it's when you are going to stop questioning everything that you are doing and then thinking, Is this activity really helping me Have the lifestyle that I want? Yes or no, Maybe it's not. So maybe it's time for you to let that go on include the new and exciting gold there. So how to get goals down the side? A few pieces off advice that we have learned from one kid with a lot of clients on DSO All this that we have read in blocked pores and books and we have seen in videos. The 1st 1 is accountability. That's a huge one. Could be a person could be a reminder in your calendar. It's very, very important to have so one remind you off what you want to do, because it's very easy to forget. So accountability is one of the things that we do most with our clients when we're doing the one on one coaching or things like that. One of the things that our clients always say that this great is asked checking in a How is that going? You told me that you would have this done by today. How is that going? You told me that this will be finished tomorrow. Have you done it yet? So that accountability piece is really important and you can use a good friend, a family member, your calendar. A visual reminder. Put somewhere where you are seeing it every single day, you can be as creative as you want. Sharing your goals with the wall is also a great thing. Why? Because if you share your go with everybody, they are going to ask you about it on. Then you have to answer questions. You have to say yes or no on. Then. If you know that other people know most likely you are going to get started and you're going to get it done. Breaking the goal down down into tasks. That's what we did with the example before. It's very important for you to be able to create tasks that you can take action on on placing them in your calendar. So use your idea weeks scheduled to try to find the right time and then put it in there, reflect and take notes on your progress, and they took it to change goals again. If you decide to do something and it's taking way more time and energy that you expected and you go back to reflect because you're feeling frustrated, it is okay to change. Allow it a little bit of time. But if you sense that is not working properly, please, by all means change as much as you need to make a go. Figure your lifestyle, and then it takes up to 21 days off, repeating to for money you have it or to break and no habit so you have to be patient. This is not something that it's gonna happen like that. This is something that it's up work in progress, and then you're gonna do one step forward, two steps backwards to step forward, and then it's kind of like a again like that. So be patient. Always, always reflect, see what's happening, why it's happening and then tweak and then keep evolving on. Keep having fun because the secret is to keep having fun. And then always, always a knowledge, the things that you have accomplished, even the leader ones. If you have done something good, the aspirin just say congratulations. Congratulate yourself because it's really important. Okay, I hope this video help help you with all your goals. I hope you can now set realistic goals. Followed that system. This smart system. Go back to the template or to the piece of paper that you are using on. Make sure that you are setting those schools and make sure that you are placing their goals into your idea week and then make sure that you are scheduling them in your calendar. On set that reminder in your calendar for next week or next month whatever time friend you wanna have for you to reflect on, go back and say, How is this working? How are the schools working out? I'm doing it on. Then, even if you're not doing them, it's a great way for you to understand Why? Because maybe they're not relevant anymore. But at least you understand the why. And then you can move from with new ones. So this is a really good exercise, and it's going to transform your life. We will see you in the next video. 23. Exercise - Multitasking vs Single Tasking: we have a fun exercise for you. A lot of the times we are asked can a multi task. It's multitasking. Better. I can multi task any time. I can get to three things that at the same time faster than if I'm only doing one. Well, I want you to do this exercise. If you are a multi tasker, I want you to prove me that you can do it. So the exercise, the first thing that we're going to do is you're going to write multi tasking versus single tasking and then after you're going to write 123 all the way up to 27. So you're going to do that, and then you're going to time yourself. Okay, So post this video is you. If you need to get a Tiner, get a piece of paper or something where you can write home and then when you are ready on post and then we'll get started. Okay. I guess you already. You have a time where you have a pen, you have a piece of paper. Okay. So I want you to get ready. Put the timer on cereal, press start and get started. Multi tasking versus single tasking. And then 123 all the way to 27. And then when you are done, stop the timer and write down how long it took you. Okay, now you have How many seconds or minutes? I guess it will be more less than a minute. That's the average. But that's how many defeats longer. So now I want you to do the exact same thing, but in a different order. So before you were single tasking, So that means that you were writing task number one that was multi tasking versus single single tasking. And then after you were finished with task one, the task number two watts bright in the numbers. Now, I want you to multi task. I want you to prove me that you can multi task faster than doing it. Single task. So now you're going to do task number one. You're gonna right the aim from multitasking, and then you're gonna move to task to and you're gonna write one. I mean, you're gonna go back toe the task one and you're gonna break the U and then you're gonna go down to task to, and you're gonna do that too. So it's kind of looked like m one. You too. L three d for you. Get the area so you have to alternate every letter with every number. So get the time already. Get your piece of paper ready and then press start and then get started one AM one you to keep going all the way to G 27. How was that? One of the things that we experience in our workshops is people breathing hard, like people giving up throwing depend on the table. It's very funny. And then we always ask What's happening? I just don't wanna do that. I gave up is too hard and then we ask So you can with the task. And this is just so knowing. So how it's time Did it take you to do it and now compared the amount of time with the first time that you dated? Most times it's more than double the time, so my unity of the time. The 1st 1 data it takes them 30 to 40 seconds and then the next one it takes nobody double on. It creates frustration because you are trying to concentrate, so you have to make your brain sweets from one task to the other one. Anything's true that we can multi task if it's a task that we know how to do really well, like driving, driving a car. I remember when I was learning I can tell you that my dad was sitting beside me, telling me things I didn't hear. I think I was just trying to stating, Well, I was reading a standard, so I had to. I had the cunt. I had a break. I had the accelerator. I had the gears. The signal's looking at the traffic. It was so intense, I just couldn't concentrate. I just I was over one. What happened when I was doing it every day. Now it's automatic. I don't really have to think I can talk. I can listen to the radio on. I don't have to think as much, but I still have some thinking to do. But it's very little same with doing dishes. You can do dishes and do something else so you can kind of multi task. But it's not true multitasking. You are still switching back and forth, but it doesn't require a lot of concentration, so that's great. But in this case, you have tow switch your attention a lot in this to task on it becomes very difficult and challenging. So I hope this exercise Have you realize if you are a multi tasker or if you are not on, we will see you in the next video. 24. Step 4 - Taking Action: okay, we're talking about step for we're taking action on everything that we've done. You've just gone through the exercise of figuring out what you'd like to do for each unique recipe for yourself. And now it's time to take action on what does taking action mean? It means having a plan of attack. How are you gonna execute some of the things that you've written down? Were you being realistic? Were you specific? Are you making it measurable or using that smart acronym? What that does? It actually allows you to build in a plan of attack a lot easier, because when your specific you can start to pull those tasks out. So the ideal outcome of creating an actionable plan is actually scheduling it into your counter so we don't want to over schedule. We don't want to be one of those you know, people who are always moving onto the next thing to the thing to the thing to the thing until you burnout. But we do want you to recognize that if you don't start to determine how you spend your time, someone else is going to determine it for you, whether it be the person you live with, whether it be a workplace, so on and so forth. And sometimes I don't know if you've ever felt this way. But if you have a whole bunch of blank space in your calendar, sometimes you're just paralyzed with. I'm not gonna do anything at all because I don't know what I should do because your mind is tired. And maybe you've made too many decisions already today, and you wish that you would just planned ahead a little bit. So taking action is then taking that visual piece of paper that you've written down all the different goals, how you feel about them under each recipe or under each category or ingredient of the recipe, and then figuring out where you can fit it into your calendar. So, for example, Amelia and I use Google Calendar. We do this for ease of use, of sharing our calendars and knowing where we've made commitments for one another. But it's also so that we can visually see in a calendar form what times we've blocked off in which times were available. I also personally used a bullet journal where I keep my personal calendar with just certain things that I wanted to be reminded of with more things like goals, as opposed to specific appointments like doctor's appointments or meetings. The other thing that you can do when helping yourself create that a plan of attack and putting it into your calendar is putting it into a visual place in your space. So, for example, you're looking at a giant sized life version of Emilio's recipe or creation, if you will. He's got headings he's drawn out for body Mind works. So on so forth all seven And then he's got run reminders and pictures that are helping him achieve what it is that he set forth that he wanted to do. This is in a highly visual place in our whole, so he is able to see it. You no longer has the big version because it was just kind of to draw up an example. You're a piece of papal. Your piece of paper is sufficient enough to be able to see what you want to dio. This is an example of of my board s okay. It's made up of two different cork boards and then a right ah writing surface in between. So in case. I want to take notes, but this is where I keep my creation and you can see my my weekly schedule. It's down in the bottom left hand corner of the bulletin board. I keep all of those things nice and visual for myself, so that if I'm ever questioning, what is it that I should be doing? Or what could I be moving on to next? It's in a highly visual area of our home. Another way to track and take action is to actually be reflecting on how you're feeling throughout the months. We do this on a monthly basis because we find its long enough to collect enough data. But it's also short enough that you're not exhausting yourself, keeping track of these things. We keep track of our winds and the things that we're grateful for. But we also keep track of, you know, the frustrations and the challenges we have. And so we just keep simple headings on that whiteboard. And as we feel a challenge or a frustration like recording is really hard and to do it all at one time to build out. Of course it's challenging, so that could be something that we write down. But one of the things we're grateful for is that we actually have helped with creating these courses and making these videos. So I'm gonna write that down is something I'm grateful for. So each month we then reflect on those things. We noticed the things that we were challenged by, and we say Have we made steps to fixing them, or do we still need to do that? And then we make ourselves feel really great by remembering all of the winds and the gratitude that we have felt throughout the month, because if we don't keep track of the positives, it's sometimes, you know, easy to get caught up in just the things that we want to complain about or the challenges that we've had. So I mentioned the fact that I keep a bullet journal. We have an entire course that's just about how to build on a bullet journal because it is a system and it is a new way of tracking how you can keep things, but in a physical, analog way. So as opposed to using a digital application, you're giving yourself permission to take time. Slow down, right things out by hand, Add pictures, add value and just basically kind of use that as a form of meditation, active meditation, if you will. So if you want to learn more about bullet journaling, we've included the links below so that you can see a block post that tells you a little bit more about that and also a link to our course in case you want to dive a little bit deeper into that understanding. And I want to finish off with a quote by Vincent VAN Gogh. Vincent van Gogh, very famous painter, was troubled in his own right cut off his ear. But don't let that hold back from the smart wisdom that he had to share. Great things are done by Siris of small things brought together, and that's what this is all about. Don't get overwhelmed with trying to attack everything that you've built out on your creation. Make it something that's attainable for yourself and just start small poco a poco, they say in Spanish. It means little by little, and by taking small actions and making small steps towards the things that you feel are going to make you feel better, you are going to at the end of a year, be able to accomplish way more than you ever thought. So little small steps are going to get you there planning it and scheduling it in because we all have 24 hours in a day and we determine how we use them. If we don't set intention behind how we use our time, someone else is going to determine that for you. Like I said before, sets, um, intentions. Block off some time and protect that time. Once you have it scheduled, don't let the interruptions of life bring that down. Emergencies. Of course, you can throw caution to the wind, but if you put something in your calendar, you've done it for a reason. So don't let an impulse or, you know ah, lack of motivation bring you down, respect it like you would a doctor's appointment or something that means a lot to you and get it done. We'll see you in the next video 25. Step 5 - Maintenance: we're here in step five. It's the last step I occurred. You and applaud you for getting this far throughout the course. I know that it's an exercise that can add a lot of value to your life because it's definitely added a lot of value to mine. It's brought a lot of clarity. It's helped me achieve a lot of things that I never thought possible on just in general. It makes me feel like I have a lot of emotion, motivation to move forward with the things that I've determined that are important to me. And they could be simple or they could be over the top. Big, hairy, audacious goals. Whatever it is to you, the Step five is what's going to ensure that you keep moving forward and step five His maintenance. I know maintenance is not a sexy term. It's not something that really, you know, brings about the most inspiration but maintenance, the daily routines, the daily looking after things. That's what keeps stuff going. Maintenance is all about scheduling habits, so maybe you don't necessarily need to make it so cut and dry. You don't need to write cycling in this to the calendar, but you might need a reminder that you need to schedule in the maintenance portion. And what do I mean by that? What I'm talking about a recipe or creation. I'm talking about making yourself giving yourself permission to take time and reflect on the work that you've been doing. Could be five minutes. Could be a day you determine that. But scheduling in the habits say potentially every month. Having a peek going back to that creation. Going back to that board that you've created for yourself looking at it and saying Right, am I doing this? Am I taking action? What are the things that I'm grateful for? What were the challenges that I've had? Because when you conduce that now you're becoming more aware of isn't working because maybe it's not the racing for you. Maybe there's something that needs to tweak. Maybe there's something little adjustment that you need to make. Or maybe what's happened to us. Sometimes we have written down something to a particular particular ingredient, and you know what? It no longer applies. I thought I wanted to do this, but it turns out I don't. I wanted to volunteer for this organization. But then when I started doing it, I actually lost all my inspiration. It's not what I thought it was gonna be. So do I need to step back and re address and say, You know what? No, I tested it. It didn't work. I'm not into it. I need to move on to something else. And that's part of the maintenance, because it's not enough to organize your goals and get them already. You need to maintain that. You need to keep investing into it, and it doesn't have to be a lot. It can just be a little bit. So I encourage you to look through those ingredients again. The seven ingredients which your body mind family, social work stuff and giving back. And I don't think we mentioned this in the previous videos, and somebody has commented in our live workshops before that. How come we didn't have an ingredient that was spiritual or religious? And for us that really falls under the mind category. So if you feel that it deserves its old little salt shaker ingredient, we encourage you to add that in. That's part of that maintenance and tweaking. You've recognized that that portion. That spiritual nous that religion that's so important to you needs to have its own unique category. Go ahead and add that in. I just want to let you know we kind of have that fall undermined, and we dive a lot further into the different types of ingredients in terms of text. In our book, a recipe for an extraordinary life organization, minimalism and self care, that book is something for me. I'm a tactile person. I like toe. I like to hold a book. I like to be able to read it and make notes on the page is, that's why we created that hardcover book. We also have an E book, an electronic version for those of you who have really updated yourself and you've used that, uh, but this course is really just about teaching you how you can build a creation yourself. So if you followed along, if you've done these exercises, I hope you feel confident in the fact that now that you've learned these things, maybe you need to review a couple times each time you do it. But really, it's so simplistic, and you need nothing more than yourself to be in a good state and also a piece of paper and a pen to be able to write down those seven ingredients and then write down the things that you want achieve about them and rate how you're feeling about them. And this is going to set you on a nice course for being able to get to where it is that you want to go. And I know it's nice to fly by the seat of your pants and be spontaneous, and you can still have all of that. But isn't it nice to sometimes know that if you want to do something crazy and spontaneous , you kind of have an idea of what that might be, whether it be going to Mexico and learning how toe kite, sir, like Amelia and I have always wanted to do, and we just did this last year. It was something that we never thought we would do, and then all of a sudden we thought were going to take advantage of this. We're taking action. We're going to go and do this, and we learned how to kite surf. So something that's just out of the ordinary constituent occur when you plan behind it. Give yourself a testing period. As I said before, when building creation, Often times we start to feel a little bit down, a little bit lost, maybe not knowing where we want to go. And that's a really good indicator that it's time to revisit our our creation and start over again. So that's part of that testing period. And I would say that it lasts about 90 days. The creation You're changing, your evolving if you're moving forward. If you're reflecting and you're realizing thes things don't apply. But these things still do. That's that testing period time. So make sure you're aware that you're giving yourself time to reflect on that. You're testing out new ideas, and you're testing out a new system that may or may not work for you. And I want to share a quote. Quote by Pablo Picasso. Me. The meaning of life is to find your gift, and the purpose of life is to give it away and isn't that lovely to find what it is that is your purpose and give it away as much as you can. Well see in the next video 26. Client Example - Judie's Story: in this video. We want to share with you a really example off how we helped a client. Her name is Judy and we have created our eight part miniseries where we have recorded all the process that we follow with her. We want to share with you that the first thing that we did with her waas back in the physical spaces again. My heritage of the people always call us because of that. And then Judy called us because she was struggling with her physical spaces where she lives in a one bedroom apartment on. She tried really hard. She tried her best, but she just couldn't set everything in the right place. She could have the right systems and she tried her best. So she reached out for help and we were able toe transform her space. It took us eight sessions. You can see the whole process in in this video miniseries. And then, after we were done with the physical spaces, I kept working with her on a weekly basis, basically taking her through this process. Everyone say from 2 to 3 p.m. We jump on our on our video conference and then we started working with with creating that recipe for hair. It was very, very interesting to see held transformation from suffering with a lot of mental health issues. Are the pressure not feeling motivated? And now you can see her kind of getting out of the shell and then just evolving really fast every week. I'm amazed that the transformations that she is creating life on I invited T. What's the videos on? I will keep adding more videos about the coating aspect and then about the recipe on. I hope it helps you get inspired. I feel free to share these biggest with someone else if you feel that so Money's struggling with these problems seemed someone else's story. It's really, really inspiring. I'm getting to know ask, getting to know her seen the process. Life is really, really important. We hope you enjoy this video on. If you have any comments, feel free to share them with that. We will see you in the next video. Listen up. Listen up. Okay. I think you are ready. That's why have you stuck as I've just been doing everything over and over again. The same way for so many years of not getting help that I need to get things sorted and cluttered and organized. I needed to just go through everything completely on site. What is that here? And I've never I mean, I can organize to a point. That's kind of where it's always got to get to a point. And then that's it. Let's get you stuck. Oh, yes, Thing is most. Are you ready to go? Let's do it. I just feel so good. It really is. Helps with my mental health so much. What else do you have in years? It's a lot of weight off your shoulders to tonight, Teoh. Have a space, but also wear something. Well, thank you very much. 27. Congratulations and Next Steps: Congratulations. We are so happy to see you. At the end of this course, we were really excited to build up this course. It was something that two years ago we were able to provide this information live in public and after we had an overwhelmingly positive response from the people who attended our workshops, we thought, We want to share it with more people. We've been doing it ourselves and practicing what we preach essentially and it's really helped us achieve a lot that we've done in the last five years. Yeah, we hope these was careful is very practical. We have seen amazing transformations in our lives on someone else's life. We invite you to share anything that you didn't understand. Any questions, any feedbacks, any positive experiences without? We are social media. You can find us on Facebook to their YouTube instagram. You can send us an email and then k WP organizer's is where you can find us on most social media's and he said, positive feedback. But I want you to know that we're open and willing here all your constructive criticism as well, especially if you had something that you kind of felt like there was something missing or you were confused about an idea. I really want you to give that information to us. Onda. Let us know what would have made it better if you're not sure what? That it was there something missing and it could you name what? That IHS? Because that really helps us improve. And also, if you're experiencing that, most likely someone else who's watching this content is the same. So just know that, um, you and I are really open to hearing what you have to say, hearing anything that you might think my add more value to it that you think other people could benefit from. We're really happy to receive that criticism. Yeah, and if you want more from us out, we write a weekly blood post that you can find on our website. We are due to we try to create as many videos as we can on. Then you can connect with us on social media on again, Any questions, any positive or negative criticism that you may have please share it with us because we're here to save you on the more you tell us more, we can save you. It is exciting that you made it all the way through the course. We hope that you've been able to find time to build up your own creation. And we really wish you all the best in whatever journey you're taking. Know that it's not going to be an easy ride, just like organizing your home. It always looks worse before it gets better. Sometimes that's what life throws at us so that we build up strong strengths. And then we can keep moving forward with things that we want to achieve. And if you need to die from or into on a specific ingredient, we have all the oil and courses that can help you, like people in tow, every single one. So we hope Just check again if you find something Careful. If there is anything that you're missing, let us know we will try our best to produce. So enjoy the exercises. Enjoy the resources we've provided in this corpse on. We really hope that you brought in some value from this and we look forward to seeing you on social media or if you're ever in one of the region or Barcelona. Make sure that you reach out to us because we really love to chat 28. Next steps - Reminder: Congratulations again. Okay. Before you go, fear reminders. Please just make sure that you click and follow us so that you get updates if we produce so more content so that you don't miss out. Please are leave us a review if you haven't yet. Reviews will help us are improve the scores and also keep keep us in. Inspired to keep producing content. If there is a specific topic that you would like us to Cooper, please share it with us through the discussions or send us a message. Okay, Ondo, forget to create a project, go to the parades and resources and then create your own project. We have created one. It's our idea week. There are a few examples in there. Make sure that you create. Maybe that that could be a good one. The exercise off the idea week or maybe is the creation that you made for yourself. Whatever you feel inspired, please make sure that you share it there on. Don't forget that you can. You are invited to share to join our private Facebook group by clicking on the link here under the product description. Okay. We would love to see you there. we answer questions so on a weekly basis. And it's the best way to get support on accountability from us. So please join on. We'll see you insight on. Remember that we have other courses in different areas around organization, minimalism and self care To help you the sign. A lifestyle that you love. They are very practical. Make sure you take them out in case you haven't yet. We hope to see you in another one On If you have any questions or suggestions, we're here for you. Okay, Have a great one. Happy learning, Ana. Seeking the next one. Adios.