DETERMINED
Journal Prompts for when you’re feeling determined…
Journaling about feeling determined helps you clarify your goals, track your progress, and reinforce your commitment to achieving your objectives.
Where do you feel this feeling in your body? How does it show up physically for you?
What specific actions or events led to this feeling?
How do you talk to yourself when you’re feeling determined Is this different than when you are not experiencing this feeling? How can you incorporate this next time you’re craving this feeling?
Write a list of 5 things that make you feel determined – remember to revisit when you need a boost.
What needs or values are being threatened or fulfilled by this emotion? Explore the deeper needs, desires, or values that may be underlying the emotion you are experiencing.
How does this emotion align with my values and goals? Consider whether these emotions are in alignment with who you want to be and the goals you have set for yourself.
Reflect on a time when you faced a significant challenge but remained determined to succeed. What strategies did you use to maintain your determination?
Write about your long-term goals and the smaller steps you need to take to achieve them. How can breaking these goals down enhance your determination?
Describe any setbacks or obstacles you are currently facing. How can you approach these challenges with determination and a resilient mindset?
TIP Inspiration and Motivation: Reading past entries about high-energy agreeable feelings can serve as inspiration and motivation during times when you may need a boost.
For professional success …
Break Large Tasks into Smaller Steps
Why It Works: Breaking down tasks into manageable steps helps maintain your determination and focus over time. This technique prevents feelings of being overwhelmed and allows for steady progress toward professional goals.
To enhance this feeling…
Savoring: Savor this emotion. Savoring involves fully appreciating and enhancing your high-energy agreeable emotional experiences. This strategy can help prolong and deepen this feeling.
Develop a Resilient Mindset:
Description: Cultivate resilience by viewing challenges as opportunities for growth. A resilient mindset helps maintain determination in the face of obstacles.
Implementation: Practice self-compassion and positive self-talk. Reflect on past successes where you overcame difficulties, and remind yourself of your ability to persevere.
Breathing Exercises…
Sustain Determination with Box-Breathing
Sit with your back supported in a comfortable chair and your feet on the floor.
Close your eyes and then INHALE through your nose while counting to four, notice your belly rise.
HOLD your inhale at the top for 4 seconds, trying not to clamp your mouth or nose shut
EXHALE through your mouth,for a count of 4 seconds, notice your belly lower.
Repeat steps 1 to 3 at least three times
Savoring with Deep Breathing
Sit or lie down comfortably with your back straight and shoulders relaxed.
Place one hand on your heart and the other on your belly, just below your ribcage.
Inhale: Breathe in slowly through your nose for a count of four. Allow your belly to rise as you fill your lungs with air while keeping your chest relatively still.
Pause: Hold your breath for a count of two
Exhale slowly through your mouth for a count of six - Feel your belly fall as you release the air, keeping your chest relatively still.
Focus on Your Positive Emotion:
As you continue deep breathing, bring to mind the happiness you’re experiencing (happiness, delight, joy).
Visualize the moment or experience that brought about this positive emotion.
Breath and Savor:
On each inhale, imagine that you are breathing in more of this happy feeling letting it fill your entire being.
On each exhale, release any tension or distractions, focusing solely on the emotion.