Words to lift you
Short quotes to read in the morning, pin to your desk or share with someone who needs a push. Filter by theme.
Turn negative thoughts around
Thoughts are not facts. This four-step method, borrowed from cognitive behavioural techniques, helps you catch an unhelpful thought and swap it for a fairer, more useful one.
Notice
Catch the thought. Write down exactly what your mind is saying.
Name
Spot the thinking trap it falls into (see the table below).
Question
Ask: what's the evidence? What would I tell a friend?
Replace
Write a balanced thought that's true and helps you act.
Ask yourself
| Thinking trap | Sounds like | Try instead |
|---|
Manifestation that moves you forward
Manifestation means getting clear on what you want, believing it's possible, and then taking steady action. Belief gives you energy; action gets the result.
The WOOP method
Psychologist Gabriele Oettingen found that positive dreaming alone can sap motivation, but pairing it with a realistic look at obstacles makes people more likely to follow through. Try it in five minutes:
Wish
What do you want? Make it challenging but possible.
Outcome
Picture the best result vividly. How will it feel?
Obstacle
What inside you could get in the way? A habit, a fear?
Plan
"If [obstacle] happens, then I will [action]."
Say it in the present tense, as if it's already true
Set goals you'll actually reach
A vague wish becomes a goal when it's specific and has a deadline. Use SMART to shape it, then break it into small weekly steps.
Exactly what will you do?
How will you know you've done it?
Is it realistic with your time and resources?
Does it matter to your bigger vision?
When will it be done by?
Examples
Examples
Build your SMART goal
Small habits, every day
Mindset is built by repetition. Tick off today's practices; your ticks are saved in this browser until tomorrow.