EXERCISES

• Brené Brown: Dare to Lead List of Values

• Brené Brown: Living Into Our Values

ARTICLES

• Understanding Our Core Values: An Exercise for Individuals and Teams

• Harvard Business Law: How to Find, Define, and Use Your Values

• Psychcology Today: 6 Ways to Discover and Choose Your Core Values

• Mind Tools: What Are Your Values?

PODCASTS

• Brené and Barrett on Living Into Our Values (48min)
  Website | Spotify

• Jay Shetty: 4 Strategies to Identify Your Values & How They Can Guide Your Daily Decisions (46min)
  Website | Spotify | Apple

BOOKS

• Dare to Lead: Brave Work. Tough Conversations. Whole Hearts

ARTICLES

• Mindbodygreen: 9 Ways To Find Your Passion At Any Age, According To Experts

PODCASTS

• Jay Shetty: 3 Myths About Finding Your Purpose and 3 Ways to Align With It (36min)
  Website | Apple | Spotify

• Knowing Nothing Podcast: Invest In Your Passions (11min)
  Spotify

• Lewis Howes: Brene Brown's Secret to Finding Your Purpose & Achieving Anything You Want (20min)
  Youtube

• Mel Robbins + Headspace: Recognize Your Passions (6min)
  Spotify

ASSESSMENT

• The VIA Character Strengths Survey

• The Big Five Personality Test

• Principles You

ARTICLES

• Harvard Business Review: Know Your Strengths

• Harvard Business Review: How To Play On Your Strengths

• University of Utah: The Benefits of Knowing Your Strengths Now, Rather Than Later

• Forbes: Know Your Strengths To Be A More Effective And Successful Leader

• Yale: Focus on your strengths, focus on success

• Personal Strengths Defined (+ List of 92 Personal Strengths)

• Psych Central: Capitalize on Your Core Strengths

• Psych Central: Using Your Strengths to Get Happier

PODCASTS

• Jay Shetty On The Four Personality Types You Should Know (39 min)
  Spotify

• How to Discover Your Key Strengths & Make Better Decisions About Your Career (1hr 16min)
  Spotify

INFO:

• Woop Model

PODCASTS:

• Huberman Lab: Goals Toolkit: How To Set And Achieve Your Goals
  Spotify

• Huberman Lab: The Science Of Setting And Achieving Goals
  Spotify

BOOKS:

• Rethinking Positive Thinking: Inside the New Science of Motivation

ARTICLES

Self Expectations: 7 Suggestions for Setting Realistic Expectations

ARTICLES:

• Harvard Business Review: Celebrate to Win

• Forbes: How Celebrating Success Can Lead To More Of It

• Mind Tool: Celebrating Achievement

QUIZ:

• Ethan Kross: Chatter Quiz

TOOLS

• Ethan Kross: Chatter Toolbox (PDF)

ARTICLES

• Psych Central: Do Positive Affirmations Work?

• How Positive Self-Talk Can Make You Feel Better and Be More Productive

• Psych Central: Why Do I Talk to Myself?

• Psych Central: How to Challenge Negative Self-Talk

• Psych Central: How to Use Self-Talk to Improve Performance

• Psych Central: How to Use Self-Talk to Improve Performance

PODCASTS

• Ten Percent Happier Podcast: The Voice in Your Head (1 hr)
  Spotify

• Nike: Self-Talk with Saquon Barkley (2 min)
  Spotify

• Modern Wisdom: How To Improve Your Inner Voice
  Spotify

BOOKS

• Chatter: The Voice in Our Head, Why It Matters, and How to Harness It

• The Self-Talk Workout: Six Science-Backed Strategies to Dissolve Self-Criticism and Transform the Voice in Your Head

ARTICLES

• The Atlantic: Why Self-Compassion Works Better Than Self-Esteem

• Psych Central: 18 Ways to Be Kind to Yourself and Why It Matters

• Harvard Business Law: Give Yourself a Break: The Power of Self-Compassion

• Mindful: The Transformative Effects of Mindful Self-Compassion

• Psych Central: How to Build a Healthy Relationship with Yourself Every Day

• Psych Central: The Benefits of Self-Compassion

• Psych Central: 25 Questions for Cultivating Self-Compassion

SESSIONS

• Self-Compassion Break (6 min)

• Providing Self Compassion Break (7 min)

• Loving Kindness Meditation (20 min)

• Self-Compassion Break (Written Exercise)

PODCASTS

• Self-compassion with Kristin Neff (17 min)
  Spotify

• Self-compassion Aint Always Soft with Kristin Neff (1 hr)
  Spotify

BOOKS

• Self-Compassion: The Proven Power of Being Kind to Yourself

• Radical Acceptance: Embracing Your Life with the Heart of a Buddha 

ARTICLE

• Harvard Business Review: Don’t Underestimate the Power of Self-Reflection

• Harvard Business Review: The Power of Reflection at Work

• Positive Psychology: Understanding the Circles of Influence, Concern, and Control

• Psych Central: Stress and the Perception of Control

• Psych Central: 75 Things You Can Control

• Psych Central: Recognizing What You Can Control and Accepting What You Cant

OUR PINTEREST:

• Journal prompts: Check out our board with countless journal prompts to help you reflect and journal.

PODCAST:

• Lewis Howes: The Power Of Self-Reflection (6 min)
  Spotify | Website

• Jay Shetty: 3 Strategies To Rapidly Improve Your Resilience and Mental Strength (34 min)
  Spotify

BOOKS:

• The Reflective Practitioner: How Professionals Think In Action

INFO:

• How Does Breathing Impact The Brain? Learn From A Neuroscientist (5 min)

SESSIONS:

• Box Breathing (7 min)

• 4-7-8 Calm Breathing (4 min)

• A breath Scan (11 min)

• Headspace: Learn Breathing Technique Box Breathing: Practice Breathwork (3 min)

• Balancing breathwork (10 min)

ARTICLES:

• Harvard Business Review: A Simple Way to Stay Grounded in Stressful Moments

• Forbes: Breathwork: What Is It And How Does It Work?

• Psych Central: How to Do Deep Breathing: 5 Techniques to Try

• Psych Central: Breathing Rhythms Can Affect Your Emotions: Here’s How

• Psych Central: All About Mindful Breathing

• Psych Central: Box Breathing: Mental Health Benefits and Tips for Beginners

• Psych Central: Deep Breathing Helps Ease Anxiety

• Psych Central: 3 Deep Breathing Exercises to Ease Anxiety

PODCAST

• 5 Ways to Improve Your Breathing for Better Health- With the #1 Breath Expert in the World (55 min)
  Youtube | Spotify | Apple

• Shots of Science Vs: Breathwork: Can it Help You De-stress? (11 min)
  Spotify

• Shots of Science Vs: Breathwork: A Bunch of Hot Air? (40 min)
  Spotify

• Hubernman Lab: How to Breathe Correctly for Optimal Health, Mood, Learning & Performance
  Spotify (2hr 15min)

APPS:

• Breathwrk: Breathing Exercises
  iTunes

• Breathe: Sleep & Meditation
  iTunes

• Open: Meditation & Breathwork
  iTunes

BOOKS

• Breath: The New Science of a Lost Art

GENTLE STRETCHING

• Mobility movement routine (10 min)

• 'Good Morning' Pilates Stretch (8 min)

• Airport Yoga (13 min)

MOVE + SWEAT

• Full body sweat session - no jumping, no equipment (10 min)

• Good Morning Workout - Beginner Friendly(10 min)

• Mood bossting HIIT workout - All Standing Exercises (10 min)

WALK + MEDITATE

• Walking Meditation (15 min)

ARTICLES

• Healthline: The Benefits of Meditation Walks

• Mindful: Getting Started with Mindful Movement

• Sleep Foundation: Stretching Before Bed

• Healthline: 8 Stretches to Do Before Bed

• Harvard: How Simply Moving Benefits Your Mental Health

EXPLORE OUR PINTEREST

• Journaling Inspiration: Be inspired by the pages of other peoples journals, layouts, and practices.

• Journaling set ups: Get inspired to find a cozy spaces to journal. Parks, coffee shops, bed room, comfy chairs - the inspiration is endless!

• Journal prompts: Not sure what to write about? We've collected a variety of journal prompts for you to be inspired by and to get you started!

ARTICLES

• Psych Central: The Mental Health Benefits of Journaling

• Psych Central: 64 Journaling Prompts for Self-Discovery

• Psych Central: The Benefits of Journaling for Stress Relief

• Psych Central: Using Brain Dumping to Manage Your Mental Health

• Psych Central: The Power of Writing: 3 Types of Therapeutic Writing

VIDEOS:

• Harvard Business Review: What Having a "Growth Mindset" Actually Means (4 Min)

• Stanford Alumni: Developing a Growth Mindset with Carol Dweck (10 Min)

BOOKS

• Mindset: The New Psychology of Success

ARTICLES

• Psychology Today: Growth Mindset

• Understood: What is growth mindset?

DOWNLOADS

• Understood: Download Growth mindset activities for kids