4 GUIDES 1 GOAL
Provide simple biohacking and psychological practices for well-being and personal development
WHY
People feel they don't have time for writing exercises, although they have been proven to reduce stress and increase focus
WHAT
Simple exercises that focus on reflection, visualisation, interpretation, gratitude, taking action, bio hacking and retrospection
WHEN
20 minutes per day.
3 months for guides 1 and 2. 24 days for guide 3 and as long you need for guide 4's different writing practices
HOW
Create and track your well-being score throughout the guide and understand what exercises have improved that score the most
What is well-being?
"Well-being can be understood as how people feel and how they function both on a personal and social level and how they evaluate their lives as a whole" [13] (p. 6).
Jarden A, Roache A. What Is Wellbeing? Int J Environ Res Public Health. 2023 Mar
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Overall Contendeness
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Good Habits
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Social Connections
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Mental Health
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Physical health
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Continuous Learning
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Kindness to yourself and others
20 MINUTES DAILY
2 pages a days of Guides 1,2 or 3 will engage the executive function, emotional and visual centres of your brain. While you can take as much time as you like with Guide 4
15% WELL-BEING SCORE INCREASE
Identify your well-being score to establish a benchmark and review after each month. At the end, see if you have increased the original score by 15% minimum
4 SPECIALIZED GUIDES
The guides bring together illustrative and written cognitive exercises that help you challenge limiting beliefs and thoughts, giving you the tools to create ones that are more helpful
90 DAY IMPROVEMENT
Research shows that it takes an average of 66 days to form new habits. Guides 1 and 2 support you with methodical and structured prompts to help you identify bad habits and cement new ones
Guide 1 & 2
Daily Visualizations
Guide 1 & 3
Areas for improvement
Guide 1 & 2
Daily Reflections
Guide 2 & 3
Illustration Interpretation
Why a well-being guide is needed
Writing about positive experiences, gratitude and happy memories, can improve mood and enhance overall feelings of well-being. Creating confidence and resilience towards future challenges
Journaling helps you examine experiences, create emotional space after impactful events and consider challenges and circumstances with a clearer approach and perspective
Writing is naturally therapeutic because it helps you structure your thinking and understand, manage and work through your feelings - both positive and negative - in a constructive way
VISUALISATION
Regular positive visualisation practices can make the brain interpret imagination as reality, causing you to feel the benefits of improved mood immediately whenever you choose
GRATITUDE
Practicing gratitude helps lower the bodies stress response, improves mood and helps improve emotional regulation. Consistent practice helps improve positive thinking and resilience
REFLECTION
Reflection is a powerful practice that allows individuals to gain a deeper understanding of self, other people and develop emotional intelligence for better every day decision making
GOAL SETTING
Setting goals creates a target you are committed to and in the event it isn't fully reached, the progress made helps shape more refined ones that have the advantage of your prior experience
