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Resource Library

  • Course
  • 161 Lessons

This library is packed with exercises, tools, meditations and much more. . . Every week we are adding NEW science-based tools.
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Contents

Exercise

The Self-Compassion Miracle Question
Self-Compassion Box
Writing Your 80th Birthday Party Speech: A Values Clarification Exercise
Goal Realization Using the WDEP System
Solution-Focused Scaling Questions
Reframing Avoidance Goals to Approach Goals
Consulting the Future Self When Making Choices
Goals Vision Board
Advanced Goal Analysis
Boosting Motivation by Celebrating Micro-Successes
Habit Tracker
Task Prioritization
The Positive Aging Plan: A Roadmap for Thriving in Later Life
Addressing Loneliness Through Positive Relationships
Appreciation Timeline
Rediscovering Playfulness
The Elder Doula Approach to Aging: Becoming An Elder Doula
Setting Boundaries at Work
Respecting Other People’s Boundaries
Setting Boundaries in Enmeshed Relationships
Boundaries Exploration Wheel
Flexibility in Boundaries
Setting Compassionate Boundaries
Boundaries Exploration Wheel
Willing Hands Exercise
Using Life Deviation Scores to Take Action
The Willingness Scale
The Two Perspectives Exercise – Meeting the Observer Self
The Hexaflex and Inner Compass: A Reflective Practice
The Compass vs. The GPS Exercise
ACT Defusion Metaphors – “Watching the Clouds” Exercise
Expanding Space Exercise
Allowing the Waves Exercise
“I’m Having the Thought That” – A Cognitive Defusion Exercise
Exploring Clean and Dirty Discomfort
Looking at Your Younger Self Exercise
Opening to Acceptance Through Creative Hopelessness
Choice Points – Avoidance versus Acceptance
“Thanking the Mind” – A Cognitive Defusion Exercise
Setting Boundaries as a People Pleaser
Values-Based Boundary Setting
Self-Care Through Boundary-Setting
Boundary Mapping
Assertiveness for Boundary Maintenance
Journaling for Boundary Maintenance
Visualizing Your Boundaries
Boundaries and Work-Life Balance
Setting Boundaries with Difficult People
Boundary Affirmations
Setting Healthy Boundaries With Parents
Boundary Setting in the Digital Age
The Softened Start-Up
Positive Gossip
36 Questions to Increase Closeness
Listening Without Trying to Solve
My Boundary Response Plan

Meditation

Fierce Self-Compassion Break Meditation
From Inner Critic to Inner Coach Meditation
The Obstacle Roadmap
The Mindful Check-In
Observing Self Exercise: Noticing the Noticer
Fierce Self-Compassion Break
Applying the Yin and Yang of Self-Compassion
Countering Compassion Fatigue
Loving-Kindness Meditation
Dropping Anchor
Brief Needs Check-In
Personal Needs Meditation
Urge Surfing
Moving Toward Self-Forgiveness
Acceptance of Emotions Meditation
Meditation on the Soles of the Feet
Managing Stress Through Progressive Muscle Relaxation
Building Emotional Awareness
Moving from Rational Gratitude to Experiential Gratitude Meditation
Gratitude Meditation
Mountain Meditation
The Wheel of Awareness
Leaves on a Stream
Diaphragmatic Breathing (Belly Breathing)

Metaphors

Metaphor of the Two Arrows
Pushing the Ball Under Water Metaphor
The Unwanted Guest
The Acceptance or Avoidance Route
The Neuroanatomy of an Emotion
Resolving Jealousy Using the Camera-Lens Metaphor
Metaphors of Grief
The Metaphor of David
The Sailboat
The Scoreboard Metaphor
Passengers on the Bus Metaphor
The Sushi Train: Mindful Creation of Positive Thoughts
The Narrative Self as Shopping Cart
The Chessboard Metaphor
The Mountain Climber Metaphor
Writing as a Metaphor for Strength and Weakness
Priorities at Work: The Big Rocks Metaphor

Interventions

Setting Boundaries with Yourself
Identifying Personal Rules
Non-Judgmental Reflection
Training Self-Compassionate Thoughts and Behavior
Behavioral Activation
Dealing with Guilt Through Writing
Positive Portfolio
Wheel of Needs Assessment
Dealing with Guilt Through Writing
Positive Portfolio
Initiating Physical Activity
Progressive Muscle Relaxation
Healing Through Writing
The Intensity of Emotions Diagrams
Using Music to Express Feelings
Extracting Needs from Emotions
The Feeling Dictionary
Unveiling the Cycle of Thoughts and Emotions
Realizing Long-Lasting Change by Setting Process Goals
Increasing Self-Control through Repeated Practice
A Goal-Buddy
Daily Gratitude Check-In
Naikan Reflection
Prescription to Grieve Tool
Three Funny Things
Have-a-Good-Day Exercise
Writing About Intensely Positive Experiences
Random Acts of Kindness
Spending Money on Others
Choice Point
Meaningful Photography
Creating Quiet Time
Cooking Mindfully
Distinguishing Physical from Emotional Hunger
Increasing Awareness of Cognitive Distortions
Personal Goal Progress Review
Reframing Negative Judgments
Creating a Positive Body Image
Finding Silver Linings
Building the Habit of Good Enough
Moving Towards a Growth Mindset
Daily Motivational Awareness
The Energy Audit
Experiencing Awe
Taking a Daily Holiday
Strength Journaling
Daily Exceptions Journal
Red and Green Activities
Daily Strengths Awareness
Increasing Productivity Using the Pomodoro Technique
Personal Energy Restoration Plan
Team Resilience Timeline
Sharing Recognition
Positive Peer Pressure
Increasing Empathy and Compassion in Teams
Identifying Belbin Team Roles
Energizer or Energy Vampire
Building the 5 Rituals of Connection
Building Self-Efficacy by Taking Small Steps
Mindful Moments

Assesments

The Self-Compassion Scale
Acceptance and Action Questionnaire (Revised)
The Performance Goal Orientation and Learning Goal Orientation Scales
Gratitude Resentment and Appreciation Test