Happy Monday See below your new Focus and Boost activities. *Focus* A core element of the structured Resilience Redefined coaching programme (coming soon) will be to teach people how to reduce the impact of negative thoughts and feelings. It is perfectly normal to have negative thoughts and feelings, in fact we will all experience a range of emotions throughout the day. My aim is not to try and help people get rid of negative thoughts and feelings but to reduce their power so they do not dictate our actions/behaviour. For this Focus activity, I just want you to try and notice what thoughts and feelings you are having throughout your day. Try not to get caught up in the thoughts, or judge them, just notice and continue on with your day. Below, are two more structure activities to help you notice your thoughts and reduce the impact they are having on your wellbeing. *Boost* Try these exercises whenever you notice you are feeling a bit rubbish or you are doing/getting an urge to do something that does not align with the person you identified in the first Focus activity. I've included a reference guide for each practice below. 1. RAIN: Recognise, Allow, Investigate, Nurture - Recognise what is happening; - Allow the experience to be there, just as it is; - Investigate with interest and care; - Nurture with self-compassion. 2. ACE: Acknowledge, Connect, Engage - Acknowledge your thoughts and feelings - Connect with your body - Engage in what you're doing. You can find a reflective log in the Focus and Boost Classroom page. Please complete this as and when you try the activities.

Happy Tuesday! See below your Monthly Focus and Boost activities. **Focus** Think about... - What brought you here? What would you like to achieve? Who is the person that you want to become? How you would behave, feel about yourself and others, what activities would you do, what actions would you take, what would you stop doing etc. Take some time out to really think about this and visualise this person. Focus on the positives of achieving/being this person rather than focussing on how and why you are not there yet. Let the community know below or jot it down in a reflective journal/notes on your phone etc. NB. You are are amazing and wonderful the way you are. This is not about hating on yourself and wanting to be someone else. Being part of The Village Learning Community and engaging in the Resilience Redefined programme will help you clarify what is important to you and help you make sure you are living your life aligned to this. Being the person you want to be. This is about boosting your wellbeing and making you thrive. For some people this will involve small tweaks day to day, for others it may mean some deeper and trickier work. Either way I'm here for you. I've got your back. **Boost** Try these three exercises everyday this month. 1. First thing in the morning spend a couple of minutes thinking about the person you have identified in your focus activity - how they would act, feel etc. Try and make this the first thing you do everyday (before checking Insta/TikTok/emails etc.) 2. In the morning and throughout the day, say this phase to yourself "Today, I will show myself love and compassion". 3. At the end of the day (or throughout the day), think of 1-3 things from the day that you are grateful for. This can be anything ranging from a polite interaction with your children to a satisfying toilet experience. Depending where you are at, it could be just simply getting out of bed to absolutely smashing it on your run or at the gym. It could be your delicious lunch or avoiding eating those snacks you didn't want to eat. It could be seeing something funny in the street to a message that made you smile from a friend. It's not important what it is, what is important is just doing it.

Happy Tuesday Villagers! Don't forget to check out the Monthly Boost and Focus activities. These will now form the main 'offering' on this group and I cannot wait to hear about how you get on with them. See some feedback from The Village Coaching Hub members in the comments and in the post below. https://www.skool.com/the-village-learning-community/1-monthly-focus-and-boost?p=d2c28ac1