Welcome to Week 3

Creating vision boards and renewing energy levels.


Coaching EXERCISE

 

Today we invite you to dig deep into your inner child, drag out the colouring pens, glue and scissors and spend some time getting creative. We are going to create a vision board.

Many of you may already be aware of the concept of a vision board. It’s a way of using visual stimuli as a reminder of where we are heading. These reminders lead us away from temptation and keep our goals at the forefront of our consciousness. Vision boards play a huge role in Hayley's life when she is working towards big goals or lifestyle shifts.

Hayley's vision board

"3 years ago I began asking myself what kind of lifestyle I wanted and I created a vision board that represented it. It had pictures of the beach, people being active in the sea, barbecues on the beach, friendship around a fire, my own home, a family, a dog and many other things. At the time I had been single for 4 years and was stuck in a rented flat in London, was living with strangers who didn’t speak English and the view from my window was a central London bus route into Soho. My vision and my reality couldn’t have been more different.

Over the next year or so I was faced with many decisions about work and life and I would make all of these decisions stood in front of my vision board. I would ask myself questions like...

  • “Does this job offer lead me closer to this vision or take me further away from it?”
  • “Will this guy who wants to date me be compatible with this kind of lifestyle?”
  • “Yes signing another 3 year contract on my rental flat would give me stability but would it stall me from attaining this vision?”
  • “Would getting involved in this new and interesting project hinder me in taking steps closer to this vision?”
  • “Is this friend's negative energy inspiring me to believe in and chase after this vision, or not?”

There were probably many other questions that I asked myself whilst stood in front of my vision board, but as a result of this questioning it made big decisions much easier to make as it provided me with a filter through which to put them. It meant I could weigh up the attractive elements of some of the choices and balance them against my vision.

For example, I ended up turning down a job in the city with a monster pay cheque attached to it (which was seriously tempting at the time) and opted to start my own company which gave me more freedom and didn’t tie me down to one location. This eventually made moving to Cornwall much easier later on. I opted for instability in the short term and didn’t renew my contract on my rental flat. This meant that when I finally made the decision to move to Cornwall, I packed up my things and did so within 2 months. I chose to spend less time with one particular person who repeatedly told me that my vision for life was completely unattainable and unrealistic.

I got rid of this vision board when I moved from London to Cornwall, but I bet that if I was to look at it now and compare it to the life I have created for myself the two images wouldn’t be too different. I now have a new vision board that I stand in front of and ask questions and I don’t doubt its power in helping me create the life that I want to live."

 

 

AND now it's your turn...

Step 1

Think about your goal. It could be anything. Hayley's was lifestyle-related, but don’t let that restrict your imagination for what yours could be. It could be a vision for your health and fitness goals, or a vision for your family relationships, or maybe there's a business you want to create or a holiday you want to save towards? You can create a vision board for any vision you have.

Step 2

Are you motivated away from pain or towards pleasure

Hayley's Mum was motivated away from pain and her vision board was centred around losing weight for Hayley's wedding. Dotted around the outside of the board were all the guilty treats she loved to indulge in and in the centre was a picture of herself from a time when she didn't like how she looked. This board caused her to create a link between those foods and that image of herself. The message was simple – carry on eating those foods and you’ll look like that again. It worked for her as she is motivated away from pain. Those images were enough to make her make healthier food choices on a daily basis.

Hayley on the other hand is motivated towards pleasure. If she were to create a mood board around weight-loss it would included images from when she felt her absolute best. There would be healthy food choices on there and visual representations of the emotions she would feel once she'd lost the weight she wanted to lose.

Which vision board would motivate you the most in this situation? Think back to how you have achieved things in the past. Does reminding yourself “don’t do that or you’ll end up back there” help you achieve your goals or would “look what you can have instead” motivate you more? In reality it’s probably a complex mix of both but we do tend to side with one more than the other. Are you motivated away from pain or towards pleasure? They both end up in the same place so one is not better than the other. Be honest with yourself.

Step 3

Chose your vision board location. It could be on the back of the wardrobe door or a kitchen cupboard that gets opened when making breakfast each morning. Give yourself 10 minutes each morning to stop and stare at it. Some have it by their desk at work, on their fridge or framed on their night stand. Find a place that works for you. It needs to be somewhere that you will see it at least once each day.

Step 4

Collect images and other physical stimuli that represent this vision you have. Pinterest is a good place to search for images, Instagram (screenshot them on your phone and then email them to yourself to print out) or magazines. If you are motivated towards pleasure have a think about the emotions you would feel when you achieved this vision. How could you represent these emotions on your board? If you are motivated away from pain have  think about what the consequences of not achieving this vision would be. What would the cost of being unsuccessful in this pursuit be? Again, how can you visually represent this on your board.

Step 5

Pull all the images together and place them in your chosen spot.

Step 6

On a daily basis ask yourself questions like:

  • "What tiny action could I take to get a millimetre closer to achieving this vision? (pleasure-motivated)
  • "What tiny action could I take to get a millimetre further away from this state? (pain-motivated)

Look at the emotions you've stated that you want to feel on your vision board and ask:

  • What could I do today that would generate these emotions for at least 10minites’  (pleasure-motivated)
  • ‘What could I do today to make me feel the opposite of what I’ve stated on my vision board” (pain-motivated)

Think of your own questions that you can ask yourself, spend time journalling or visualising your goals. Ask yourself how you would start your day once you’ve achieved your goals and then start your day the same way.

Step 7

When faced with big decisions use your vision board to help filter the decision-making process.

Step 8

Think about 1 or 2 people who are fundamental in helping you achieving your vision. Be courageous and share your vision board with them. Think about these people wisely. They need to be people who will support your vision rather than tear it to pieces. If you’re not confident that the people you know won’t shatter your visions then don’t share it with them. Sometimes a little shrub needs to be sheltered from all the elements and placed in a protective environment like a greenhouse until it's big and strong enough to face the harshness of life outdoors in the real world. Once it's established it can handle the wind and rain and it actually uses them to flourish and grow. Wait until you’ve got some wins under your belt and your own confidence has grown, then you’ll be able to stand up for yourself and your vision against the harshness / negativity of life. Or contact us and share the vision with us. We can work out a plan for keeping you accountable.

 

 

Yoga pose

Your Ignite Life Yoga pose this week is called Corpse Pose or Savasana. The yogis state that 15-20 minutes of savasana can be equivalent to the rest obtained from 4 hours of sleep :-) Give it a go, any time of day! Lie down, relax and give your much deserved body, mind and spirit a complete rest! 

 
 
Corpse Pose.jpg
 

That’s it for today folks. Ping us a message and let us know how you’re getting on. We’d love to hear from you.

Big Love from us both,

H&H x