Life goals: The Life Wheel in Two Dimensions

ByPsychologist & Therapist Jenny Rapp 24th September 201825th September 2018

Last week we started with the life wheel, an illustrative tool used in coaching to identify the areas in your life you would like to change, your dimensions, as well as a list of 10 possible dimensions you could consider to be drawn on a dartboard-like illustration with 10 circle areas, see illustration.

The scale goes from the bull’s eye = 0 = lowest score possible: you give your life in this dimension no single point/grade, i.e. this lacks completely in your life and/or is totally unsatisfactory, to 10 = top score: Your life is completely as you would like it to be in this dimension.

1. Now assign each dimension you choose to a slice and give each of the dimensions you chose 2 ratings on scale 1 to 10, the first score shows where you are today and the second score where you would like to be, your future goal.

2. Then shade the area from the centre of the circle up to the score each area gets today, see illustration.

3. Then mark with a thick pen the number where you aimed/ideal level is on each dimension. The reason that I have made this addition to this exercise is that all dimensions might not be that important right now in your current life. For example, you might rate yourself high on career, i.e. an 8, but lower for the ideal level right now, a 5, if you just have given birth to a child and intend to stay at home for a long while – hence not a dimension you would like to focus on/prioritize at this point in time of your life.

4. Then look at the gaps. Choose 2-3 focus areas/dimensions based on level of importance, i.e. those dimensions with the in absolute terms highest ideal ratings AND the biggest gap from where you are today.

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Anxiety & Mood | Burn out | Healthy Routines | Stress

Stress – The 2d building block: Part 1 – Handle your stress sources

ByPsychologist & Therapist Jenny Rapp 4th September 201811th September 2018

There are 3 important building blocks of stress management: 1) regulate you stress level, se techniques in earlier post 2) handle stress sources and 3) use stress management habits. The second building block, handle your stress sources, is about 2 main components: 1) secure sufficient recovery and 2) minimize stress sources or their intensity as…

Healthy Routines

August 2018 Inspiration and Exercises

ByPsychologist & Therapist Jenny Rapp 1st August 201822nd September 2018

Let’s get started… I will during August 2018 post a daily reflection and/or activity to inspire increased wellbeing: Mondays: life goals and reflections Tuesdays: performance, stress and exhaustion Wednesdays: rest and mindfulness Thursdays: anxiety and depressive mood – importance of thoughts and behaviours Fridays: selfesteem and selfimage Saturdays: Feelings Sundays: rest and celebration

Healthy Routines | Stress

Stress: 3d Building Block: Use Stress Management Habits

ByPsychologist & Therapist Jenny Rapp 25th September 201825th September 2018

This post is about the third of the 3 important building blocks of stress management: 1) regulate you stress level 2) handle stress sources and 3) use stress management habits. Stress Management Habits: 1) Stress-proof your daily life 1 Use the stress-scale, see separate post under stress on www.jennyrapp.com 2 Identify early warning signs such…

Healthy Routines | Self image | Self-esteem

Self-efficacy: Importance of Motivational Processes Contd

ByPsychologist & Therapist Jenny Rapp 5th October 20185th October 2018

This post continues on the theme of self-efficacy, our beliefs about our capability to perform specific tasks or actions, which also has an important impact on our psychological wellbeing. As noted last week, much research has been conducted on the 4 major psychological processes through which self-efficacy affects human functioning and hence can be increased….

Anxiety & Mood | Healthy Routines | Mindfulness | Stress

Mindfulness: Body-scan part 4/4

ByPsychologist & Therapist Jenny Rapp 5th September 20188th September 2018

Here comes the last parts of the body-scan exercise, in total 10 minutes long. This is the essence/instructional parts of one version of the 3 major meditations within mindfulness. The body-scan usually lasts over 45 minutes with long parts of silence. In my research I have found that even this shorter version, together with 2…

Life goals

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