Developing Mental Toughness Toolkit HE

! ! ! ! INNOVATIONS I N I !!!!!!!!!!!!!!!!!2&'%1&!3!4(567!0+)&!&88&#(%'&.7! !9&.%'&)!&/#&..&,(!#+5)1&:+);!-,6!-11%<,0&,(1!! MPROVING PERFORMANCE !!!!!!!!!!!!!!!!!!!!!!!!9&-.!:%($!,+)0-.!6-7=(+=6-7!*)&115)&1! !'#$%&#''($)'*%+*,-''..'/0%1''234+3(55''6*%/*''$(7,'8'80#)'$08'(0'(,,','1',8'04' UCanPass 3%!.4,/'5$.-%$46%$(0$.-%$7%'.!'$.(45-'%66$7(#%'$!'#$89:;<$ !!!!!!!!!!!!!!!!!!!!!!!!!!!!!'#$%&'&!($&%)!*+(&,(%-.!%,!&/-01!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !'#$#%&%'()$!$*!'!'+%#$!)),(!+-$.($.-%/,$'/0%$!'#$.-%/,$1(,2$

Section Contributors: H'$#</$*O/-&)',* © AQR Ltd 2009 INDEX !'&)7)&'-:*O/D:/(#)%'* UCanPass Workbook #</*%#</$*5)#8*%D*@%'$*:)D/* %&'(()*+),'-./)--''*0'1/)--2/)' © AQR Ltd 2009 – UCanPass Workbook +$%($-8#)'-#)%'G*H)#'/88*-'&*I)/#* I/7/:%A)',*@%'$*9/'#-:*;%',<'/88* Publisher: AQR Ltd. Design & Graphics: AQR Ltd B'&/$8#-'&)',*C%'$8/:D*0*!'#$%&'()(&*+$,%&$-'./* 9/'#-:*;%',<'/88*=*><-#*)8*)#*-'&*?<@*)#*)8*).A%$#-'#' !'#$%&'(#)%'*#%*+$%,$-../*0*1-(2,$%''&*3*456/(#)7/8* B'&/$8#-'&)',*#</*>%$:&*)'*?<)(<*?/*?%$2*-'&*?/*:)7/'$' H)'-::@*-*J')(2*:%%2*-#*KKK*EF-.8G*L#'&@G*M%'$8/?%$2*-'&*N** EF/$()8/8*$'/)('8'.9:*,';/)'.&9*+,'<9-2'(9-'.9:*,'=:%2-9*+,').%* 4A#).)8)',*+/$D%$.-'(/*0*0'1.'2'3''(+(4&$56(*7(*8$9*:$;'9)$<&++(*8' recording or otherwise, without the prior written permission of the copyright holder. 3' #' !' #3' 77' #>' 7>' 6>' 45' #!' 67' Page All rights reserved. No part of this workbook may be reproduced, stored in a retrieval system, or transmitted in any way or by any means, electronic, mechanical, photocopying, 2

! ! * * ! ! ! ! 9#! '#! ! ! 12 >2 02 D2 ! ! 6%&,6*)!(,!0(7*#! !'#$%&'(#)%'* © AQR Ltd 2009 – UCanPass Workbook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

! ! © AQR Ltd 2009 – UCanPass Workbook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

! & & & && ! ! ! ! &&&&&&&&.1/#&'()&.2&'&-22)&=%',1.8& © AQR Ltd 2009 – UCanPass Workbook 7'#$$%'#&'()&*+',,#(-#&.+'.&/'..#'$4& 7-8.(#%.*$-&G&3#1(-&/2'#&'/31.12%$4&& &&&&&&&+'$&3##(&.2%-+&'()&.+#'#&+'0#&3##(&$#.3'*<$& Why is it Important for me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pressure and challenge … irrespective of the prevailing circumstances. Mental Toughness – What it is and why it is important. !'#$$%'#&'()&*+',,#(-#&.+#/$#,0#$&''#&(#1.+#'&-22)&(2'&3')4&5#&''#&',,&$%36#*.&.2&7'#$$%'#&',/2$.&#0#'8&/1(%.#&29&#0#'8&)'84&:.&1$&+2;&;#&'#$72()&.2& 5+'.&;#&)2&<(2;&1$&.+'.&.;2&7#27,#&29&#=%',&'31,1.8&'()&1(&.+#&$'/#&$1.%'.12(&;1,,&29.#(&'#$72()&)199#'#(.,8&;+#(&9'*#)&;1.+&.+#&$'/#&*+',,#(-#4&>+'.& Mental toughness is the quality which determines, in large part, how you respond to stress, B2%&*'(&)2&'$&;#,,&'$&'(82(#&2(*#&82%&%()#'$.'()&;+8&$2/#.+1(-&/1-+.&+2,)&82%&3'*<&'()&2(*#&82%&,#''(&.+'.@&;1.+&'&9#;&$1/7,#&.22,$&'()&.17$@&82%&*'(& )199#'#(*#&1$&#?7,'1(#)&38&/#(.',&.2%-+(#$$4&5#&$##&1.&1(&$72'.@&1(&,19#&444&#0#'8;+#'#4&A2/#&7#27,#&$##/&.2&.+'10#&;+#(&.+#&-21(-&-#.$&.2%-+@&2.+#'$&$##/& ;(!&'%'(!<4*261&J#$#''*+&1(&.+#&!$8*+2,2-8&K#7''./#(.&'.&.+#&L(10#'$1.8&29&M%,,&G&%()#'&.+#&)1'#*.12(&29&;(=!&'%'(!<4*261!<1=!&-9,1=!G&+'$&1)#(.191#)&.+#&92%'&<#8& 5

$ $ $ # $ $ # *%7.;''$$#0'#-&*0%'=# ('#$%)6#$9#)'%$)*4$+&'',#%0$ © AQR Ltd 2009 – UCanPass Workbook !'#$%'&''(&))'*+',-+.,)''/'0/,'./1+2+13' Can you develop mental toughness? 6#*()3$(&.7'*#%%$)*4$2'&5,4#$-&.$+,('$)$+,**,*7$6#*()3,(-0$ >&.$6)-$8#$%.'2',%#4$(&$3#)'*$(')($('#$?,*4$&9$(',*7%$(')($6,7'($8#$$ !'#$'#6),*4#'$&9$(',%$+&'?8&&?$4#%/',8#%$'&+$-&.$/)*$)/',#5#$(',%0$$ +&''-,*7$-&.$)'#$%.'2',%,*73-$/&66&*$)*4$5#'-$*&'6)30$@5#'-&*#$')%$$ ;*$9)/($-&.$)'#$2'&8)83-$*&$4,99#'#*($(&$6&%($&9$('#$2#&23#$)'&.*4$-&.$$ (&$.%#$%&6#$&9$('#$%)6#$(&&3%$)*4$(#/'*,F.#%$(&$4#5#3&2$-&.$)*4$-&.'$$ A$#5#*$('#$&*#%$+'&$)22#)'$(&$8#$6&'#$%.//#%%9.30$!'#-$9)/#$)*4$?*&+$$ *'&;'0C7'$#4'$&(0:'4#/-*'(#0'#*;0$#:%%1#F#A;0'1#*;(''#+%$0*0>'#*;%7.;*$#'>'(9#4-9D# !')*?%$(&$('#$+&'?$&9$D'$E3&.7'<$+'&$,%$',6%#39$)$%2&'(%$/&)/'<$+#$)'#$)83#$ ('#$%)6#$/')33#*7#%$)*4$9#)'%0$;(B%$C.%($(')($('#-$')5#$3#)'*#4$(&$6)%(#'$('#60$ A;-*B$#*(7'#0'#*'''0$)#(7.:9)#;%&1'9)#(%80'.=#!'#<-&*#-//#$+%(*=##!*B$#-/$%#*(7'#0'#%*;'(#-('-$#/01'#,7$0&)#4(-,-)#+'(<%(,0'.#-(*$)#'*&=## (')($('#$4,99#'#*/#$8#(+##*$+,**,*7$)*4$3&%,*7$,%$&9(#*$,*$('#$6,*4%#($&9$('#$%2&'(%2#'%&*$&'$)('3#(#0$=&&4$)('3#(#%$/)*$&.(2#'9&'6$8#((#'$)('3#(#%0$ !'#$%'&'($)*%+#'$,%$(')($-&.$/)*0$1&%($2#&23#$/)*$4#5#3&2$6#*()3$(&.7'*#%%$)*4$8#*#9,($9'&6$4&,*7$(',%0$:2&'(%$/&)/'#%$')5#$3&*7$.*4#'%(&&4$(')($&'4,*)'-$ /&62#(#*($2#&23#$/)*$8#$(')*%9&'6#4$,*(&$+,**#'%$(''&.7'$4#5#3&2,*7$('#,'$6#*()3$(&.7'*#%%0$;*$5#'-$/&62#(,(,5#$%2&'(%<$6&%($/&)/'#%$.*4#'%()*4$5#'-$+#33$ A;'('#-('#/%*$#%<#'@-,+/'$#%<#<-,%7$#,7$0&0-'$#-'4#$0'.'($#8;%#;->'#;-4#*%#&%'C7'(#$*-.'#<(0.;*#:'<%('#*;'9#&%7/4#:'&%,'#$7&&'$$<7/D#2#>'(9#.%%4#'@-,+/'#0$#E7<<9=#3;''# $;'#<0($*#$*-(*'4#$;'#404'B*#/01'#*%#+'(<%(,#%'#$*-.'=#A;(%7.;#&%-&;0'.#$;'#8-$#-:/'#*%#%>'(&%,'#*;0$#<'-(#-'4#'%8#/%%1#-*#;'(=#!'#<-&*#$;'#&('40*$#;'(#$7&&'$$#*%#%''#%<#*;'# !'#$%&&'()#*%+#,-'-.'($#/01'#2($'''#3''.'(#-'4#50(#2/'&#6'(.7$%'#-('#-/8-9$#*-/10'.#-:%7*#*;'#,''*-/#*%7.;''$$#%<#*;'0(#*'-,$=#2'4#'>'(9%''#1'%8$#*;-*#*;'0(#*'-,$# %<*''#80'#:'&-7$'#*;'#*'-,#1''+$#.%0'.#(0.;*#*%#*;'#>'(9#''4#%<#-#.-,'#8;''#%*;'(#*'-,$#%<*''#$*%+=#?-10'.#*;-*#/0**/'#:0*#%<#'@*(-#'<<%(*#0$#-'#'@-,+/'#%<#,''*-/# 6 Developing your Mental Toughness – resilience, tenacity and confidence

) $ $ $ $ $ ! ! ! ))))))))94$'#0,2*&+$;#22#'$$ © AQR Ltd 2009 – UCanPass Workbook >+,#$%#$3+)#'120+)$2'*1$%#$(#0'+$2'02F$ $$$$$$$$;#$!'#$%&'((#)'*+),-*.'((#)+-,'*+%*/) What is important here? ;#'0-*&3'$0+)$%#((;#*+:7$!'#4$066#0'$(#11$12'#11#)7$ E2'#11$0+)$,'0((#+:#$*1$0$+&'90($60'2$&5$(*5#$G$$;32$2'#4$,0+$;#$,0+$$ $$$$$$$0+)$2'31$,0+$(#0'+$2&$90/#$2'#$9&12$&5$94$0;*(*2*#17$0.5$)2!).6),-7) 0*+%1%+2'($)3-'&.)+%44-3-*.(#$2&$2'#$109#$12'#11&'17$=$+##)$2&$3+)#'120+)$$ =$,0+$(#0'+$2&$)&$%'02$&2'#'1$)&$0+)$;#$(#11$055#,2#)$;4$12'#11$0+)$6'#113'#) Pressure, Challenge, Stress & its Consequences 9&+#4$2&$5##)$2'#$509*(4<$#2,7$$8&'$123)#+21$:#22*+:$0+$#1104$*+$&+$2*9#$,0+$;#$2'#$1&3',#$&5$6'#113'#7$ .$)1(.%&*(&)$8& Stressors, Pressure and Challenge – It happens every day to everyone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nderstanding the World in which we work, study and live –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

etc Time ! ! ! ! Control grades, ME own goals marks and !'# teacher/tutor Performance management, Relations with Not clear about !$#%&'()## etc *+,''-./'--'0'# Tutor’s conflict, students Pressures 1'2'.3425-$.'6+## with other behaviour Stressors & Intra-group Competition, GROUP © AQR Ltd 2009 – UCanPass Workbook Poor relations Peer pressure, is run Targets Change Who does Technology what in your The way the school/college school/college SCHOOL/ School/College COLLEGE Processes, etc /%0&..,0.(1(20&..*0&.( Family Whats Money Friends Travel to Society, 34$55&'6&.(1(7$89'6($(.:&+9$5(;<<,0%( balance, etc happening in HOME/ FAMILY Study/Leisure school/college YOU STRESS etc SOCIAL BACKGROUND Burnout worrying dropping Tiredness Excessive Poor sleep Confidence Satisfaction Self esteem Depression, MENTAL AGE; GENDER; SOCIAL SUPPORT; MENTAL TOUGHNESS; PERSONALITY; The AQR Model of the World school Late with trouble at Accidents abuse, etc essays etc Substance Attendance Getting into Performance BEHAVIOUR ! ! ! ! Poor tutors, help, etc Poor time :+65'7;# !'764-## <,$;5+4-# Not seeking Arguing with management ACTIONS Forgetfulness 8',495'(&# 2&$8(2&0<,0-$'+&( concentration Poor decisions Mental Health, !'#$'%&'()*%+,-&.( )*%+,-&.( !'#$'%&'( often Blood System Serious Immune pressure illness, etc weakens – get ill more Headaches PHYSICAL 8

4.,$4(,%2()$%&#3<$ © AQR Ltd 2009 – UCanPass Workbook Key sources of stress & pressure for you :+40$%&#$%&2##$8(1$*(1)7$3('%$)+0#$%($7($'(3#%&+,-$./(1%9$ =.%#$#.4&$+%#3$>(,$.$'4.)#$('$?$@$A$*+%&$A$/#+,-$&+-&#'%B$+,$%#23'$('$&(*$314&$%&+'$.''#4%'$8(12$6#2'(23.,4#$.,7$/#&.C+(129$ Dealing with the world of work and study – Your Experience !'#$%&#$'())(*+,-$%./)#$%($%&+,0$./(1%$*&#2#$.2#$%&#$3.+,$'(124#'$('$'%2#''5$62#''12#$.,7$4&.))#,-#$'(2$8(1$.,7$(%&#2'$+,$8(12$6('+%+(,9$:($*&.%$#;%#,%$7($8(1$%&+,0$8(1$ 15 Rating 3 most important

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CHAL- CONTROL COMMIT- CONFID- % MENT a good grade Determined to get LENGE Looking forward ENCE questions Responding to STUDY EXAMS !'#$%$'&'$%'&'%(')%*%+),(-.%!&/0',)$$%$1-.)$%#,%2).-()%(&%(')%*%-2)-$%'')2)%')%'-,(%(&%#342&5)6%!')7%-2)%)8-34.)$6%9&/%'#..%:)%-:.)%(&%('#,;%&<%&(')2$% Relating Mental Toughness to the areas in which I want to improve it! © AQR Ltd 2009 - UCanPass Workbook positively to proving myself Believing I can do on time what I can do work properly chance to show COURSEWORK so I can do all my poor mark – I can Seeing each bit as Managing my time Getting my work in Dealing well with a do better next time geek! success can’t go out. REVISION & have set aside study time and Seeing study as others call me a sticking to them Not worried when Setting targets and Telling my friends I part of my eventual and play – MY LIFE to take this opportunity go to Uni. Etc. Making time for friends, exercise I know I have the ability, I am going I want a good job, Setting big goals – Not worrying what OTHER FACTORS others will think – I am in charge of me! 25

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4$'( ,'./(( #'%%$*,( .*0$'%1( !'#$%$&'( 2'*%3'/( 2'*%3'/( %)$*+$*,( 5''64.2+( .%%'*%$'*./( &$#-./$#.%$'*( © AQR Ltd 2009 - UCanPass Workbook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echniques, tools and tips to develop my Confidence, Resilience and Attitude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! ! ! ! ! ! ! ! ! 4%01,&0!0+!%.)!;-$&(!;)!0+.#/0%! © AQR Ltd 2009 - UCanPass Workbook 01#/2(3#4!!5&263()*!7!8!96:;#/!</(=! <+!%.)!$07.%!-2!%.)!*#7)6!04!#!+,1/)$!7$0(9!!! '#$#%&'()*!+,,#),(&)-%!.&),/&%! #8-0(!(04%$#3%0-+!#+(!$)4*-+4)!%-!0+%)$$,*%0-+9! #4!*-440/&)!0+!@A!4)3-+(4!4%#$%0+7!;0%.!%.)!+,1/)$!AA9! Exercise - Minimising unwanted interruptions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hink of situations where interruptions can cause problems for you and the ways in which you can minimise interruptions? B! E@! 7C! ?F! AA! CB! E>! F>! @@! >B! 36 >D! F7! B@! FF! AD! C7! CC! 7E! 7A! BF!

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# % # # # # # # # # # # # # # # # # # % ## ! ! ! <)*2,## !'#2.#&'66,## @'#4.5)()0'63#4'%$5'2# &''*#(')*85#$%'#2)77)>/6(# 23245672%8%9::64;9-6<=7% A$0'#$*#'<.().*$6#%'&$%2% !'#$%&'%!()*$*+,%-.*/0*/1% © AQR Ltd 2009 - UCanPass Workbook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“We have seen the enemy. It is us!” 38 US Civil War General

© AQR Ltd 2009 - UCanPass Workbook !'!#$%&!'(')*#+%+,'+!,-)%.!&'%+)/'0/&%)%.!&'' Think of things about which you always think positively Think of things about which you always think negatively How could you turn these negatives into positives? Work in pairs How would you respond to someone who consistently demonstrated these negative thoughts? 39

$ $ % $ $ $ % $ $ $ $ $ $ $ $ $ ! ! ! !'#$%&'%()*+',)*'$)-.% © AQR Ltd 2009 - UCanPass Workbook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

( ( ( ( ( ( ( ( ( ( • • • • • • • • • • • #&1(?*,5%&$( 8*&8'&2,#2%*&! #%,(#,*+&1()*+! '6#'(-%2+#2%*&( 2#5%&$(23'('6#'( ?%23(#&)(#&6%'2)! 8#.'(#&1(8*'9*-+,'( 23'(2%85%&$(*/(23'(8.*85( Exercise: Visualisation © AQR Ltd 2009 - UCanPass Workbook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experiencing? Try the following example to get you started and then have a go at writing your own script. !'#$%&'(2*(3/-0'(4.5/(.617(8./(''#$%&'9(-$#:-1'(/';-0-1:(#(%.'$(0.(4.5/(;&#<<7( 41 Visualise yourself in a situation, behaving, reacting and looking as you would wish to do. For example, an interview, an important meeting for a project, or a social occasion. Imagine yourself there, what does it mean to you, how do you react, how do others around you act. How do you feel, what emotions are you

' ' ' ' ' ' ! ! ! ! ! ! ! ! 01213!456*,7! ''''''''>$/#$'%,'':+,'''%-/&5'$%(2&'28' © AQR Ltd 2009 - UCanPass Workbook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slice at a time Q. How do you eat an elephant? '#$%!&'!()#*!+,%%-./!– Eating the Elephant. – Creating plans that really work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

' ' ' ' ' ' ' ' ' ' ' ' Evaluation © AQR Ltd 2009 - UCanPass Workbook !''#$%&'()'*+','-.$/.')''01'2%3')+/.%$45+1'3''6').$%#'-$00'.+07'8+'8'1)9' '++',)&3'()'#9(9'97'$(<(5*-(8&44(-%6'$.)#%6(0*8()*(0'42(*)0'$.(80'%()0'5('')(.)-,1:((( 43 !'#$%&%'()*(+*,-./()0&%1(2*.&)&3'45(#%6(.')('*#4.(#%6()#$'').(&%(#(7'))'$(8#5(8&44(0'42(5*-()*(2'$+*$9(7'))'$:(;)(8&44(#4.*(0'42()*(9#1'(5*-(#(9*$'(

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! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! !'#$%#&'()* ;(1*4'4*7(%*('-2.(<-*&,-<9* © AQR Ltd 2009 - UCanPass Workbook :'4*7(%*-).(%)&-2*#)7*4'66'.%$&'-09* +,#&*&-.,)'/%-0*1(23-4*5-0&*6(2*7(%*8*1,79* The last two sections have involved you learning a lot of new techniques. Use the space below to evaluate what you’ve learnt 47

! ! ! ! ! ! ! ! threat Challenge I L P N N N A G Think optimistically Learn new ways of relaxing © AQR Ltd 2009 - UCanPass Workbook Increase your familiarity with change Accept that change is a feature of life Develop a structured approach to your work See challenge as an opportunity rather than a Break down work into more manageable chunks and prioritising your tasks Developing Mental Toughness ever wanted to try – and do them! Focus on the positive. You can do it – many others do! If you can’t beat them, join them! Variety is the spice of life! List benefits of the new challenge, e.g. opportunity to learn new skills Group similar tasks together. Get someone to help you with this if need be Find out what works for you and use it, e.g. yoga, sport, PMR, painting, etc area (use your report, the above, speak with colleagues, etc). Identify actions which are SMARTER. 48 Plan your day and consider using time management tools and techniques to help you with this, such as labelling Change your routine every so often and try new things whenever you can, e.g., make a list of all the things you’ve Assess your level of Challenge (based on your MTQ48 score). Record here what you will do to develop yourself in this

! ! ! ! ! ! ! ! ! Control nervousness I L P N N N A G © AQR Ltd 2009 - UCanPass Workbook own fears and weaknesses Take a positive view of yourself Learn to deal with multiple tasks Learn to deal with your anxiousness or Don’t worry about what you can’t control Have a compassionate attitude towards your Remind yourself that what you do does matter Recognise the need to recharge your batteries Recognise that setbacks are normal occurrences differently your strengths work SMARTER! become overwhelmed best and build this into your daily planning List 5 things you have been successful at and keep it with you force field analysis) and develop strategies for dealing with them Use visualisation to “see” yourself as in control and making a difference area (use your report, the above suggestions, speak with colleagues, etc). Identify actions which are SMARTER. 49 Assess your level of Control (based on your MTQ48 score). Record here what you will do to develop yourself in this If the workload gets too much either delegate or get someone to help you plan your workload. Remember Unexpected events are outside of your control but you can make a list of possible unexpected events (use Examine setbacks and in hindsight identify causes. Use this for learning – identify what you would now do But don’t use them as an excuse. Identify which you can work on and resolve and work towards maximising Practice controlled breathing in moments of panic. Also, concentrate on one thing at a time, don’t let yourself Acknowledge your limitations and work around them. For example identify which time of the day do you work

! ! ! ! ! ! task Commitment Think optimistically I L P N N N A G Don’t give up too early Identify what motivates you © AQR Ltd 2009 - UCanPass Workbook Develop a clear motivating plan for each task Break the task down into manageable chunks Take time out to analyse how you will achieve the others to help you what you can do to ensure it doesn’t look like for you? …. And for others? others for help or coaching might help motivating yourself. Use the 1-2-4 technique Visualise success – imagine its impact on you and on others Believe you can achieve. Have others achieved with the same or similar tasks? in this area (use your report, the above, speak with colleagues, etc). Identify actions which are SMARTER. Group similar tasks together and set yourself short term, long term, immediate and daily goals as a way of Give yourself time out to refocus after setbacks but don’t let them stop you from achieving your goal. Asking 50 Assess your level of Commitment (based on your MTQ48 score). Record here what you will do to develop yourself Take time out to work out what is required in some detail – use mind mapping or brainstorming techniques. Use Incorporate this into your planning of a task – either as a reward or as an integral part of the task. What does a win For goals to be effective they must be SMART. Do a force field analysis – identify what might get in the way and

! ! ! ! ! ! ! ! ! ! ! self-worth Confidence I L P N N A N G Monitor your self-talk Learn to ask questions Don’t dwell on mistakes Keep things in perspective © AQR Ltd 2009 - UCanPass Workbook Try to offer suggestions and ideas Consciously seek to build up your feelings of Consider assertiveness or confidence training avoided successfully, and learn how to say ‘no’ each negative thought with an affirmation match “Get it into perspective … no-one died” strengths are. Finish each day reflecting on achievements questions is a highly effective way of entering a discussion Reflect that everyone makes mistakes – the trick is to learn from them Avoid over generalising – one mistake does not mean that everything is wrong. this area (use your report, the above, speak with colleagues, etc). Identify actions which are SMARTER. This can help you increase your confidence in social situations, learn how to present your ideas more Set a target, e.g. one idea per week. Think of things that haven’t gone to plan but which could have been It will give you a better understanding of what is going on, & increase your involvement in the task. Asking Be aware how you have negative thoughts or make negative comments about yourself and stop it! Replace List 5 positives about yourself and praise yourself when you achieve. Get other people to tell you what your Success is not final and failure is not fatal. As Boris Becker once said when asked how he felt when losing a 51 Assess your level of Confidence (based on your MTQ48 score). Record here what you will do to develop yourself in

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