Lesson 1
Motivation From Values | “Why Do I Care?”
This first session helps you shift from “I should” to “I care,” so your motivation comes from what actually matters to you instead of guilt or comparison. You will remember a moment you felt quietly proud of yourself, name three values that were alive in that scene, and then turn one of those values into a tiny, concrete sentence:
“Today, I act from [your value] by [one tiny, specific action].”
Through gentle guidance and reflection questions like “What was I really honouring in that moment?” you start to hear your own inner compass more clearly. By the end of Day 1, you walk away with one small, values-aligned micro‑action you can practice today, so your behaviour and your deepest priorities begin to line up in a real, lived way.
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Lesson 2
Motivation From Identity | “Who Am I Becoming?”
Day 2 turns toward “motivation from identity” by helping you gently shift from “I’m just not that type of person” to “I’m becoming someone who shows up in small, consistent ways.” You will explore how seeing yourself as the kind of person who does the thing you care about makes follow‑through feel more natural and less like forcing yourself.
In this session, you meet a vivid one‑year‑from‑now version of yourself (same life, same body, but with a quietly upgraded identity), and notice the tiny behaviours that signal who you are becoming. From there, you turn that vision into a simple, concrete sentence you can live into today:
“Today, I practice being the kind of person who [identity] by [specific behaviour].”
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Lesson 3
Motivation From Emotion And Energy | “How Do I Feel?”
Day 3 focuses on “motivation from emotion and energy” by helping you ask not just “What do I need to do?” but “What state is my body in as I try to do it?” You will explore how your current level of arousal, flat and exhausted, or wired and overstimulated, can either fuel or quietly sabotage your motivation.
In this session, you’ll do a simple three‑step body check‑in (breath, posture, and tension) and then honestly name whether you feel mainly under‑energized or over‑amped. From there, you’ll choose one tiny regulation step.... an energizing movement or a calming micro‑practice, and turn it into a clear plan for today:
“When I’m about to start [task], I will first [movement or calming practice] for about 2 minutes,”
So your nervous system is in a more helpful gear before you ask yourself to show up.
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Lesson 4
Motivation From Environment | “Where Am I And What’s Around Me?”
Day 4 is about “motivation from environment” and helps you notice how your space quietly pulls you toward certain behaviours and away from others, often without your conscious choice. You will explore the question “Where am I and what’s around me?” and see how small environmental cues, clutter, and convenience shape your habits just as much as willpower does.
In this session, you’ll visualize a “motivating environment” for one thing that matters to you, identify a single concrete cue or friction point to change, and then turn it into a simple plan: a 10‑minute reset to bring your current space one step closer to that vision. By the end of Day 4, you’ll have one clear environmental shift and a sentence like:
“My environment will support me when [change] is in place,”
so your surroundings start to quietly match the person you’re becoming.
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Lesson 5
Motivation From Connection | “Who’s With Me?”
Day 5 turns toward “motivation from connection” by helping you remember that you do not have to carry change alone. You will explore the question “Who’s with me?” and notice how certain relationships, communities, and tiny moments of being seen can either quietly drain your motivation or make it much easier to show up.
In this session, you’ll recall a time you felt genuinely supported, identify one present‑day (or potential) ally, and then craft a simple outreach like:
“Hey [name], I’m working on [goal]. Would you be willing to [small supportive action] for the next [time frame]?”
By the end of Day 5, you’ll have a clear connection plan and a practical sentence to lean on:
“Today, I practise being the kind of person who asks for support by [sending this message / having this conversation].”
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Lesson 6
Motivation From Meaning & Contribution | “What Does This Serve?”
Day 6 turns toward “motivation from meaning and contribution” by asking not just “What do I have to do?” but “What does this quietly serve?” You’ll take one real task you’ve been postponing and explore who or what it supports—your future self, someone you care about, a value you hold, or a community you want to impact.
In this session, you walk through three gentle “meaning questions,” then shape your answers into a short, memorable phrase:
“I choose to do [task] today because it serves [person/future/value].”
From there, you’ll commit to one tiny, time‑bound step...
“For the next [X minutes], I will do [specific step] because it serves [person/future/value].”
So your effort becomes an offering to something that matters, rather than just another item on a list.
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Lesson 7
Motivation From Self‑Trust | “Can I Rely On Myself?”
Day 7 brings everything together into “motivation from self‑trust” by asking, very simply, “Can I rely on myself?” You’ll look honestly at your recent patterns of “this time it’s different” and see how repeated broken promises shape your inner story, then explore how tiny, realistic commitments can slowly rebuild that trust from the inside out.
In this session, you’ll name a few real wins from the past six days, choose a gentle identity phrase like “I’m becoming someone who treats my word as something that matters,” and then create one keystone promise for the next week using an if‑then plan:
“If [cue], then I [tiny action], for the next 7 days.”
Each time you keep this small promise, you’re casting a vote for the version of you who can look back and say, with quiet accuracy, “When I make small promises to myself, I usually keep them.”
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