EXERCISE BOOKLET NAME:

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This workbook has been designed for use with The Happiness Habit. I suggest that you print it , bind it or staple it and keep it, as it will prove to be an invaluable tool on your journey of personal development and growth. Use a pen or pencil to fill in your responses to the exercises because by doing so you are engaging with your senses more and that has been consistently proven to assist greatly in bringing about change. So as you read your book keep it with you and fill out each exercise when requested to do so. Good Luck with it, Brian

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List of Exercises The Circle of Life . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 First Steps . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 Challenge & Conversion . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7 The Final Month . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8 Epitaph . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 The Law of Requisite Variety . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10 The Magpie Technique . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12 Personal Resources . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13 Appreciation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14 Inspiration . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14 Quotations . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15 Reflection Chamber . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15 Happiness Chest . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 Well-Formed Outcomes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17 Problem Solving . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21 Abductive Reasoning . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21 Imagineering . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22 Phrases that work for me . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22 Phrases that don’t . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23 Motivation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20 Identity . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24 Connection . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25

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the happiness habit exercise booklet

Code . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26 Freedom . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27 Impact . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28 Safety . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29 Competence . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30 Identifying Your Hierarchy of Values . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31 Personal Hierarchy of Values . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32 Moving Towards Values . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33 Moving Away from Values . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35 Provoke Yourself into Action . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37 The Roles I Play . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38 My Key People and Tribute Statements . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39 Role Management Technique – Personal . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41 Role Management Technique – Professional . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42 My Bio-Imprint Statement . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43 A Simple but Effective Daily To Do List . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44

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the happiness habit exercise booklet

Figure 1: The Circle of Life

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the happiness habit exercise booklet

Figure 2: First Steps Health and Fitness First steps Prompt: What can you do to improve your health? How fit do you want to be? 1 ___________________________________ ____________________________________ 2 __________________________________ ___________________________________ 3 __________________________________ ___________________________________ Contribution First steps Prompt: What would make you feel really good about yourself if you do it? 1 ___________________________________ ____________________________________ 2 __________________________________ ___________________________________ 3 __________________________________ ___________________________________ Spiritual First steps Prompt: What about your soul? 1 ___________________________________ 2 __________________________________ 3 __________________________________

____________________________________ ___________________________________ ___________________________________

Career and Finance First steps Prompt: What is your ideal job? How much money do you want to make in a year? 1 ___________________________________ ____________________________________ 2 __________________________________ ___________________________________ 3 __________________________________ ___________________________________ Family and Social First steps Prompt: Who is important to you? What about your friends? 1 ___________________________________ ____________________________________ 2 __________________________________ ___________________________________ 3 __________________________________ ___________________________________ Fun and Creativity First steps Prompt: What would you love to do? What do you dream about doing? 1 ___________________________________ ____________________________________ 2 __________________________________ ___________________________________ 3 __________________________________ ___________________________________ Mental and Emotional First steps Prompt: What do you want to learn? How do you want to feel most days? 1 ___________________________________ ____________________________________ 2 __________________________________ ___________________________________ 3 __________________________________ ___________________________________ Personal Development First steps Prompt: What else is there to include as a goal here? 1 ___________________________________ ____________________________________ 2 __________________________________ ___________________________________ 3 __________________________________ ___________________________________ 6

the happiness habit exercise booklet

Figure 3: Challenge & Conversion

Step 1: Challenge

Step 2: Conversation

What stops you?

What does the solution look and feel like?

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______________________ ______________________ ______________________ ______________________ ______________________ ______________________ ______________________ ______________________ ______________________ ______________________ ______________________

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the happiness habit exercise booklet

Exercise: The Final Month

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ 8

the happiness habit exercise booklet

Exercise: Epitaph:

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ 9

the happiness habit exercise booklet

Exercise: The Law of Requisite Variety Goal 1:

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ Goal 2:

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the happiness habit exercise booklet

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ Goal 3:

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________

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the happiness habit exercise booklet

Exercise: The Magpie Technique

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ 12

the happiness habit exercise booklet

Exercise: Personal Resources You

Partner/Family/ Friends

Work Colleagues

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the happiness habit exercise booklet

Exercise: Appreciation

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ Exercise: Inspiration

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the happiness habit exercise booklet

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ Exercise: Quotations

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ Exercise: Reflection Chamber

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the happiness habit exercise booklet

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ Exercise: Happiness Chest

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the happiness habit exercise booklet

Exercise Well-Formed Outcomes 1 What do you want specifically?

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ 2 When, where, and with who do you want it?

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ 3 What resources do you have to accomplish this?

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ 4 How will you know when you have it?

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________

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the happiness habit exercise booklet

5 What will you see/hear/feel/smell/taste?

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ 6 What will it look like/sound like etc?

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ 7 What will happen if you get this result?

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ 8 What won’t happen if you get it?

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________

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the happiness habit exercise booklet

9 What will happen if you don’t get it?

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ 10 What won’t happen if you don’t get it?

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ 11 What do you get to have or keep by not achieving your goal?

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ 12 How do you know it’s worth getting?

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________

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the happiness habit exercise booklet

13 When, where and with who does not having your goal work for you?

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ 14 How will getting your goal affect your life? Family? Business? Job? Friends?

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ 15 What will be different as a result of having this?

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________

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the happiness habit exercise booklet

Exercise: Problem Solving

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ Exercise: Abductive Reasoning

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the happiness habit exercise booklet

Exercise: Imagineering

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ Exercise: Phrases that work for me

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the happiness habit exercise booklet

Exercise: Phrases that don’t

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ Exercise: Motivation

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the happiness habit exercise booklet

Identity Present: Who are you?

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ Desired: Who do want to be?

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ Action: What has to happen for that to happen?

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________

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the happiness habit exercise booklet

Connection Present: I like being with?

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ Desired: I want to connect with?

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ Action: What has to happen for that to happen?

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the happiness habit exercise booklet

Code Present: What do you believe now?

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ Desired: What new beliefs do you want to adopt?

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ Action: What has to happen for that to happen?

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________

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the happiness habit exercise booklet

Freedom Present: What are you free to do and be now?

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ Desired: What freedoms are you prepared to embrace?

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ Action: What has to happen for that to happen?

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the happiness habit exercise booklet

Impact Present: Where do I have the most impact currently?

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ Desired: Where would I like to have maximum impact?

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ Action: What has to happen for that to happen?

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the happiness habit exercise booklet

Safety Present: What activities create safety for you?

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ Desired: What new activities could enhance that experience?

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ Action: What has to happen for that to happen?

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the happiness habit exercise booklet

Competence Present: Who are you really good at now?

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ Desired: What would you like to get better at?

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ Action: What has to happen for that to happen?

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________

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the happiness habit exercise booklet

Exercise: Identifying Your Hierarchy of Values Moving Towards (MT) Values

My MT Values

My MA Values

Achievement Action Admiration Adventure Ambition Awareness Beauty Challenge Character Cheerfulness Children Comfort Communication Courage Creativity Dignity Education Empowerment Enjoyment Environment Equality Excellence Fairness Family Finances Fitness Flexibility Forgiveness Freedom Friendship Fun Generosity Gratitude Growth Happiness Health Home Honesty Honour Imagination Integrity

Moving Away (MA) Values Aggression Anger Anxiety Bitterness Confusion Corruption Debt Deception Depression Despair Distress Emptiness Envy Failure Fear Frustration Greed Guilt Hate Hostility Humiliation Infidelity Insecurity Jealousy Loneliness Manipulation Negativity Nervousness Panic Rage Recrimination Remorse Resentment Revenge Sadness Self-Criticism Self-Doubt Self-Pity Shyness Stubbornness Uncertainty

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the happiness habit exercise booklet

Exercise: Personal Hierarchy of Values What I want to attract

What I reject

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the happiness habit exercise booklet

Exercise: Moving Towards Values Value 1

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ Value 2

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ Value 3

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ Value 4

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the happiness habit exercise booklet

Value 5

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the happiness habit exercise booklet

Exercise: Moving Away From Values Value 1

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ Value 2

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ Value 3

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ Value 4

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the happiness habit exercise booklet

Value 5

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the happiness habit exercise booklet

Exercise: Provoke Yourself into Action Present: What would you have done differently if a gun was put to your head?

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ Desired: What could you do now in the light of this?

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ Action: What has to happen for that to happen?

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the happiness habit exercise booklet

Exercise: The Roles I Play Sample Roles

My Roles

Sample Roles

Advisor

Homemaker

Aunt

Husband

Breadwinner

Instructor

Brother

Manager

Care Giver

Mother

Coach

Partner

Companion

Salesperson

Counsellor

Self

Daughter

Sister

Director

Student

Employee

Therapist

Facilitator

Trainer

Father

Uncle

Friend

Volunteer

Grandparent

Wife

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the happiness habit exercise booklet

Exercise: My Key People and Tribute Statements Role:

Key Person:

Tribute Statement:

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ Role:

Key Person:

Tribute Statement:

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ Role:

Key Person:

Tribute Statement:

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________ Role:

Key Person:

Tribute Statement:

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the happiness habit exercise booklet

Role:

Key Person:

Tribute Statement:

______________________________________________________ ______________________________________________________ ______________________________________________________ ______________________________________________________

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the happiness habit exercise booklet

Figure 7: Role Management Technique – Personal

Me

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the happiness habit exercise booklet

Figure 9: Role Management Technique – Professional

Me

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the happiness habit exercise booklet

Figure 11: My Bio-Imprint Statement Inspirational Quotation

What I Seek

What I Reject

Who I Am

Who I Affect

Accomplishments

Inspirators

Resources

Appreciation

Motivators

Mood Lifters

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the happiness habit exercise booklet

A Simple but Effective Daily To Do List To Do

Who

How long

When

First Step

Does this fit in with your Bio-Imprint Statement?

Can you delegate?

+/- 20%?

What else will be affected?

When?

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the happiness habit exercise booklet

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