Ask Sylvia

could I ask Karen about a product called easy fiber-prebiotic- the only ingredient is dextrin. This is recommended by my pharmacy for constipation. Thank you.

Answer: Karen says it’s a form of soluble fiber so that’s probably why they gave it to you. Lots of ways to add fiber naturally in the diet and there are also probiotic strains that can be helpful. If your pharmacist recommended it, they probably know your needs better than I would:-) I like to recommend “p” foods to help people “poop” lol. Pears, prunes, plums…

Hello! I have been watching some of your business podcasts- and also you recommended to me that I consider writing articles about relevant topics (with highly searched words) to post on the web. Can you advise me how to do this? Do I go to Google, and set up an account and post the article there? Thanks.

Answer: You want to know what your audience would look for. For example my audience looks for ‘How to dress after 40’. So I write an article on exactly that topic. I make sure that keyphrase is in the heading, any subheadings, in the seo title and description etc. You will find an extensive guide on how to prepare your pages so they get ranked in Google and other search engines at https://moz.com/beginners-guide-to-seo

There is no need to submit to Google. If your website is setup properly, Google will find you.

I recommend doing keyword research first to see what your audience looks for and how difficult it is to rank for for a keyword phrase. There is a free tool at https://kwfinder.com/

Please note though that this is a long-term strategy. It takes time for Google to know, like and trust you. However, writing articles is also a great way to learn how to communicate with your audience. It’s important to write but it’s also important to connect with your audience in other ways and try more one on one connections.

Hello, Sylvia
I don’t have a question. I just wanted to tell you that I’m moving from passive action to massive action. I love to plan and daydream, but sometimes that’s all I do. Your course has encouraged me to stop dreaming about change and do the work to live change. I want to move to a new location so I am interviewing contractors to spruce up my current home to attract a buyer. I’m also exploring new areas I might like to live in. I want to live someplace with a different atmosphere. Also, I’m interested in reviving my creative writing talents. I was a poet in college, but I lost that part of me while making a living. So I’m taking an online writing course. Thanks for spurring me into action.

Answer: I love it! I look forward to seeing how you progress!

C: conversation with someone, a third person comes and starts a conversation with my conversation partner and the conversation goes on and I am not included in the conversation
T: Am I not interesting enough that I can be included and it’s rude from the other person to start the conversation although the person had a conversation with me
F: disappointed, not interesting enough, like I am a fifth wheel,
A: after some time I say I need to go if I can’t step into the conversation
R: try to find someone else to talk

Even if I find someone else to talk, it makes me a bit angry and I have the feeling that I am not worthy to talk to, that I am not good enough, that the others don’t show respect as they step rudely into my conversation.

Answer: In order to get a good understanding of what’s happening you first need to get your model cleaned up.

The C needs to be PURELY factual. Not being included can be an opinion. It’s possible that because you have that opinion you don’t include yourself in the conversation.

Also you 2 very different thoughts in the T line:
Am I not interesting enough that I can be included and

Iit’s rude from the other person to start the conversation although the person had a conversation with me. You need to seperate these 2 thoughts as they can lead to different feelings

C: person starts talking to a person I’m talking to
T: Iit’s rude from the other person to start the conversation although the person had a conversation with me
F: disappointed
A: after some time I say I need to go if I can’t step into the conversation, try to find someone else to talk
R: I become uninteresting and needy and rude (since you’re now leaving the person you’re talking to – you have no idea how she feels about the situation….)

Question your initital thought? Is it really rude? Does this not often happen? How would you be in the conversation if you didn’t think of this as rude but an opportunity to meet another person? How could you create a different result for yourself?

Now also create a model with your other thought you had about the C. It’s never the c that makes you feel disappointed or uniteresting, it’s always your thought about it.

C 17 year old daughter moved out
T I hate that my daughter is so close to my sister and follows her advice not mine
F anger resentment
A rumination zero contact with my sister my daughter feels torn
R daughter doesn’t share things with me when they involve my sister’s family daughter hangs out with them alot

Answer: The result is always about you. And I believe that the result here is that you have more disconnection with your daughter which is not what you want right?
I also think you need to be more specific on the C. Your though seems to relate more on your daugher’s perceived closeness with your sister. What is the exact C though?

if you feel anger and resentment instead of acceptance and appreciation for her decison, she will feel judged which doesn’t create connection and she may not want to talk to you.

What if her spending some time with your sister is the best thing for her right now?

How would you communicate with your daughter if you felt acceptance or even happiness that she feels close to your sister?

What if she could both be close to you AND your sister?

What is the reason that you hate your daughter spending time with your sister?

Ask yourself these questions and feel all the feelings that come up. What thoughts cause these feelings?

Write it all down and do some models on what comes up.

Also remember, you can’t control the actions of your daughter but you can ALWAYS control your thoughts about them. Those thoughts are what create the final result.

I have decided on the idea of a coaching business for people who are newly retired and suffering from insomnia. What is my next step? do I write an article providing tips?

Answer: there are many next steps that you can take. Have you brainstormed all the ideas?

Remember as a coach initially there are 3 main steps.
1. Meet / reach as many people as possible.
2. Tell them what you do
3. Make offers to help them.

What are the best ways that you can reach your people? What suits your personality best?

In one of the coaching calls you mentioned a podcast about Facebook groups – could you tell me the link, please?

Answer: The podcast that I was referring to in my last coaching call was the Mind Your Business podcast, episode 361.

Another great episode on creating a successful group is this episode of Marketing Made Easy podcast

I also found this one that sounds promising: https://www.amyporterfield.com/2018/03/202/

p. 31: I don’t get what I shall write in the second exercise – what exactly do you mean with options instead of possibilities – the difference isn’t clear to me.

There is no difference. Sof just refer to the word you like best. You can see everything as options or as possibilities.

What questions do I ask myself to get clarity on the vision I want for my life?
How to remain focused and not to get side tracked?

Answer the questions in the getting clariry and making decisions workbook.

Stay focused on one thing. See it all the way to completion before you start anything else. Do your own self coaching every day.

I have the feeling that my emotions aren’t in balance. How can I achieve this?

First you need to describe balance. What would it mean if your emotions were in balance?

How can I overcome stress?
How can I find a good work-life balance?
How can I find new motivation?
How can I deal better with conflicts? I often avoid them if possible?

How would you answer these questions? How would you even define stress or work-life balance or motivation or conflict?

How can I improve self-awareness? E.g. to find belief systems and emotions/feelings?
By doing the work and especially taking yourself through the awareness step in the self coaching formula.

How can I plan my day if I can’t really plan because of small children who come first and sleep when they want to sleep or don’t sleep at all and you don’t have a babysitter.

I’ve coached you on this before. What if you planned for that to happen? Do your self self coaching on this and provide a model.

As I’ve mentioned before asking multiple very generic questions is not helpful. They all come from a place of helplessness. And if you present your questions in this way I cannot help or coach you.

Focus on ONE thing. Do your models on it. Follow the self confidence formula process and take the action. Bring one thing to completion. That is how you will be able to answer all your own questions as you will learn how to coach yourself and take action and get a result.

You say that a decision can’t be a mistake – it’s only the thought about it… however, when I e.g. invest money and I lose the money, it is a fact that the decision was a mistake – so it’s not only my thought…. where am I wrong?

Answer:

When you made the decision it was the right decision.
You made the decision with the best information you had at the time.
You may not be happy with the outcome of your decision but that doesn’t mean your initial decision was bad.

It is not a fact that the decision was a mistake. We know that it isn’t a fact because not everyone would agree.
Your thought could be “That was a mistake” but it isn’t the only thought available.
It is possible that someone who loses all the money they put into an investment could have a very different thought “That was the best thing that ever happened to me because I learned something I wouldn’t have learned otherwise.” There are hundreds of other thoughts available as well.
Right now, you have a thought error that there is only one positive thing that can come out of an investment but what if you’re wrong?

This could be some amazing work to do because the amount of money you have will never create your emotions. You will always create your emotions from the way you are thinking about your money. You have all the power. You don’t have to give it to your money. Isn’t that amazing?

could you suggest an alternative thought to challenge this
T: I have to get into good books of other people
Thanks
Neera

Answer: I’m happy to give suggestions but I first want to see the complete model and get some of your own ideas first.

Update from you:

C: phone call to boss
T: I have to get him to talk to me nicely
F: Ignored victimized Disheartened and despair
A: Talk in a weak small voice.
Try to say things in a way to please him.
Second guess what he wants.
Hang on to his every word
R : Victimized. Unsuccessful in pleasing him and getting back in his good books

Intentional Model
C : Phone call to boss
T : Its not my job to teach him how to speak to me.
F: pressure to please is off. Im relieved and lighter
A : can talk calmly . to the point. eagerness to please is not there. doing extra things is not there
R : I get my power back. No longer a victim

Intentional model
C: Phone call to boss
T : Say and listen to what he has to say. Be brief and to the point .No discussion
F; Anger Hurt victimized
A: Reactive
R: victimized

Answer: Your first intentional can work. Have you tried that?

Of course your second one isn’t useful as it keeps you in victim mode.

Other thoughts to consider:
– he is allowed to talk the way he wants to talk
– I can not change him. I can only change the way I react to him
– Others can’t make me feel anything, unless I let them

You can stick to your first intentional model or try on one of the others and practise believing that. Let me know how it goes.

I am not clear on what happens now with the program
is my membership being renewed automatically on a monthly basis?
If so what are the topics for this month? Irena

Answer: Yes, once you’ve signed up for TPA membership after your first month in the Self Confidence Formula, your membership will be automatically renewed each month unless you cancel (which needs to be done 5 days before your membership expires). Topic for next month is Getting Clarity and Making Decisions.

What are the topics for the next months?

ANSWER: The topic for the coming month will be Getting Clarity and Making Decisions; a hugely important skill that can help you in many areas of your life.

Topics you can expect the coming year in no particular order include:

Money mindset and confidence around money
How to feel better and create emotional balance
Overcoming buffering
Improving your body image
Goal setting
Career & business mastery
Doing the impossible
Relationships and connection
Time management and getting it done

My obstacles are
Holding on to my dreams and prioritizing my goals no matter how insignificant they might be.
Blaming other people for not achieving my goals
Buffering with food, dilly dallying.

I am unable to convert the above into strategies and take specific actions.
Please guide me

Answer: Of course you are able to come up with strategies. First get really clear on the obstacles. Start with ONE thing you want. Write down all the obstacles to get it. Anything that comes up. Write a strategy for each single obstacle. Start implementing the first strategy. You may like to bring a list of obstacles to a coaching session and we can turn them into strategies together.

You may also like to do a model on the thought ‘I am unable to convert the above into strategies and take specific actions.’ because of course, that is the real problem. Why are you choosing to think that?

Do you use special planning programs which you can recommend or do you use a simple calendar?

Answer: I mainly use my Google calendar.
I use note pads to write my ideas down (or the basic notes app on apple) during the week but once a week I plan and put all my actions into the calendar for the week. That’s what I look at.
For my team I use an app called Asana, but that’s only necessery when you work with a team.

I found out that I have problems to describe my feelings – do you have tips on how to improve this?

Further, I have problems to find motivating thoughts – what can I do to find them more easily?

Answer: what if you did know? Don’t tell yourself that you don’t. Just keep on talking as you describe what’s going on. Just sit there for 5 minutes or more and don’t allow yourself to do anything else. There are no right or wrong answers here. Just exploration.

As for motivating thoughts, think of one. Practise that and see if that works. If not, try another one. if you google motivating thoughts, you will find 100s of ideas and quotes to get you started.

How do I change the belief that I can’t charge money or not much money for an offered service?

Answer: you do that the same way you’d change any other belief.

Become aware: become aware of why you have that current belief? Be really curious? Do you have proof? (see step 1 of the SCF).

Believe: then you are going find a new thought that you also believe. (SCF step 2)

Every single thing that is happening is exactly right, on time, on purpose, and for you.
If life is simply what it is, then you are able to enjoy it as it is. There is nothing to lose and you can go after any desire you truly want.

Ok – but then my question has arisen – why shall I work hard when every single thing happens at the right time on purpose? You want to tell me that I can go after any desire and that I should work hard but when life is simply what it is and everything is happening is exactly right – why shall I work hard? Somehow these sentences tell me that I can’t influence life then. What can I tell my mind that it thinks what you have intended to tell my brain?

Answer: I can understand your question. That’s how I used to feel. But I have come to the conclusion that you still want to create more, because it’s simply more fun. Or it’s hard and that’s part of the challenge. That’s my experience at least. (see also the workbook text under point 3). I When I don’t argue with reality and am able to be happy now, I can make decisions from that place. My choice has always been to discover what more is possible for me. My growth becomes the purpose. Not because I have to, but it’s just more fun and I want to get out of life as much as I can. I want to discover its full potential for me.

You can also decide to do nothing and be happy and be content with the way things are. That’s always a choice. And that’s perfectly fine too.

I don’t think these exercizes imply that you can’t actively change things. They simply make you aware that you can’t change things that have already happened and it’s much better to fully accept them and make the best decsions right now. The ONLY time when you can actively change things is with your actions right now. In this current moment.

I can understand what you mean with every single thing that happened or is happening is exactly right, on time, on purpose, and for you with many things in mind. In many things, I can see something positive but not always. E.g. my son has a cardiac anomaly. How can I see something positive in this? How can this be right and on purpose?

Answer: I understand this is not easy. The first thing to do is to accept it and not resist it. When you resist what is happening, when you argue with reality, you always suffer. If you find it hard to come to terms that this on purpose or on time, perhaps don’t use those phrases and start with these questions: How can I accept this situation fully? How can I think about this circumstance in a way that gives me the results I want in life?

I know that it’s sometimes hard to accept the concept that things are on purpose, but the only reason I use that is that there is no benefit to believe that it’s not. It’s happened. It’s a fact. If you’re still wishing it wouldn’t have happened, it will prevent you from opening up to what can still be positive. Byron Katie’s books can help with this work and understand it better.

Hi Sylvia,

You said in the last call that this month is also about buffering and the last lady was a great example for this. I felt so similar with her! Will we get a workbook on the topic of buffering this month? Cause I think I need a plan, exercises what I can ask myself in those situations. That would be a great help.

Thanks a lot for everything you do!

Answer: all the workbooks this month help to reduce buffering as we are learning WHY we are buffering. If we can let go of not feeling enough, of not accepting what is, of people pleasing and process and allow the feelings that come up, that is the best thing you can do for yourself to stop buffering. Our next call will be about emotional eating and buffering, so I encourage to submit any questions around this topic in a coaching request.

Hi Sylvia,

I am not sure about the model for the first day – shall we do it with the thought the world should be different or on a thought that we have in this area. E.g. here is my model. I still have problems creating them. Is it OK?

C: Corona virus
T: Corona is a terrible disease
F: terrified
A: I don’t go for a holiday, in a restaurant and I work from home
R: My boss doesn’t like that I work from home although it is my right, I don’t do things which I normally love

Thanks

Answer: This is a good example of a model where you want the world to be different. Even though you only mention in your thought line that corona is a terrible disease, You want things to be different than they are because you want to do what you’ve always done.
I don’t feel that ‘my boss doesn’t like that I work from home although it is my right, belongs in the result line though. That is a different model.
Your current result from this model is that you don’t do things you normally love. You think it’s because of the corona virus, but it’s really because of the thought that corona is terrible, which makes you feel terrified.
What if you accepted the current reality more? How else can you think about the corona virus? Because even though you may think that this is factual, it doesn’t serve you. So it’s not helpful to keep on thinking it. Arguing with reality always makes us suffer.

Hi Sylvia,

I know module 3 and I know it intellectually that I should allow a feeling – I know there is fear and it is normal and not a problem – I know that but nevertheless my brain goes around it and I feel it in my body. Do you have some more tips on how to accept this feeling not only intellectually but also with your heart?

Answer: Allowing an emotion is a practice. Most of us have certain emotions coming up for years and we are used to suppressing them. Awareness is key. And then you coach yourself. You write down your thoughts about it. You do a model. You may have to do this repeatedly. You may have to write a lot in the beginning. What is your brain so afraid of. Go to the worst case scenario. Would you be able to cope? Feel the feelings when you think of that. Remember it’s a practice. Just as with exercize, you need to get better at this. And you get better by doing this repeatedly. By coaching yourself and getting coached. All the steps in the Self Confidence Formula help with this. The assignments for this month will help too as you will learn to accept and embrace all aspects of yourself. Even the fear.

Hi Sylvia,

I know and I understand the 1/3-1/3 rule. However, I have broad hips and a big belly, so I have the feeling that my tops need to cover my belly but then I put my body in half. Do you have ideas on how I can still accomplish the 1/-2/3 rule?
Thanks.

Answer: Tops often look much nicer if they don’t completely cover the belly. Or you can use a vertical line with asymmetry. You’ll want to combine the golden ratio rule with the guidelines for hiding the belly. https://40plusstyle.com/how-to-hide-your-belly/ Same for your hips. Downplaying does not mean that you have to hide them. Guidelines for the pear shape are athttps://40plusstyle.com/how-to-dress-a-pear-shaped-body/

Perhaps do a model on your thought that tops need to cover completely?

I loved your style talk. I thought that after listening to the style talk I would have to invest in a whole new wardrobe. Not true, once I understood the (1/3. 2/3 ) rule I can wear my current clothes and the outfits look so much better. It is amazing how much of a difference this makes.
How do you organize your outfits? do you hang all the elements of an outfit together ie. the skirt, top, cardigan, belt on one hanger? Because I forget what I put together that looked so good and some reason I don’t want to take a picture and post these pics in my clothes closet. Irena

Answer: Great to hear you liked my style class and that you’ve already found new outfits in your own closet! I hang all my clothes by function and then color. So all white blouse together, then pink etc. Then all skirts by color etc. Some women organize by outfit but I like to mix and match clothes so that works for me. Style students loved to photograph good outfits and put them in a the Stylebook app. Or you can just add them to your phone. Something you could consider. In the end you’re the boss of your closet, so just do what works for you.

How can I get a copy of your bucket list. You talked about it in one of the coaching calls.
Thanks!

Answer: You can download it here.

When we last spoke we talked briefly about being an introvert. I have struggled with this all my life and am uncomfortable with being in the spotlight and in new social situations although it didn’t stop me from doing some difficult things (public speaking and FaceBook live for example). I was heartened when you said you are also an introvert. Could you give any tips or advice on how I can overcome my ‘small self’ and learn to enjoy, or at least feel positive, about this?

I don’t have a model for this at the moment but am trying to work though this using the ABLE model as I think it is the one big thing that is holding me back.

Answer: what feeling would you like to create for yourself? Start there and create a model from it. What thought would create that feeling?
Also, you can also just accept your introvertedness as being part of yourself. It’s part of who you are. I get anxious quite a bit and want to hide quite a lot too. That’s part of who I am. I’m reluctant to share too much of myself on social media and that’s ok. I can embrace all of it. I can find other ways to connect. It’s a topic we’ll dive deeper into next month.

I tried to change my model

C: I don’t declutter things which are in good condition
T: I am emotionally attached to the things
F: overwhelm, weird, negative feeling in my stomach/throat/head, very sad, anxiety, stupid (even if I threw things away – how could I do so?)
A: I don’t throw things away anymore
R: Nothing changes, I can’t get a tidy house as I have too many things and I forbid myself not to buy new stuff

I hope this model is better.

I tried the intentional model but somehow they don’t work

C: I don’t declutter things in good condition
T: I can do so, I want to have a feeling of ease
A: do the declutter/organize tasks
R: I declutter and organize half an hour every day

This problem has occurred:
 I can do it but nevertheless I have the bad feeling inside me. Often, I am not happy that I let the stuff go and I have problems with it for a longer time, I even cried once afterward but it was too late, the stuff was gone – so far, this hasn’t changed. I don’t feel the ease, which I want. The weird thing is that I like it when some of my rooms are tidy and clean.

I hope that you can help me to get into the right direction
Thanks

Answer: you need to make sure that the circumstance is neutral. Right now it’s not as people can still have all kinds of questions around (eg decluttering means different things to different people.) You can’t get a clear idea of what’s going on when you you don’t sepearate your thought about a NEUTRAL cirumstance.

Here is an example model that may give you more insight. Notice that it’s your thoughts that determine what the stuff means. You could also think that it’s ok to have a lot of stuff. It’s not the stuff that is the problem here; it’s your thoughts about it. Of course you may redo this and make it so it’s true to you, but keep the C neutral, limit the thought to one sentence and the feeling to just one. If you have different thoughts or feelings around the stuff in your house, do different models on each of the thoughts you want to investigate. Only when you truly UNDERSTAND why stuff in the house is a problem for you, investigate how you can do an intentional model. Don’t go there too quickly

C: stuff in my house
T: There’s too much of it and I need to let go of some of it
F: anxious
A: don’t throw away anything, don’t buy anything new
F: Anxious

Can you give an example? Cause it’s a fact that I failed.

Answer: yes it’s useful to do a model on that. But what is the actual fact? ‘I failed’ is not a fact as it’s subjective. Describe the ‘fail’ as a circumstance in one sentence. Remember, you should be able to prove it in a court of law and everyone would need to agree on what you present as the circumstance.

Then write down your thought about that ONE particular circumstance and build your model from there. eg. I consider that a fail.

Then describe the feeling (one word), action (can be multiple) and result (what the actual outcome for yourself).

Start by focusing on ONE thing you want to achieve. Apply the formula. Achieve that. Go to the next item.

E.g. I can’t answer questions like – when are you in a flow? What did you love to do when you were a child?

Answer: Keep answering yourself these questions and write down everything you can think of. Do a bit of brainstorming. Never tell yourself you don’t know. You do know. All the wisdom is right inside you. You just need to go and find out.

Answer: I’m going to devote a whole month on decision making but here’s my advice in a nutshell:
a decision is simply a commitment to a thought, feeling, and action that creates a result. In other words: a committed action driven by a committed thought

When you make a decision you move forward and take action. When you don’t make decisions, you stay stuck. Give yourself 2 hours. Make a decision. Act upon it and make it the best decision ever.

Answer: all the questions

Dear Sylvia,

My friend told me that she does EFT and meditations to lose her bad beliefs. What do you think about those? Do you think those methods are helpful?

Thanks a lot,

Lee

Answer: yes these can definitely help. They can be additional tools to use if you like. (don’t skip on the thought downloads and doing your models and self coaching.) Meditation is very useful to let you focus on the current moment. EFT can be used as a way to add a new belief. I don’t have a lot of experience with this, but I recently found this free app that can help with EFT: https://www.thetappingsolutionapp.com/

Yes I think this is true, because most of this affirmation focuses on something you don’t want. If you keep focusing your brain on the word messy, that’s what it will give you.

I know you have the word NOT in there but it’s only a small part of the sentence and all the brain hears is MESSY. You want to use words for your affirmation and beliefs that the brain can attach to in a positive way. You want to focus on things you WANT. Much better to say: I want to be organized or I’m a person who is is very tidy.

How can I believe the sentence, the thought, so that I feel it? Only by imagination? What if I can’t imagine it in my head properly?

Pick a thought that feels true to you. It doesn’t have to be imagination or wishful thinking. In fact it’s better if it isn’t. The feeling needs to be real.

The thought ladder on page 11 – Do I do it from one thought to the next, i.e. practice one thought, put it into practice and then I try to imagine the next thought, put it into practice and then the next?

You only move to the new thought when you fully believe the previous thought.

The exercises in module 2: Shall I only work with one thought or shall I write down everything, so all the results I want in my life and in the following exercises everything which comes to my mind for these results?

First, you write down everything. (thought download). Then you select one goal that you want to work on first. It’s always best to work on ONE goal at them time.

Shall I only practice one thought at one time or how many are enough – e.g. on p 20 you write I should write down all the new thoughts? How many are too many? I am afraid that I can’t put them into practice and imagine them if there are too many.

No, these are just thoughts that you like to record. New things you want to believe about yourself. These thoughts are more general. I would pick a selection from the list, record them and then listen to them from time to time.
I recommend you only work on one thought to practice for your most important goal.

I have a problem with the thought – I am not my mind – I am the watcher of my mind. I thought that I can change thoughts, so that I can influence my mind or am I wrong in my interpretation?

Sometimes we feel that our thoughts define us. I think this, so it must be true. You always want to question the thoughts. Are they true? Then choose your thought on purpose. Also, if a thought or statement doesn’t speak to you (or you don’t need it) don’t use it. Yes, you are in complete control of your thoughts and can change them at any time.

I often read the interpretation I’m enough, I am good as I am – however, I am afraid that this makes me stand still – so that I say – I’m enough, so why should I go forward but on the other hand I understand that the affirmation also says that I can be confident, that I shouldn’t only see my flaws – how can I solve the problem in my head?

You are enough. But when you truly feel that, you get energized. You want to grow. Feeling good about ourselves often results in the opposite. It’s always a choice though. I feel that I am enough but I still have a strong desire to grow to explore the next version of myself. (it’s not going to be better, just different).

P. 20 – shall I write down only generic thoughts – so thoughts which always fit or also thoughts which apply to my goal?

You can do both. I would record thoughts that are generic and that you like to listen to on a regular basis (just to remind yourself). I would thought to work on, for the one goal that you have chosen to work on first.

If I don’t exercise a lot because I don’t like it, can I use the thought exercising can make fun as a new thought in the hope that it will be fun in the future or would this sentence be too much?

You can but only use it if you believe it. Also ask yourself: how can I make exercising fun? Another trick: what do you love to do but only allow yourself to do when your exercise (for example I love listening to podcasts and books but only allow myself to do that when I’m walking / exercising – now I always look forward to that part of the day).

Shall I only work on one thought per week?

Up to you but I recommend focussing on one goal. Once you’ve accomplished that, move to the next one.