Re-Engage & Recharge: Your Path Forward

Objective: To practice applying mindful re-engagement strategies to your personal goals.

Instructions (15 minutes):

1. Choose a Goal (2 minutes): Think about one New Year's objective or personal goal you've been working on where you might have experienced a pause, setback, or dip in motivation. Write it down.
   Goal:
   
   
   
   
   
   

2. Identify the Setback (3 minutes): Briefly describe the challenge, pause, or setback you encountered. What happened? How did it make you feel?
   Setback:
   
   
   
   
   
   
   
   
   
   
   

3. Acknowledge Without Judgment (3 minutes): Take a moment to simply observe the thoughts and feelings that arise when you think about this setback. Instead of criticizing yourself, try to acknowledge these feelings neutrally. Write down what you notice without adding judgment.
   What I notice (without judgment):
   
   
   
   
   
   
   
   
   
   
   

4. Practice Self-Compassion (3 minutes): Write a kind, supportive statement to yourself as if you were talking to a friend who experienced the same setback. How would you offer comfort and understanding?
   Self-compassion statement:
   
   
   
   
   
   

5. Brainstorm Small Steps Forward (4 minutes): Based on your goal, identify 1-2 tiny, manageable actions you could take in the next 24-48 hours to re-engage. These should be so small you almost can't say no to them.
   Small steps:
   
   
   
   
   
   

6. Share & Reflect (In Small Groups): Share your insights and chosen small steps with your group. Listen to others and offer supportive feedback.

Re-Engage & Reflect: Group Discussion

Objective: To deepen understanding and share insights from the 'Re-Engage & Recharge' activity and connect strategies to broader life contexts.

Instructions (10 minutes):

Facilitate a group discussion using the following prompts. Encourage participants to listen actively and build upon each other's ideas.

Discussion Prompts:

1. Acknowledging Without Judgment:

   • What was it like to simply observe your feelings about a setback without immediate self-criticism? Was this challenging or insightful?
   • Can you share an example of a thought or feeling you acknowledged without judgment during the activity?

2. Practicing Self-Compassion:

   • How did it feel to write a kind, supportive statement to yourself? Did it shift your perspective at all?
   • Why do you think self-compassion is often harder to offer ourselves than to a friend?

3. Small Steps Forward:

   • What were some of the "tiny" steps identified in your groups? How do these small actions help overcome inertia?
   • Can you think of other areas in your life where breaking things down into small steps could be beneficial?

4. Broader Application:

   • Beyond New Year's resolutions, how can these strategies (acknowledging without judgment, self-compassion, small steps) help you navigate other life fluctuations or challenges?

5. Personal Takeaway:

   • What is one key insight or strategy from today's session that you plan to actively practice in the coming week?

My Mindful Momentum Journal: Reflecting on Resilience

Objective: To encourage deeper personal reflection and commitment to mindful re-engagement strategies.

Instructions: Take some quiet time to thoughtfully respond to the prompts below. There are no right or wrong answers – this is your space for personal exploration.

1. Redefining Momentum: After today's session, what does the phrase "mindful momentum" mean to you? How is it different from simply "pushing through" or forcing yourself to continue?
   
   
   
   
   
   
   
   
   
   
   
   

2. Shifting Perspective on Setbacks: Before this lesson, how did you typically view setbacks or moments of lost motivation? How has your perception started to change (if at all) after exploring acknowledgment without judgment and self-compassion?
   
   
   
   
   
   
   
   
   
   
   
   

3. Integrating Self-Compassion: Think about a specific situation in your daily life (work, personal, hobbies) where you can intentionally practice self-compassion this week. What will that look and feel like?
   
   
   
   
   
   
   
   
   
   
   
   

4. My Tiny Step Commitment: What is one very small, actionable step you will commit to taking in the next 24-48 hours related to a goal you've paused? Write it down and consider why this particular step is manageable.
   My tiny step:
   
   
   
   
   
   

5. Drawing on Inner Strength: What inner strengths (e.g., patience, curiosity, resilience, self-awareness) can you draw upon when you face future dips in motivation? How will you remind yourself of these strengths?
   
   
   
   
   
   
   
   
   
   
   
   
   

Mindful Momentum: Sustaining Motivation & Resilience - Teacher Script

Introduction: Setting the Stage (10 minutes)

(Slide 1: Mindful Momentum: Sustaining Motivation & Resilience)

"Good morning/afternoon, everyone! Welcome to 'Mindful Momentum: Sustaining Motivation & Resilience.' I'm really glad you're here today to explore a topic that touches all our lives, especially when we set ambitious goals like New Year's resolutions.

(Slide 2: Today's Journey)

Our objective today is to equip you with practical mindfulness techniques, self-compassion, and re-engagement strategies. Why? Because we want to help you prevent burnout, cultivate a growth mindset, and strengthen your ability to adapt and persevere through life's inevitable ups and downs, ultimately fostering a deeper sense of inner strength.

To kick things off, let's do a quick check-in. What's one small goal you're currently working on, and what's a common challenge you face in sticking with it? No need for big answers, just a brief thought. Turn to a partner or share with the group if you feel comfortable."

(Allow 3-5 minutes for brief sharing/discussion)

Understanding Motivation & Resilience (15 minutes)

(Slide 3: The Ups & Downs of Motivation)

"As many of you shared, motivation isn't a constant, steady flame. It's more like a wave – it ebbs and flows. When your motivation is high, you feel unstoppable. But what happens when it dips? When you hit a snag, or simply lose interest for a bit? How does that affect your goals?

(Slide 4: What is Resilience?)

This is where resilience comes in. It's not about avoiding setbacks; it's about how you respond to them. Resilience is that incredible ability to recover quickly from difficulties, to adapt positively in the face of adversity, and to even see challenges as opportunities to learn and grow.

(Slide 5: Mindfulness: Your Inner Compass)

So, how do we cultivate this resilience, especially when motivation dips? Mindfulness can be our inner compass. It helps us to simply observe our experiences – our thoughts, our feelings about setbacks – without judgment. It creates a vital space between you and your automatic reactions. It's about 'just observing.'

Let's try a very short practice right now. Find a comfortable position. You can gently close your eyes or soften your gaze. Just bring your attention to your breath. Notice the inhale, notice the exhale. No need to change anything, just observe. If your mind wanders, gently bring it back to your breath. (Pause for 1-2 minutes for breath awareness practice).

Open your eyes when you're ready. What did you notice? Even that brief pause can help us create a little space."

Mindful Re-engagement Strategies (15 minutes)

(Slide 6: Strategy 1: Acknowledge Without Judgment)

"The first strategy for re-engagement is to Acknowledge Without Judgment. When you hit a snag, it's okay to not be okay. Notice your feelings – frustration, disappointment, apathy – but resist the urge to criticize yourself. Simply acknowledge: 'I'm feeling [emotion] right now.' This simple act can disarm the power of negative self-talk.

(Slide 7: Strategy 2: Practice Self-Compassion)

Building on that, our second strategy is to Practice Self-Compassion. Treat yourself with the same kindness and understanding you would offer a dear friend who was struggling. Recognize that imperfection and struggle are part of the human experience. A simple phrase can be powerful: 'This is a moment of suffering, and suffering is part of life.'

(Slide 8: Strategy 3: Small Steps Forward)

And finally, to truly re-engage, we need to take Small Steps Forward. Remember the saying: 'Inch by inch, anything's a cinch!' Break down your goal into the tiniest possible action. Focus on consistency, not intensity. Even a 5-minute effort counts as progress. What’s the smallest thing you can do to move forward?

Now, let's put these into practice. I'll hand out the Mindful Momentum Activity. In your small groups, you'll choose a goal, identify a setback, and then apply these three strategies. You'll have about 7 minutes for this activity."

(Distribute Mindful Momentum Activity. Circulate and provide support.)

Group Discussion & Reflection (10 minutes)

"Alright, let's bring it back together. I hope that activity gave you a chance to actively think about these strategies. Using our Mindful Momentum Discussion Guide, let's discuss some of your insights.

(Facilitate discussion using prompts from the Discussion Guide)

Individual Reflection & Commitment (10 minutes)

(Slide 9: Keep Your Momentum!)

"To wrap up, I want you to take a moment for individual reflection and commitment. I'm handing out the Mindful Momentum Journal. This is for you to reflect more deeply on what resonated today and to commit to one specific mindful re-engagement strategy for the coming week.

(Distribute Mindful Momentum Journal. Allow 5 minutes for initial journaling.)

As Lao Tzu wisely said, 'The journey of a thousand miles begins with a single step.' May you all keep your mindful momentum going, one kind and courageous step at a time. Thank you for your active participation today!"