© Tara V. 2013
iThrive + Stanford Escondido Village Led By: Tara Viswanathan
Special Guest Life Coach: Sanne Lim November 21, 2013
© Tara V. 2013
HOW DO YOU WISH TO LIVE YOUR LIFE?
© Tara V. 2013
iThrive + Escondido Vil lage Present:
HOW DO YOU WISH TO LIVE YOUR LIFE?
POSITIVE PSYCHOLOGY & LIFE COACHING EVENT
PROGRAM OUTLINE
1. Meditation: Create a Space to Reflect 2. Vision: Visualize Your Future Self 3. Strengths: Understand Your Strengths 4. Values: Define Your Values 5. Roadmap: Linking Today with the Future 6. Introduction to Goal Setting & Vision Boarding BONUS RESOURCES 1. 24 Character Strengths Handout 2. Wheel of Life Exercise 3. Lululemon Goal Setting Worksheet 4. Blank Pages for Reflection
© Tara V. 2013
1 . Meditation: Create a Space to Reflect
Breath Focus Exercise 1. Count breath cycles silently in the mind from 1 – 10. 2. Label the breath silently in the mind: “inhale” and “exhale”. 3. Notice physical sensations of the breath, for example air through the nose,
in the mouth, movements of the chest or belly.
How Did that Feel?
Notes:
© Tara V. 2013
2. Vision: Visualize Your Future Self
“Without a vision of where you’re going how can you develop a plan to get there and how will you know when you’ve arrived? Without a vision of where we would like to be, we can continue hiking various trails through life, climbing mountain after mountain, only to discover each time that we’ve arrived somewhere we really don’t want to be.”1 Let go! Dream Big!
• Where do you live? What does it look like? Who is there with you? • What are you doing? Work? What kind? Where? With whom? For which
purpose? • What else is going on in your life? Hobbies? Interests? Travels? Passions? • Do you have a family? What kind of family life are you living? Do you have
kids? How many? • What do you look like? How does your body feel? What are you wearing? • How do you feel inside? What emotions do you experience? What is the
essence of you? Maybe you are thinking “I am someone who...(wakes up happy; has time to make pancakes in the morning; who walks on Wall Street to work...)”
• What does your future self remember from the past 5-10 years? • What does your future self want you to be aware of to make the journey
from where you are today to where you future self is? • What advice would your future self give to you? Use the next page to describe your vision.
1 (“Mission, Vision, Values & Goals” by David Grusenmeyer, PRO-DAIRY, Cornell University)
© Tara V. 2013
In 5/10/20 Years, I See Myself…
© Tara V. 2013
TRANSITION: Vision to Strengths and Values: Why it Matters
Living an authentic life = living according to your values and using your strengths
• Research tells us that living authentically is important for our sense of happiness.
© Tara V. 2013
3. Strengths: Understand Your Strengths
• Remember that a strength is usually something you are good at AND it
gives you positive energy when you use that strength. • Learned behaviors are things you do well but they do not energize you.
They may have become deeply rooted in you over time, so they are easily confused with strengths.
Identify five personal strengths (out of 24 common character strengths)
1.
2.
3.
4.
5.
Start thinking about how you have made use of these strengths before, and how you might utilize them now.
Notes:
© Tara V. 2013
4. Values: Define Your Values “Core values are the principles and standards at the very center of our character, and from which we will not budge or stray.”2
The following list is small representation of words or phrases that illustrate values. You may also prefer different words to describe your values. Sample Values List:3
On the next page, identify 10 values that are most meaningful and true to you and rank them. Use this space to brainstorm what values are important to you before you rank them.
2 “Mission, Vision, Values & Goals” by David Grusenmeyer, PRO-DAIRY, Cornell University 3 © Sanne Lim. Adapted from material from Hands-On Coaching: An Introduction by instructors Melanie DewBerry-Jones and Alicia McLucas, Core Strengths Coaching Program, SFSU 2012.
Humor Connectedness Love Adventure Independence Freedom Integrity Contribution Peace Vitality Trust Spirituality Service to Others Community Honesty Performance Empowerment Full Self Expression Health Athleticism Creativity
Joy Risk Taking Health Recognition Accomplishment Collaboration Friendship Wisdom Nurturing Aesthetics Tradition Consistency Flexibility Loyalty Calmness Excitement Faith Security Money Innovation …Brainstorm Your Own!
© Tara V. 2013
“My Top 10 Values”: Identifying Your Values4
1) Please write down your top 10 values. 1 = most important. 2) Then rank how you are honoring these values today on a scale from 1 - 10.
• 1 means the value is not being honored in your life. • 10 means it is honored completely and all of the time. • “Honoring” refers to whether you are living your life according to the
value; whether that value guides your choices and actions in life. Please remember there are no “correct” answers. This is all based on your experience and daily life. Also, values can change, so this is a great exercise to do with regular intervals to check in with yourself.
Value Honored (1-10)
1. _____________________________ _____
2. _____________________________ _____
3. _____________________________ _____
4. _____________________________ _____
5. _____________________________ _____
6. _____________________________ _____
7. _____________________________ _____
8. _____________________________ _____
9. _____________________________ _____
10._____________________________ _____
4 © Sanne Lim. Adapted from material from Hands-On Coaching: An Introduction by instructors Melanie DewBerry-Jones and Alicia McLucas, Core Strengths Coaching Program, SFSU 2012.
© Tara V. 2013
5. Roadmap: Linking Today with Your Future
Figuring out how to reach your vision starts with discerning how your values play out in your life today and which values were honored in your vision. The goal is to figure out how your strengths can support living a life according to your values and ultimately living and breathing that vision. By Yourself, Reflect On: • Which values did you see in your future self visualization? • How much or little do your honor the specific values in your life today? • Which strengths do you make use of today? How have you used your
strengths before? How can you use them to integrate your values into your life?
• What do you see in your life today that links you to your future self? How can you live your life today in a way that supports your vision? Which strengths and values do you need to focus on?
o Try to be a detective in your own, current life and spot the habits, behaviors, choices, people, actions that are in line with the vision you had for your future self?
o Which might you want to let go of or change? o How can you utilize your strengths in this work?
Notes:
© Tara V. 2013
With a Partner:
Share an authentic moment to identify values, strengths and how to build on them.
• Reflect on your own on a story from your life where you honored one of your values.
• Share the story with a partner. • Reflect on
o which values the storyteller wishes to work on to live more according to his or her vision;
o how he or she can do this, utilizing their strengths and connecting to the strong and positive feelings that arise when you recall what living in alignment with your values feel like
o what specific goals the storyteller can set to incorporate the strengths and values into daily life
o how the storyteller can support him/herself; what reminders might work for them
Notes:
© Tara V. 2013
6. Introduction to Goal Setting & Vision Boarding
Create a visual reminder that will inspire you to keep going with the process of incorporating your values into your life, using your strengths and journeying with and towards your vision.
1. Vision of future self: Focus area (or general) 2. Which values you wish to work on honoring 3. A goal in relation to your vision and values
a. Write them down, otherwise they are mere ideas b. The written format will also serve as motivation and a reminder c. Break it down to small steps d. Make the goal and steps measurable and with a time frame
4. Steps on your path to reach that goal 5. Which strengths you can utilize and how 6. How you will celebrate when you fulfill specific steps or the overall goal
Notes:
© Tara V. 2013
MY IDEAL LIFE…
© Tara V. 2013
AP
PREC
IATI
ON
OF
BEAU
TY &
EXC
ELLE
NCE
Ap
prec
iatin
g be
auty
, ex
celle
nce,
and
/or
skill
ed p
erfo
rman
ce in
va
rious
dom
ains
of l
ife
SPIR
ITU
ALIT
Y Ha
ving
cohe
rent
bel
iefs
ab
out t
he h
ighe
r pu
rpos
e, th
e m
eani
ng
of li
fe a
nd th
e m
eani
ng
of th
e un
iver
se
FORG
IVEN
ESS
& M
ERCY
Fo
rgiv
ing
thos
e w
ho h
ave
done
wro
ng; a
ccep
ting
the
shor
tcom
ings
of o
ther
s;
givi
ng p
eopl
e a
seco
nd
chan
ce; n
ot b
eing
ven
gefu
l
BRAV
ERY
Not
shrin
king
from
th
reat
, cha
lleng
e,
diffi
culty
or p
ain,
act
ing
on co
nvic
tions
eve
n if
unpo
pula
r
CREA
TIVI
TY
Thin
king
of n
ovel
and
pr
oduc
tive
way
s to
conc
eptu
alize
and
to d
o th
ings
CURI
OSI
TY
Taki
ng a
n in
tere
st in
on
goin
g ex
perie
nces
for
its o
wn
sake
; exp
lorin
g an
d di
scov
erin
g
GRAT
ITU
DE
Bein
g aw
are
of a
nd
than
kful
of t
he g
ood
thin
gs th
at h
appe
n;
taki
ng ti
me
to e
xpre
ss
than
ks
HOPE
Ex
pect
ing
the
best
in
the
futu
re a
nd w
orki
ng
to a
chie
ve it
HUM
ILIT
Y &
MO
DEST
Y Le
ttin
g o
ne’
s
acco
mpl
ishm
ents
spea
k fo
r the
mse
lves
; not
re
gard
ing
ones
elf a
s m
ore
spec
ial t
han
one
is
PRU
DEN
CE
Bein
g a
care
ful a
bout
o
ne’
s ch
oic
es;
no
t ta
kin
g
undu
e ris
ks; n
ot sa
ying
or
doin
g th
ings
that
mig
ht
late
r be
regr
ette
d
CITI
ZEN
SHIP
W
orki
ng w
ell a
s a
mem
ber o
f a g
roup
or
team
; bei
ng lo
yal t
o th
e gr
oup
FAIR
NES
S Tr
eatin
g al
l peo
ple
the
sam
e ac
cord
ing
to n
otio
ns
of fa
irnes
s and
just
ice;
not
le
ttin
g pe
rson
al fe
elin
gs
bias
dec
ision
s abo
ut o
ther
s
LOVE
Va
luin
g cl
ose
re
latio
ns w
ith o
ther
s, in
pa
rtic
ular
thos
e in
w
hich
shar
ing
and
carin
g ar
e re
cipr
ocat
ed
KIN
DNES
S Do
ing
favo
urs a
nd g
ood
deed
s for
oth
ers
PERS
ISTE
NCE
Fi
nish
ing
wha
t one
st
arts
; per
sistin
g in
a
cour
se o
f act
ion
in sp
ite
of o
bsta
cles
INTE
GRIT
Y Pr
esen
ting
ones
elf i
n a
genu
ine
way
; tak
ing
resp
on
sib
ility
fo
r o
ne’
s fe
elin
g an
d ac
tions
OPE
N-M
IND
EDN
ESS
Thin
king
thin
gs th
roug
h an
d ex
amin
ing
them
fr
om a
ll sid
es; w
eigh
ing
all e
vide
nce
fairl
y
LOVE
OF
LEAR
NIN
G
Mas
terin
g ne
w sk
ills,
topi
cs, a
nd b
odie
s of
know
ledg
e, w
heth
er o
n o
ne’
s o
wn
or
form
ally
HUM
OU
R Li
king
to la
ugh
and
teas
e; b
ringi
ng sm
iles t
o ot
her p
eopl
e; se
eing
the
light
side
SELF
-REG
ULA
TIO
N
Regu
latin
g w
hat o
ne
feel
s and
doe
s; b
eing
di
scip
lined
; con
trol
ling
on
e’s
app
etit
es a
nd
em
otio
ns
LEAD
ERSH
IP
Enco
urag
ing
a gr
oup
of
whi
ch o
ne is
a m
embe
r to
get t
hing
s don
e an
d at
the
sam
e tim
e m
aint
ain
good
re
latio
ns w
ithin
the
grou
p
SOCI
AL IN
TELL
IGEN
CE
Bein
g aw
are
of th
e m
otiv
es a
nd fe
elin
gs o
f ot
her p
eopl
e an
d on
esel
f
VITA
LITY
Ap
proa
chin
g lif
e w
ith
exci
tem
ent a
nd e
nerg
y;
feel
ing
aliv
e an
d ac
tivat
ed
PERS
PECT
IVE
Bein
g ab
le to
pro
vide
wise
co
unse
l to
othe
rs; h
avin
g w
ays o
f loo
king
at t
he
wor
ld th
at m
akes
sens
e to
on
esel
f and
to o
ther
s
From
Cha
ract
er S
treng
ths
and
Virtu
es: A
Han
dboo
k an
d C
lass
ificat
ion
by P
rof C
hris
Pet
erso
n an
d Pr
of M
artin
Sel
igm
an
The
24 C
hara
cter
Str
engt
hs
tran
scen
denc
e
tem
pera
nce
just
ice
hum
anity
cour
age
wis
dom
Thes
e ar
e st
reng
ths
we
all
poss
ess.
Whi
ch o
f th
em a
re s
trong
est
in y
ou?
© Tara V. 2013
© Sanne Lim. Adapted from material from Hands-On Coaching: An Introduction by instructors Melanie DewBerry-Jones and Alicia McLucas, Core Strengths Coaching Program, SFSU 2012.
Wheel of Life
Description
The sections each represent an area of your life. (You could change the naming, if you like.) How satisfied are you right now with each area on a scale from 0 to 10? Shade each piece accordingly. The center of the circle = 0. The outer line = 10. This visual tool can help you get clarity on what works in your life and where you can find energy and positivity. It also shows you the areas where it might be extra helpful for you to focus your personal development work.
© Tara V. 2013
my
visi
onm
y go
als
visi
on a
nd g
oals
wor
kshe
et
PERSONALCAREER HEALTH PERSONALCAREER HEALTH PERSONALCAREER HEALTH
1 yea
r
5 ye
ar
Vis
ualiz
e yo
ur li
fe in
10 y
ears
.W
hat w
ould
you
dar
e to
do
if yo
u kn
ew y
ou c
ould
not
fail?
Des
crib
e w
hat y
ou s
ee, h
ear,
and
feel
in y
our i
deal
life
.W
ho is
ther
e? H
ow d
o yo
u sp
end
your
tim
e?
Whe
re d
o yo
u sp
end
your
tim
e?
App
ly T
he 6
Cor
e Co
ncep
ts:
Rem
embe
r:
Exam
ple:
I w
ill s
ave m
oney
for
scho
olI
save
$10
,000
for
my
MBA
by
Sept
embe
r 12
quan
tifia
ble
& s
peci
ficpr
esen
t ten
se
trickle back
by-w
hen
date
affir
mat
ive,
con
cise
1. Po
ssib
ility
4. A
udac
ity2.
Vis
ion
5. F
orm
at3.
Bal
ance
6. In
tegr
ity
10 y
ear
by w
hen