Engage all your senses—sight, sound, smell, touch, and body feelings—when visualizing an outcome or scenario to make the mental rehearsal more powerful and effective.
Develop self-awareness to recognize when conditions or your personal state are not optimal for a task, and trust your intuition to back down or postpone to avoid negative consequences.
Practice mindfulness meditation to train your mind to quickly return to a calm, centered state, helping you manage stress and respond thoughtfully rather than react impulsively in chaotic or emotionally charged situations.
View significant challenges, difficulties, or tragedies as opportunities for personal growth, learning, and discovering valuable insights or ‘silver linings’.
Identify and actively challenge your own ‘mental governors’ or self-imposed limitations, and seek external perspectives from trusted friends or mentors who can often see your true capabilities more clearly.
Recognize that you have the power to choose how you respond to any situation, regardless of external events, and that your perception and chosen response shape your experience.
Before engaging in a difficult conversation, visualize the best possible outcome, including positive reactions and feelings, to manage anxiety and prepare for a constructive dialogue.
Before a challenging task or performance, visualize the ideal scenario, running through it perfectly in your mind to enhance preparation, confidence, and mental readiness.
When planning for complex or risky situations, visualize potential problems and identify ‘islands of safety’ or contingency plans to ensure preparedness for unexpected challenges.
View your mind as a tool that can be trained through consistent practice to work for you, making it more effective in achieving desired states and actions.
Understand that meditation is not about eliminating thoughts or distractions, but about repeatedly finding moments of peace and calm within challenging or chaotic circumstances.
Use meditation to ’tune the dials’ of your mind, reducing mental static and white noise, making it easier to enter a flow state and focus effectively.
Engage in mindfulness meditation to improve your communication, leading to more thoughtful, less reactive, and kinder interactions.
Develop the skill of letting go of worries, trivial concerns, and self-criticism through meditation, fostering greater acceptance of your present situation.
Prioritize self-care for both your mind and body to maintain a state of homeostasis, which helps you recover faster from stress and emotional upset.
Shift your focus from ‘Is this worth dying for?’ to ‘What do I live for?’ to identify and pursue activities that genuinely make you thrive and feel alive.
When experiencing an injury or significant life change that impacts your identity, actively use mental tools to explore who you are beyond your roles and activities.
Regularly conduct a thought experiment: imagine losing all your current roles and physical abilities, then define who you would still be and how you would want to show up in the world.
When experiencing self-doubt or negative thoughts, use the phrase ‘The story I’m telling myself is…’ to recognize them as subjective narratives rather than objective truths.
Cultivate self-compassion by embracing the mantra ‘begin again’ at any moment after making mistakes or experiencing setbacks, allowing yourself to restart with kindness.
Develop strong conviction and confidence in your abilities and goals, recognizing that self-doubt and second-guessing are primary obstacles to achievement.
Utilize meditation apps to maintain accountability and consistency in your daily meditation practice, even for short durations like 10 minutes.
Incorporate breathwork and short visualization into your morning routine to center yourself and prepare mentally for the day ahead.
Counter the scarcity mentality by viewing other women’s success as a positive force that elevates everyone, rather than a competitive threat.
When parenting, avoid making exceptions or ‘dumbing down’ activities for girls, treating them as equally capable to foster confidence and break through societal limitations.
Strive to share your authentic process, including struggles and self-doubt, on social media to promote vulnerability and counter unrealistic portrayals of life.
Acknowledge and normalize feelings of self-doubt and hypocrisy when engaging with major causes; redirect energy from self-criticism towards positive accountability and collaborative solutions.
Determine your unique ’lever’ or area of influence (e.g., social media, company connections, voting) and actively use it to advocate for climate action.
Periodically make short phone calls to your congressional representatives to voice your concern about climate change, as this feedback is reportedly scarce but impactful.
Consciously ‘vote with your dollars’ by supporting companies and organizations that demonstrate a commitment to sustainability and positive environmental impact.