Luminosity- the radiant power emitted by a light-emitting object;
the manifestation of inner joy and purpose

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Free Resources By Dr. Laura Alfonso Free Printables Free Weekly Activities Send me the Luminous morning email with the therapeutic worksheet for the day and the transformative journal prompt. (Worksheets and prompts correspond with TikTok series.) Email* Send me the TikTok series Luminous email Please send me the free gift too!

I hope you love it! I designed this journal to be inspiring, motivating and transforming. It's packed with all the latest research-backed and effective techniques for increased wellbeing and self-growth. Techniques shown both in the psychological literature and through my experience in therapy to actually work! All of this presented in a beautiful, easily digestible and ready to use format. There are daily companion podcasts, morning and night, that can be accessed using the QR code below or the link below. The morning podcasts are designed to start your day off right whether you listen to them first thing or on your drive to work. Some people even like to listen to the morning podcasts and complete the Morning Journal the night before to get ready for their day. There is no right way. Use the journal the way it works for you! I hope you feel the transformation over the course of using the journal. Journals are available on Amazon . Download the journal pages and listen to the companion podcast each morning and night. Download Journal For each journal page, there is an accompanying podcast. The Luminous Journal November Standard quality The Luminous Journal November Print quality Journal Podcasts Find the Morning Journal Podcast and the Night podcast for each date here. OR Go to Podcasts

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Retreats with Dr. Laura Alfonso Retreats Retreats Dr. Laura Alfonso's individual initial consultations are designed to help you explore yourself and your goals are. Through this sessions, you can shape the person you want to be and the work towards achieving your goals. Together, you and Dr. Alfonso will create a plan for how to achieve your goals. The plan will be personalized and tailored to your needs, including short-term and long-term goals. Read more about Dr. Alfonso's philosophy here. Book a session today and begin your journey towards becoming your most luminous self.

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About Dr. Laura Alfonso About Thank you for checking out my website. Luminosity with Laura is all about guiding you to your most luminous self. Becoming your most luminous self means clearing out the old models and behaviors that no longer work for you, keeping the ones that do, and embracing new energy that lets you shine. I'm so excited for you all to explore my website and see all I've created to guide you on your journey to your most luminous self. My website is full of ways to make changes, stay motivated, and be inspired. Most of it is free and it's my gift to you because I believe all women should have access to the knowledge and research-backed techniques to live joyously, mindfully and empowered. On my website, you can find my podcast, Luminosity with Laura, dedicated to exploring joy, intention and purpose, teaching you research-backed techniques for achieving these, and also, keeping you motivated and inspired to keep growing and shining daily. Daily Lights are my podcasts that are short daily relaxation, visualizations, breathing and meditation exercises, making sure you start your day glowing and with intention. Night Lights guide you in wrapping up your day with mindfulness and gratitude. In addition to those podcasts that you can use each day when you wake up and right before you fall asleep, my podcast is packed with all you need for luminosity. Here, on my website, you'll also find all my free gifts for you, including worksheets, exercises and printables to help you grow, push you to see things in a new way, try out new behaviors and inspire you. On my blog, you can find an array of short reads meant to inform, motivate, calm, and delight you. Subscribe to both my podcast and blog to keep the luminosity coming daily. Also, join the Luminosity with Laura Facebook community to connect with others who are becoming their most luminous self. The most powerful tools along your journey are motivation, inspiration and accountability. At the Luminous Shop, you can get my Luminous Monthly Journal. This journal is a powerful tool to keep you on track on your journey. It's all too easy for powerful changes to seem insurmountable or to make powerful changes and then slip back to old ways. This monthly journal is like "having a coach and therapist beside your bed when you wake up and when you fall asleep each night, cheering for you, motivating you and inspiring you. A coach that you can keep on your desk or slip in your purse and have with you all day. It's more too the weekly exercises are therapeutic, transformative. The only thing that made sure I kept on this journey, even when it gets tough to keep shining." Lastly, I offer therapy/coaching sessions, in-person or online. During sessions, I am dedicated to helping you achieve your goals and become the most luminous version of yourself. With individual (in-person or online) and group sessions, we will explore your past, present, and future to shape the you that you want to be. Using empirically-validated approaches and techniques, I help you to break free from past behaviors and thoughts that no longer serve you and embrace new cognitions and behaviors that bring your light to the world. My approach is compassionate, non-judgmental, and tailored to your unique needs, circumstances, and goals. Start the journey to your most luminous self!

JOURNEY TO YOUR LUMINOSITY GET STARTED NOW 01 Subscribe to everything Luminous 02 Follow my TikTok Series 03 Listen to the Podcast 04 Transform with The Luminous Journeys 05 Sign up for the worksheets for my TikTok series 06 Book a session with Dr. Laura Alfonso The Journey Series To play, press and hold the enter key. To stop, release the enter key. Follow my TikTok series for transformation Contact GET IN TOUCH Contact me or book an appointment to Start Your Journey to Your Most Luminous Self Submit Thank You!

Weekly Activities By Dr. Laura Alfonso All free weekly activities below. Send me the Luminous morning email with the therapeutic worksheet for the day and the transformative journal prompt. (Worksheets and prompts correspond with TikTok series.) Email* Send me the TikTok series Luminous email Please send me the free gift too! Thought Record Activity Research shows that we all fall into thinking traps (i.e. cognitive distortions) that make us feel stuck, limit us, and/or sadden us. Recognizing our thinking traps (a.k.a. cognitive distortions) can help us change them. You can find a list of cognitive distortions here . This week, using your list, complete the Thought Record on page 2. Take your time to try and uncover your automatic thoughts and the feelings and thoughts they lead to this week. Then, once you have identified the cognitive distortion, replace it with a rational thought. If you need guidance with this activity, listen to Thought Record on my podcast, @luminositywithlaura Although cognitive distortion work is hard, you'll see the results! Download contains 5 pages Download Neurolinguistic Programming of Automatic Thoughts Neurolinguistic programming (NLP) is based on the premise that language can change our neurological processes. After you have worked on identifying your cognitive distortions, uncovering your automatic thoughts and learning to reframe and challenge them (using the List of Cognitive Distortions , Thought Record Weekly Activity , and Cognitive Distortions Rx ), you should use this printable to use NLP to help you challenge your automatic thoughts with rational thoughts. If you need guidance with this activity, listen to NLP for Automatic Thoughts on my podcast, @luminositywithlaura Although cognitive distortion work is hard, you'll see the results! Download F.R.E.E. Technique for Emotion Regulation We are often blindsided by our anger or our emotional dysregulation. Before we have time to think, our cortisol levels rise and we physiologically and psychologically go into fight-or-flight mode. This printable, using the F.R.E.E. Technique, allows us to develop a plan for when we become emotionally dysregulated. Having a plan on how to respond means that with work you can override your fight-or-flight response that often leaves you acting out emotionally in destructive ways. Use these two printable to come up with a Regulation Plan and then, over the next week, practice using the F.R.E.E. Technique whenever you feel yourself becoming emotionally dysregulated over the course of the week. If you need guidance with this activity, listen to FREE Technique for Dealing with Anger on my podcast, @luminositywithlaura Soon you'll find your calm and be free of emotional upheaval! Download contains 2 pages Download Mindset: Weekly Plan Mindset is the lens through which we see the world. Most often we move through life with a lens we do not observe, evaluate or challenge. From mindset, intentional awareness, personal power, adaptability and resilience flow. This free weekly activity plan centers around mindset work and guiding you from observing your own mindset, challenging it, replacing and then internalizing a new mindset. Mindset work is tough work since our mindset is buried down deep in our subconscious or deeper but it's transformative work, changing the way we see the world and opening doors we did not know were there before. If you want to take a deeper dive, check out The Luminous Journal on this website and make a journey of it. Download contains 2 pages Download

Sample Podcasts October 15 The Luminous Journal Sample October 18 The Luminous Journal Sample October 24 The Luminous Journal Sample

Printables By Dr. Laura Alfonso All free printables below. Send me the Luminous morning email with the therapeutic worksheet for the day and the transformative journal prompt. (Worksheets and prompts correspond with TikTok series.) Email* Send me the TikTok series Luminous email Please send me the free gift too! G.L.A.D. Research shows that Gratitude is very important for well-being. This printable helps in the practice of Gratitude. Using the mnemonic, GLAD, for Grateful, Learned, Accomplishment and Delight, the worksheet can be filled out daily to incorporate Gratitude into your life. If you need guidance with this activity, listen to GLAD for Happiness on my podcast, @luminositywithlaura Try it for a week and see the results! Download S.M.A.R.T. Research shows that how we choose our goals is important for goal success and feelings of achievement. This printable helps you set S.M.A.R.T. (Specific, Measurable, Achievable, Realistic, Time-bound goals) to set you up for success which is important for feeling fulfilled and accomplished. This worksheet can be filled out whenever you are planning out your goals. If you need guidance with this activity, listen to SMART Goals on my podcast, @luminositywithlaura Try it and see the results! Download Coping Techniques Research shows that using coping techniques can significantly lower stress and enhance well-being. Although this may seem obvious, many people do not have a specific coping technique they use when they are feeling stressed and/or emotionally dysregulated. Knowing what coping technique works best for you and practicing it regularly when you are not dysregulated will make your chosen coping technique even more powerful when you need it. This printable has a list of coping techniques that you can try to find which ones resonate for you. Then, make them a part of your daily routine so when you need them the relaxation response they bring is powerful. You can listen to my Coping Techniques podcast on @luminositywithlaura Try them and see which works for you! Download List of Cognitive Distortions Research shows that we all fall into thinking traps that make us feel stuck, limit us, and/or sadden us. Recognizing our thinking traps (a.k.a. cognitive distortions) can help us combat them. This printable lists and defines the common cognitive distortions so you can recognize which are the ones you use which is the first step in casting off these thinking traps. If you'd like to hear my discussion of these cognitive distortions, listen to Cognitive Distortions on my podcast, @luminositywithlaura Try to identify yours, look out for them during your day and then, use these two printables, Cognitive Distortion Rx and Thought Record , to begin to help you change them. Although cognitive distortion work is hard, you'll see the results! Download Cognitive Distortions Rx Research shows that we all fall into thinking traps that make us feel stuck, limit us, and/or sadden us. Recognizing our thinking traps (a.k.a. cognitive distortions) and then doing activities that challenge them are the key to becoming free of them. This printable has a list of treatments for each cognitive distortion. Once you have figured out your automatic thoughts using the weekly activity, Thought Record , use this printable to think about the disadvantages and advantages of each cognitive distortion and learn how to cast them off. If you'd like to hear my discussion of these cognitive distortions, listen to Cognitive Distortions Rx Part 1 on my podcast, @luminositywithlaura Although cognitive distortion work is hard, you'll see the results! Download Download contains 5 pages Cognitive Distortions: Benefits and Costs Research shows that cognitive distortions that we use daily make us feel stuck, limit us, and/or sadden us. Recognizing our thinking traps (a.k.a. cognitive distortions) and then doing activities that challenge them are the key to becoming free of them. Sometimes in therapy a sticking point is that these cognitive distortions worked at one point. They were adaptive. The problem then is that we often still use our pattern of thinking even when they are no longer adaptive or useful. Figuring out the benefits and costs associated with the patterns of thought you use often helps people decide to reframe their automatic thoughts. This printable has a list of treatments for each cognitive distortion. Once you have figured out your most often used cognitive distortions, you can use this printable to identify their costs and benefits. If you'd like to hear my discussion of how to use this printable, listen to Cognitive Distortions Benefits and Costs on my podcast, @luminositywithlaura Although cognitive distortion work is hard, you'll see the results! Download Thought Detective Extraordinaire Once we have identified our primary cognitive distortions, there are a number of ways to work with them. We can challenge them in a multitude of ways. Challenging them and gathering evidence for why they may not be true often takes their power away which is great news because it leads to a decrease in depressive and anxious symptomatology. This printable is one technique for challenging your cognitive distortions. This worksheet asks you to gather the evidence for or against your story. When something happens in our world we all make stories up to make sense of what happened. Sometimes there is not a lot of evidence for the stories we believe. If you'd like to hear my discussion of how to use this printable, listen to Thought Detective Extraordinaire and Costs on my podcast, @luminositywithlaura Although cognitive distortion work is hard, you'll see the results! Download Power of the Story This worksheet is challenging but extremely effective in demonstrating first, how we create our reality and second, that there is choice in that. In the center of the worksheet you record the event. Using an event that is a source of sadness or anxiety or stress to you will optimize the benefit of this worksheet. Once you have put the event in the center circle, then start telling stories about the event. Try to include the one you have told yourself about the situation. Then come up with five other stories that could be other possible interpretations of the event. An important part of this worksheet, is then putting the feeling you would feel if each story was true. This is a very powerful demonstration about how the story we choose to tell ourself often determines what we feel which means to a large extent we can decide how we feel in response to an event. If you'd like guidance on how to use this printable, listen to The Power of the Story on my podcast, @luminositywithlaura Download Cognitive Defusion: Let's go to the movies This worksheet introduces one of the most powerful techniques in ACT Therapy. ACT Therapy is centered around the idea of unhooking from thoughts that do not serve you. The very simplified and general idea is to have clients realize that they are not their thoughts and that when thoughts lead to feelings and behaviors that make them sad, anxious, stressed etc it is because they have 'fused' with a thought or in other words gotten hooked by a thought. In therapy, this is one of the most powerful techniques in ACT Therapy. There are a number of skills and techniques that a client can learn to not get hooked by a thought. The one introduced on this worksheet is Cognitive Defusion and this is just one way to develop it. If you'd like guidance on how to use this printable, listen to the Let's go to the Movies podcast on, @luminositywithlaura Alternatively, this is also part of my TikTok series on Cognitive Distortions. Download Cue-Controlled Relaxation Cue-Controlled Relaxation is a powerful technique that pairs your physical and psychological relaxation with a physical cue. This can be an extremely powerful tool when you feel yourself getting stressed about something. Once you have made a strong connection between your body and mind's relaxation and a physical cue (e.g. pushing down on your palm with your thumb), you can now use that physical cue anywhere to help yourself calm. If you'd like guidance on cue-controlled relaxation, listen to Cue-Controlled Relaxation on my podcast, @luminositywithlaura Although cognitive distortion work is hard, you'll see the results! Download Fill Your Cup Living your life daily with intentionality and in a way that is aligned with your values is linked with wellbeing. The Fill Your Cup printable allows you to think about your days and how you choose to fill them. Next, it asks you to reflect on your values and allows you to think about whether your days are reflecting your values or are they being filled up with reacting to events that are happening or to other people's needs. This printable guides you toward living your days with intentionality, filling them with what you value. If you'd like further guidance related to intentionally filling your cup, listen to Fill Your Cup: Living with Intentionality on my podcast, @luminositywithlaura Living with an intentional commitment to your values is a step toward luminosity. Download Staying Mindful All Day Mindfulness has been linked to reduced symptoms of depression and stress, enhanced focus and attention, improved emotion regulation and improved self-awareness. The Staying Mindful All Day printable gives you ideas on how to incorporate mindfulness into your day. Do an experiment and try it out for three days. During those three days do as many mindfulness practices as you can. The printable tells you where you can go to begin to incorporate mindfulness into your day. Commit to mindfulness and watch how living in the now instead of worrying about the future or regretting the past can transform your day. Download Choice Point This worksheet adapts one of the strongest tools in Acceptance and Commitment Therapy (ACT) developed by Russ Harris. I have found this to be one of the most effective interventions in therapy. ACT Therapy is centered around the idea of unhooking from thoughts that do not serve you. The very simplified and general idea is to have clients realize that they are not their thoughts and that when thoughts lead to feelings and behaviors that make them sad, anxious, stressed etc it is because they have 'fused' with a thought or in other words gotten hooked by a thought. The goal of the worksheet is to help clients understand that instead they have reached a choice point and have a decision of whether to move toward or away from the value-aligned life they are committed to building. If you'd like guidance on how to use this printable, listen to the Choice Point podcast on, @luminositywithlaura Alternatively, this is also part of my TikTok series on Cognitive Distortions. Download Friend-love Party Checklist Having relationships with people who love and care for you is essential for happiness. A feeling of connectedness is linked to well-being. People who are connected to others in meaningful ways report greater feelings of self-love. Throw you and your friends a friend-love party. Talk about what you love about each other and you'll find that each person will leave feeling more in love with who they are. Give it a shot. You may find you and your friends throw one every month! Download Mindset Mindset is the lens through which we see the world. Most often we move through life with a lens we do not observe, evaluate or challenge. From mindset, intentional awareness, personal power, adaptability and resilience flow. This free weekly activity plan centers around mindset work and guiding you from observing your own mindset, challenging it, replacing and then internalizing a new mindset. Mindset work is tough work since our mindset is buried down deep in our subconscious or deeper but it's transformative work, changing the way we see the world and opening doors we did not know were there before. If you want to take a deeper dive, check out The Luminous Journal on this website and make a journey of it. Download Emotion Regulation Strategies Emotion regulation skills are necessary to be able to use all the psychological skills you have. For example, you may have great communication skills, the ability to communicate your thoughts and feelings clearly while showing empathy but probably the moment you are emotionally upset, all those skills go out the window. While you are angry or sad or disappointed or vulnerable you may not be able to If you want to take a deeper dive, check out The Luminous Journal which will be focused on emotion regulation in December and make a journey of it. Download