Weekly Activities
By Dr. Laura Alfonso
All free weekly activities
below.
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
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!​​
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
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.
