At key moments in the Bodyswaps experience, useful notes are added to the learner’s virtual journal as a memory prompt that they can refer back to, as and when required.
In VR, learners access their journal by looking at their avatar’s left hand. On other devices, it can be accessed via a ‘burger menu’ in the top left corner of the screen.
This document collates the journal entries in relation to the individual activities for this course.
Objective
Become your best future self
Goals
Discover your personal values
To identify your own personal values, ask yourself these questions:
Examples of purpose statements
What is a growth mindset?
The term ‘growth mindset’ was coined by psychologist Carol Dweck. She said that people tend to adopt one of two mindsets – a fixed mindset or a growth mindset.
In basic terms, either you believe that your intelligence is static, or you believe that you have the capacity to become smarter if you try. Dweck demonstrated that developing a growth mindset helps people to become more successful.
The Pygmalion effect
Another psychologist, Robert Rosenthal, proved how important your mindset and self-beliefs are when he discovered something called the Pygmalion effect.
One person might be better at something than another right now, but both have the ability to learn and to be a little bit better than they were the day before. When someone really believes in their own potential to improve themselves, they will begin to improve much faster than their peers.
Make a plan
Taking the first steps to becoming more resilient is easier than it sounds. Start by asking yourself three questions:
What will I START doing?
First, think about where you want to be – your huge goal for the future. Then try to think of one thing that will help you move closer to that goal, starting today!
It could be something directly related to your goal – like spending some time researching your area of interest. But it could also be something small – like entering the room with a smile, or setting your alarm half an hour earlier in the mornings.
What will I STOP doing?
Next, try to think of something you have a habit of doing that could be holding you back. This could be anything at all, but here are a few examples:
What will I CONTINUE doing?
Finally, think about what you’re already doing that’s pushing you in the right direction.
If you’re proud of the fact that you’re doing it, then it’s probably worth continuing!
Dear Anxiety
I used to think you were my friend, and I know you only exist to protect me. But this isn’t working.
You’re not helping me. You keep me awake at night imagining all the things that could go wrong. You make me feel scared, worried, even physically sick.
I’m on to you, anxiety. You’re not protecting me, you’re smothering me. The things you make me worry about aren’t dangerous. Most of them never even happen. I don’t need to be protected from them.
So I’m evicting you. All this time you’ve been trying to convince me that you’ve come from somewhere else to save me, but you haven’t. You’re not real – you’re just a thought in my head. I created you, and I’m the only one who can un-create you.
I choose right now to stop worrying about the past, or the future. I choose to accept each moment, and focus on the things I can control, and connect with my life.
Thanks for listening, anxiety, but I don’t need you anymore. Slowly, one breath at a time, I choose to let you go.
Yours rebelliously,
[your name]
Break it down
To achieve a huge goal, you first have to determine what that is. Once you’ve set your direction, you need to break the ambition down into smaller steps. Think about your goal and ask yourself:
Good, bad, hard to say
This activity is inspired by a Taoist parable about a farmer who loses his horse. When his neighbours sympathise, he responds: “Good, bad, hard to say.”
Later, the horse returns with two wild horses, his neighbours remark on his good fortune. Again, he responds; “Good, bad, hard to say.”
As the story continues to unfold, we learn that luck can be paradoxical — bad luck can become good luck (and vice-versa). It’s all a matter of time and perspective.
Process vs person-focused thinking
There are two ways of thinking when something doesn’t go your way.
When you’re facing a challenge, try to adopt a process-focused approach – you’ll be much more likely to succeed next time!
Common sources of doubt
Examples of positive affirmations
Permission to be awesome
I give myself permission to be awesome.
I will not be embarrassed to stand out – I will shine brightly.
From this day forward, I grant myself permission to change what needs changing.
I will chase my dreams, and let go of negative thoughts.
I will celebrate my successes, and learn from my mistakes.
I promise to proudly be myself, because I am more than enough.