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The Sadness Diet© - Day 3 (Create A Vision Board)

Remember “Sadness is always temporary. This too shall pass away”

Thank you so much for joining in our Sadness Diet and the journey to happier times

Method we will use is called “IGROWS” (Issue, Goals, Reality, Options, Willingness and Smiles)

Welcome Back

Hope you are feeling ok today. If you are feeling a bit low, I just want you to stop and take 2 minutes to add the feel good factor to this moment.

Instant Feel Good
  1. Sit down.

  2. Breathe in slowly and Breathe out Slowly ( do this a couple of times).

  3. Say - I am so grateful and happy to be alive to see another day.

  4. Think and focus on something that makes you feel happy or my favourite “wake up I feel happy boom, boom, I feel like dancing around boom boom, and now I am dancing line no one’s watching boom, boom”.

  5. Smile – Just spend a few seconds smiling, and then I want you to give out a couple of big laughs (hahaha)

Hope you feel a bit better – you should really try and do the above every morning, last thing at night or at any moment you need a quick pick me up. You could also create your own routine and feel free to send it to me.

Summary of Activities We Completed Yesterday (Day 1 - Dealing with the Issue)

Yesterday, the idea was for us to focus on one thing that made us sad but that we have control over and write down what we wanted to happen about it (Our Goal).

Feedback from Yesterday

How did you get on yesterday? I would love for you to feedback on this blog or email me especially if you need help with any of the activities.

Where you able to complete all the activities? If not don’t beat yourself up, you just need to find a way to complete each activity as it will really equip and empower you with the tools you need to be happier.

Today, Using Our IGROWS Model We Will Focus on our Goals Still

Today, we will look at creating a vision board to help bring our goals alive and compiling some positive affirmations to go with our goals.

A vision board is about using images and powerful words to make our goals real.

The idea behind this is that when you surround yourself with images of who you want to become, what you want to have, where you want to live, or where you want to vacation, your life changes to match those images and those desires.

Example Vision Board

Things you will need to create your own vision board:

  • Poster Board, or Just Large A3 paper

  • Glue

  • Different Coloured Pens

  • A Happy Picture of yourself

  • Various Magazines or actual pictures of some of the things you would like to achieve.

How To Make a Vision Board in 5 Steps

Step 1

Go through your magazines and looking through magazines and pulling out pictures or words or headlines that strike your fancy. Have fun with it. Make a big pile of images and phrases and words.

Step 2

Go through the images and begin to lay your favourites on the board.

As you lay the pictures on the board, you’ll get a sense how the board should be laid out.

For instance, you might assign a theme to each corner of the board; e.g. Health, Job, Spirituality, Relationships or it may just be that the images want to go all over the place, or you might want to fold the board into a book that tells a story

Step 3

Glue everything onto the board. Add writing if you want. You can paint on it, or write words with markers.

Step 4

(optional, but powerful) Leave space in the very center of the vision board for a fantastic photo of yourself where you look radiant and happy. Paste yourself in the center of your board.

Step 5

Hang your vision board in a place where you will see it often. - See more at:

See you tomorrow when we will do some more work on setting goals and the use of positive affirmations. So send in a copy of your vision board if you wish.


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