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The Success Manual

S knows what it wants and takes pleasure in being fit, healthy,

C doesnt like taking responsibility, ignore the consequences and
rather have immediate pleasure

Dont start with problems and try to find solutions; dont start
planning from where youd like to be because its demoralising and
involves looking negatively (at failures, doubts)

Be proactive and responsive, have a plan and adapt it when need

be; dont react to problems by creating a plan because life seems a

Measure success by effort and doing your best, that way you can
always be proud of yourself

Cog 1 The Dream Defined

Dream: Something you want to happen but isnt fully under your
control; it is a possibility like the roll of a dice; S&C are excited by a
big challenge
Goal: Something you can set and achieve because it is under your
control; these support the dream

Whenever the brain recognises it doesnt have control, it sends the

blood to C making S feel uneasy and under threat so C takes control
of the decision making. By S telling C it is in control, blood goes to S
causing calmness and positivity

Cog 2 Foundation Stones

Specific goals that help to achieve the dream; fewer tasks means
more time to focus and succeed with them
Target goals: actively working to achieve
Maintenance goals: keeping an eye on

Cog 3 Commitment Screen (CORE)

Commitment; dont look to Cs feelings as a basis because these are

unreliable, this is motivation that is emotion-based and not
essential, it is unrealistic to expect to be motivated everyday;
commitment comes from S and means following a plan even if you
dont feel like it

When you feel like not doing something remember

commitment, not motivation, matters

Q: What do I need for the job? (Cf. Print out

Essential: physical and emotional aspects
Significant: (things that will impact the outcome, what
might you have to overcome)
Hurdles: (things which are unpleasant or difficult but will
have to be overcome you need to work out a coping
strategy which isnt running away or ignoring them)
Barriers: (things which require good planning to
effectively remove it)
Pitfalls: (things that could easily cause a downfall e.g.
emotional exhaustion)

Be realistic, have good time management, work
effectively and efficiently
Prioritise and dont get distracted, dont multi-task
Avoid negative people
Listen to advice and seek it out
If you were given a million pounds and could do the
task, then the plan is possible
Indecision is the best energy sapper, so once you
have all the information, make the decision and
follow it

Ownership: S needs to own your plans and fully agree with them

Responsibility: S needs to manage C, getting down to business

without excuses; S has to be held to account and possibly report to
someone on the progress

Excellence: doing your best regardless of the standard you achieve;

once you have a thought-through commitment, an owned plan and
accepted responsibility, then you have tried your best despite
mistakes, errors and occasional lapses

Cog 4 The Plan

Abraham Lincoln: If you have 8 hours to chop down a tree, spend 6
hours sharpening your axe.
The more preparation you make with your plan, the more likely you
are to succeed.

Construct your plan, connected to your goals, in stages that are

realistic and where your success can be measured

Cog 5 Oiling the Wheels

To keep the process going, you need to do things that keep you
happy, encouraged and motivated
Battle vs. lifestyle

S needs to look after herself in order to get the best out of S

Relaxation: few minutes time out
Resting: taking long period (e.g. evening) to unwind and escape
Celebrating by reflecting on Ss hard work and effort (Mountain
C likes to win
Encouragement, Recognition, Support

Hitting S with a stick (beating yourself up, guilt, blame, regret) is a

choice will not provide encouragement but an unhappy, rebellious
and underperforming
If a person is failing, it means they need more support, guidance or

Sometimes C freezes and becomes overwhelmed, S could calm

down C by focusing on something small (an area, a few mins)
Partial success is better than no success
Once you start doing something, its not as bad you first thought,
small steps provide encouragement.

Between 11pm at 7am C takes over the thinking being emotional

and irrational

Cog 6 Audit
Assess what is and isnt working, make appropriate changes
Honesty is the best policy, it is a skill to recognise when your are off
track, to remain positive and appropriately deal with it
People who own responsibility look to themselves first when
setbacks occurs and are more likely to make an improvement
Successful thinking is flexible and adaptable and ask:
Q: What have I done, or what am I doing, to contribute to this
Q: What can I do to change my behaviours or beliefs in order
to solve the problem?

Cog 7 Outcomes
Complacency: forgetting the amount of hard work it took to
Fear: worry of not being able to repeat past success and/or
worrying about something going wrong

C sees failure as evidence it is worthless and useless; this is a choice

C makes but one that S does not need to accept

Personable vs personal
Find out what your emotional needs are