Jack Canfield is an epitome of success.

He has authored seven books

o is the chairman and founder of The Canfield Training Group; founder and former
chairman of The Chicken Soup for the Soul Enterprises;
Canfield's featured quotes about success is: "By taking the time to stop and appreciate who you are and
what you have achieved-and perhaps learned through a few mistakes, stumbles and losses-you actually can
enhance everything about you.

Self-acknowledgment and appreciation are what give you the insights and awareness to move forward
toward higher goals and
accomplishments.

Albert E Bandura was born in Mundare, Alberta on December 4, 1925.

He was the youngest of six children.

Dr. Bandura had a study known as the Bobo Doll Experiment.

The Bobo Doll Experiment- This experiment has proven right the Hypothesis that social modeling is a very
effective way of learpeople
o He introduced the social learning theory that focuses on what people learn from observing and
interacting ith other people.
Bandura’s social cognitive theory States that people are active participants in their environment and are
not simply Shaped by that environment.
o He was named the most influential psychologist of all time.
He was elected president of the American Psychological Association (APA) in 1974.

Self-efficacy theory is based on the assumption that psychological procedures serve as a means of creating
and strengthening expectations on
Personal efficacy.”

According to Dr. Dweck, individuals may not necessarily be aware of their own mindset, but their mindset
can still be discerned based on their behavior.
o He argues that the growth mindset will allow a person to live a less stressful and more successful life
(Upclosed 2017).

 Two categories of mindest

1. Fixed-mindset individuals dread failure because it is a negative statement an their basic abilities.
2. growth-mindset individuals do not mind or fear failure as much because they realize their performance
can be improved and learning comes from failure.

Dr. Dweck’argues that the growth mindset will allow a person to live a less stressful and more successful life
(Upclosed 2017).

Goals have both an internal and an external aspect. Internally. They are ideas (desired ends);
Externally, they refer to the object or condition sought (e.g., Goal Attributesa job, a sale, a certain
performance level). The idea guides action to attain in Object.

 Two broad attributes of goals

1. content (the actual object sought) an
2. intensity (the scope, focus, and complexity, among others of the choice process).
Qualitatively, the content of a goal is whatever the person is seeking. Quantitatively

 Two attributes of content

1. difficulty
2. specificity
A research was made by’ Locke (2017) under the article “Motivation Through conscious Goal Setting.” The
research has the following findings:

1. The more difficult the goal, the greater the achievement.

2. The more specific or explicit the goal, the more precisely performance is regulated.
3. Goals that are both specific and difficult lead to the highest performance
4. Commitment to goals is most critical when goals are specific and difficult.
5. High commitment to goals is attained when the individual is convinced that the goal is important;
And the individual is convinced that the goal Attainable (or that, at least, progress can be made
toward it).

Continued commitment might require additional incentives such as supportiveness, recognition, and
rewards.
Financial incentives may facilitate commitment and performance, except when rewards are offered for
attaining impossible goals.

Commitment can be enhanced by effective leadership.

 Leadership techniques include:

1. Providing and communicating an inspiring vision;
2. Eat regularly and make healthy choices.
3. Know your limits and when you need to let go. Some problems are beyond our control.
4. Identify or create a nurturing place in your home.
A rocking chair a nice view, and a soothing music are Important components to a nurturing place.
5. Practice relaxation or meditation.
6. Escape for a while through meditation, reading a book, watching a movie, or taking a short trip.

Self-compassion is another way to counter stress. Kristin Neff (2012) has

o recognizes that life challenges and personal Tallures are part of being human, an experience we all share
.

 These phrases capture the essence of the three components of self- compassion

1. This is a moment of suffering. helps to mindfully open to the sting of emotional

pain. (You can also just simply say"This s really hard right now' or "This hurts.")
2. Suffering is a part of life. it reminds us that suffering unites all living beings and reduces the tendency
to feel ashamed and isolated when things go wrong n our lives.
3 May I be kind to myself- It begins the process of responding with self-kindness rather than
self-criticism.
4. May l give myself the compassion I need. The final phrase reinforces the idea that you both need and
deserve compassion in difficult moments.

 Other phrases that may feel more authentic in a given situation are:
1. May laccept myself as l am
2. May l forgive myself," or "May I lean to accept what I cannot change

Research indicates that self-compassion is moderately associated with trait levels of self-esteem as one
would expect aiven that both represent Post attitudes toward the self.
Self-esteem had a robust association with narcissism selt-compass had no association with narcissism In
contrast to those with high self-esteem.

Selt-compassionate people are less focused on evaluating themselves, feeling superior to others.
Self-esteem is thought to be an evaluation of superiority/inferiority that helps to establish social rank
stability and is related to alerting, energizing impulses and dopamine activation.
Self-esteem positions the self in competition with others
And amplifies feelings of distinctness and separation self-compassion enhances feelings of safety and
interconnectedness (Neff 2012).

An example of a self-compassion exercise is the self-compassionate letter.

This exercise has been usedn therapeutic programs.

Below are the steps in doing the self-compassionate letter exercise as provided by Neff (2012):

1. Candidly describe a problem that tends to make you feel bad about yourself, such as a physical flaw
relationship problem, or failure at work or school.