Momentum Muse: A Wheel of Wellbeing (#43)
Notice without judgment.
In June, our quest is to explore mental wellbeing, joy, and what makes us feel alive and human. We already explored what makes us feel alive, what brings us joy, and what supports our mental wellbeing. Today, we’ll take a closer look at the activities that support our mental wellbeing.
But first, let’s start with where you are right now.
Remember, there is no need to complete all questions. Be gentle, check in, and stop any time.
The plan:
Waypoint: want went well last week, what didn’t, and what ideas do you want to take forward? (5-10 minutes)
Pathfinder: intentions, priorities, GROW, and PINCH (15-20 minutes)
Quest: deeper reflection (up to 30 minutes)
Momentum Muse Co-Working Sessions:
Book your slot here: https://tidycal.com/hannakeiner/momentum-muse-body-doubling. We check in, work in parallel through the questions, then check out.
Let’s begin…
What went well last week?
What didn’t go so well?
What are your ideas for next week?
This can include things you want to try differently, or things that you want to continue doing because they’re working well. Once you have a list, select one or two items to commit to.
What are you particularly proud of handling well?
What are your top 3 priorities for this week? (the What)
tip: are you including time for creativity, play, and connections?
What are your intentions for this week? (the How)
Intentions could be: do less, focus, do one hard thing, be kind to myself, lower expectations at home to focus on work, connect with others, challenge myself, etc.
Optional Pathfinder A: Increase your chances of success by using the GROW model to get clear on your goal and next steps.
The GROW model includes four stages: Goal setting (G), an assessment of the current reality (R), an exploration of options (O), and identifying the way forward (W).
🟢 Quick Poll - just one click!
What is your goal?
What do you want? Complete this sentence: “I want to….”
What is important about this goal right now?
What does your reality look like?
How do you feel about this?
What internal resistance do you have to taking action?
What resources do you have?
What are your options?
What ideas do you have?
What has worked in the past?
Who could help you with this?
What will you do?
What is your first step?
What might happen to prevent you from taking this action?
What can you do to support yourself?
Optional Pathfinder B: PINCH (ADHD Motivators)
“PINCH” - Work with ADHD motivators. For your priorities, how can you use your interest-based nervous system to motivate you? Brainstorm some ideas to incorporate passion/play, interest, novelty, competition/cooperation/challenge, and hurry.
Passion and Play - How can I turn this into a game or make it fun?
Interest - How can I connect this to my interests?
Novelty - How can I infuse some novelty into this so it sparkles?
Competition / Cooperation / Challenge - How can I turn this into cooperation or a friendly competition (with myself or others)?
Hurry - How can I create a sense of urgency?
Quest: A Wheel of Wellbeing
Today, I have an exercise for you. This is an adaptation of the Wheel of Life and we are exploring how satisfied we are with the activities and things that support our mental wellbeing. This can help us identify actions and areas where we might want to invest more. I’m getting ahead of myself. We’ll explore actions next week.
Today, complete the wheel and notice without judgment: what do you observe?
Instructions
Draw a circle and “slice the pizza” into 8 sections (fewer is okay if you have fewer items on your list!)
Label each slice with one of the things that support your mental wellbeing.
Ask: How satisfied am I with this at the moment on a scale from 1-10? for each of the slices.
Fill in each slice according to your number. This doesn’t have to be exact, keep this simple and fun.
What do you notice?
Here is my completed wheel as an example:
…and of course it can also look like this:
What do you notice on yours? Let me know in the comments if you’d like to share!
Until next week,
Hanna