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Individual Online (Or Face-to-Face) Training


On-line and face-to-face
individual (1-to-1) training of business people
is usually conducted using packages of 7 x 80-minute sessions

 

You can create a 7-session package of topics from any of the sessions found on my website to custom-fit your training for your own specific needs and goals. You can also choose a different number of sessions you want to do, so as to better accomplish your goals.

Usually business people have started individual training with me online or face-to-face using one of the following 4 sets of 7 sessions:

  • MENTAL STRENGTH
  • POSITIVE FOCUS
  • NOISE
  • NESTS

MENTAL STRENGTH

  • Session 1  There is no such thing as stress
  • Session 2  The fear response
  • Session 3  The long-term impact of cortisol
  • Session 4  Hardiness
  • Session 5  The importance of confidence
  • Session 6  How to increase confidence
  • Session 7  Mental toughness

POSITIVE FOCUS

  • Session 1  Conscientiousness
  • Session 2  How to be more proactive
  • Session 3  Psychological flow
  • Session 4  Diaphragmatic breathing
  • Session 5  Progressive muscular relaxation
  • Session 6  Meditation
  • Session 7  Concentration

NOISE

  • Session 1  Neuroticism
  • Session 2  Optimism
  • Session 3  Internal locus of control
  • Session 4  Self-esteem
  • Session 5  Extroversion
  • Session 6  NOISE sentence
  • Session 7  NOISE affirmation

NESTS

  • Session 1  Health and NESTS
  • Session 2  Sleep
  • Session 3  How to improve sleep
  • Session 4  Social support
  • Session 5  How to improve social support
  • Session 6  Nutrition
  • Session 7  Exercise

Once business people have completed a 7 x 80-minute session package, then they are in a far better position to determine what future training should entail. Usually by that stage, they are ready to do one of my ten 2-day courses

EXTRA INFORMATION

Here’s some extra information about the 7 x 80-minute session packages:

MENTAL STRENGTH:

Session 1  (There is no such thing as stress)

  • Learnt that there is no such thing as “stress”
  • Learnt that events are not inherently positive or negative (they’re just events you label)
  • Learnt perceiving the demands on you as greater than your perceived ability to cope, makes you scared

Session 2  (The fear response)

  • Learnt the 4 stages and the 5 Fs (Freeze, Flight, Fight, Fright, Faint) of the fear response
  • Learnt you secrete cortisol when you’re scared (say your “stressed”) and activate the fear response
  • Discussed the practical implications of experiencing the fear response in sport

Session 3  (There is no such thing as stress)

  • Learnt that there is no such thing as “stress”
  • Learnt that events are not inherently positive or negative (they’re just events you label)
  • Learnt perceiving the demands on you as greater than your perceived ability to cope, makes you scared

Session 4  (Hardiness)

  • Learnt the characteristics and advantages of being hardy (versus non-hardy)
  • Assessed your level of hardiness
  • Learnt 5 ways to increase hardiness (SONS, NESTS, NOISE, thought-changing and relaxation techniques, Five Ss)

Session 5  (The importance of confidence)

  • Learnt why you need to be extremely confident and how additional confidence leads to big performance gains
  • Assessed your level of confidence (and compared your scores with other groups)
  • Discussed the need to act appropriately if you have realistic concerns, but stop unhelpful doubts immediately

Session 6  (How to increase confidence)

  • Learnt the need to set up a foundation for confidence with NESTS
  • Discussed in detail how to increase confidence with GOAT (Growth mind-set, Observe, Act, Trust yourself)
  • Discussed using a California Doctor (GP-CA: Guidance, Push, Celebrate, Analyse), but not POT (Perfectionism, Over-Thinking)

Session 7  (Mental toughness)

  • Learnt the characteristics and advantages of being mentally tough (not mentally sensitive)
  • Assessed your level of mental toughness
  • Learnt how to increase and maintain mental toughness at a high level

POSITIVE FOCUS:

Session 1  (Conscientiousness)

  • Learnt the characteristics and advantages of being conscientious
  • Assessed your level of conscientiousness
  • Learnt ways to increase conscientiousness with DAG

Session 2  (How to be more proactive)

  • Learnt the characteristics and advantages of both being proactive and not procrastinating
  • Assessed your level of proactivity and your level of procrastination
  • Learnt how to increase proactivity with DARTS (Deposit proactive initiatives, Act quickly, Remove distractions, Timelines, Split tasks)

Session 3  (Psychological flow)

  • Learnt the major characteristics of flow
  • Learnt the relationship between flow and performance
  • Learnt how to increase the chances of flow with RAP (Ready, Attention, Positive)

Session 4  (Diaphragmatic breathing)

  • Learnt how to do diaphragmatic breathing (sitting, lying, squeeze and breathe technique, lying-on-stomach)
  • Learnt the benefits of diaphragmatic breathing according to research
  • Been provided a diaphragmatic breathing routine (and discussed not allowing usual obstacles to stop you using it)

Session 5  (Meditation)

  • Learnt how to do a 60-second Whole Body Progressive Muscular Relaxation Routine
  • Discussed 2 success stories of people using Progressive Muscular Relaxation (Michael Phelps, Janice)

Session 6  (Meditation)

  • Learnt how to do a variety of meditation techniques
  • Learnt the benefits of meditation according to research
  • Learnt that you can ignore unimportant thoughts by refocusing your attention during meditation

Session 7  (Concentration)

  • Learnt the characteristics and advantages of being mentally tough (not mentally sensitive)
  • Assessed your level of mental toughness
  • Learnt how to increase and maintain mental toughness at a high level

NOISE:

Session 1  (Neuroticism)

  • Learnt the characteristics and advantages of emotional stability (versus neuroticism and anxiety)
  • Assessed your level of neuroticism
  • Learnt ways to decrease your levels of neuroticism

Session 2  (Optimism)

  • Learnt the characteristics and advantages of optimism (versus pessimism)
  • Assessed your level of optimism
  • Learnt ways to increase your levels of optimism because you learnt the world really is a better place

Session 3  (Internal locus of control)

  • Learnt the characteristics and advantages of internal locus of control (versus external locus of control)
  • Assessed your level of locus of control
  • Learnt ways to increase your levels of internal locus of control

Session 4  (Self-esteem)

  • Learnt the characteristics and advantages of people with high self-esteem (versus low self-esteem)
  • Assessed your level of self-esteem
  • Learnt ways to increase your levels of self-esteem

Session 5  (Extroversion)

  • Learnt the characteristics and advantages of extroverts (versus ambiverts and introverts) and not being impulsive
  • Assessed your level of extroversion and impulsivity
  • Learnt ways to increase your levels of extroversion

Session 6  (NOISE sentence)

  • Created a sentence based on neuroticism, optimism, internal locus of control, self-esteem, and extroversion
  • Learnt why improving your NOISE is very likely to result in improved performance and increased happiness

Session 7  (NOISE affirmation)

  • Learnt how to construct an effective affirmation so as to enhance positive thinking
  • Created an affirmation based on your NOISE sentence
  • Learnt 2 ways you can use your NOISE affirmation in a practical manner

NESTS:

Session 1  (Health and NESTS)

  • Learnt the relationship between lifestyle factors, health, and happiness
  • Discussed the impact of smoking, alcohol, and unprotected sex
  • Been challenged to think about whether it is worth changing bad health habits

Session 2  (Sleep)

  • Learnt sleep loss and sleep disorders are common and dangerous (e.g., injuries and car/industry accidents)
  • Learnt sleep loss affects alertness, memory, accuracy, speed, decision-making, and performance
  • Learnt the need for 8+ hours of sleep and regular sleep and wake-up times

Session 3  (How to improve sleep)

  • Learnt performance improves 9.0 to 9.2 percent when sleep is increased from 8 to 10+ hours
  • Learnt infrequently used 30 minute naps can help performance (but not longer or frequent naps)
  • Discussed not using electronic devices in bed, sleeping tablets, or alcohol, and controlling body fat

Session 4  (Social Support)

  • Learnt the benefits of social support, especially from friends and family
  • Learnt the benefits of confiding and openly expressing your feelings to friends and/or family
  • Discussed one technique to improve social support

Session 5  (How to improve social support)

  • Discussed the power of social support in relationships
  • Learnt 3 skills (maintain respect, orient yourself appropriately, give in once in a while)
  • Discussed 10 ways to increase social support

Session 6  (Nutrition)

  • Learnt the impact of the increasing trend towards over-fat/obesity
  • Learnt basic principles of nutrition and challenged to determine how professional you want to be
  • Learnt recommended fruit/vegetable servings, 10 Great Foods, and the importance of fiber and the Glycemic Index

Session 7  (Exercise)

  • Learnt the benefits of exercise on physical and mental health and your brain (e.g., learning, memory, and thinking)
  • Learnt the effects of exercise on the endocannabinoid system
  • Learnt 6 exercise guidelines (type, specificity, overload, gradual, frequency/intensity/duration, consistency)