Present to you by the Conscious Processing Unit (CPU)

1) Write 3 pages of a free-flow journal

After the processing session, write a 3-page free flow journal about it. It’s best to do this a few hours after the process, as soon as possible after you get home that same day. If you’re not able to do so, get it done first thing the next morning.

Journaling helps to crystallize your learnings and realizations from your process, and allows for some integration as well. It can also help you find a linkage back to your current situation.

Through the free-flow journal, you may also discover what you need to work on next, such that you can further evolve yourself.

2) Take time to reflect on this: Moving forward, what’s next for me?

You can ask yourself this question while you are journaling, and uncover the answers as you write.

Alternatively, one to two days after your processing session, set aside some time for yourself, find a quiet place with minimal distractions, and reflect on your goals and what’s next for you. Have a pen and paper with you, so you can take down some notes.

It could be a simple as a small change in your lifestyle, such as writing down your goals and pasting them up where you can see them everyday, or reducing time spent on things that take up your energy unnecessarily, or developing a new habit.

Here’s a sample of how journaling and reflecting on what’s next may look like:

From the process, I realized I made a vow: “I will never do well in anything”. I saw how this has affected my confidence whenever I’m expected to deliver results in my studies and work, that I don’t acknowledge myself when I’ve done well in something. Moving forward, every night before I sleep, I will spend 15 minutes to reflect on the day’s work, and take note of all the instances, big or small, where I’ve done something well. And if there are things I haven’t done well or can be done better, I will write down how I can improve on them for the next day. During the day, whenever I hear that voice in my head saying “I never do well in anything”, I will read my record of things done well, and the ways to do better, and use that as a way to stop the voice from affecting my confidence.

3) Create a project to support you in taking that next step forward

Now that you have more clarity on what to work on, determine one specific area that you can turn into a project for the next four weeks.

Numerous research has shown it takes 21 days to form a habit, so having a simple project for the next month can create a solid foundation for permanent change in your life.

This project should include your goal by the end of four weeks, and encompass the specific actions you’re going to take.

It’s best to finalize your project plan within 2 days after the processing session, so you can best utilize the energy you’ve gained, and ride its momentum to start your project powerfully.

Tips for setting your project:

1. Set a specific goal that you intend to achieve by the end of four weeks. From there, work backwards to figure out your weekly milestones toward achieving this goal. After that, set specific and measurable goals for each day of the week that allow you to hit your milestones.

2. Ensure that your overall goal and weekly milestones are measurable, and realistic in relation to your current situation.

3. Your project doesn’t need to be complicated. The best structure is to have one task that you can execute daily, and by the end of the month, you would have made daily progress and achieved your goal.

4. Give yourself daily tasks that fit in with your lifestyle, but with a little stretch. For example, if you want to get into the habit of waking up an hour earlier and you’re used to getting up at 9.30am, start with 9.15am for the first week, then 9.00am for the second week, the 8.45am for the third week, and 8.30am for the fourth week.

5. At the beginning of your project, focus on fulfilling one simple task on a daily basis. When you have managed to fulfil it daily for 2 weeks, you can then add on a second task, or take this first task to the next level. It’s best to start simple and not overwhelm yourself. You’ll have better results when you just focus on one specific area consistently, rather than trying to do 10 things poorly at the same time.

6. Create fun ways to get your daily task done, and where possible, fold it into what you’re already working on.

7. Team up with others who are also working on their own project, so you have at least one other buddy to journey with, and you can support one another toward your respective goals.

8. Allow yourself to have small celebrations when you achieve your weekly goals, and plan for a bigger celebration at the end of four weeks.

Bonus tip about clutters

We all have little things in our lives that pile up over time, which can be time-consuming to clear. However, it’s important to clear these clutters consistently, because when they accumulate in the long run, they can create further inconveniences in our life that eat up even more time and energy.

Sometimes your next step moving forward after processing isn’t so much about creating a project to change something, but rather to clear existing things that have been unnecessarily taking up your time and energy.

Here’s what you can do about them:

1. Make a list of clutters that you have.
2. Create a scale of 1-5, with 5 being the most difficult, and 1 being the easiest.
3. Rate each of your clutters. With larger clutters, you can further break them down into smaller more manageable clutters.
4. Set aside time each day to clear some clutters.
5. It’s best to start with a more difficult clutter. With the newly gained energy from processing, you don’t want to spend it on the easier tasks. And when you have cleared a bigger clutter, you will gain back energy as well that you can channel into the next difficult clutter, and so on.

So these are some ways you can best utilize the energy you’ve gained back after processing, to propel yourself forward toward your goals.

We hope this has been valuable for you!