How to become Self Empowered by using the P.E.P. Journal Method
Have you ever wanted to figure out how motivated and self empowered you are each and every day? Use the P.E.P. Journal to measure your power levels!
Have you ever wanted to figure out how motivated and empowered you are each and every day?
To have more consistent moods, increased productivity, and a sense of balance in your lifestyle?
This was something that became more than a need for me, in fact, it was, and is still today, a necessity. I had to become more self-empowered because I couldn’t fall victim to my volatile emotions anymore.
I understood how important this was while I was in rehabilitation. During my thirty-day treatment, they would ask us every morning to rate our mood from one to ten, and then we would discuss why we felt that way.
It was all part of this practice called self-awareness. I was taught how to separate myself from my emotions and avoid the triggers that would cause me to relapse.
My personal problems manifested within me because I wasn’t self-empowered, and I suffered for so long that they rendered me powerless. I am now aware that all of the self-created conditions I use to suffer from were really Power-Problems.
I would like to share with you the P.E.P. (Physical-Emotional-Power) journal that I created which gives me more self-empowerment and keeps me happier on a daily basis.
I know now that this practice is imperative if I want to manage my weight and live a healthier lifestyle. It works so well that I also teach this practice to clients that I coach.
It starts with YOU being a self-scientist and discovering these particulars, as any scientist that is studying something would proceed to do:
- Measure it: To begin studying anything, you will need to have a measurement system in place.
- Understand it: You will need to back up your measurement with the facts.
- Manage it: The long-term objective of any study is to enable us to have more control of our lives.
Here are the steps of the P.E.P. Journal:
- Rate your Physical power from 1-5 (5 being the highest rating)
- Rate your Emotional power from 1-5 (5 being the highest rating)
- Add these two ratings together for your total Power rating (out of 10)
- To further investigate, and create a plan of action, ask yourself these questions:
- WHY do you feel (your power rating) today?
- WHAT could you do today to sustain or increase your power?
- WHO could you HELP today or CALL on for assistance?
I would suggest you complete this practice daily upon waking up. It only takes a few minutes, and it will allow you to become more self-aware and self-empowered, so you can continue to inspire to aspire!
For more information on of how to rate your physical and emotional power, be sure to watch the video or listen to this podcast.
Want a copy of the P.E.P. Journal ==> Email me at firstname.lastname@example.org to request a copy
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Hello friend Kris here. Welcome to the all inclusive lifestyle show. The question today is how to become more self empowered. Have you ever had a day where you just had a bounce in your step. I don’t know about you but when I wake up I always wonder OK what kind of day am I going to have. And what tells me all that I need to know is how fast I can get up and down the stairs and if I have a bit of a pep to my step. And have you ever had another day that looks like this where you want to get out of bed and everything is a burden on your back everything is heavy and even answering e-mails seems like a chore. Those are two very different days. And I think that a lot of us we fall victim to the type of day as it starts. And we may think that we don’t really have any control or an opportunity to change how that day is going to be for us and hearing about my story and how I suffered with an addiction problem a health problem a weight problem and an emotional problem. Every day that I woke up I really didn’t know what that day was going to be like. And I was a victim to my emotions and just to perhaps what was going on in the cosmos or maybe even my horoscope. It really didn’t matter in the sense that I didn’t have much control over it. And that was really the source of my problem. In fact I defined it as a power problem.
And to this day with all the people that I help, I let them know right off the bat if they’re suffering with a health problem a weight problem an addiction problem or any emotional problems like anxiety and depression. These are really power problems. And we actually can choose to be empowered. There’s certain things that we can learn to do that will empower us and take us out of that powerless and disempowered state that we seem to have a lot of gravity too. We really do. And you would think that of course we want to have that great day. We want to feel empowered and we want to get a lot done and we want to complete our our life mission. But in a lot of cases we’ll have a lot of attraction to those those lower level feelings, those lower levels of power. But the truth be known, once we get elevated into that high powered state we want to stay there. So that’s what today’s topic is all about, it’s about getting into that empowered state. And once we get there how do we stay there to the best of our ability to different degrees on different days. Life is not perfect. There’s there’s always going to be a hook or a shove that’s going to push us this way in that way. But as long as we have the tools that we need to stay empowered then our life’s going to be a lot easier. Our life is going to be a lot more fun.
We’re just going to be a lot more happy we’re going to be a lot more happy to be around. So what we need to do is three things actually we need to become a self scientist and that’s exactly what I did when I was in my recovery program. What they had is do every morning is evaluate how we were feeling what our mood was. And we had to put a number to it. One to 10. And then we had to describe it in a group where is that 5 for example coming from or where is that 7 coming from and this was all about self-awareness and getting to know ourselves because you know we’re really separated from ourselves we didn’t know we were at that point. So measuring it is very very important. The first thing I’ve learned and when I developed what I call the P.E.P. Journal this is the first thing that we’re going to be doing is putting a number to it because it all starts there all scientists start with some form of measurement and then from there what we can do is understand it we can put some meaning to it we can dig a little bit deeper and just find out perhaps the other things that are underneath the surface that are causing us to feel a five or maybe even 10. And the third thing we need to do ultimately is manage it.
But if we have a number to put on it if we have a better understanding of of where these feelings are coming from then of course if we have the tools and the practices and the rituals we will be able to manage it and get ourselves out of a low level power level day. And if we’re in a high powered day we can stay empowered. Now this is what the journal looks like something I developed something that I give to all of the students in the all inclusive lifestyle Academy these are the students that I coach one on one in groups and who also enroll in the online course. And this is something a lot of them do each and every morning. And essentially we’re starting off with the measurement here and there’s two measurements. What I’ve learned is that how I feel physically OK that bounce in this step as I go upstairs it might differ from how I feel emotionally. So for example physically One day I might be feeling like a two and you know why. Because I had a really amazing work out the other day. And I’m sore. OK so. So physically I know that I couldn’t repeat that work up that I just did. I needed day of rest. Ok I’m sore I’m achy but emotionally I feel fine. I feel fine because I got that amazing work done. I kicked but I kick my own butt in I feel great about committing to myself and taking care of myself and getting that workout done.
Maybe I did it with a personal trainer I did it with a friend and they’re proud of me too. And I’m just on top of the world emotionally. So that’s how it can really differ. You know in that case some are too physically and five mostly five plus two would be a seven overall might. My total power generated. Now here’s another scenario maybe I had a bit of a conflict with somebody the day before. And I’ve got the anti-self as I call it voice in my head repeating everything I said with that discussion slash argument the other day. And emotionally you know I’m really having a hard time with that. And perhaps I’m putting myself at a rating of one, you know emotionally I feel very anxious. I feel depressed maybe I said some things that I shouldn’t have said maybe they said some things to me that really hurt me. So emotionally I’m really struggling and I’m a rating of one. But physically I’ve got all of this anxiety in me and I want to bolt down the street. I seem to have all of this power and the energy in fact I make sure that I go into the gym because I need to burn off all of this energy and maybe it’s a little bit of resentment and a little bit of anger. So over here I feel like I’m a rating of 5. I have had amazing work out although I’m down in the dumps over here I’m a rating of 5. one and I’m a 6 overall so you can see there’s really a split set that that mind and body and spirit type of split that that goes on with us and sometimes there is no split.
Sometimes we’re completely connected mind in body and you know some days we’re actually a five and a five. But what we need to do here is really understand first and foremost. OK and this is all part of the understanding it. Why do we feel X on a power scale today. So you know if we’re feeling a five OK we can easily just bang out that number and pull it out of thin air. But now we have to put an explanation behind it and that really makes us think. And I always suggest that you do this by writing it down. You know there’s one thing to think that there’s another thing to write it and then there’s another thing which we’ll get to. Down below here you have to wait for that. That really puts you into a deep self-awareness so you have a really true understanding of yourself and in fact you start to get separated from yourself in the sense that you are not your feelings you are not your emotions you are not angry you are Chris you are Amanda and I know that because you’re not going to be angry in maybe. 30 minutes and then maybe 30 days hopefully it’s not. But that’s the truth that feelings come and go and they’re supposed to come and go when we’re not supposed to hold on to them and we can actually start to let go of them. If we can have some separation and that all comes through self-awareness awareness is the be all and end all. It’s really the start and the end.
So that’s why we need to take a look at this question ask ourselves this question internally and then think about it and then write it down and give an explanation of why you feel like you’re a 5 and give an explanation why you feel like you’re a 10 and hopefully you had a 10 of a 10 day today just. For power. OK and here’s a mistake that a lot of people make when they’re doing this journal. And I used to make it too. So if I’m feeling to the power of 10 sometimes I would say well you know I think I’m a four or five physically I’m a four or five. Emotionally. So that gives me like an 8 to 10. My friend. There are no raises here. You’re going to have to define it. Just one single digit. And you know what if you are feeling like five and five and in a full 10 other 10 today. Hallelujah. OK. Make sure that you put 10 down on that paper and and don’t hesitate because that’s what I used to do and that’s what so many of my clients tend to do as well. And it’s almost like we fear we fear that OK if I put 10 on this piece of paper here OK and fully explain it and fully feel it that I’m not going to feel it OK in five minutes or by the end of the day and here’s where that expectation comes into play and that’s where really you know destroys any type of a feeling that we can truly you know capture and manifest and hold onto for as long as we can because nothing is permanent. Anyways we know that. But if you can feel 10 of the ten.
Even for the next five minutes. Hallelujah again. That’s amazing. And just don’t be afraid to acknowledge that. And sometimes when you do get over that hurdle of hey you know what I feel freaking amazing today. You start feeling even more amazing and you want to hold on to that feeling even more so you start working more at it to make sure that you can hold on to it. So it’s a bit of a counterintuitive way of you know our own human nature how it always wants to to be little us into disempower us and keep us powerless. So there’s a lot of attraction to that and human nature unfortunately. I’m telling you now. 10 out of 10 if that’s the way you truly feel then own it and show up and don’t play small. Second thing. So what could you do. What would it take. OK for you to maintain that 10 out of 10. But of course life is life we’re going to have those bad days too and we’re going to be scratching our heads saying you know how do I go from a tentative 10. To a 2 and a 10. You know one physically one emotionally like how is that possible. It is possible because we’re human beings and we’re emotional beings and emotions are very powerful. Ok but what we forget is that we are ok the power generator and we don’t really have the power like we generate it. This is a quote from Brenda Burchard is a mentor of mine and I’ll never forget it because that’s what this is all about.
You know you have the ability inside of you OK and externally outside of you especially through other people’s power. Call that the old to degenerate this power we really do. So you know what would it take. If you’re feeling a five to ten to get yourself out of the dumps to get yourself you know even a 6 out of 10 because I’m telling you when you climb a notch and it’s only one digit. Boy does that change everything. It really does. OK. And it’s momenta you know you’ll find everywhere around you. Everything is based on cycles. Everything is based on momentum. So once you get a different inertia when you get a different momentum you can really change your day and you can really become a lot more empowered. You know if we start asking ourselves you know what’s it going to take now. Typically And this is what I teach in the online course and with my coaching clients. It all comes down to our five facets and the five facets of lifestyle are food emotions activity relaxing and sleeping. OK. And the opposite of that. OK it’s a mirror image if you look at that as an acronym and it it spells of fears food emotions activity relaxing and sleeping. And the mirror image of that is our fears. OK. Is is those anxieties those those stresses. You know those those feelings of doubt and that’s really you know that the feelings that we have to move out of. So if we look at our fears or are five facets and wonder you know what can we do with our food today. Right.
I feel like you know go into the pantry and just have a junk day. But maybe OK if I stick on this meal plan or eat more fruits and vegetables or or do my best to eat more nutritious foods then perhaps you know I can get myself a little bit more empowered. OK emotionally or physically. Right. Or how about the activity. You know I don’t feel like going to the gym. I am completely exhausted. But here’s another paradox. You go to the gym ok and you find the energy because you generate the energy just through the movement and through the activity through the exercise and you come out feeling like a million bucks and you say why was I even thinking about not going to the gym. So relaxing and sleeping are the last facets that you’d want to look at. And that is basically taking time for self for self-care.
And making sure that you get to bed or on time that night you’re not stewing on you know whatever problem that you’re going through for example. Right. Or you know taking a hot bath of your your body is all beat up and you’ve got a sore back you know VBN been sitting all day for example and taking a hot Ebsen bath bath and doing the relaxing in the sleeping that you need to recover and revitalize yourself so that you can possibly be attended to and the next day. So that’s the second thing you need to do with this. Journaling is actually write down what you would do you know or what could you do.
What would it take to get attention at 10:00 or to get you out of a 2 1 or 10. For example the third thing is. Who could you call for help or who could you help. You know if you’re feeling really empowered go right if you want to hold onto that feeling. I’m telling you it’s the people that go out there and do a little bit of social supporting. OK and that might be just a flip in somebody a message. You haven’t talked to and want see how they’re doing just just asking them what’s going on in their life. You know we haven’t spoken to them in a while for example. Or how about this asking for help isn’t that one of the most challenging things to do it is for me anyways and this is the ironic ness of it because. I’m going through the journal you know either on paper or in my head each and every day. And it’s this thing right over here. Number three. That is being the last one for me but it really should have been number one because I have certain people my spiritual mentor for example. God bless them when I get on the phone with him ok after I resist going on the phone with him and basically hold on for the last minute. OK. I can’t take it anymore and basically surrender and get on the phone with him. I feel amazing after a five minute conversation. I hang up the phone and I say wow you know I’m I came from a 4 out of 10
I honestly feel like I’m a 7 out of 10 right now. You know how did that happen. And that’s because I reached out to somebody. I basically took the curtain off without vulnerability and I and I stepped into that conversation and I let the person know what I was going through perhaps emotionally. And I got some help I got some advice maybe I just got an ear that would listen to me and I needed to talk it out. You know they say that 25 percent of everything that we learn and how we grow and how we evolve is through self-talk is through self lessons. So the more that we express ourselves with the more we understand ourselves and the more that we can manage ourselves and we can more importantly manage our power in state in power which is the topic for tonight. So those are the questions. You know who would you call if you needed some help. And you know can you get the courage and the confidence to make that call and I’ll be the first to admit it. It’s easier said than done. Just like just like a lot of things in life. But it is the most important thing that needs to get done especially when you’re down in the dumps and you’re feeling really weak and powerless. That’s what can raise your power levels almost immediately a five minute conversation with the right person the person that you can trust and really you know share some feelings and some props and insecurities and some. Beers with can really help you but you need to give that to you know life is give and take.
Cliche I know but everything as I said is a cycle and it has to flow and you need to get it back to and you need to have your turn up and open your ears open your eyes and watch for people that need help. And sometimes get your head out of your old butt and take a look what’s going on in their life and perhaps the crying for help. Maybe they need help and that’s when you need to be aware of that and go out and give them what they need if it’s advice OK or if it’s just an ear to listen to what’s going on in their life. You know just ask that question you know how things going.
And of course I’m going to say everything’s going fine right. I think they have an acronym for fine as well. But you know this is P.G. 14 so we’re not going to go there you can look that up on Google by the way. But anyways that’s when you can actually get into a really meaningful conversation.
You know if the time is right if if you think that that person’s in really needed help and you feel powered up to give them some of your power reserve which just flows right back into you and you get even more power than you were before. So I’m going to leave you with this. Your personal power is precious. Use it to create your contribution. And make sure you know when to conserve it because power is truly precious.