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The Mood & Mind Centre

Psychology Clinic 


Are you ready to take the 30 Day Challenge?

We will help you in the next 30 days to set yourself up for a successful 2020.

And guess is 100% FREE!!

Each day a new challenge will be released.

The program will include:

* Identify your values and goals (what is important)

* De-clutter and letting go

* Learning new healthy habits

* Renew your thinking and getting a positive mindset

Day 1 - Identify your values

Let's start the challenge by identifying your values because it's important to know what matters in your life before you can set your goals and figure out where you're heading this year.

Download our FREE worksheet HERE

Day 2 - Reflect on last year

It is important to look back, so that the view looking forward is even better.  Self-reflection is the catalyst to change, success and freedom.

Download your FREE worksheet HERE

Day 3 - Set you Personal, Health and Relationship Goals

To set you up for success, you need to know what it is you are aiming for.  Having a goal becomes the guideline for making decisions, taking action and measuring your success.

Download your Goals Information sheet HERE

and Goals Worksheet HERE 

Day 4 - Set your Financial, Career/School/Educational and Spiritual goals

Today is the last day of goal setting. Complete setting your goals in the above areas of your life. You can use the worksheet from yesterday or click HERE to download your goal setting worksheet.

Day 5 - Insert your goals into your future

Now some of you might wonder, what on earth is that and how do I do it.  Well in short it is a technique used in NLP (Neuro Linguistic Programming), where a person imagine themselves in future having achieved the goals they set for themselves.  This is quite a powerful technique in programming your mind with what you want to achieve in life.

Our Master NLP Practitioner (Dirk) made an audio recording available for you to use, just click HERE

Day 6 - Time to create an action plan for your goals

So you've done the hard work of setting your goals for 2020 and this is usually where things fall flat for most people. They have this great plan/goal/resolution at the beginning of the year but unfortunately they don't follow through on their goals and end up feeling quite deflated at the end of the year that they are still exactly where they were at the start of the year.

So let's do things differently this year. Create an action plan. Well...

Step 1 - Download your worksheet from HERE

Step 2 - Complete the worksheet

Step 3 - Buy a Diary and write your plan in your diary (you will need the diary for the rest of the program as well, so we strongly recommend buying a diary) Your diary will keep you accountable

Step 4 - Write this affirmation on the first page of your diary:
"We are what we repeatedly do. Excellence then, is not an act, but a habit. - Aristotle"

Step 5 - Marvel in what you've just accomplished!

Day 7 - Plan your day using the MIT method

Over the last week we have focussed on identifying your values and setting clear, achievable goals. The next step of the journey is to develop healthier habits/coping skills. We will introduce a new skill each day, which you can practice and incorporate in your day and by the end of the 30 days we will assist you in developing a functional healthy routine.

The first healthy habit is the ability to plan/schedule your day. Planning is important because:

Planning provides Direction
Planning Reduces the risk of uncertainties
Planning reduces over lapping and wasteful activities
Planning Promotes innovative ideas
Planning Facilitates Decision Making
Planning Focusses Attention

So your task is to sit each night, with your journal and plan your next day. In order to avoid overscheduling use the MIT method, which means write down the 3 MOST IMPORTANT TASKS you want to get done tomorrow.

Waking up the next morning with your MIT in the back of your mind will make it easier for you to focus on those tasks and getting them done.

Happy planning!

Day 8 - Use affirmations every morning and every night

To “affirm” something, by dictionary definition, means that you are declaring it to be true. So when I affirm that I am fit when I am not, wealthy when I am financially struggling, or loved when I am lonely, how exactly does that work in the guise of living authentically—and who the heck am I kidding?

An affirmation is usually a sentence or phrase that you repeat regularly to make a formal declaration to yourself and the universe of your intention for it to be the truth.

To find out more about why it is important to use affirmations and how to use them, follow the link to our BLOG about affirmations

Day 9 - Develop a positive mindset

Your mind is holding you back! Get out of your own way, change your thoughts and live the life that you always wanted to live. 

Read our blog on "How to develop a positive mindset"

Day 10 - Drink 10 glasses of water

Make it your goal to drink not only today but everyday, 10 glasses of water a day. Our body is composed of about 60% water.  The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature. 

Here is 6 reasons to drink water:
1. Drinking water helps maintain the balance of body fluids
2. Water can help control calories
3. Water helps energise muscles
4. Water helps keep skin looking good
5. Water helps your kidneys to flush out toxins
6. Water helps maintain normal bowel function

Day 11 - Exercise

Exercise is probably one of the best treatments for depression and anxiety and yet people neglect doing it. They usually say that they don't have the motivation to do it but guess what...

Exercise doesn't need motivation it is a CHOICE. Just like brushing teeth, we don't say "I don't have the motivation to brush my teeth, you just do it because you don't want rotten teeth. 

So choose to exercise at least 30 mins each day because...

Exercise improves your mood
Exercise helps you maintain a healthy weight
Exercise makes you feel stronger and more resilient
Exercise improve muscle strength and boost your endurance
And it delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.

So get up and go for a walk.

Day 12 - Journaling

Journaling is another healthy habit that you need to adopt and practice on a daily basis. There is so many benefits of keeping a journal, here is just a few:

1. Improves overall mood
2. Inspire creativity
3. Brainstorm ideas more effectively
4. Stay organised
5. Reduce stress
6. Allow yourself to self-reflect
7. Achieve your goals
8. Improve your memory

Most of my clients always ask, “but how do I do it?”

In short...any way you want!

Use your journal to keep track of your mood, or reflect on your day. Draw pictures, doodle, paste pictures...hey do whatever you want to capture your thoughts, feelings, goals, incidents or events.

This is your own private space and an excellent coping skill when dealing with overwhelming emotions.

Here is some journaling prompts you can use:

1. Three moments you would like to remember
2. One of the day’s triumphs, big or small
3. One idea from today you would like to explore further
4. One of the day’s challenges, big or small
5. One thing you learned from your challenge or triumph
6. What inspired me today?
7. What am I going to do better tomorrow?

It literally takes 10 minutes, find a quiet place, away from distractions and start your journaling experience.

You can thank yourself at the end of the year for starting this healthy habit.

Happy journaling 😁

Day 13 - Keep a daily gratitude journal

The benefits of practicing gratitude are nearly endless. People who regularly practice gratitude by taking time to notice and reflect upon the things they're thankful for experience more positive emotions, feel more alive, sleep better, express more compassion and kindness, and even have stronger immune systems.

Use the same journal for all the healthy habits you are busy learning i.e., goals, planning, journaling, tracking exercise and now gratitude.

How to keep a gratitude journal:

Think of 3 things you are grateful for in your life and write them in your journal.

If you practice gratitude daily, you will develop a positive, more resilient mindset, which is a foundational block for success and happiness!

Click HERE to see 101 Things To Be Grateful For


Day 14 - Practice 10 minutes of Mindfulness

If you were monitor your focus during the day, you might be surprised to discover how much time you spend distracted, running on subconscious autopilot, or allowing your inner voice to grab your attention with worries about the future, regrets from the past, or judgments about yourself and others, or even when internal states such as stress, frustration or boredom impact how you interact with your loved ones.


One way to build your focus or “awareness” is through mindfulness practice. Mindfulness has been shown to have a range of benefits including increased productivity, enhanced self-awareness, improved mood, better relationships, and overall wellbeing.


Engaging in a regular mindfulness practice improved your ability to identify and filter out unhelpful distractions and negative self-talk, to engage more fully in your day to day life and relationships, to listen deeply to your inner wisdom, and open yourself up to powerful moments of insight.


The good news is that just like training your body, you can also train your brain. The more you practice mindfulness, the better you get at it and the more powerful it becomes. Start now by setting a daily reminder in your phone to take mindfulness for a test drive, or better yet register for our weekly Mindfulness Class by clicking here