1. Observe your self‐talk. What do you think and say about yourself? What aspects of yourself do you like? What do you judge and criticize? When you expose thoughts of self‐doubt and self-hatred, be grateful. They lead you to dismantle the patterns of self-sabotage that limit you.

2. Observe your fears. Write these down on paper in detail so you can see them clearly. Pay attention to negative emotions that you feel throughout the day. What was the thought that preceded the way you felt? If you want to feel emotionally and physically better more of the time, you need to understand the thoughts that are causing you to feel bad emotionally.

3. Notice what percentage of time your thoughts are focused in the past or the future rather than the present. The past was a present moment that already happened and the future is a present moment that has not yet occurred. Most of us miss the present—the only moment we have power to change.