Phase 1

Empowering yourself


The first step is all about empowering yourself to take back control of your life, shifting your mindset and helping you get clear on the person you want to become.

In phase 1 you will build the foundation on which everything else will thrive, regain your confidence in who you are and unlock your internal motivation.

You’ll start focusing on fuelling your body with what it needs, revitalising how you feel mentally, physically and emotionally.

Finding Clarity

Before you can move forward, you firstly need to get clear on where you are going.

That’s why I want you to create a vision statement, so that you get clarity on the person you want to become, and from there every day you can work on closing the gap.

Creating a vision statement

  • Your first big task is to create a ‘Vision Statement’ on who you want to become
  • Once you’ve written it, go and share it with the community. That way it becomes real, and we can hold you accountable and consistent
  • Take a moment each morning to read it, as doing so will get you in the right state of mind to face the day ahead

In this PDF you’ll find a guide on how to create your Vision Statement. Click the button below to download it.

Download the guide

Creating your new identity

The way that you reconstruct yourself into the person you see in your vision statement is by taking on a new identity, a new set of beliefs and a new set of rules on how you live your life.

This set of rules are non-negotiable practices that you will follow everyday, they define who you are and are the code by which you live your life.

Sticking to this code will help reinforce the changes you are making, will help you grow, develop new habits, and uncover the best version of yourself.

  • Add a portion of vegetables to every meal (or fruit to breakfast)
  • Drink 1.5 to 2 litres of water per day
  • Find ways to walk for 30 minutes per day (broken into 5 or 10 min chunks if needed)

Creating your code

In this PDF you’ll find a guide on how to create your Code.

Download the guide

The foundations

A large part of your success in this journey is going to come down to developing healthier habits, and our focus is going to be what you need to put into your life, rather than take out.

That’s why as a starting point I want you to develop a foundation based around 3 core habits, as doing so will make a huge impact in your success moving forward.

On their own they don’t seem like much, but that’s the entire point, they aren’t going to make life anymore difficult than it needs to be, but when added together will have a profound impact on how you think and feel.

Reigniting your confidence and giving you the belief that change is possible.

  • Add a portion of vegetables to every meal (or fruit to breakfast)
  • Drink 1.5 to 2 litres of water per day
  • Find ways to walk for 30 minutes per day (broken into 5 or 10 min chunks if needed)

Creating a momentum shift

The foundation of this programme is all about changing the thoughts in your head, getting you to see that your past doesn’t have to define your future and putting you back in control of your life.

The videos below contain the basis on which the Thought Freedom Technique is built and this is the exact process I use with all my one-to-one clients to help them change the way they think and feel about what is possible.

The Technique itself consists of three requisites of change, all of which need to be activated in order for it to work.

These will be the basis that everything you do moving forward is built around, so I really advise that you set aside time to go through these multiple times until it sinks in and then come back to it again over time.

  • In life you are either at the cause side of the equation or you are at effect, there is no middle ground
  • Once you start taking responsibility for your own actions, you will be able to get any result you want
  • This is not about blame, and instead is recognising that you can choose how you respond to any given situation, and you and only you are in control of your future
  • Once you are at cause you need to place your focus on what you want
  • And from there you need to take action on getting it
  • This can be applied to everything from giving in to cravings to pushing yourself to try something new, overcoming anxiety, managing stress and every other aspect of your life

Cause and effect task

At the end of each day for the next couple of weeks I want you to take a piece of paper and draw two columns.

On the one side write three things that went wrong and on the other three things that went right. Then below that, what your responsibility was in making them happen.

Remember, this is not about blame, and instead is about helping you embody being at cause, by getting you to take responsibility for all the good and the bad in your life. The reason why I love this is because often it is far too easy just to focus on what has gone wrong, completely overlooking the positives of what has gone right.

It seems simple, but you might write something down like work stopped you from eating properly. So think, what was your responsibility in that? You didn’t plan ahead for when to get lunch, didn’t pack something to take with you, or find another solution.

By becoming aware of this and taking responsibility, you can then use these findings to change how you think, making it easier to plan ahead for ways to respond differently in the future.

This is the one task I tend to find only a minority of people follow through with, but they are the ones who get and notice the biggest shift in how they think.

Setting yourself up for the day

By starting your day in a positive state of mind you can completely shift how you think and feel, empowering yourself for the day ahead.

That’s why it is so important that you start your day in a positive frame of mind, as doing so will directly spill over into how you manage stress, feel about yourself, your focus, dealing with conflict and how you feel about yourself.

  • Find a way to structure your morning routine so that it revolves around a few minutes practicing gratitude, getting some fresh air and planning for the day ahead
  • You could also include activities such as meditation, yoga, light stretching, making sure you drink a big glass of water, or whatever works for you


Phase 1 has been all about helping you get clear on who you are and the person you want to become, empowering you to take the first steps, getting your confidence up and gaining a momentum shift that puts you in control of your life.

Before moving onto phase 2 I want you to focus on implementing these changes for at least 5 to 7 days.

Remember though this is your journey, and this is about you doing it at your own pace, without adding any extra pressure on yourself.

So take your time, enjoy the process, and share with the group how you have got on in phase 1.

This weeks tasks before moving on are:

  • Focus on the foundations of adding a portion of vegetables to every meal (or fruit to breakfast), drink 1.5-2 litres of water and walk 30 min each day
  • Every morning practice gratitude and focus on improving your routine (including reading your vision statement and code)
  • Every evening do your cause and effect table of 3 things that went right/wrong
  • Throughout the day ask yourself ‘am I at cause or effect right now?’ And ‘how can I empower myself?’