Why this practice?
Awareness interrupts unhelpful patterns (Kegan & Lahey, 2009).
What is it?
Noticing the inner narratives that block progress.
How to use it
Journal: “The voice that holds me back says…”
Reframe: “Instead, I choose to believe…”
Closing thought
Challenge your inner critic with clarity.
Why this practice?
Knowing what you won’t do builds integrity (Boundaries Theory).
What is it?
A list of tasks, roles or dynamics you’re no longer willing to accept.
How to use it
Start with: “I don’t do…”
Refer when making decisions.
Closing thought
Every strong yes starts with a clear no.
Why this practice?
Admiration reveals aspirations (Ideal Self Theory, Boyatzis).
What is it?
A list of people whose careers inspire you—and why.
How to use it
Note shared values, traits or paths.
Use them to inform your own compass.
Closing thought
What you admire shapes who you become.
Why this practice?
Transitions challenge self-concept; naming in-between identities supports resilience (Herminia Ibarra, 2003).
What is it?
A visual or written map of who you are becoming.
How to use it
Label current, emerging and aspirational aspects of identity.
Accept messiness, this is a temporary space.
Closing thought
You’re not lost. You’re between chapters.
Why this practice?
Future visualisation improves decision-making under uncertainty (Stanford Life Design Lab, 2020).
What is it?
A letter from your future self, looking back on this moment.
How to use it
Write in present tense: “You’re doing great.”
Date it one year from now.
Closing thought
Future you already believes in you. Catch up with their wisdom.
Why this practice?
Moments of strong excitement can uncover your true motivators (Dan Pink, 2018).
What is it?
A log of small moments when you felt a strong “yes” to something.
How to use it
Use a notebook or phone app.
Review them weekly to spot patterns.
Closing thought
Your future is built from tiny sparks. Start noticing them.
Why this practice?
Having support increases resilience and reduces fear (Harvard Business Review, 2020).
What is it?
A group of 3–5 people to support your transition.
How to use it
Include diverse roles: mentor, peer, accountability buddy.
Share your goals.
Meet monthly or share updates regularly.
Closing thought
Pivots don’t need to be lonely.
Why this practice?
Tiny goals create stability when big plans collapse.
What is it?
Setting one achievable task each day during transition.
How to use it
Ask: what’s one thing I can complete today?
Make it doable.
Closing thought
Small steps are still forward.
Why this practice?
Rituals ease transition and create stability (Van Gennep, 1960).
What is it?
A repeated small act to mark change and create meaning.
How to use it
Light a candle, journal, take a walk—do something intentional each day during change.
Closing thought
Ritual gives rhythm to the unknown.
Why this practice?
Naming reduces ambiguity and supports processing.
What is it?
Stating clearly what is changing for you.
How to use it
Say or write: “What’s changing is…”
Include what’s ending and what’s starting.
Closing thought
Clarity is the first step to resilience.
