WORKBOOK - One Year€¦ · Goals make you a failure until you succeed, projects make you a daily success until you fail. For today continue to see what ideas and goals bubble up

365WORKBOOK

2 © 2019 OYNB (One Year No Beer) All rights reserved. 3

ONWARDS TO 365!REFLECTION: WHAT’S YOUR STORY?Take a few minutes to note down all those reasons why you decided to take on this alcohol-free adventure and the 365-day challenge.

Throw yourself into this exercise. Make your reasons bright, vivid and powerful. Feel the emotions as you write. Aim to create visceral feelings or determination to succeed because of these reasons.


IT’S COOL TO BE ALCOHOL-FREEREFLECTION: Who in your life will you inspire by living a healthy, happy alcohol-free life?

Perhaps it’s a friend who wants to stop drinking but can’t imagine life without it, or perhaps it’s a teenage child about to be exposed to the alcohol brainwashing of our culture….

FIND YOUR STRENGTHSREFLECTION: What is your reaction to the results of your strengths test? Any surprises?

How can you apply these results to different aspects of your life?

What can you change in your personal and professional life, so you focus more on your strengths?


TRAIN LIKE AN ALCOHOL-FREE ATHLETEREFLECTION:How has your performance improved over the last 90 days?

What changes have you made that have made you mentally and physically stronger since going alcohol-free?

What have you achieved as a result, that you would never have done while still drinking?

DUMP YOUR MENTAL JUNKREFLECTION: What are the limiting beliefs that have held you back from staying alcohol free until now?

If you find yourself slipping into those limiting beliefs, what empowering beliefs can you replace that thought with?

What other limiting beliefs have you created for yourself that have stopped you achieving your goals?

What empowering beliefs can you create to overcome them?

What can you change in your personal and professional life, so you focus more on your strengths?


CREATIVITYREFLECTION: CREATIVE HOBBIESTake some time to really think deeply about all those creative hobbies and interests you enjoyed but have been forgotten over time.

How would it be possible to build them back into your world?

Is there a creative hobby or interest that you wished you have tried but think it’s too late?

What new creative interest could you take up now?


THE HERO’S JOURNEYREFLECTION: Write your story, written in the 3rd person…

What called you to this adventure?

What’s been the dragon (the challenges?) What have been your fears?

How have you overcome these things?

What good has come from this experience that you share with others?


14 © 2019 OYNB (One Year No Beer) All rights reserved.

IT’S LIKE GOLF AND PUTTINGREFLECTION: Take a few moments and note down all the things that create meaning in your life - people, activities, places, experiences, causes etc.

What meaning do they bring? What is special about these things? Enjoy this process and bathe in the warm sense of meaning this creates.

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SELF-MEDICATIONREFLECTION: What are the most common situations in the past when you have used alcohol as a form of medication?

What have you built into your routine in the last 90 as healthy techniques to deal with life challenges?

How have you felt during challenging times when you haven’t turned to booze?

What difference have you noticed in your emotions (positive and/or negative)?



INACTION IS A CHOICEREFLECTION:What life decisions have you been faced with in the past where you have chosen inaction?

What was the feeling and the thought process you had that led to that decision?

Had you chosen action, how could you have benefitted in terms of learning, development and growth?

What life decisions have you been faced with in the past where you have chosen to take action?

What was the feeling and the thought process you had that led to that decision?

What feeling did you have to overcome in the process?

Had you chosen inaction,what would you have missed out on in terms of learning, development and growth?

FINDING JOEREFLECTION: (Make sure you have watched the 5 min intro)What is the symbolic cave you fear to enter?

What have you outgrown since you started your alcohol-free journey?

What has been your call to adventure since you removed alcohol from your life?


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TIME TO DREAM BIG QUESTION 1REFLECTION:Ask yourself - What if money was no object?

Without any money constraints - what would be your imprint on the world. What books would they write about you?

Take some time to ponder this thought experiment and note down any ideas that surface. This exercise often creates some great insights.

Enjoy and dream big!


ADAPT YOUR SOCIAL LIFEREFLECTION: How have your friends reacted to your you going alcohol-free?

Who has been supportive?

Which friendships have been challenged?

What new friendships have formed since embarking on your AF journey?



SPRINT 7 REVIEWREFLECTION: List your 3 biggest takeaways from this sprint.

What was so significant for you about these learnings?

What’s changed for you in the last 14 days as a result?

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EVERY GREAT JOURNEY BEGINS WITH A SINGLE STEPREFLECTION: What is a goal that you have in mind, perhaps something you have been meaning to start for a while? Perhaps something you thought of when dreaming big.

What single step could you take to move towards you towards that destination?

What difference have you noticed in your emotions (positive and/or negative)?


365SPRINT 8


TIME TO DREAM BIG QUESTION 2REFLECTION:What if you gave up your career today?

If you could give up your career today what would you love to spend your time doing?

If you weren’t climbing any ladders or aiming for a certain income, what would you like to do?

If you could only make your career choice on your highest passions, values and desires what career would you select?

AUSTRALIA & MAKING YOUR OWN CHOICESREFLECTION: How do you perceive alcohol now?

Is there a part of you that still longs for those drinking days?

Write down three things that you can tell yourself regularly to remind yourself of the reasons why you choose not to drink.


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DON’T BELIEVE IT JUST BECAUSE WE SAY ITREFLECTION:Which of the exercises/activities you have done on the challenge have had the biggest impact?List three of them.

For each one, what was the impact it had? What shifted for you?

What do you do differently now as a result?


TIME TO DREAM BIG QUESTION 3REFLECTION: Create a list with two headings: ‘Things that energise me’ and ‘Things that zap my energy’.

During the week keep adding to both lists. See how many entries you can create.

What can you conclude from this exercise?

Were there any surprises?

What changes can you make to shift the balance towards more energising activities?


LEAD BY EXAMPLEREFLECTION: Think of three examples of times along your AF journey when you have had to stand your ground.

What would you say to someone facing a similar situation?


A RANDOM ACT OF KINDNESSREFLECTION:What were the acts of kindness you undertook each day?

How easily did this come to you?

What response did you get from the person you helped?

How did this process make you feel?



FIND YOUR WHYREFLECTION:List 10-20 reasons why you started this challenge.

Next to each reason, state why this is important to you.

Pick out the top five and memorise them.

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ETERNITY IS NOT A LONG TIMEREFLECTION: How much of your time (as a %) do you spend dwelling on the past?

How much of your time (as a %) do you spend worrying about the future?

What more can you consciously do to live in the present moment?


HABIT LOOP REMINDERREFLECTION:Let’s not lose sight of the fact that our no.1 focus is to stay on this alcohol-free adventure. Temptation can rear its head from nowhere.

Spend some time today and note down any habit loops you can spot.



WHY GOALS ARE IMPORTANTREFLECTION:Research suggests only 20% of the population set goals. Most people spend more time planning birthdays, weddings and holidays than their lives.

Block off some quiet to think deeply about all things you would love to achieve. Just dream a little without constraint. Enjoy.

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GOALS V PROJECTSREFLECTION: Goals are reached in the future, projects worked on right now in the present moment.

Goals are aims you work towards, projects are aims you work on.

Goals focus attention on the end result, projects focus your attention on daily action.

Goals make you a failure until you succeed, projects make you a daily success until you fail.

For today continue to see what ideas and goals bubble up and then tomorrow we start our goal lists.


SHOULD’A, COULD’A,WOULD’A GOALSREFLECTION:Over the next week we want you to create as many goals as possible. We will then take these goals, pull out the ones you desire most, and create your projects.

Make your should’a, could’a, would’a goals list



SPRINT 8 REVIEWREFLECTION:List your 3 biggest takeaways from this sprint.



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365SPRINT 9

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HERE’S WHY YOU’RE DOING SO WELLREFLECTION: Today take a moment to congratulate yourself on having the strength to make a powerful positive change in your life. You’re a star!


IF WE KNOW WHAT TO DO,WHY DON’T WE DO IT?REFLECTION: Here’s an idea…. look at your goals and select one that you haven’t yet made progress with. What action are you going to take TODAY?

Write it down. Tell a friend. Make it a commitment. Hold yourself accountable.

Taking action is a skill and the best way to learn is to DO IT!

Send the email, book the class or make the call - but take some firm action - today!

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WHAT IS THE BOOZE?REFLECTION:Let’s do a quick mind experiment to drive this alcohol-free hack home:

Imagine you in a bar and you’re handed a bottle marked with a skull and crossbones indicating it was poisonous.

The label says –Contains a colourless flammable liquid that is used as an industrial solvent and as fuel.


OLD HABITSREFLECTION: What healthy habits have you created during the challenge that have helped to move you forwards?

What has had the biggest impact in breaking the cycle?

What other new healthy habits could you create in your life?

FLYING LIKE AN EAGLEREFLECTION: Who in your life supports you and who brings you down?

What impact has that had on your journey through life?

What can you do/think/feel to change this?


CHANGE YOUR ROUTINESREFLECTION: So today - Look ahead to any events that are looming and be ready for those usual temptations.

Use the habit loop and decide how you can replace the old routine with a new ritual to make sure you stay on your alcohol-free adventure.

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THREE GOOD THINGSREFLECTION:Make a note of your 3 good things for today.

And do it every day


GET OUT THE WAY OF YOURSELFREFLECTION: Take some time and write down any limiting thoughts you have about being/staying alcohol-free and challenge every single one of them until they are so weak the hold zero power of you.


MORE GOALSREFLECTION: Make some space today and note down yours and everyone else’s financial goals.

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AN EMPTY BOATREFLECTION:Think of a situation where someone annoyed you recently and you blamed them for something.

Taking into account the “empty boat” analogy, how could you perceive the situation and that person’s intentions in a dierent way?


CHECK OUT A PODCASTREFLECTION: Download or listen to at least one of the podcast listed above. Enjoy.

HAPPY, PHYSICAL AND IFI COULD NOT FAIL GOALSREFLECTION: Find some space today and note down your happy, physical and ‘if I could not fail goals.


WHAT HAVE YOU OVERCOME?REFLECTION: Write down all those obstacles you have overcome to reach this point on your alcohol-free adventure. Wallow in these positive emotions.

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A QUICK CONFIDENCE BOOSTERREFLECTION: Make a mental note of how you feel after this exercise. Also, jot down some ideas of when a quick confidence booster such as this might be beneficial.


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MORE GOALS… NAUGHTY, IF ONLY AND LEARNING REFLECTION: Make some time and space to create your Naughty, if only and learning goals today.

HIIT SESSIONREFLECTION: How easy was this to perform?

How did you feel afterwards?

How could you create a trigger, routine, reward system to make this happen every day?

Just imagine how fit you would be with just 15 mins a day!!



LET’S JUMP IN A GREEN SHOWERREFLECTION:How did you feel after your trip outside?

How easy would it be to build more of these moments into your life?

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FISHERMAN AND THE CEOREFLECTION: Take some time to consider your goals and remind yourself of what is really important

THERE IS NO SUCH THING AS FAILUREREFLECTION: Remember a time that you failed in the past but the learning helped you succeed at a later date.

CREATE YOUR WISH LIST AND PROJECTSREFLECTION: Make some space and time to create your project lists.


SHED YOUR EMOTIONAL WEIGHTREFLECTION:What past emotional baggage could you cast aside today?

How does this make you feel?


EVERY GAIN - WILLIAM JAMES - HABIT REFLECTION: Take a step back and admire all those alcohol-free days you have amassed. Know that they are fortifying your mind and body!

REFINING AND SMART GOALSREFLECTION: Make all of your projects SMART.


NEATREFLECTION: What steps can you take to build NEAT exercise into your life today?



KEEP YOUR GOALS QUIET (ISH) ?REFLECTION:In light of this post - take some firm positive action towards one of your goals today

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HOW LUCKY ARE YOU?REFLECTION: Today take a moment and reflect on how lucky you feel for having stumbled upon a keystone habit that is alcohol.

Note down any new positive habits you have started since your AF adventure began.

Also make a list of any new empowering habits you could create and apply the habit loop tomake them happen!



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MINDFULNESSREFLECTION:What conventional wisdom have you discovered was either unhelpful or untrue?

Download the apps and start

Headspace - www.headspace.com

Calm - www.calm.com

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HABIT SHAKER AND BREAKER REFLECTION: The name of this habit changing game is to bring awareness to your routines and subconscious habits. Do something different. Let’s turn off this habitual autopilot and go crazy. How did it feel to change things up a little. Did it feel strange?


CALM DOWN, CALM DOWN REFLECTION: It is our aim to give you the skills to manage your emotions, to take control back and stop being dragged around by instinct and bad habits. When did you last your temper and regret your actions?

GRANDMA’S HANDSREFLECTION: While practicing mindfulness it is important to cultivate the right attitude.

As you practice consider how this loving gran would react to your progress, use this attitude as you learn and grow with your mindfulness practice.

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THE HARD TRUTH IS THAT YOU CANREFLECTION: You can achieve more than you ever thought. Too often we hide behind, very valid, excuses but the hard truth is that if you truly want to do almost anything you can.

Is there anything in your life that you would truly like to make happen - today?



VISIT THE MIND GYM BEFORE THE PHYSICAL GYMREFLECTION:If you get your inner fitness right the rest will follow.

The stronger you are mentally the more likely you are to stay motivated and on track towards your physical fitness goals.

What could you do today to work on your mental fitness?

CAN YOU EXERCISE TODAY?REFLECTION:One of the greatest benefits of quitting alcohol is that it can provide the extra motivation required to exercise.

Note down 3 stealth ways you could exercise and make one of them happen - today.

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WHAT WOULD MARCUS AURELIUS DO?REFLECTION: Make it your mission to meet ill-will with tranquility and mastery of emotions.

Create a list of the types of ill will you might face and how you will remain tranquil.

THE SECRET 1% DIFFERENCE THAT WILL TRANSFORM YOUR BUSINESS AND LIFE.REFLECTION: The difference between 99% and 100% commitment is what it takes to make lasting positive change.

Is there anything in your business or personal life that you are not quite fully committed to?


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GET YOUR ‘WHY’ OUT IN THE OPENREFLECTION:At a basic psychological level we are motivated to move away from pain and towards pleasure. From this understanding you can fire up your own motivation towards a task by creating two powerful levers.

Create your why lists to leverage your motivation towards 100%


MINDFULNESS ON THE MOVEREFLECTION:Slowly start to introduce mindfulness into your life. Your deliberate practice is important but the real aim is to create a mindful way of living, to stay in the moment at all times, whether in the office or at home.

What did you notice when you stopped just long enough to be aware of the present moment during the day?


‘NEVER BE THE DRUNK AT THE END OF THE BAR, WHO SPITS OUT THOSE IMMORTAL WORDS ‘I COULD HAVE MADE IT!’REFLECTION:How many ‘potentially’ great athletes, fathers, mothers, entrepreneurs, paradigm shifters and everyday heroes have achieved almost nothing?

Take 5 minutes to reflect on how far you have already come on your alcohol-free adventure and how far you are from that person who says - I could have made it!

THE GAME CHANGERREFLECTION:When you make plans with a clear head they have a real chance of happening. Taking action is key to building a life that thrives.

What could you do today that will demonstrate that you are now in control of your destiny?

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CHALLENGE YOUR OWN THOUGHTSREFLECTION:What conventional wisdom have you discovered was either unhelpful or untrue?


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I’LL TELL YOU WHY I LIKE MONDAYS REFLECTION: What change can you make this Monday?


BORN TO RUN REFLECTION: How can you make time to get outside today?

THE POWER OF PLACEBOREFLECTION: Is there anything in your life right now that you can believe in and make happen?

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HOW I CAUGHT A GLIMPSE OF PARADISEREFLECTION: What are the things in your life right now in the present moment that brings you joy?



ETERNITY IS NOT A LONG TIMEREFLECTION:What can you do to enjoy your life right now?

JUST A THOUGHT - USE IT OR LOSE ITREFLECTION:How can you challenge your brain today?

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SURFING THE URGEREFLECTION: How did the surf the urge practice make you feel?

BLUE SKYREFLECTION: Can you find any blue sky today?


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FIND YOUR OWN PATH TO BLISSREFLECTION:What path will you take towards your own bliss?


GRATITUDE, POSITIVE EMOTIONS &POSITIVE PSYCHOLOGYREFLECTION:Take some time to notice all those things you are grateful for today

TRYING TO BE IN TWO PLACES AT ONCEREFLECTION:How easy would it be to find 10 minutes to practise mindfulness today?


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365SPRINT 13

FOR OUR HABITS TO CHANGE OURIDENTITY HAS TO CHANGEREFLECTION:Have you started to discover the real you on this alcohol-free adventure?

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POSITIVITY REFLECTION: How could you bring more positivity into your life?


GRATITUDE 1.0 REFLECTION: Which one of these ideas will work best for you?

THE NON-JUDGEMENTAL APPROACHREFLECTION: Try bringing this non-judgemental approach to your daily interactions and make a note of how you feel?

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A MINDFULNESS CHALLENGEREFLECTION: How would practising mindfulness until the end of this 365 make you feel?



SUCCESS IS A SHORT RACEREFLECTION:What areas of your life could do with a kick-starter of discipline?

LEARN SOMETHING NEW EVERY DAYREFLECTION:How could you bring a daily learning practice into your life? A top tip: these emails help!

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JUST A THOUGHT - LET’S WORK ON YOUR FLEXIBILITY, MIND STRETCH.REFLECTION: How is your newfound awareness improving other areas of your life?

VITALITY MAKES THE DIFFERENCEREFLECTION: How are you currently bringing vitality into your life?


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DON’T WAIT, MEDITATEREFLECTION:Make a note of those moments today that you can turn from boredom into mediation


THE EARLY HOURS CAN MAKE THE DIFFERENCEREFLECTION:If you don’t already have a morning routine, could you start one today?


GRATITUDE 2.0REFLECTION:What emotions did you feel as you created your grateful list?

FOCUS ON JUST ONE THING AT A TIMEREFLECTION:What is the one thing you could do today that would take you closer to your goals?

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LIFE IS KNOCKING YOU INTO SHAPE - NEVER BE AFRAID TO COLLIDE WITH IT GOOD AND BADREFLECTION:What tough experiences have helped make you the person you are today?


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BLOW YOUR MIND REFLECTION: What NEAT exercise will you perform today?


PLANT BASED CHALLENGE WARNING REFLECTION: Do you feel this challenge is possible?What beliefs might hold you back?

SOME IDEAS FOR THE VEGAN CHALLENGEREFLECTION: Did you enjoy your plant-based adventure and might you implement this into your life?

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WATCH THESE FILMS THEY WILLBLOW YOUR MINDREFLECTION: How have your opinions changed since watching these films?



SLEEPREFLECTION:How would you rate your current sleep and is there room for improvement?

UNCOVER YOUR OPTIMAL AMOUNT OF SLEEPREFLECTION:Make a note of your optimal sleep time.

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MAKE SLEEP THE FOUNDATION OF YOUR HEALTHY LIFESTYLEREFLECTION: What steps can put in place to power up your sleep?

EXPERIMENT WITH YOUR SLEEP PATTERNSREFLECTION: Could you experiment with your bedtime to unlock productive mornings?


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THE 5AM MIRACLEREFLECTION:What could you do with an extra hour or two every day?


MORE IDEAS TO PROMOTE QUALITY SLEEPREFLECTION:How many of these ideas could you build into your sleep routine?


HOW I HACKED MY SLEEPING HABITSREFLECTION:How could you use your new improved sleeping habits to hack your productivity?

BEST BOOKS ON SLEEPREFLECTION:List your 3 biggest takeaways from this sprintWhat was so significant for you about these learnings?What’s changed for you in the last 14 days as a result?

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365SPRINT 15

THE PLEASURE TRAPREFLECTION:Do you ever find that your relationship with food can appear as if something is pulling the strings?

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FIND A FOOD TRIBE REFLECTION: What group could you align with and do you feel that in doing so it will help you stick to a healthy dietary lifestyle?


LANGUAGE OF WELL-BEING REFLECTION: See if you can notice the types of words that other people use, which might hold them back?

BACK TO THE POWER OF PLACEBOREFLECTION: Were you aware of the placebo effect and how itdemonstrates the power of our minds.

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STANDING CHALLENGEREFLECTION: How easy would it be for you to build or create a standing desk in the offce or at home?



MAKE NOTE OF YOUR INTERNAL CHATTERREFLECTION:What did you notice about your internal chatter?

THAT’S THE SPIRITREFLECTION:How could you bring more spiritually into you life?

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WE CAN’T ALL BE MINDFULREFLECTION: How are you finding your mindfulness practise?

LANGUAGE OF WELL-BEING:QUESTION 1: NEVER? EVERYONE?REFLECTION: Had you heard of Stoicism and what were your original thoughts about this philosophy?


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INTRODUCTION TO STOICISMREFLECTION:Had you heard of Stoicism and what were your original thoughts about this philosophy?


NEGATIVE VISUALISATIONREFLECTION:Did you experiment with negative visualisation and how did it make you feel?

HOW TO FIND YOUR LIFE PURPOSE IN 5 MINUTESREFLECTION:What further meaning did this video uncover?


SUGAR CHALLENGEREFLECTION:Did you manage a whole day without sugar and how did this make you feel?

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LANGUAGE OF WELLBEING, QUESTION 2:‘WHO SAYS SO?’REFLECTION:Can you notice these language patterns within your inner dialogue and has this challenge helped to break them down?


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CONDITIONS OF FLOW REFLECTION: When have you experienced flow in the past?


FLOW FINDER REFLECTION: Do you now have a clearer picture of what creates flow in your life?

CREATING FLOWREFLECTION: How could you build more flow into your life?

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TONGUE DROPREFLECTION: Did you manage to quiet your inner dialogue and how did that make you feel?



BE THE HERO OF OUR REAL-LIFEDISASTER MOVIEREFLECTION:Do you feel empowered to make a positive change to help leave this planet in a better shape than we found it?

WHAT EVIDENCE DO YOU HAVE?REFLECTION:Could you notice these language patterns in your inner dialogue and did the challenge help break them down?

How did this make you feel?

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WHAT IS REALLY UNDER YOUR CONTROLREFLECTION: How does this understanding make you feel?

SELF-FULFILLING PROPHECYREFLECTION: Now you are becoming skilled in the art of the language of wellbeing what differences are you noticing within your inner world?


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LANGUAGE OF WELLBEING:WHAT DO YOU MEAN BY THAT?REFLECTION:Could you notice these language patterns in your inner dialogue and did the challenge help break them down?

How did this make you feel?


VIEW FROM ABOVEREFLECTION:How did this view from above make you feel?

LOW Q5: HOW DO YOU MAKE THE CONNECTION BETWEEN THAT EFFECT AND THAT CAUSE?REFLECTION:Can you notice these language patterns within your inner dialogue and had this challenge helped to break them down?


THE LANGUAGE OF MINDFULNESSREFLECTION:In what way is the combination of mindfulness and the language of wellbeing helping you to thrive?

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WHY WAIT TO BE HAPPY?REFLECTION:How do you feel right now at this very moment?


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READ TRIED AND TESTED AUTHORS REFLECTION: How do you feel right now at this very moment?


LIFE IS MORE LIKE WRESTLING REFLECTION: How might you better deal with life’s daily upsets?

KILLING TIME! WHY?REFLECTION: What activities could you do to fill your life with learning?

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IT’S NOT EVENTS THAT SHAPE OUR LIVESBUT OUR REACTION TO THEMREFLECTION: Just sit with this for a while and replay this sentence over in your mind.



IF ALL ELSE FAILS - READ THE INSTRUCTIONSREFLECTION:What are the major personal discoveries you have made on your AF adventure?

LOW Q6: HOW EXACTLY DOES THE EVENTMEAN THAT THE EXPERIENCE IS TRUE?REFLECTION:Can you notice these language patterns within your inner dialogue and had this challenge helped to break them down?

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TOMORROW NEVER COMESREFLECTION: What healthy habit could you start TODAY?

SELF-CONTROL TRAININGREFLECTION: How could you live out what you most fear?


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A PHILOSOPHY BOOKREFLECTION:What is your current understanding of philosophy and wellbeing?


STAY IN THE MOMENTREFLECTION:Do you currently have a mindfulness practice or how could you start one?

THE TALENT MYTHREFLECTION:What strengths did you uncover?


A GUIDE TO THE GOOD LIFE: THE ANCIENTART OF STOIC JOY BY WILLIAM IRVINEREFLECTION:Do you have a daily reading habit?

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365SPRINT 18

MINI CHALLENGE - TAKE A BREAK FROMYOUR SMARTPHONEREFLECTION:Make a note of how you interact with the world. Do you feel more engaged with life? Do you feel less stressed?

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COMPASSION REFLECTION: Do you feel enough?


ATTENTIONAL BIAS REFLECTION: Do you notice any attentional biases that you might have?

HEALTHY RELATIONSHIPSREFLECTION: Take 5 minutes now to think of someone you feel would benefit from your time. A member of your family or perhaps a work colleague. Being there for people, helping them where you can will not only increase your well-being, but perhaps increase your lifespan.

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THE BODY & MIND SELF-CONFIDENCECONNECTIONREFLECTION: How did this exercise make you feel?



A TED TALK ON THE POWER OF POSESREFLECTION:How do you feel about the body/mind connection now?

EXERCISE: TRAIN LIKE A SELF-COMPASSION SUPERSTARREFLECTION:How did this exercise make you feel?

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BE YOUR AUTHENTIC SELFREFLECTION: Did this exercise make you feel good?

CUT YOURSELF SOME SLACK AND BE YOURSELFREFLECTION: Can you feel our self-worth increasing?


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CONFIDENCEREFLECTION:What option are you going to take?


A BATTLE FOR THE BLOOD SUPPLYREFLECTION:How could you use this new thinking to take on your confidence challenges?

A CONFIDENCE EXERCISEREFLECTION:Can you notice a difference in how you feel about these confidence challenges?


FIXED OR GROWTH MINDSETREFLECTION:What mindset do you currently have?

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365SPRINT 19

A TED TALK ON MINDSETREFLECTION:Do you believe that we can improve?

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READ PHILOSOPHY REFLECTION: What ideas bubble up during today’s learning?


BE IN AWE EVERY DAY REFLECTION: How could you be in awe today?

NEVER GIVE UPREFLECTION: When have you displayed this never give up attitude in the past?

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EXERCISE EVERY DAY - STEALTHREFLECTION: What can you do today to ensure you exercise every day?



WILLPOWER IS LIKE A MUSCLEREFLECTION:What small win could you create - today?

IT’S NEVER TOO LATEREFLECTION:What hobby could you re-start - today?

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TAKE REGULAR BREAKS FROM YOUR PHONE - SEE IF THE WORLD STILL TURNS WITHOUT ITREFLECTION: Could you take a break from your phone today or use it in batches?

YOU CAN’T PUT ANYTHING OFF UNTIL TOMORROWREFLECTION: How did your day of not putting anything off until tomorrow go?


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SELF-CONFIDENCEREFLECTION:How is your self-confidence?


HOW TO CREATE REAL SELF-CONFIDENCEREFLECTION:How is your self-confidence feeling today?

CONFIDENCE IS A SKILLREFLECTION:How could your increase our confidence skills?

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A CONFIDENCE CHALLENGEREFLECTION:What confidence challenge could you create today?


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365SPRINT 20

LEARN FROM THE GREATSREFLECTION:What activities would you love to master?

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IN THE SHORTNESS OF LIFE - SENECA REFLECTION: Do you now have a strong sense of meaning in your life?


SPEND AS MUCH TIME AS YOU CAN OUTDOORS REFLECTION: Where will you go outdoors today?

FLOW AT WORKREFLECTION: How could you apply your strengths to your work?

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SHRINKING WORLDREFLECTION: How is your world growing?



I COULD HAVE MADE IT IF IT WEREN’T FOR THE...REFLECTION:What’s the no.1 advantage you have noticed since starting your alcohol-free adventure?

THE POWER OF VALUESREFLECTION:How have your values affected your life?

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PREPARE NOW FOR WHEN YOUR CONFIDENCE IS QUESTIONEDREFLECTION: How easy would it be to follow these steps on a daily basis?

EXERCISE: - IF I WERE YOU, I WOULD..REFLECTION: Create your own life-force statement


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THE MAP IS NOT THE TERRITORYREFLECTION:Can you see how everyone might be operating using a different map and how does this make you feel?


A STORY ABOUT VALUESREFLECTION:Do you have any idea what your current value filters are?

FIND YOUR VALUESREFLECTION:Create your values list

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RE-ORGANISE YOUR VALUES LISTSREFLECTION:Create your new and improved towards-values list


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365SPRINT 21

IF YOU CAN LIVE SIMPLY AND STILL LOVE LIFE, THEN THERE IS NOTHING HOLDING YOU BACKREFLECTION:What are the free things in your life that bring you the most pleasure?

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THE RULES WE LIVE BYREFLECTION:What rules can you think of that currently influence your world?

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EXERCISE: FIND YOUR CURRENT RULES REFLECTION: Create your rules lists


HERE’S AN IDEA THAT CAN LEAD TO EVEN MORE SUCCESSREFLECTION: Who would you want in your accountability group?


THE BODY AND MIND SELF-CONFIDENCECONNECTIONREFLECTION: How did this exercise make you feel?


WORK WITH YOUR STRENGTHS, NOT YOUR WEAKNESSES REFLECTION:How could you use our strengths today? Don’t forget to use the results from your previous VIA strengths test as a guide.

If you did not get a chance to take the test here it is again:

Take the free VIA Character strengths test it only takes 15 mins to complete.

https://www.viacharacter.org/survey/account/register

MAXIMS AND THE POWER OF WORDSREFLECTION:What are the best maxims you can think of?

KEEP YOUR BELONGINGS TO THE MINIMUM - BE ABLE TO LIST EVERYTHING YOU OWNREFLECTION:How could you apply minimalism to your world today?

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https://www.viacharacter.org/survey/account/register


EXERCISE MAXIMSREFLECTION:Create your new improved maxims

YOU CAN DECIDE HOW YOUR MIND WORKSREFLECTION:Are you starting to feel that you have so much more control than you ever realised?

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WHY COVER YOURSELF IN A STRESS BLANKET?REFLECTION: What words could you use to replace ‘stress’?

LEARN TO LOVE MONDAYSREFLECTION: What new routine or healthy idea could you introduce this coming Monday?


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3 STEPS TO LIVING YOUR NEW VALUESREFLECTION:How can you implement these ideas today?






365SPRINT 22

BELIEFSREFLECTION:What major beliefs do you currently hold?

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TYPES OF BELIEFSREFLECTION:What core beliefs do you hold?

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READ EVERY DAY REFLECTION: How can you make reading a daily habit?


FIND YOUR BELIEFS REFLECTION: Create your beliefs lists




HABITS MAKE YOU THE PERSON YOU AREREFLECTION:What habits could you create that will help you towards your best-self?

CHALLENGE LIMITING BELIEFSREFLECTION:What limiting beliefs could you challenge and change?

DON’T BE AFRAID TO LOVE & BE LOVEDREFLECTION:How can you love and be loved?

WRITE EVERY DAYREFLECTION:How easy would it be to start a journal today?

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BELIEFS CAN CHANGE IN AN INSTANTREFLECTION:What one belief could you change right now this instant?

BUILD A BELIEF REFLECTION:What beliefs could you build today?

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START THINKING ABOUT YOUR GOALSREFLECTION: Have fun and throw down some more goals

UNDERSTAND WHERE YOUR FOOD COMES FROMREFLECTION: The next time you are on a sports field just look at the grass and earth beneath and feel lucky that the wonder of nature is able to use the combination of sun, water and earth to grow our food. Everything we, should eat, is a product of this miracle.



365SPRINT 23

WHAT IS HAPPINESSREFLECTION:All of these ideas are personal to you. Look for those moments that produce meaning, engagement, improve relationships, help you to achieve and make you smile. Then build moreof them into your daily life. In doing so you will be truly happy.

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MAKE TIME TO THINK DEEPLY REFLECTION: How could you make time to think deeply?


FAILURE IS A GREAT TEACHER REFLECTION: When was the last time you felt the fear and went for it?




SAVOUR LIFE’S SWEET MOMENTSREFLECTION:What could you savour in your life right now?

DELAY GRATIFICATIONREFLECTION:What could you do to practice the skill of delaying gratification today?

THE CROWD ARE WRONGREFLECTION:When have you noticed that the crowd were wrong?

YOUR ONE THINGREFLECTION:Start to think about those BIG goals you might have?

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READ A GREAT BOOK AND ASK A GREAT QUESTIONREFLECTION:Apply this question to help create a goal list.

THE DOMINO EFFECT REFLECTION:Keep dreaming about those big goals and make a list.

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BREAK OUT YOUR GOALS INTO SPECIFIC AREASREFLECTION: Group your goals into sub-groups?

THE 80/20 RULE AND PARETO’S PRINCIPLEREFLECTION: Look at your goals and filter out the 20% that will add the most value.


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GOAL SETTING TO THE NOWREFLECTION:Work through each goal until you have a firm action to perform - today.


REVIEW YOUR GOALS REFLECTION:How could you make your goal refinement a monthly practice?




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365SPRINT 24

IT’S ALL ABOUT MINDSETREFLECTION:Do you have a fixed or growth mindset?

How can you move further towards having a growth mindset?

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THE TALENT MYTHREFLECTION:What is your passion that you can develop or rekindle?

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FOLLOW YOUR PASSIONS REFLECTION: What new hobby, class or activity can you try this week?


DON’T BOTHER TRYING TO KEEP UP WITH THE JONESES, BE YOUR OWN PERSON REFLECTION: Make a list, downwards, of all those things you have that someone else would love, try to avoid material items.

Who do you admire that you can compare yourself with and when you compare try to look at theway they live their lives, the way they give back or speak out.


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PRACTICE SELF-DISCIPLINEREFLECTION:How will you practice self-discipline this week?

QUESTION EVERYTHING & NEVER STOPREFLECTION:What way of learning can you challenge or reimagine?

FORGET ALCOHOL TRY MUSIC INSTEADREFLECTION:Create a playlist on your phone, computer or wherever you can, give it a happy title and play it. Loud. Notice how it makes you feel, try playing it each morning or evening on your commute.

KINDNESSREFLECTION:Start as soon as you can, carry out random acts of kindness and see how it makes you feel?

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MONEY DOESN’T BUY HAPPINESSREFLECTION:Really think about this, do you appreciate all the things you have that money can’t buy?

TRY TO UNDERSTAND HOW YOUR PLANET WORKSREFLECTION:Go outside today, into nature, sit for a while (no phone!) and notice what you may have taken for granted before.

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THE HAPPINESS PARADOXREFLECTION: Do you recognise this as something you do? For the rest of today, try to live in the moment and be happily immersed in what makes you happy.

YOUR PLANET IS ON LOAN TO YOUREFLECTION: What can you do today to help preserve our beautiful planet?


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CUDDLE YOUR LOVED ONES LIKE IT’STHE LAST TIMEREFLECTION:Try this - just imagine that when you walk out the door it could be the last time you see a loved one. If you perform this exercise, when it comes to saying goodbye, seewhat happens and how you feel. I would bet the moment felt special and perhaps you looked deeper into their eyes or you held that hug a little longer.





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365SPRINT 25

THE GOLDEN BUDDHAREFLECTION:Think back over your journey so far. Does alcohol have any of the old pulls for you, how far have you come in your relationship with alcohol? How much better is this new life you are leading?

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LOTS OF TINY IMPROVEMENTS MAKE ABIG DIFFERENCE REFLECTION: Using Brailsford as inspiration, think about where you can make those 1% gains in your relationships, work, your fitness performance and even your hobbies.


A CHALLENGE TO ALL YOU CHAMPIONS REFLECTION: Be your best, perform at your peak, play this season alcohol-free and see for yourself the difference it makes.


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A BOOK ABOUT TENNIS THAT’S REALLYABOUT LIFEREFLECTION:Try to approach new or difficult situations with this new outlook, take the chance to learn and grow and make these your goals.

Ultimately, life is a challenge. Let’s embrace it.

PRACTICE GRATITUDE, THE 3 G’SREFLECTION:Write down your 3 G’s, preferably somewhere you can see them. As you conjure these thoughts up in your mind, take the time to enjoy the visions. Make them bright andwarm, add sound and feelings if that helps make them more vivid. Don’t rush this process enjoy recalling these positive feelings.

F**K THE TRAFFICREFLECTION:So the next time you find yourself watching the clock or worrying about the traffic ask yourself are you really enjoying the moment. If so fu*k the traffic.

WHY IT IS SO HARD FOR SOMEONE TOIMAGINE BEING ALCOHOL-FREE OR A VEGANREFLECTION:Try to imagine yourself living your best life, what does it look like, imagine yourself in 2 years time without any hangups or pre-conceived thoughts limiting yourself.

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ARE YOU WORRIED ABOUT A LACK OFPURPOSE OR MEANING?REFLECTION:So if you find yourself asking these BIG questions be gentle with yourself. Trying to come up with a definitive answer will lead to frustration and inertia. The secret path topurpose is through momentum in a direction that is your best guess combined with expertise in a particular area. So rather than trying to figure it all out in your head, start moving.

‘A GOAL IS A DREAM WITH A DEADLINE’ NAPOLEON HILL REFLECTION:What are your goals?

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GET YOUR ‘WHY’ OUT IN THE OPENREFLECTION: Make those lists today, remind yourself each day. At the end of the next week reflect on how differently you feel about reaching your goals.

WHY IS THE DIFFERENCE BETWEEN 99% AND100% COMMITMENT SO HUGE?REFLECTION: How do you feel now? Can you feel your commitmentlevel rising?

Moving the last 1% is harder than the 99% before, but when you connect ‘all in’ with a task, career, goal or purpose magic things can happen.


LIVE A LIFE UNCOMMONREFLECTION: Be yourself, there is only one you.

“Normal is not something to aspire to – it’s something to get away from” Jodie Foster

HERE’S WHY YOU’RE AN ATHLETEREFLECTION: Reframe your world and prepare every aspect of your life as an athlete prepares for a race.


365SPRINT 26

A TIME FOR REFLECTIONREFLECTION:For the next few days, we will reflect on your fantastic achievement, as you move towards the big 365! This is an important part of the process of savouring your success. Too often we rush onto the next thing and forget how far we have come.

So how does it feel to have almost achieved 365 days (or more if you are there already) without alcohol?

Note down your answers and wallow in the good feelings this produces.

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WHAT HAVE YOU OVERCOME REFLECTION: Today we want you to list out all those obstacles you have overcome during your 365 day challenge.

What have these trials taught you about yourself and life?


WHAT WAS YOUR FAVOURITE MOMENT?REFLECTION: Which part of your 365 day challenge have you enjoyed the most?

List out all your best bits and enjoy reliving the good times.


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HOW PROUD ARE YOUR LOVED ONES?REFLECTION:Today, take some time to think about your loved ones and how proud they are of your achievement.

What’s been said, how have your friends reacted and do you feel empowered for having shown the world that you can achieve the ultimate social challenge?

Make a note of all these fabulous moments - you’re a legend - enjoy the praise.

WHAT MADE YOU LAUGH THE MOST?REFLECTION:Was there a moment or lots of times during the challenge when you really laughed?

This is such a great question because it reminds us that we have more fun when alcohol-free!

Make a note of all your funny moments.

WHAT ARE YOU MOST PROUD OF?REFLECTION:Having now almost reached the big 365, what are you most proud of?

Jot down all your answers - you legend!

HOW HAVE YOU CHANGED?REFLECTION:Have you changed during the challenge?

Perhaps you have lost weight, changed career or reduced anxiety?

List all the positive changes you have experienced since you started this challenge.

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DURING THE CHALLENGE HAVE YOU FOUND YOUR AUTHENTIC-SELF?REFLECTION: One of life’s greatest discoveries is to unearth your authentic-self. Do you feel that you are now closer to the real you?

How does this feel?

Make a note of your thoughts...

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YOU LEGEND!!!The maracas are out and they are shaking, the OYNB crew are going wild, Ruari and I are cheering and the drums are rolling because you are now a 365 day legend.

Welcome to the club!!!

All this leaves is to ask yourself what’s next?

Will you continue with your alcohol-free adventure or return transformed?

Remember this is just the start, you are only warming up and we would love to see you use this wonderful foundation to develop your best-self.

This is the reason we created OYNB, to not only help you transform your relationship with alcohol but also discover your best self. And this is a never ended process of learning, growth and refinement.

So now it’s time for the great adventure - this life!

Enjoy and don’t forget, we want to hear from you today on social and by email. Share your journey so we can celebrate with you.





PUT ALCOHOL IN ITS PLACEVISIT ONE YEAR NO BEERwww.oneyearnobeer.com

TAKE AN ALCOHOL FREE CHALLENGEwww.oneyearnobeer.com/takethechallenge

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WORKBOOK - One Year€¦ · Goals make you a failure until you succeed, projects make you a daily success until you fail. For today continue to see what ideas and goals bubble up

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