Manifesting 101: What Is It And How Can You Use It To Create Your Dream Life?

Manifesting 101: What Is It And How Can You Use It To Create Your Dream Life?

Manifestation. If your initial reaction when you hear this word is to eye roll then you don't know what we are talking about. What you don't realise is that you have been manifesting your life thus far and it is within your benefit to learn more to consciously create the world you want to see. 

But what actually is manifestation and can you really use it to attract all that you desire? It is NOT thinking hard about that house or new car that you desire and wishing it into reality. It is getting clear on your desires, aligning your actions and believing wholeheartedly that they are all possible. In order to manifest successfully you need to become the change you want to see. 

Manifestation: What is it?

Put in the most basic of terms, manifesting is the process of creating. It’s the magical moment when the thing you’ve been working on comes to life without resistance. Most people use the term to describe making their dreams a reality, and usually, it’s referring to the Law of Attraction too.

If you aren’t familiar, the Law Of Attraction is the belief that our thoughts and feelings create our reality. Evidence of this is all around us. We’re all part of one big energy field; you’re made of energy, the chair you’re sitting on right now is energy, and the things you’re focusing on are energy too.

When you focus on something over and over again – whether it’s good, bad, or indifferent, the Law of Attraction says you are attracting that thing to you, kinda like a paperclip to a magnet.

Author and manifestation expert Gabby Bernstein puts it like this: “Every thought you have is a message you send to the Universe. The Universe is always saying YES to your thoughts, energy, and emotions. Therefore, what you put out you will receive back—whether you want it or not.”

Manifesting misconceptions

If you’re new to the Law of Attraction you might be pretty excited to sit back and let the universe deliver everything you’ve ever wanted, but hold it right there. Manifesting is a co-creative process. That means you don’t just think about manifesting; you’ve got some work to do too.

To attract everything you’ve ever wanted you’ll need to work through some limiting beliefs that have been holding you back, actively embody the person you want to be, and – here’s the super important bit – take consistent action towards your goals. Your thoughts and feelings create your life, but action is the magic ingredient that makes it all happen.

Ready to start intentionally manifesting? Here’s how…

How To Manifest

Set your intentions

The first step to manifesting your dream life? Getting super honest with yourself about what you actually want. Sometimes it can feel scary to dream big but let yourself imagine that anything and everything is possible for you because guess what? It is! Believing this is key, you cannot manifest something if you don't believe it is possible. 

Once you’ve gotten crystal clear on what you want, commit those goals on paper. Go on, write it down and make it happen. This is your opportunity to open up The Head Plan Journal, get clear on what you really want, align your actions to your goals, and in turn manifest them into your life.

(Psst! This part is actually super important. When you write something down you’re asking the brain to pay attention. This process triggers the Reticular Activating System, the part of our brain that does all the filtering and organizing. It’s always on the lookout for new information and opportunities that relate to the thing you’ve written down and will seek out new ways for you to achieve your goal.) 

Tackle limiting beliefs

Your beliefs can block you and hold you back and you might find it more difficult to manifest without tackling them head-on. Have you always believed money is limited and difficult to come by? You’ll need to change that if you want to become a millionaire. Trying to attract your soulmate? That could prove tricky if deep down you don’t believe you’re worthy of love.

The great news is, you get to choose what you believe, and if you have beliefs that are no longer serving you, you have the power to change them. The first step is awareness. That means paying attention and getting to know what your limiting beliefs actually are. (Pro tip: they often start with ‘I can’t’ and ‘I’m not’.)

The next step is affirmations. Simply take that limiting belief and flip it on its head. Have you been telling yourself that money is limited and doesn’t grow on trees? Start telling yourself ‘Money is an unlimited resource and it’s always flowing to me’ and repeat it over and over (and over and over) again until it starts to feel true.

Want to make affirmations a consistent habit? Easy. Join The Head Plan community with our free app to receive an empowering affirmation sent straight to your phone every morning at 8am. 

Get into alignment

Embodying the person you want to become might sound like a stretch but it can be somewhat easy when you know how – and there are stacks of practices you can use to get into alignment quick fast, like practising gratitude, visualising your goals as though they have already been achieved, and scripting – kinda like a diary entering from the future.

One of our faves? Vision-boarding. Find images that represent your goals and make you feel excited about them. Then attach them to a vision board and pop it somewhere you’ll see it every day so you’re always reminded of your goals. Seeing your deepest desires on your board helps you to believe they are possible and are in your future. 

One of the most vital elements of manifesting though is aligning your actions to your goals. Ever heard the phrase teamwork makes the dream work? Manifesting is kinda the same: it takes two to bring your goals to reality - you and the Universe. Aligning your actions is one of the most powerful things you can do because it sends a message to the universe that you are ready to receive them. 

Let go

Now for the tricky part. You know all those goals you set? It’s time to let them go. We don’t mean to give up on them. No, letting go means trusting that they are possible and they are being delivered to you (much like an online order!). It means not obsessing, worrying or doubting that you can and will achieve your goals. And it also means letting go of the need to control how your goals happen.

Rhonda Byrne, the creator of the book and film The Secret, says to successfully manifest you need to “eliminate all doubt and replace it with the full expectation that you will receive what you are asking for.”

Struggling to let go and let it happen? Here’s a pro tip: When you feel doubt creeping in, take a deep breath, close your eyes, and visualize your goal in vivid detail. Really get into it until you feel your energy shift.

That high vibe bubble of excitement you feel when you picture your goals? Keep going back to it any time that controlling energy rears its head.

Start today…

No matter who you are and where you’re at in your life, you can decide this very second to turn your world around because the Law Of Attraction isn’t selective. It doesn’t pick and choose who it works for and who it doesn’t. Each and every one of us can manifest. In fact, you’ve manifested every single thing in your life so far, probably without even being aware of it.

If we could sum the whole manifestation process up in one sentence it would be this one that we’ve borrowed from mindset coach and best-selling personal development author Jack Canfield:

“Everything you want is out there waiting for you to ask. Everything you want also wants you. But you have to take action to get it.” 

So, what are you waiting for? Everything you want is yours for the taking. Go and get it. 

August 04, 2021
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Evening #RitualRewire: How To Create A Evening Ritual That Sets You Up For Success

Evening #RitualRewire: How To Create A Evening Ritual That Sets You Up For Success

Quick question: what do you do before bed? Do you scroll on your phone until you feel bleary-eyed? Get lost in the pages of a good book? Or squeeze in the last episode of that terrifying true crime series?

Whichever camp you fall into, your pre-bedtime habits can make or break you and if you’ve ever woken up in the morning feeling out of sorts for no obvious reason, your evening routine could be to blame. 

Why? Because the things we consume in the 45 minutes before we go to sleep – whether it’s an unsettling true crime doc or a lengthy scroll on social media – are replayed by our subconscious mind up to six times while we sleep.

Basically? If you went to bed feeling ticked off or upset there’s a strong chance you’ll wake up feeling the same way. And ultimately, that feeling will play out the rest of the day unless you do something to actively change it.

While that might sound like bad news, it’s actually a great opportunity. As our subconscious minds are most easily programmed in the moments before we fall asleep, it means you can actively shift your bedtime routine to ensure you feed your mind with wonderful thoughts that help it to expand and grow.

By focusing on your goals at bedtime, reinforcing positive beliefs, and feeding your subconscious mind with inspiration, you are literally priming it to seek out success. And all it takes is a few subtle shifts to see the benefits.

Right now, you can decide to put an evening ritual in place that enriches you and sets you up for the best evening possible, so are you ready? Here’s how…
How To Create An Evening Ritual

Carve out a schedule

All good habits start with a schedule. Don’t just take our word for it. In Atomic Habits, author James Clear notes that scheduling a time to complete a task is one of the key habit-forming ingredients. By assigning a time to a new habit, you are far more likely to complete it. So before you start plotting what you’re going to do before bed, start planning the ‘when’.

Our pro tip? Figure out what time you want to be asleep by and work back from there.  Research says you should start winding down for bed one to two hours before nodding off. Want to be lights out by 10.30? You could start by switching your phone off at 8.30 to get rid of distraction, running a hot bath to relax your body or getting into your cosiest PJs to signal that it’s time for bed.

Once you have these habits sussed you can set aside some time for activities that help you recharge, refocus and replenish. Reckon that sounds like a whole lot of effort? It really isn't.  Dr Wayne Dyer believed that you could successfully reprogram your mind in as little as five minutes, by thinking positively right before you fall asleep.

Our suggestion? Try adding one new habit at a time – like reading 10 pages of a book, journaling in The Head Plan Journal, or meditating for 5 minutes – you can then add on more activities over time. You don’t want to overwhelm your ritual. 

Plan for the day ahead

Feeling consumed with worry right before you drift off? It’s time for a brain dump. The Head Plan Journal is a great place to unload and get all your tasks and activities out on paper. Doing so is proven to reduce stress, clear worry, and allows you to take back control.

Another benefit? Planning ahead before you fall asleep also helps you to refocus on your goals at the exact time your mind is at its most impressionable.
Want to go one further in the preparation stakes? Fill up your Daily Drench bottle and stick it in the fridge so you can grab it first thing and lay out your outfit to save on decision-making come morning.

You’ll sleep easy knowing so many of your to-dos are already taken care of and you’ll have more energy to direct toward your goals when you wake.

PRO TIP: Can’t resist a sneak peek at your phone before you go to sleep? Manifestation coach Kathrin Zenkina advises setting your vision board as your screensaver so that when you do pick up your phone you’re subconsciously focusing on your goals.

Feed your mind and soul

Ask yourself this: How do you want to feel when you wake up in the mornings? Do you want to feel centred, empowered, and calm? Maybe you want to feel upbeat, focused, and ready to take on the world. Once you’ve landed on an answer, consider what evening activities could help you achieve those emotions.

It could be that you need to meditate to reconnect with yourself and absorb the day. Maybe you need to reflect on your biggest achievements so you feel motivated to go after your goals again tomorrow. (We’ve provided a space for you to do just that inside The Head Plan Journal). 

Creating an evening ritual that works for you is about uncovering what you need and how you want to feel so grab your journal and get clear. 

Stuck for ideas? Here are a few of our favourites…

  •       Take five minutes to yourself with a cup of herbal tea
  •       Journal your thoughts and feelings
  •       Meditate
  •       Reflect on your wins and successes from the day
  •       Read an inspiring book
  •       Recite affirmations
  •       Visualize your goals as you fall asleep 

Make room for Gratitude

Even if you had the worst day there is always – yes, ALWAYS – something to be grateful for and we thoroughly believe practising gratitude, particularly before bed, is one of the most life-changing things you can do.

Humans have an in-built negativity bias that means we’re primed to focus on our complaints. While this primitive function protects us from danger, it also means we have to work a little harder to find the positives.

That’s where gratitude comes in – shown to reduce stress, boost optimism and increase productivity. It's a surefire way to ensure you go to sleep with a smile on your face. It also provides a healthy dose of perspective that allows you to reframe even the most difficult days.

Before drifting off, Rhonda Byrne, author of The Secret, advises mentally running through the past 24 hours and trying to find the very best thing that happened that day. It could be something simple like that first sip of tea in the morning or something huge like receiving a job offer or getting approved for a mortgage. 

We’ve also provided a space in The Head Plan Journal to note down what you’re grateful for that day. It only takes a few minutes but, thanks to the subconscious mind’s ability to replay our thoughts, that feeling of gratitude will carry right through until the next morning.

Good night, great day…

A great day starts before you close your eyes the night before. It starts with a decision. The decision to put your needs and wellbeing first and to drift off in a good mood that will impact the energy you give to the world the next day.

Good moods don’t just happen by chance, they are the result of rituals and routines that set you up for success. So go on, rewire your evening ritual and feel the difference, not just today, but every day.   


July 28, 2021
Tags: featured
The Power Of Self Love: How To Develop A Loving Relationship With Yourself

The Power Of Self Love: How To Develop A Loving Relationship With Yourself

You are the only person you will always have.

We want you to read that sentence again. Take a second and really let it sink in. It doesn’t matter if you’ve had the same group of friends since childhood, spend 24 hours a day with your other half, or share a deep connection with your work colleagues; the relationship you have with yourself is the most intimate and long-lasting one you’ll ever have.

Think of it like this: You’ve been in a relationship with yourself every second of every day since the moment you were born. You can’t take a break or go on a holiday from you. 

Given this knowledge, you’d imagine nurturing this relationship would be priority number ONE.  But for many of us, the relationship we have with ourselves is the one we nurture the least. And some of us treat ourselves very poorly indeed.
But take heart, whether you’re a fan of regular ‘me’ time or wouldn’t know self-care if it walked up and introduced itself, there are many ways to revolutionize the way you interact with yourself. 

But first things first…

Why is this whole self-love thing so important anyway?

Well, it’s one of the singular most important things you can do to improve your wellbeing. No, we aren’t being OTT, science says so too.

Research says by developing our self-awareness we are able to see ourselves more clearly, make better decisions, and build our confidence and self-belief; the perfect ingredients for attaining your goals, if you ask us.

Not only that, nurturing a good relationship with yourself will strengthen the relationships you have with others too. Scientific studies suggest that tending to your own needs first adds depth to your interpersonal relationships and enables you to communicate more effectively. The premise is simple: the more you give to yourself, the more you have to give to others.

That’s not all. We reckon looking after number one is a magic bullet when it comes to living your best life. Armed with a self-loving mindset, we believe there’s nothing you can not have, do or be. (Trust us, it’s true!)

Not sure where to begin? Here are a few relationship-transforming pointers to get you started…

Feed your Soul 

Your soul is a little like a plant. You need to feed it the right nutrients to ensure it grows. Just like you wouldn’t expect the plants in your garden to thrive without showering it with water and sunshine, you can’t expect your soul to flourish without nourishing it on the regular.

Showing your soul a little love doesn’t have to be a lengthy procedure. Grab 5 minutes of meditation in the morning on The Head Plan App, get yourself into a state of flow by journaling, or connect your mind, body and soul with a spot of yoga.

Struggling to think of other ideas? Ask yourself what you love to do. What activities allow you to be your best self? Open The Head Plan Journal and schedule them in. It only takes a little extra self-care every day to feel the difference.

Practice Self Compassion

Sometimes self-love feels like too much of a stretch. If having a relationship with yourself is new to you, it might be easier to start with self-compassion.

To put it simply, self-compassion means being a friend to the person you are right now. Think of how you interact with your close friends. You accept them for who they are and embrace their flaws and imperfections. They don’t need to do anything to meet your approval and you don’t expect them to be perfect.

Do you offer this same acceptance to yourself or do you believe you’re only worthy of acceptance if you meet some level of success or accomplishment?  

If you fall into the latter camp, it’s time to bring in the big guns of compassion. That means removing judgement if you fall short of your own expectations, nurturing your negative feelings, and offering yourself the same level of understanding and empathy you give to the people you love.

The next time you find you’re beating yourself up: ask yourself, how could I respond to this in a more loving, kind and compassionate way? Got your answer? Great! Do that.

Conquer those limiting beliefs

Limiting beliefs have a habit of holding us back from our hopes and dreams and they can be oh-so convincing. The thing is, they’re just negative chatter. They aren’t true: they are simply stories we have told ourselves, and you can de-construct these narratives quicker than you can say ‘Matcha latte, to go, please’.

The easiest way to rewire your beliefs? Affirmations. First, suss out what limiting beliefs are holding you back from your best and then turn them into positive statements. 

Been telling yourself since day dot that you’re not good enough? Try ‘I am enough, I am capable and I succeed at everything I put my mind to’ on for size.
Finally? Repeat those affirmations over and over again – out loud or in your head – until they seep into your subconscious and begin to shape your reality.

Say ‘see ya’ to people-pleasing

Be honest with us: do you often put other people’s needs before your own? While it’s good to be kind and accommodating to others, excessive people-pleasing can often come at the expense of your boundaries and over time this behaviour can compound the idea that your needs are second best.

Ready to break the habit? Consider scheduling a no commitment day, where you tend to nobody’s needs but your own. Stick your phone on flight mode if you want to, say ‘no’ to that last-minute request that’s only going to cause you stress, and resist the urge to reply to your emails straight away.

Can you see how these subtle shifts allow you to value your needs, focus on your priorities, and conserve your energy for the stuff that matters? Use that insight to begin setting boundaries that honour you and your needs.

Paulo Coelho sums it up: “When you say yes, make sure you’re not saying no to yourself.” BRB, writing that one down. 

Take Yourself On A Date

Coffee catchups with your besties, a romantic dinner with your other half, a lunch date with your colleagues…. We’ve no doubt you carve out plenty of time in the calendar for the people you love most. But let us ask you this, do you carve out anytime for yourself?

If you don’t, it’s time to start. Plan a date day with yourself that’s jam-packed with all the little indulgences you love. It could be a shopping trip with a pitstop for coffee and a slice of cake, appointments to get your hair, nails and brows done, or an afternoon exploring your favourite nature spot.

Imagine it’s your birthday and your best friend has been tasked with giving you the best day ever. Asks yourself what that day look like and then make it happen.
It could be something you do once a month, once a week, or around special occasions. The important thing is, you carve out that special time for you, just like you would a loved one. Doing so acts as a powerful reminder that you matter, so pop a date with you into the diary. 

Me, Myself, And I…

We want you to know something: you matter and you are important. And there’s only one person who can give you all the love, approval and understanding you crave: YOU.

So go on, indulge in self-love and begin developing the relationship you have with yourself because to quote author and professor Brené Brown, “Loving ourselves through the process of owning our story is the bravest thing we will ever do.” 

July 21, 2021
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Energy Shifters: How To Improve Your Mood On A Bad Day

Energy Shifters: How To Improve Your Mood On A Bad Day

It all started with a negative thought that spiralled. Now your whole day is out of whack and you feel way out of alignment with your goals. Yep, bad days, low moods, and negative energy happen to all of us.

But before you write the day off as a failure or pull the duvet back over your head we want you to know, it’s nothing to feel badly about. In fact, negative energy can actually serve a very important and very positive purpose. (Hear us out here.)

Without low moods and negative energy, not only would we not appreciate the good times half as much, we also wouldn’t grow. Negative energy alerts us to areas in our life that need attention and that overcoming the tough stuff actually helps us to become the people we want to be. Without it, we’d never move forward.

Where do bad moods come from?

Good question, right? They’re generally a result of negative thoughts that stem from emotional stress. Say you have received a rude email and felt agitated and irritated about it or you didn’t sleep well and started your day feeling tired and cranky. Left unchecked, those bad feelings would attract more bad feelings, and they would grow and grow until your mood has seriously depleted.

Energy is contagious too. Ever noticed that when you’re in a funk everyone around you seems to be peeved off too? It’s not your imagination – scientists know it as the mirror neuron system. This system means that we mirror the behaviours of others. When we observe other people, our brains automatically mirror their actions as if we were performing those actions ourselves, so if you’re feeling low there’s a chance someone close by will be too.While that might seem like a bad thing, it’s actually a positive because by shifting your energy, you’ll be helping others to feel better too.

When you’re angry, sad, or just feeling a little off colour, it can be hard to know how to help yourself, so we’ve done the hard work for you. Here’s how to shift your energy and get back in alignment with your goals…
How To Shift Your Energy

1. Practice self-compassion

What’s the first thing you do when you’re feeling out of sorts? If you answered ‘give myself a hard time about it’, we’re here to put a stop to that because the last thing you need when you’re feeling low is a side order of guilt. Beating yourself up for feeling bad doesn’t help; it just compounds it. So right this second, give yourself permission to feel the way you feel.

This simple act releases a massive chunk of negative energy and makes room for some positive emotions to flow your way. Grab a The Head Plan Journal and get your thoughts out on paper if it helps. Take five minutes for some deep meditation or breath slowly and just allow yourself to be still with your emotions.

Mindset coach Vex King says, "the first step in transforming negative emotions into positive ones is using love and compassion". That means speaking to yourself with loving-kindness. If your friend was feeling low you wouldn’t tell her to snap out of it and get over it. You’d treat her with love and care; reserve that compassion for yourself too.

2. Reach for a better feeling thought

By focusing on the positive feelings, spiritual authors Esther and Jerry Hicks say you can gradually shift your energy and change your vibrational frequency.

They say, “There is no thought that you cannot eventually have… but you cannot instantly jump to a thought that has a vibrational frequency very different from the thoughts you are usually thinking.”

In other words, you gotta start slow. It’s about shifting your energy bit by bit. Motivational speaker and author Gabby Bernstein calls it the ‘Choose Again’ method. To begin, she says, consciously ask yourself, “What is the best-feeling thought I can find right now?”

Got it? Find it, focus on it, and then ask yourself that question again. Each time you do you’ll feel a little relief, your mood will improve and pretty soon you’ll have access to really good thoughts.

Struggling to get started? Try repeating “I will deliberately choose my thoughts so that I can feel better.” Congratulations – you’ve started your emotional scale journey.

3. Dial up the self-care

Let us ask you a question: what makes you feel really good? Like on-top-of-the-world, floating on cloud-9 kinda good? It could be an hour-long chat with your best friend, treating yourself to a scoop of salted caramel ice cream (yum!) or getting into bed with your favourite book. Now is your time to indulge in all of your favourite things.

Today, give yourself permission to pack the next few hours with all the things that make your heart sing: your favourite childhood film, a delicious dinner, an early night. Pop them into The Head Plan Journal like you do with all of your other daily tasks.

Countless studies have shown that self-care has a remarkable impact on our self-esteem, is a powerful way to counteract stress, and can dramatically improve our well-being, so, what are you waiting for?
4. Move it

Trust us - move your body if you're feeling in a low mood.  Science shows that just 15 minutes of movement a day can be enough to fend off negative energy – and what’s more, it could help you achieve your goals.

Manifestation and financial empowerment coach Amanda Frances says, “There is something about moving your physical body that can erase the negative energy. The endorphins flow, the resistance shifts, and you begin to see things differently.”
In this state, Amanda says you can more easily tap into the energy of your goals. By holding the intention of what you want to bring into your reality while moving, she says you can call the things you want into existence.

The best bit? You don’t have to deadlift your body weight or run 10K (unless, of course, you want to). A quick walk around the block, a few star jumps, or even cleaning the house can make all the difference.

Our pro tip? Create a playlist of the most upbeat, can’t-help-but-sing-them-aloud songs you can find and blast it anytime you’re feeling low. You’ll feel like you’re ready to take on the world after 10 minutes of listening/dancing/singing to Beyoncé. 

Go to your happy place

One sure way to shift your energy? Embody the person you want to become. All you gotta do is close your eyes and picture the very best version of ‘you’. Can you feel your energy rise, your excitement build, and that feeling of happiness and satisfaction flood your body?

If visualisation isn’t your thing, try scripting. It’s the process of writing out your ideal reality as if it has already happened. Kinda like a diary entry from the future where all your dreams have come true. It helps the creative juices flow, puts you in a happy, high vibe place, and banishes the blues.

Negative energy, who?

Get those good vibes…

Need more ideas? Read an inspiring book. Watch a comforting TV show. Be still with your thoughts. Use The Head Plan journal to get excited about your goals and future. Look at pictures of your favourite people. Hit your #DailyDrench goals. #Nourish your body. Get out in the fresh air. Treat yourself to a special purchase.

The list is endless and finding relief is always within your control. Sure, taking that first step to break out of a funk can feel challenging, but it’s totally worth it and it gets easier. 

As Vex King puts it, “Your Vibration, your vibe, is important. It’s the energy that courses through you, and that you radiate out into the world; and by extension, you welcome back.”

So, protect your energy, nourish it, and know that, no matter what, you always have the power to shift it.

July 14, 2021
Tags: featured
Make Affirmations Your Superpower

Make Affirmations Your Superpower

Have you ever noticed that some areas of your life just don’t work the way you want them to? Try as you might you can’t ever seem to make it work romantically, put yourself forward for success, or quit living payslip to payslip? Well, we’re here to tell you, there’s an affirmation for that.

What’s an Affirmation you ask?

To put it simply, an affirmation is a phrase you repeat over and over again until it becomes a belief. It’s a series of empowering words that are designed to seep into your subconscious and influence your thoughts, feelings and actions.

The goal is to rewire the limited thoughts and beliefs that are already sitting pretty in your subconscious mind by replacing them with better, more empowering beliefs that have the power to shape your life.

Maybe you have the belief that you aren’t good enough (a pretty common one, FYI). That belief will play out in the rest of your life. If you believe you aren’t good enough for success, you’ll continue to play small in your life and career.

But here’s the great news: Changing those patterns is simply a matter of changing your beliefs, and you can do that through affirmations.

The Nitty Gritty

Here’s where things get a little more complex. Every thought you think and everything you say is an affirmation. Yep, when you’re complaining about being broke, you’re affirming to yourself that there’s not enough money to go around. When you’re beating yourself up for not succeeding, what you’re really saying is “I’m a failure.”

When you repeat these thoughts often enough, they become your beliefs, and your beliefs influence your feelings and actions. Think of it like this: Why would you put yourself forward for a promotion if you really believe you’re a failure? Or why would you go on a date if deep down you don’t think you’re loveable anyway?

Remember it like this: A + B = A. Everything you Affirm becomes a Belief. And everything you believe becomes an Action. Your words literally create your life.

Fortunately, if life isn’t working out the way you want it you can turn it around because get this: affirmations also work in the reverse. By changing your self-talk you can change your life in the most positive ways.

Start telling yourself you’re worthy and deserving of success every day and eventually you’ll come to believe that. And once you believe that, it will begin to influence your daily habits and actions. Suddenly you’re putting yourself forward for new opportunities, you’re able to communicate why you’re the best person for the job, and success doesn’t seem as daunting as it used to.

Affirmations have the power to propel you forward into realms you never thought possible. How exciting is that!

How To Use Affirmations

Now that you know the life-changing benefits of affirmations you might be ready to create some of your own.

Step one

To change your beliefs, you first need to suss out what your existing ones are. It’s likely you have a mix of empowering beliefs that influence your life in a positive way and limiting beliefs that influence your life negatively.

To identify yours, all you really need to do is look at your current circumstances and identify where you’re at in each area of your life and consider what beliefs may have influenced that area.

Could it be that you’ve always struggled with money because you’ve falsely believed that no matter how hard you work you’ll never have enough? Or that you find it tough making new friends because you believe you need to look, think, and act a certain way to be accepted by others? Identify the beliefs and jot them down.

Step two

Now for the transformative part: replace those negative beliefs with shiny new positive affirmations. To do this, look at your limiting beliefs and turn them on their head being sure to consider exactly what you want your life to look like.

“I never have enough money” becomes “Money flows easily into my life and I always have enough.” “I’ll never meet ‘The One’” could become “I am attracting a loving soulmate who cherishes me.”

If you’re stuck, remember your affirmation should affirm how you want your life to be, and is best written in the present tense, as if it’s already happening. For example, use phrases like “I am” or “I have” instead of “I will” or “I’m going to.”

Step three

Say it loud and say it proud! To see your life change you need to speak it into existence, so you need to repeat, repeat, repeat your affirmations, and then repeat them some more. Aim to repeat three to five affirmations at least 2 or more times a day to get those new beliefs to fully stick.

If it helps, work this habit into your morning ritual or make a commitment to say your affirmations at a set time of the day. You might like to say your affirmations while you look in the mirror during your skin routine, brushing your teeth or as you get dressed in the morning. The most important part is you add emotion for emphasis. Feel like you are already living it. Give it oomph!

Keep going!

The hardest part when you start using affirmations is getting your subconscious mind on board. When you tell your subconscious mind something new it could reject it. If you’ve been telling yourself all your life that’s you’re undeserving, at first blush, your subconscious mind is going to be pretty confused when you suddenly start saying you’re the greatest person who ever lived. But don’t panic.

Over time the belief will become more ingrained and until then you can use this trick. Try placing the words “I am choosing to believe” in front of your new affirmation until it really starts to resonate with you.

By doing this, you’re still letting the powerful new belief penetrate without your subconscious mind flipping out and rejecting it completely. Keep doing this until the affirmation begins to feel more natural and pretty soon you’ll notice that things are beginning to shift. Your life is starting to change. And then you’ll know for certain that you can speak things into existence, and sure what could be more simple than that?

As part of the The Head Plan community we will be sending you your daily affirmation at 8.00 am (make sure you have your push notifications on!).
When you see it... Affirm it. Claim it. Be it.

July 07, 2021
Tags: featured
July Is The New January

July Is The New January

We know what you’re thinking; July is nothing like January. But hear us out because July is the fresh start you’ve been waiting for. 

Why? Because the desire to succeed doesn’t have to start and end on January 1st. Nope, it can be resurrected any time, any place, and as we hit the halfway mark of 2021 we reckon there’s no better time to reflect, realign and refocus on those great big goals. 

Whether the past six months have surpassed your expectations or haven’t gone as planned, now is your time to start over. Armed with the kind of enthusiasm that’s normally reserved for the first month of the year, you get to decide what happens next. 

But before we dig in...

Where does New Year’s motivation come from? 

To put it simply, a new year sparks anticipation, one of our core motivators. As we look to a brand new year, we’re filled with determination to make this year the best one yet and we feel inspired to make big changes. We reflect on the year that’s passed and decide that this year will be different. 

The best news is, you don’t need to wait for the new year to roll around to make a change, you can harness that energy right now - July to December is yours for the taking! 

Now’s your chance to make the next six months the best six months. Are you ready? Here’s how…

How To Make July The New January

Harness motivation

Spoiler alert: motivation comes in waves and literally no one feels motivated every single day of the week – phew! But if you need an extra jolt of motivation to kickstart the last six months of the year you can try harnessing that ‘new year’ energy by anticipating and planning.

Think of the 6 headings in The Head Plan journal - Finance, Business & Career, Self-Care & Wellness, Family & Friends, Personal Development & Learning and Physical Environment... What goals can you achieve under each heading by the time you ring in the new year on December 31st? The more clearly you can anticipate the end result, the more inspired you’ll feel, so answer those questions, identify your ideal outcome and write it down. 

Another pro tip? Most researchers believe we’re actually more motivated by the avoidance of pain than we are by the attainment of pleasure. So, consider what it means for you if you don’t work on your goals. What less-than-ideal circumstances in your life would persist and how would that make you feel?

Visualising your success can be a powerful motivator but remembering the circumstances you want to avoid and why you want to avoid them, can be an even more effective way to spur yourself on.

Reset your rituals

Has your morning ritual gone a bit stale? Is your bedtime routine no longer working for you? Don’t worry, it’s normal. Scientists call it hedonic adaption, the tendency for us to get used to situations over time.

But good news: You don’t need to make drastic changes to overcome it. Research says finding creative ways to ‘mix it up’ can make tired old routines feel exciting and new.

Something as simple as changing the order of your morning ritual or completing it in a different location can add enthusiasm for an old routine. Even purchasing a fancy new pen for journaling or lighting a new candle can make a tried-and-tested ritual feel fresh.

Researchers say the secret is finding new ways to interact with routine habits. Doing so prompts our brains to pay more attention to the activity and in turn makes it a more joyful and fulfilling experience.

Reconsider your goals

We want you to know something: goals aren’t set in stone. They evolve and shift all the time. What felt super exciting and aligned with you six months ago, may no longer serve the same purpose or you may have achieved so much since January that now the goals you set at the start of the year seem small.

Whichever camp you fall into, July is the perfect opportunity to review your goals and consider what still fits. Look through your list of long and short-term goals, take each item one at a time, and ask: is this goal still relevant to me and my life? Do I still feel super excited about it? Is it time to set a bigger goal in its place? Feel free to eliminate and edit as you go.

Manifestation coach Kathrin Zenkina has an excellent hack for deciding if something is aligned with you. She says, “If it’s not a hell yes, it’s a no.”  

Basically? If a goal doesn’t make you want to shout ‘hell yes!’ move on to something that does.

Create a plan of attack

“A goal without a plan is just a wish.” We’re big fans of that quote at The Head Plan because we know that success is the sum of small efforts repeated day in day out and small affirmative steps towards your goals have a compound effect.

This July, double down on what you can do next. You don’t need to see the whole path in front of you, you just need to take the next few steps in the right direction.

So ask yourself, what can I do today that will bring me closer to my goal? How about tomorrow, next week, and the rest of this month? Have a think about it and make a list of action steps.

Now, close your eyes and imagine where those steps will take you in the next six months. Can you see it? Good – keep that image front of mind and if you’re ever not sure which way to go? Let it be your guide.

Make tiny changes

You don’t have to completely overhaul your life to make a fresh start. Behavioural change is actually more achievable and sustainable when you commit to making tiny changes day-to-day. Just ask Atomic Habits author James Clear.  He teaches the one per cent rule.

It entails making a one per cent improvement each day. It doesn’t take a lot of effort in the moment but repeated over time those improvements add up to big, impactful gains.

So kickstart July with some small improvements you can build on over time: think drinking an extra 250ml of water in the mornings, getting up just five minutes earlier, reading for just 10 minutes more at night.

To put it simply, when it comes to goals, dream big. When it comes to changing habits, think small. It’ll get you much further in the long run.

The next six months are in your hands…

The first six months of the year have been and gone. Whether they went amazingly, totally meh, or somewhere in between, how the next six months pans out is all within your control.

Bestselling self-help author Melissa Ambrosini puts it like this, “If you don’t like the reality you’ve created, create again.” 

In 6 months time you can either be in the same place or a better place. Focus everyday on improving your Health, Wealth and Happiness. It will take time but you can make it happen. There’s no time like the present.         

PS: To celebrate the last 6 months of 2021 we have a discount code available on all journals for 24 hours only; use discount code: JULY20
*we would hurry as this is our LAST discount code for the summer for The Head Plan Journals. 


June 30, 2021
Tags: featured
Reflection Is A Game-Changer: How To Use It To Achieve Your Goals

Reflection Is A Game-Changer: How To Use It To Achieve Your Goals

Reflection is a huge part of growth and goal getting! Just ask motivational speaker Richard Carlson, who said “Reflection is one of the most underused yet powerful tools for success.” Or philosopher John Dewy who believed “We do not learn from experience; we learn from reflecting on experience.” 

Looking back when you’re trying to move forward might seem counterintuitive but by regularly reviewing your goals and reflecting on your progress (like we encourage you to do in The Head Plan) you’re building on your success and accelerating your personal growth.

Reflection is a little like watching your progress in real-time. You aren’t looking back 10 years from now; you’re seeing your success in action.

Just in case you need a little extra convincing, here’s why it’s such a powerful practice…

It realigns your priorities

If you’re a regular goal-getter you’ll know that the secret to success is laser-focusing on what you want and believing you can get it. Trouble is, busy schedules and competing commitments can really test our focus and leave our precious goals jostling for position. Regular reflection ensures your goals stay front and centre where they belong.

And bonus point: Reflection also helps you to notice when your goals and priorities shift and evolve over time allowing you to realign and refocus on goals that feel more ‘you’. Win-win!

It supercharges your confidence – and your motivation!

Looking back at all you’ve achieved gives your self-esteem a powerful jolt and helps to establish a game-changing belief. That belief is: Yes. I. Can. Realising what you’ve achieved and knowing that you have the power to do it - and so much more - again is sure to give you a jolt of motivation too. It’s a double whammy!

It helps you to continually improve

Here’s the thing about reflecting on your successes and failures: by analysing what went right (and crucially, what went wrong) you become an expert in playing to your strengths and weaknesses. 

In turn, that enables you to develop new systems for the stuff that’s likely to set you back and build on the ass-kicking hacks and habits that move you forward.

Chomping at the bit to get started? Here’s how…

How To Reflect And Grow With The Head Plan Method

Recount your wins

We have a whole page dedicated to weekly reflection in The Head Plan, and we encourage you to turn to it on a dedicated day and ask yourself ‘what did I achieve this week?’ Really think about it.

We’d wager that when you look back for a minute you’ve actually accomplished so much more than you even thought. It could be something small like hitting your steps goal every day or something major like finding the courage to ask for a raise. Whatever it is, write it down and take pride in it. 

Studies show recognising your progress can dramatically improve feelings of wellbeing, happiness, and satisfaction, so taking the time to celebrate your wins – no matter how small - is a no-brainer really.

Go on, let yourself enjoy the dizzying highs of success. You deserve it. 

Consider the stuff that set you up for success

It could be that you started your morning with a meditation that allowed you to bring the best version of you to the rest of the day. Maybe you created a healthy #Nourish meal plan that enabled you to feel energised and upbeat. Or perhaps you simply made a schedule for your daily tasks and actions and stuck to it.

They say knowledge is power and totting up on the steps that led to your success is a very powerful practice indeed.  

Spoiler alert: it’s usually the habits that help you feel motivated, inspired, energised and confident that lead to achievement so if you’re stuck, think about how you tapped into those feelings and go from there. 

Take stock of what could have gone better

Maybe you didn’t get the sleep you needed and that left you feeling cranky and burned out. Perhaps you weren’t clear about your boundaries and found yourself tending to other people’s priorities instead of your own. It’s easy to spot distractions in action; they are the tasks and to-dos that pull your focus away from your goals.

Be honest about what didn’t serve you this week and remember this: there’s no shame in acknowledging that there’s still room for improvement. In fact, researchers say being aware of your mistakes and shortcomings makes you more likely to notice new opportunities and learn from past experiences.  

And us? We believe this is one of the most powerful practices in The Head Plan because identifying what sets you back gives you the power to change it, which neatly leads us on to our next point… 

Make a game plan for the week ahead

Now you’re armed with bag loads of knowledge. You know how to play to your strengths, the daily habits and rituals that set you up for success, and the distractions that hold you back. The next step? Avoiding those distractions in the future.

The good news is, you don’t need to make big, earth-shattering changes to your routine. It’s about small, manageable tweaks. Ask yourself: What is the next logical thing I can do to overcome this challenge? 

Think about what you’ve learned

Life is a series of lessons, but often those lessons can pass us by if we’re not paying attention. That’s why we encourage you to write down one thing you’ve learned every single week. Stuck on this one? To find your lesson, use these questions as a guide:

  • What did I learn about myself this week?
  • What challenges did I overcome this week and what did they teach me?
  • What did I learn from the personal development books I read this week?What were the key takeaways?
  • What did my friends and family teach me this week?
  • When was I at my happiest this week and what do I need to tap into that feeling again?
  • What did I learn about my personal strengths and attributes?
  • What goal setting hack really helped me this week? And how can I use this again?

Got one? Great! Now take that lesson and put it into practice.

Keep Growing!

Personal development author Robin Sharma says, “The real value of setting and achieving goals lies not in the rewards you receive, but in the person you become as a result of reaching your goals.”

Reflection allows you to see that growth in action and build upon it. So, are you ready? Realign, refocus, reset and GOal!

June 23, 2021
Tags: featured
Own The Day

Own The Day

Do you run the day or do you let the day run you? 

If you fall into the latter camp, (no judgement!) you might find the day is over before it’s really begun. Important tasks and to-dos are side-lined, great ideas get shelved, and dreams and ambitions are forgotten. It’s easy for the day to go awry if you don’t know what you want to achieve. 

But if you’re a daily planner, you’re more likely to regularly finish the day feeling accomplished. Every day you’ll take small aligned steps toward your goals and with each bit of progress, you’ll feel inspired to keep going. And the best bit? Anyone – and everyone! – can develop a daily planning habit that sets them up for success. 

Just consult the science. Research consistently shows that setting regular goals improves performance, boosts productivity and can increase feelings of mindfulness and wellbeing. Ask Atomic Habits author and performance expert James Clear. He says, “You do not rise to the level of your goals, you fall to the level of your systems.” 

In other words? Success is all about the plans you make and follow day in, day out. 

Want to make each day count? Here’s how… 

How To Plan Your Day The Head Plan Way 

Review your big picture goals 

“The days are long, but the years are short.” That’s a quote from American author Gretchen Rubin that reminds us that what you do today ultimately impacts what you’ll be doing a year from now. 

When setting daily goals, remember to flick back to your weekly, long term, and short term goals to ensure the goals you set today are in alignment with your big picture of success. 

It’s all a matter of getting from point A to point B. So ask yourself this: what can present me achieve today to secure the success of future me? Got your answer? Great – jot it down! 

Imagine you have a crystal ball 

Close your eyes for a sec and imagine you’ve just had the best day ever. What’s the one goal you feel most excited to have achieved? 

You’ll know it when you feel it – it’s the goal that makes you feel accomplished, reassured, and like you’re on the right path to success. Once you have it sussed, pop it into the ‘main goal of the day’ section. 

This goal will guide your actions throughout the day. Maybe a problem arises and you’re not sure which way to go or perhaps something comes up that requires your urgent attention. 

Whatever it is, when your attention is pulled in different directions – which it almost inevitably will be – having a clear goal for the day allows you to narrow your focus and redirect your attention back to what’s important. 

Figure out your top priorities 

We live in a world with so many competing commitments, and when left unchecked, other people’s priorities, requests, and demands can steer us off track. To ensure your priorities remain front and centre, think about the top three things you want to achieve today. 

What will steer you closer to your goals? What can you do right now to inch ever closer to success? It could be a deadline you need to meet, research to complete for the book you’re writing, or an email you need to reply to. 

If it helps, scribble out everything you’d like to get done today into the ‘notes’ section first, and then select the most important three tasks from your list. 

Scientifically speaking, you’re more likely to complete tasks when you commit to doing them at a certain time so, if you find it useful, create a rough schedule for each task too. 

Goal attainment, coming right up! 

Don’t forget self-care 

Self-care isn’t selfish. Actually, it helps you flourish, and be the bright, bubbly, talented, and exceptional person you are - and giving to yourself allows you to give so much more to others. 

Here’s our top tip: write a list of all the things that make you happy and all of the small tasks that you’ve been putting off. When you have a ready-made self-care plan it’s easier to make self care a part of your daily routine and – here’s the important bit - when you commit to ticking off those niggling to-dos you clear space for new energy to flow. 

Self-care can be having a bubble bath, getting your nails done, or crawling into bed with a good book – it’s also ticking off life admin, decluttering your space, and preparing for tax season too. 

So go ahead and schedule it in.  

Plan a reward 

We’re hardwired for rewards. During those moments of the day where tiredness gets the better of you, your motivation wanes, and you feel plagued by self-doubt, a reward can be the thing that inspires you to keep going. 

Need more convincing? Countless studies have shown that tangible incentives improve goal commitment and performance and can be the thing that keeps you keepin’ on when your intrinsic motivation runs out. 

Just like having a list of self-care actions can really help you implement it into your routine, having a list of daily rewards to hand can be a game-changer as well. 

Recap the day 

It’s easy to go from one day to the next without recognising your success and achievements but it’s time to turn that around. Inside The Head Plan, we provide a space to document what you’re most proud of achieving that day and to record the thing you feel most grateful for. 

Recognising your achievements boosts your self-esteem and allows you to see how much you’ve progressed - and even on the really bad days, we’ll bet you’ve done something you can take pride in. 

Meanwhile, Gratitude makes everything better. Finding even one thing to be grateful for increases your vibration, boosts optimism and deepens your connection to the present moment. 

So, at the end of each day, combine pride and gratitude for the win. We’ll take one of each, please. 

Do it on the daily 

Repetition is the secret ingredient to success. It’s the steps you complete day in day out that create your reality. Setting goals for the day isn’t a one-time thing; it’s a regular habit that will transform your life. 

Here’s the really great thing: All it takes is five or 10 minutes first thing in the morning or some focused attention before you go to bed at night to set the wheels of success in motion and make each day count. 

So, what are you waiting for? 

June 16, 2021
Tags: featured
The Head Plan Weekly Planning Ritual

The Head Plan Weekly Planning Ritual

Question: Are you a planner and do you align to your goals each and every week? Do you take action steps to make your dreams a reality week in week out? And reward yourself each week when you succeed? 

This is something we do every week and we’re here to tell you something: Whether you’re a regular planner or a total newbie, a weekly planning ritual can make the difference between success and failure. 

Researchers call it the implementation intention. It’s basically a plan you set out for yourself about when and where to act. Used weekly, this intention acts as a cue to complete a task that will ultimately bring you closer to your goals. 

What’s more, having a plan for the week ahead keeps you focused on your priorities and makes them seem more attainable. It also gives you time to reflect, reassess, and adjust your approach if necessary and is a great way to see how much you’ve progressed. 

Here’s the bottom line: Goals can seem scary and intimidating when you first set them but by working on them weekly you can chunk them down into bitesize pieces. It’s like a compound effect. You’re improving little by little and moving closer to your goals week by week. 

Want to know how it’s done? Great! We have you covered… 


Align to your long and short term goals 

The journey of a thousand miles starts with a single step according to the popular Chinese proverb and that’s true of your goal setting journey too. Instead of darting off in different directions, you need to stay on the path that moves you toward your goals. 

Ask yourself this: what is the next step I need to take to get closer to my long and short term goals? It could be something really simple like creating an online dating profile, conducting research on your business idea or ordering a new personal development book. Whatever steps you take, they should be aligned to your end goals and move you closer toward them. 

Success author and motivational speaker Jack Canfield uses the rule of five. He suggests coming up with five specific actions steps you can take toward your goal and making sure to implement them throughout the week. Like Jack, consider writing a list of aligned weekly steps you can take now. 
“The cumulative effect of these steps can be profound,” he says. “Small action steps are manageable and achieving them daily keeps you motivated and your momentum strong.” 

Use Implementation Intention

Remember this little phrase from earlier? You’re about to get reacquainted. You are more likely to follow through on your intentions if you schedule a time to complete your task and/or designate a place to do it. This simple trick is habit-forming 101 according to self-improvement author James Clear. 

In his book Atomic Habits, he writes, “Hundreds of studies have shown that implementation intentions are effective for sticking to our goals, whether it’s writing down the exact time and date of when you will get a flu shot or recording the time of your colonoscopy appointment. They increase the odds that people will stick with habits like recycling, studying, going to sleep early, and stopping smoking.” 

Better yet, the formula is simple and outlined in the explainer pages of your copy of The Head Plan. Want to hit the gym three times this week? Jot down “On Monday, Wednesday, and Friday this week I will work out at the gym.” 

Want to find a management course that’s right for you? Easy. Write something like “I will research management courses at 7pm on Wednesday evening.” 

Congratulations! You’ve just made it a zillion times easier to achieve your goals.       


We aren’t talking about acing a test or knowing it all. Nope, SMART is a scientifically proven goal-setting method. It stands for Specific, Measurable, Attainable, Relevant, and Timed. 

It involves getting crystal clear on the who, what, where, when and why of your goals (specific), ensuring it’s something you can easily track (measurable), involves something that is possible for you (attainable), is aligned with what you truly want (relevant) and has a deadline (timed). 

When setting your weekly goals, use SMART as a checklist and ensure you meet each of the criteria. Is each goal specific, measurable, attainable, relevant and timed? Great – you’ve got science on your side! 

Reward yourself 

Have you ever set a goal and felt really excited to achieve it only to have your motivation peter out soon after? Enter: weekly rewards. 

Rewards are like the cherry on top that keeps you motivated along the way. They offer an incentive to keep going on, strengthen your motivation, and help you to recognise your progress and achievements. 

It could be kicking back with your favourite show at the end of a productive week, treating yourself to a tasty lunch, or booking in for a massage. Whatever you choose to reward yourself with, jot it down in The Head Plan at the start of the week – and make sure it’s something that excites you. 

Science says this simple process makes you more likely to stay the course and achieve what you set out to. So go on, reward the small wins. You deserve it. 

Your best week ever… 

And now it’s time to start the process of planning your week. Pick a planning day that works for you - we usually plan on a Sunday for the week ahead but it can be any day! It all starts with a weekly plan that sets you up for success. The pen is in your hands.  

What to find out more? Check out our video content to accompany this article now on the app. 

June 09, 2021
Tags: featured
Long And Short Term Goal Setting

Long And Short Term Goal Setting

Setting goals will change your life. Take a second and read that sentence again. Whether it’s big goals, little goals, or huge OMG-I-Can’t-Believe-I’m-Doing-This goals, goal setting is the secret to getting what you want in life.

But don’t just take our word for it. A Harvard Business Study found that people who set goals were 10 times more likely to succeed than those who don’t.

Another study found that people with ambitious goals are happier and more satisfied, and other research says 90 per cent of people perform better with relevant and challenging goals.

Two very exciting things happen when you set a new goal. One, you get clarity on what it is you want, which in turn makes you more likely to actually get what you want – And two, you activate the part of the brain responsible for sorting and filtering.

This part of the brain, known as the Reticular Activating System, works in your favour by constantly being on the lookout for things related to your goal, making the attainment of your goal sooo much easier.

At The Head Plan we want to make goal setting as easy as possible (it’s the very reason we provide a guided practice in The Head Plan journal) so here’s our simple step-by-step for making your long and short term goals happen.

How to set goals

Divide and conquer

Here’s the thing: we know that sitting down and thinking about what you really want in life can be pretty overwhelming first time around. That’s why we use six goal-setting categories that will help you to set great goals in every area of your life. They are:


Do you really want to improve your credit score? Hit a certain savings goal? Or improve the way you feel about spending? Great – you’ve come to the right place. Use this section to think about your dream relationship with money.

Business & Career

Maybe you want to break free from the 9-5 to launch your own business or hustle for that promotion. Good for you! Consider the characteristics of your dream job (while remembering it’s all possible) and write it all out.

Self Care & Wellness

This section is the perfect place for goals like reducing stress, improving your health, and making more time for yourself. Think about what you need to feel really good and jot it down.

Family & Friends

If all of the relationships in your life were functioning perfectly what would they look like? Who would you be spending time with and what would you be doing? Answer those questions honestly and you’ve got yourself some new goals for the family & friends section.

Personal Development & Learning

The most important relationship you’ll ever have is the one you have with yourself and that’s why self-improvement is an ongoing investment. Would you like to uplevel your leadership skills, learn to manage your inner critic or read a little more? This section is about becoming the best version of you.

Physical Environment

It could be improving your workspace or owning your own home. Whatever it is, a good environment can set you up for success. Think about what you need to perform at your best and write it down.

Set long and short term goals

If you could do, have or be anything (Spoiler: you can!), what would you like your life to look like in the next five to 10 years?

Take some time to really think about it and look out for what really resonates with you. Let your imagination run riot and write each long term goal down with an estimated deadline.

Success is the sum of small efforts so your next step is to break those big picture goals into short term goals to achieve over the coming weeks, months, and years. What steps do you need to get from point A, where you are now, to point B, the completion of your long term goals?

When setting your goals, keep this in mind: according to research, goal clarity directly impacts your level of motivation, so the clearer you are, the better!


Put pen to paper

Get this: just three per cent of people write their goals down, but people with written goals are 50 per cent more likely to achieve their goals than those who don’t get them out on paper.

Now, just imagine how likely you are to achieve your goals when you set long and short term goals, take daily action steps to make them happen, and regularly review and reward your progress like we do in The Head Plan.

When you write your goals and regularly review them you are signalling to your mind that this is something important.

In The Head Plan, we encourage you to review the goals you’ve set every day so your mind stays focused on your priorities and keeps attracting everything you need to succeed. Dream life: pending.

Create a vision board

Ever heard the quote ‘if you can see it, you can achieve it?’ That’s where vision boards come in. Not only do they help you to visualise your goal, they serve as a reminder of it too.

We are super passionate about Vision Boards and their power, so much so, we will dedicating some learning to this soon. Denise is adamant on us pinning our goals here in The Head Plan HQ… much like journaling and reviewing your goals, this visual prompt realigns your actions to your desired goals. 

Let it happen

Now that you’ve set some super-charged goals, it’s your time to shine by taking small daily steps towards success, while not obsessing, overthinking or worrying about why it hasn’t happened yet.

Goal getter and motivational author Gabby Bernstein puts it like this: “Let go of the need to control and allow the universe to do her thing.”

Ready to make those big goals a reality? GOal get ‘em! 



June 02, 2021
Tags: featured
What is the full moon all about?

What is the full moon all about?

We all go through phases, just as the moon does every month. Let's dive into how we can harvest the energy of the full moon and use it as a time to release all that no longer serves us and make room for the good. 

The full moon embodies many things. Cosmically speaking, it’s the time of the month where energy is at its height, and then releases. Writer Ariana Palmieri calls this the “a cosmic sigh.”

When it comes to releasing what no longer serves you and summoning what you want in your future a full moon is the time to do it. It is a reflective time you can give yourself each month. 

The moon goes through many phases but it's when it's at its fullest, every 29.5 days, that we can harness the full extent of its power, giving you a wonderful opportunity to call in what you want and let go of what you don’t. 

While new moons signal the start of the lunar cycle and are a key time for reflection, introspection and fresh starts, full moons are an opportunity to shed what doesn’t serve us and add intensity to our goals.  

What the science says 

There’s evidence to suggest the moon can impact everything from our moods, our sleeping patterns, and even our menstrual cycles. 

If you’re in any doubt about the power of the moon, think of it this way: the moon controls the tides in every ocean around the world. If the moon can influence oceans, guess what? It can influence you and your energy too. 

The human body is 90 percent water, so it’s little wonder that scientists believe we sleep less deeply during the full moon and can also experience an increase in bad moods and anxiety.  

Fun fact, one study even suggests the full moon can lead to an increase in manic behaviour, while another says it can make us feel more social and outgoing.  

There’s even believed to be a correlation between the full moon and birth rates, with some evidence suggesting there’s a surge in births when the moon is at its fullest.  

Some folks believe women are more sensitive to the full moon’s powers too. Compared to men, women are more likely to notice a change in mood and disruption to sleeping patterns.  

Our daily lives can seem so far removed from the moon, but that doesn’t mean we aren’t affected by its superpowers.  

Full Moon Magic: The Benefits 

Unblock your energy 

Sometimes bad vibes hold us back, but you don’t need to go storming off into the mountains during a blizzard like Queen Elsa to let it go. You can do it right from the comfort of your own home with your very own ritual. The full moon is ample time for identifying your fears, worries, and anxieties and deciding to release them. 

Whether you realise that it’s financial worries that have been holding you back or it’s self doubt that’s keeping you down, full moons have a powerful cleansing energy and can help you let it all go. 

Supercharge your intentions 

Ever heard the phrase ‘What you put out into the world comes back to you multiplied?’ Well, that’s especially true during the full moon. 

The full moon is a powerful amplifier. It picks up on your energy and multiples it, whether that energy is good or bad, high or low, so when you set intentions during the full moon you’re giving them more power to manifest. 

Raise your vibration 

Let us ask you a question: what would you do if fear wasn’t holding you back? And how would you feel if you let go of self doubt, forgive that person who hurt you, and stopped letting the small stuff get in your way? 

We’d wager you’d go after the things you want and feel pretty bloody fantastic.  Full moon is the time to schedule in time with yourself and hit the reset button. 

Being the powerful amplifier that it is, when you feel good, the full moon keeps those good vibes coming. It helps to bring you into the right space to let all that magical abundance flow. 

To put it very simply, a full moon ritual is a little like decluttering your wardrobe. Once you get rid of the stuff that no longer fits, you leave room on the rail for a cute new dress or a comfy pair of jeans that bring you joy. Only instead of a new dress or pair of jeans, it’s that relationship you’ve been dreaming of or the seven-figure empire you’re building. 

Moon Ritual: How To 

Ready to use the magic of the full moon to multiply your blessings, call in your desires and let go of the stuff that’s been holding you back? You are? Great! Here’s how to harness full moon power... 

What not to do  

Fair warning, now is not the time to rush into anything or make big rash decisions. Let your intentions percolate and take some time to consider your plans. It’s likely you’ll feel motivated, energized, highly emotional and inspired, but it’s a good idea to take this time to plot and plan.  

During the full moon, your emotions are on overdrive so let them settle before diving into a big project or starting something new - that’s what new moons are for!  

Step one 

Grab a pen and paper. Remember what we said about setting intentions? Now’s your time to get crystal clear about what you want.  

You might like to do this activity a few days before the full moon so you can really get the creative juices flowing. Journal it all out. What’s not working for you right now? What’s blocking your energy? What would you like to do, feel, or achieve instead? 

Get it all out on paper, and whittle it down to three things you want to let go off, whether it’s overthinking, a bad habit or something else entirely, and write each one on an individual piece of paper. 

Step two 

You know how you probably wouldn’t invite a friend over for tea before first giving the house a bit of spring clean? Well, clearing your environment for a full moon ritual is kind of like that. Clear out any clutter to let the energy flow and clear your mind with a meditation too. 

Step three 

Now, it’s ritual time. Remember those pieces of paper we mentioned before? Take each one in your hand, one at a time, and reread what you’ve written. Out loud or in your head repeat the words “This no longer serves me and I will let it go.” 

Step four 

Next, using a candle - very carefully - light each piece of paper on fire and drop them into a bowl of water. The smoke this creates is like that worry or problem floating away never to be seen again. Good news: You’ve released it. And it’s gone for good. 

Step five 

Now that you’ve said goodbye to those bad vibes, it’s time for the really exciting part: welcoming in all the good stuff with open arms. 

What do you really want to manifest? What would you like to achieve in the next few weeks, months and years? What’s your vision? Write it out and dream big. It’s all possible. No exceptions. 


You’ve just completed a full moon ritual. All that tough stuff that has been holding you back, dampening your good vibes and draining your energy is now gone and by setting new intentions you’re paving the path for future success. All with the help of the very powerful and extremely potent full moon.  



May 26, 2021
Tags: featured
It's Not Me, It's You...

It's Not Me, It's You...

Read this article and be honest. We won’t judge. Whether you’ve criticised someone publicly or privately, in conversation with someone else or just inside of your head, you’ve likely done it so you can feel better about yourself. But, here’s the thing about criticism: it can be toxic and damaging behaviour, not just for the person at the butt of your judgement, but for you too.
Criticism is like drinking too much coffee. It tastes good at the time but leaves you jittery, anxious and low. While it might make you feel better for a split second, the effects of criticism are short-lived.

Criticism kills your vibe…

Scientifically speaking, we get a hit of the feel-good hormone dopamine immediately after we put someone down. But over time, researchers say gossiping and criticism can lower your mood, affect your self-confidence, and even dampen your productivity.
At an energetic level, criticism can block you from moving forward in life, amplify negative and limiting beliefs you have about yourself, and weaken the powerful, loving energy that is at the root of who you are.
It’s simply impossible to be high vibe and judgmental at the same time so by indulging in criticism you aren’t just harming someone else, but you and your energy too.
If you find it hard to be happy for other people’s successes, know this: it doesn’t make you a terrible person. Judgement is something each and every one of us struggles with, and there are steps you can take to change.
Here’s what we want you to know before we dig in: The happiest, most joyful people are the ones who have no time to judge others or judge themselves. They don’t view another’s success as their personal failure, and they operate from a place of love and compassion, rather than judgement and fear.
When you ditch criticism, you shift energetically and clear the way for abundance and successes in your own life. Want a slice of this high-vibe, criticism-free pie? Great! Let us show you how. But first…

Judging others. Why do we do it?

It provides temporary relief

Humans sometimes lash out when they’re in pain, and if you’ve passed judgement or said something mean about someone it’s often because you’re feeling bad about yourself and are looking for a quick way to feel better. 
The thing is, while making a nasty comment might make you feel a little better in the short term, it usually comes back to bite you because judgement carries a very low vibration. 
Not convinced? Just think about a time someone has said something nice about you and compare it to a time you received criticism, and you’ll feel the difference. 


Have you ever found yourself full of raging jealousy after a quick scroll on Instagram? Or felt consumed by envy when a friend’s life is going swimmingly while yours seems to be going to disastrously?
Comparisionitis is a pretty common thing, and it’s nothing to be ashamed of. Trouble is, when we compare ourselves to others and feel bad about ourselves we often seek temporary relief by making unhelpful or judgemental comments as a way of levelling the playing field again. 
But tearing down someone else doesn’t guarantee your success and it usually only makes you feel worse. Basically? There’s truth to the adage that comparison is the thief of joy and criticism steals your happiness too. 

It’s a mirror

Did you know the things we judge in others are often the things we judge in ourselves? Criticising a pal for being loud and annoying? There could be a chance you feel the same way about yourself. Knocking a celebrity for her taste in clothes? Maybe you aren’t feeling so good about your own sense of style.
Likewise, we tend to knock people who appear to be doing better than us because we worry we aren’t doing so great in our own lives. In short, often when we’re judging others, what we’re really doing is judging ourselves.

How To Quit The Criticism Habit

Be kind to yourself first 

When you make a nasty comment about someone, it’s often because you’re hurting. Up until this point, you’ve been using criticism as a response to pain. While it isn’t nice to be unkind about others, we’ve no doubt you were doing your best to deal with some difficult emotions.
So instead of being consumed with guilt or giving yourself a hard time about something you might have said in the past, use this as your opportunity to learn from it and move forward.

Imagine they are listening

Feeling tempted to make an unkind remark about someone you know? Imagine how they would feel if you said this comment to their face. Would you still say it if they could hear? Picture what their reaction would be.
The energy you put out into the world through your words and actions shapes your experience and when you can picture the impact of your comment you’re less likely to say it out loud. 

Make a choice about how you want to feel

Have you ever suffered a judgement hangover? It’s a little like drinking a few too many G&Ts and suffering the effects the next day, except instead of overdoing it at the bar, you’ve overindulged in judging, criticising, and gossiping. And the effects are similar.
Just like a real hangover, a judgement hangover can leave you feeling drained, uninspired and low. You might even feel disappointed with yourself and guilty.
Stop the urge to criticise in its tracks by considering this feeling before you make an offhand comment. Once you know that criticising others ultimately impacts you and your mood you’ll be less inclined to do it and you can make a choice to speak differently.

Put the brakes on scrolling

We like to call social media the catalogue of perfection.  And it can spark uncomfortable feelings of inadequacy, envy and insecurity.
In her new book Comparisonitis, Melissa Ambrosini writes, “All it takes is the hint of someone doing or having something you perceive as “better” than you, and it hits. A feeling takes over—intense, blinding, gutting. Your brain starts spinning with toxic thoughts about yourself (or others), and you’re left feeling ashamed, guilty, and even worthless.”
Her remedy focuses on rebuilding your self-esteem and the great news is there are countless ways you can do that, from jotting down what you’re most proud of in your copy of The Head Plan every day to cultivating positive self-talk. 
Taking a break from scrolling or putting limits on your social media activity can certainly help too.

Suss out what’s really going on

Remember that thing we said about how the things we judge in others are normally the things we judge in ourselves? Well, judgement is a little like holding a mirror up to your own insecurities. 
At first blush, that probably doesn’t sound like a whole lot of fun, but in reality, it can be a powerful way to identify your doubts, fears and limiting beliefs.
Next time you see your green-eyed monster emerge ask yourself what you’re jealous of and take some time to explore it. Are you green with envy because someone else has something you think you can’t have?
Work through it and remember, if someone else has done it then so can you. Instead of holding you back, their achievement can be the thing that inspires you to move forward.

Embrace compassion instead of attack

This is a tactic Gabby Bernstein introduces in her book the Judgement Detox. For an easy way to establish whether your comments are set to ‘compassion’ or ‘attack’ ask yourself, is this comment loving? Would the person on the receiving end of this comment be happy to hear it?

If the answer is no, you have the power to change tact.

When flexing your compassion muscle, a healthy dose of perspective can work wonders. Judging someone for a mistake they made? Remember we’re all human and we all make mistakes. Sometimes we make a lot of them. And occasionally we make really huge embarrassing blunders.
If you messed up, would you want people making snide, cruel or inconsiderate remarks? Of course not. Bear this in mind next time you’re tempted to comment on someone else’s faux pas.
If it’s other people’s successes that make you want to lash out, it can be helpful to see the bigger picture behind that celebratory Instagram post.
Did they likely put hours of hard work and determination into making it happen? Did they overcome a bunch of challenges to get to where they are now, and with the right energy and action can you be just as successful as they are now? Yes, yes, and yes.

Killing them with kindness…

Big things happen when you switch from criticism to kindness. Not only do you uplift and empower others with your positive, loving, sunshine-like energy, you uplift and empower yourself too. And now you have the tools to do just that. 
So go on, get out there and kill it with kindness.
May 19, 2021