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Hi CLIENT NAME!

Recover Program:

Every other week you will have a 30-minute session with Avery where you’ll work through the Recover, Optimize, and Elevate programs.

Within 24 hours of your session, you will receive an email letting you know that your portal has been updated. Here, in the tabs above you will see notes from your call, goals you’ve set with Avery, and links to activities she’d like you to do before you meet again.

If you have any questions, please submit them in the message box above as they will go to a priority inbox that Avery answers several times throughout the day (so you will get the fastest response this way). This inbox is also private and only Avery can access it.

Note/celebration from the call.

From your baseline assessment you’ve chosen to focus on the areas listed below in the goals section. We started building out identity goals and check in words in our call today, and between now and the next time we meet please create three check-in words or short phrases that will help you remember what you’re working towards in each of these areas.

In your Self-Study activities for this session you will see an exercise to help you determine your core values. I encourage you to think of which values apply to you as a human – not you at work, or when you’re with loved ones, or any other sub scenario. We’re looking to learn more about you, what drives you, and what triggers you. Your core values will provide insight into this. Also, please write your first draft of your legacy statement (instructions below). If your legacy statement seems drastically different than what you’re doing right now, don’t panic. It’s very, very rare that a legacy statement requires a complete overhaul of life, family, work, or sense of self. Please have it ready for our next session to discuss it because it will help us prioritize an action plan to get you from where you are to where you want to be.

I’m more than happy to look over drafts of your legacy statement between sessions, so please feel free to email them or use the contact form above to send me a direct message.

Goals Identified:

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Self-Study Activities:

  • Complete the Core Values exercise
  • Watch the Deciding Your Legacy video
  • Write your first draft of your Legacy Statement

Our next session will be on DATE at TIME your local time.

If you have any questions, please feel free to use the contact form above to send me a direct message or email avery@becomingavery.com

Note/celebration from the call.

In this session we discussed the true meaning of the word priority, the importance of setting reasonable expectations and how to set up boundaries to protect time for your most important tasks. We discussed the three tier planning system and reviewed different options to use your own planning tools in this way. Part of taking control of your time will include assertive communication, which I know can be difficult for many reasons beyond just being nervous to start using this communication style, so in the Self-Study Activities we will address this and start creating assertive communication scripts to use in common scenarios where you’ll need them.

Goals Identified:

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Self-Study Activities:

  • Watch the Assertive Communication 101 video
  • Complete the Communication Assessment Styles worksheet
  • Create a few assertive communication scripts for situations in your life where you know you’ll need them

 

Our next session will be on DATE at TIME your local time.

If you have any questions, please feel free to use the contact form above to send me a direct message or email avery@becomingavery.com

Note/celebration from the call.

Today we discussed the stress switch and how to work with it. We covered the three stages of chronic stress and the importance of processing stress, emotions, and experiences to prevent the buildup of stress related chemicals and hormones in the body from bringing us down the stages of stress. We talked briefly about somatic processing strategies as well, and I would love for you to try some of them in the app.

Goals Identified:

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Self-Study Activities:

  • Check out the somatic release videos
  • Watch the video The Two Different Kinds of Self-Care
  • Complete the Time Analysis worksheet to find pockets of time in your day for self-care
  • Try a digital self-care package

 

Our next session will be on DATE at TIME your local time.

If you have any questions, please feel free to use the contact form above to send me a direct message or email avery@becomingavery.com

Note/celebration from the call.

Today we covered the Window of Tolerance – the space between where your stress response can get activated. Understanding our own window, what triggers our stress response and what works to maintain balance in our body are all key to knowing how to widen the window. This starts with building self-trust and acknowledging the inner protective mechanisms.

Goals Identified:

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Self-Study Activities:

  • Complete the Identifying Triggers worksheet
  • Complete the visualization activity for one of your strongest triggers
  • Consider if you need to include another assertive communication script for some of your strongest triggers.

 

Our next session will be on DATE at TIME your local time.

If you have any questions, please feel free to use the contact form above to send me a direct message or email avery@becomingavery.com

Note/celebration from the call.

Today we talked about the Four Energy Spheres: Physical, Mental, Emotional, and Mission/Impact energy. It’s really important to understand our own energy spheres, what restores and what depletes them, so that we can plan ahead and consistently maintain a balanced level of energy. We will expand on this in the Optimize program when we talk about sleep, but for now we’re aiming to build the habit around checking in with your energy a few times a day and making plans to restore any sphere that might be lower.

Goals Identified:

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Self-Study Activities:

  • Watch the Pacing 101 video
  • Complete the Energy Restoration and Depletion Worksheet

 

Our next session will be on DATE at TIME your local time.

If you have any questions, please feel free to use the contact form above to send me a direct message or email avery@becomingavery.com

Note/celebration from the call.

In this call we talked about the difference between a gratitude practice and a celebration practice. It can be very difficult to receive compliments and criticism, and part of  being able to accept both of these things is by maintaining objectivity. We talked a bit about your patterns for receiving compliments and feedback, and will expand on this in the Self-Study Activities.

Goals Identified:

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Self-Study Activities:

  • Watch the video on How to Not Take Anything Personally
  • Complete the Self-Awareness and Self-Reflection worksheet

 

Our next session will be on DATE at TIME your local time.

If you have any questions, please feel free to use the contact form above to send me a direct message or email avery@becomingavery.com

Note/celebration from the call.

In this session we reviewed the stress curve and the three stages of the chronic stress response: alarm, resistance, exhaustion. We brought that a step further to talk about the three stages of a setback and how to bounce back to the Flow State from each stage. We touched on setting up your Red Flag Warning System, and will expand on that in the Self-Study Activities below.

Goals Identified:

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Self-Study Activities:

  • Watch the video on setting up your Red Flag Warning System
  • Complete the worksheet to start to develop your system

 

Our next session will be on DATE at TIME your local time.

If you have any questions, please feel free to use the contact form above to send me a direct message or email avery@becomingavery.com

Note/celebration from the call.

In this session we talked about how to maintain your burnout recovery with daily habit tracking, weekly check-ins, and using your Red Flag Warning System. We also touched on the importance of hobbies and playfulness, which we will expand on in the Self-Study Activities.

Goals Identified:

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Self-Study Activities:

  • Watch the video on The Importance of Playfulness and Hobbies

 

Our next session will be on DATE at TIME your local time.

If you have any questions, please feel free to use the contact form above to send me a direct message or email avery@becomingavery.com