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<p>:</p><p>Being a dad of twin boys on the spectrum comes with unique challenges, and there was a time when sticking to any sort of training routine seemed beyond my reach. However, over time I have learned so much from my time as a parent of ASD kids and in some ways, the lessons learned in life now inform my training practices. Funny how that happens...&nbsp;</p><p>Adaptability and customisation: Every parent in my situation knows you got to adapt all the time. Training is no different. Don't follow the crowd. Do what works for YOU. The key is to modify exercises, intensity, and duration to suit personal abilities and time constraints.&nbsp;Remember, the goal is progress, not perfection.</p><h3>Resources and Support: Tapping into Available Tools and Communities</h3><p>In this digital age, numerous resources are available to assist you in developing your kids. Help, and community can be found to offer support to parents. If you look hard enough, you can also find suitable fitness knowledge. Explore online platforms, fitness apps, and social media communities that offer guidance for parents with diverse circumstances. </p><p>Connecting with others who are facing similar challenges can provide invaluable support and inspiration along your journey.</p><h3>Time Management Strategies: Maximizing Limited Time for Fitness</h3><p>Routine rules in our house. Balancing the demands of caring for a child with special needs and maintaining a fitness routine can be daunting. However, effective time management strategies can make a world of difference. Incorporating exercise into your daily activities, such as taking short movement breaks or utilising high-intensity interval training can help you make the most of your limited time. Remember, even small efforts add up, and consistency is key. Much like with the boys - I try celebrate every step, no matter how small.&nbsp;</p><h3>Seeking Professional Guidance: Consulting Experts for Training</h3><p>We have seen countless specialists and provate therapists to give the boys the care and education they need. We could not do this on our own as it's YEARS of expertise and knowledge required to get the right outcome. Training, is no different.</p><p>Don't hesitate to seek professional guidance from fitness experts, trainers, or physical therapists. These professionals can assess your capabilities, provide guidance on exercise selection and technique, and create a customised fitness plan that takes into account the specific challenges you face as a dad with a child with special needs. That is exactly what we do on the StrongDad program.&nbsp;</p><p>Working with an me can give you the confidence and knowledge to make informed training decisions that benefit both your physical and mental well-being.</p><h3>Emotional and Mental Well-being: Using Exercise as Self-Care</h3><p>Regular exercise has proven benefits for emotional and mental well-being. As a dad with a child with special needs, it's crucial to prioritise self-care for my own wellbeing. Physical activity serves as an outlet for stress relief, allowing you to recharge and maintain a positive mindset. Make exercise a non-negotiable part of your routine, knowing that it contributes to your overall well-being as you navigate the unique challenges you face. You soon learn, as many experts will tell you, you have to put your oxygen mask on first.&nbsp;:</p><p>Dads like me, maybe like you - &nbsp;have the power to shape their training decisions and mindset to create effective sustainable fitness routines. </p><p>Reflect on the lessons learned in your time parenting. I bet you're resilient, can adapt to any situation, manage your time effectively and leverage resources. Use these skills in developing your training and self care and I gurantee you'll look and feel better for it. Don't underestimate the education you have received on this journey of parenthood. Leverage it to your advantage in other areas of your life and you (and your family) will thrive. &nbsp;</p><p><br></p>

Learning From The Spectrum: How ASD Shaped My Training Philosophy.

<p>Have you ever wished you had a personal guide to help you navigate the world of self-care? Someone who understands your unique needs and provides tailored recommendations just for you? I have tried MANY suggestions from meditation (didnt work) to cold therapy (hate the cold) and kept coming up short. Then an epiphany.&nbsp;</p><p>Hear me out here, its going to get weird... Let me introduce you to a game-changer: Artificial Intelligence (AI). In this blog post, I'll show you how AI can become your trusted ally in building a personalised self-care plan. So, sit back, relax, breathe deep drink green tea etc. and let's explore the incredible possibilities.</p><h2>Understanding Your Self-Care Needs:</h2><p><br>We all have different self-care needs, and it can sometimes be challenging to figure out where to start. That's where AI comes in. AI can analyze your input, preferences, and goals to gain insights into what truly nurtures your well-being. It takes the guesswork out of the equation and helps you create a solid foundation for your self-care journey. You can also teach it what you like and dislike, so it makes better suggestions in the future.&nbsp;</p><h2>AI-Powered Recommendations:</h2><p>One of the most exciting aspects of AI is its ability to generate personalised recommendations based on your unique profile. Imagine having a virtual assistant that suggests activities, routines, and resources tailored specifically to your needs and preferences. Whether it's meditation, exercise, creative outlets, or relaxation techniques, AI can provide a wealth of options that align with your goals.</p><h2>Ease and Convenience:</h2><p><br>The beauty of incorporating AI into your self-care routine is the ease and convenience it offers. Instead of spending hours researching and experimenting, AI does the heavy lifting for you. It saves you time and energy by curating recommendations that are relevant and aligned with your specific requirements. This is the learning part I suggested earlier - With just a few taps or clicks, you can access a treasure trove of self-care possibilities at your fingertips.</p><h2>Continuous Learning and Adaptation:</h2><p>AI is a smart learner. As you engage with the platform and provide feedback, it gathers valuable data to refine its suggestions further. Over time, it becomes even more attuned to your preferences and understands what truly resonates with you. This continuous learning and adaptation ensure that your self-care plan evolves alongside you, always delivering personalized and meaningful experiences.</p><h2>Empowering Self-Discovery:</h2><p>In addition to its recommendations, AI can also help you explore new avenues of self-care you may not have considered before. It introduces you to novel techniques, practices, and resources that align with your interests. This opens up a world of possibilities, empowering you to expand your self-care repertoire and discover new ways to nourish your mind, body, and soul.</p><blockquote><p>Try this self care prompt: </p><p>Write me a self care plan for the next [NUMBER OF DAYS]. I am [GENDER], [AGE] years old and I like [HOBBIES AND INTERESTS]. I have approximately [MINUTES PER DAY] to spend on self-care. Give me some suggested strategies.&nbsp;</p></blockquote><h2>Remember, It's Your Journey:</h2><p>While AI provides invaluable guidance, it's essential to remember that your self-care journey is entirely yours. AI acts as a supportive companion, but the ultimate decision-making rests with you. Don't be afraid to experiment, adapt, and choose what truly resonates with your inner needs. You have the power to customize your self-care plan and make it uniquely yours.</p><p>Embracing AI in your self-care journey can be a transformative experience. With its personalised recommendations, ease of use, continuous learning, and empowerment of self-discovery, AI becomes a trusted companion on your path to well-being. So, why not let AI assist you in creating a self-care plan that nurtures your mind, body, and aids your recovery in a mad world.&nbsp;</p>

Embracing AI for a Personalised Self-Care Journey

<p>When it comes to working out, there are two main options: exercising solo or joining a group fitness class. Both options have their pros and cons, and the choice ultimately depends on personal preference and fitness goals.</p><h2>Pros of working out in a group</h2><h3>Motivation and accountability</h3><p>One of the biggest benefits of exercising in a group is the motivation and accountability that comes with it. When you're part of a class or team, you're more likely to show up and push yourself harder than you would if you were working out alone.</p><figure id="figure-rmn4bey6m8lixq6znv"><img id="rmn4bey6m8lixq6znv" src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/32y2n7qIOgYMzWl0za8iaVPOBsbCcZNLmHUzDWJbJ4TtOnMfeXp28Q5zbkIiDCrg.jpg" alt="group workout" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center 20%;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="20%" data-mce-src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/32y2n7qIOgYMzWl0za8iaVPOBsbCcZNLmHUzDWJbJ4TtOnMfeXp28Q5zbkIiDCrg.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center 20%;"></figure><h3>Structured routine</h3><p>Group fitness classes typically follow a structured routine, which can be helpful for individuals who struggle with creating their own workout plans. This can also help prevent boredom and provide variety in your exercise routine.</p><h3>Socialisation</h3><p>Working out in a group can also be a great way to socialize and meet new people who share similar interests. This can be especially beneficial for individuals who struggle with finding motivation to exercise alone.</p><figure id="figure-e52km6j9ojlixq717c"><img id="e52km6j9ojlixq717c" src="https://images.unsplash.com/photo-1594381898411-846e7d193883?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyM3x8Z3JvdXAlMjBmaXRuZXNzfGVufDB8fHx8MTY4Njg2ODkwOXww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="group fitness" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-mce-src="https://images.unsplash.com/photo-1594381898411-846e7d193883?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyM3x8Z3JvdXAlMjBmaXRuZXNzfGVufDB8fHx8MTY4Njg2ODkwOXww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h2>Cons of working out in a group</h2><h3>Limited flexibility</h3><p>Group classes are typically scheduled at specific times, which can be inconvenient for individuals with busy schedules. This can also limit the flexibility of your workout routine.</p><h3>Less personalised attention</h3><p>In a group s class, the instructor may not have the time or resources to provide personalized attention to each individual. This can be a disadvantage for individuals with specific fitness goals or injuries.</p><figure id="figure-7h95l1mvxilixq7291"><img id="7h95l1mvxilixq7291" src="https://images.unsplash.com/photo-1550259979-ed79b48d2a30?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxOXx8cGVyc29uYWwlMjB0cmFpbmVyfGVufDB8fHx8MTY4Njg1ODQ1Nnww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="personal trainer" class="object-cover bg-gray-100" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1550259979-ed79b48d2a30?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxOXx8cGVyc29uYWwlMjB0cmFpbmVyfGVufDB8fHx8MTY4Njg1ODQ1Nnww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h2>Pros of working out solo</h2><h3>Flexibility</h3><p>Working out solo provides the flexibility to train whenever and wherever is most convenient for you. This can be especially beneficial for individuals with busy schedules.</p><h3>Personalised attention</h3><p>When working out solo, you have the ability to tailor your workout routine to your specific fitness goals and needs. This can also allow for more personalised attention to any injuries or limitations.</p><figure id="figure-b4b6s48j5lixq73fc"><img id="b4b6s48j5lixq73fc" src="https://images.unsplash.com/photo-1624938518616-3be0add427d1?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyMXx8c29sbyUyMHdvcmtvdXR8ZW58MHx8fHwxNjg2ODY4OTEyfDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="solo workout" class="object-cover bg-gray-100" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1624938518616-3be0add427d1?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyMXx8c29sbyUyMHdvcmtvdXR8ZW58MHx8fHwxNjg2ODY4OTEyfDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h2>Cons of working out solo</h2><h3>Lack of motivation and accountability</h3><p>One of the biggest challenges of working out solo is the lack of motivation and accountability. It can be easy to skip a workout or not push yourself as hard when you don't have anyone else to hold you accountable.</p><h3>Boredom and lack of variety</h3><p>Working out alone can also lead to boredom and a lack of variety in your exercise routine. It can be difficult to come up with new and challenging workouts on your own.</p><figure id="figure-oihts4kb5lixq7592"><img id="oihts4kb5lixq7592" src="https://images.unsplash.com/photo-1476480862126-209bfaa8edc8?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxNXx8d29ya291dCUyMHJvdXRpbmV8ZW58MHx8fHwxNjg2ODY4OTE1fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="workout routine" class="object-cover bg-gray-100" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1476480862126-209bfaa8edc8?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxNXx8d29ya291dCUyMHJvdXRpbmV8ZW58MHx8fHwxNjg2ODY4OTE1fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><p>In conclusion, there are both pros and cons to working out in a group and solo. It's important to consider your personal preferences and fitness goals when deciding which option is best for you. Whether you choose to exercise in a group or solo, the most important thing is to stay consistent and committed to your fitness journey.</p><p>Ready to take your solo training to new heights? Sign up for my online coaching programs and experience the power of accountability and guidance. Don't let your goals slip away when it gets lonely.&nbsp;</p>

Lone Wolf or Pack Hunter? Group vs Solo Training

<p>Being a dad of a child with additional needs can be incredibly challenging, as it often requires finding the balance between prioritising self-care and feeling guilty about doing so. It's essential for breaking through this barrier that dads have parenting strategies in place to allow them focus on their own well-being while still being an excellent parent. </p><p>How can we look after ourselves without compromising support towards our kids special requirements? How can we achieve both? Is there guilt free way to take time out? The answer is yes. AND it's absolutely necessary.&nbsp;</p><figure id="figure-t93i8nxy6rlixpyefw"><img id="t93i8nxy6rlixpyefw" src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/1c426bbqQdaHkxsw4ELfpWFGsUrMAeY07ycv0pgMIIKroj8ZNhfMALE32ZQXGuOD.jpg" alt="" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/1c426bbqQdaHkxsw4ELfpWFGsUrMAeY07ycv0pgMIIKroj8ZNhfMALE32ZQXGuOD.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h2>Identifying Guilt Trap and Breaking Free from it</h2><p>Guilt can be a quite potent emotion. It is often the driving force when it comes to making decisions, particularly if you have a child with additional needs. Guilt might lead you to feel obligated or responsible to be omnipresent as the provider and supporter of your children and other family members. </p><p>This is called the 'guilt trap' which could stop you from focusing on yourself instead of solely taking care of your kid's demands.</p><p>The guilt trap has an insidious nature since sometimes it looks like something positive - "I'm feeling guilty so that means I'm doing the right thing. It's a noble cause." But guilt may also cause angst, resentment and even depression because we feel our responsibilities will never end and there won't be any progress in sight at all.&nbsp;<strong><em>This was something I experienced personally, so strongly infact it eventually drove me to therapy.&nbsp;</em></strong></p><p>The guilt entrapment makes us unable figure out where our self-care should fit amidst helping your child grow and develop; hence why breaking free from this mental prison becomes very important.</p><p> To get past these emotions we need acknowledge them as well as understand why are those feelings appearing in the first place. Ask yourself: am I trying do my best by my kids or simply succumbing into unrealistic expectations and trying to play SuperDad? </p><h2>Making Self-Care a Priority&nbsp;</h2><p>Being a Dad of a child with extra needs can easily take over your life, from medical appointments to therapies, paperwork and just making sure your child is taken care of day-to-day all add up like water in a overflowing glass.</p><p>Self-care doesn't necessitate being lavish or extravagant; even taking few minutes each day would be a start. Practicing meditation or stillness, going on walks or hitting the gym all help as it helps reduce stress levels and provides emotional respite as well as from giving you time out amidst daily duties. </p><p> It is obvious that in order to be an effective parent of a child with special needs, we have to let go the feelings of guilt and stress, and start taking care of ourselves. You need to put your oxygen mask on first.</p><figure id="figure-w93woplqralixpzhsw"><img id="w93woplqralixpzhsw" src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/24sRlXtLMEWvqI4pjknTm5HHsH0B2DGDml7EABzuQWeub4IVtw8d3epnZmm4L0Vp.png" alt="" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionX="undefined" data-positionY="undefined"/></figure><h2>Putting Your Oxygen Mask On First</h2><p>The analogy of "putting your oxygen mask on first" is particularly crucial for dads of children with special needs. Just as in an airplane emergency, where parents are advised to secure their own oxygen masks before assisting their children, <em><strong>you must prioritise your own well-being to effectively care for their children</strong></em>. The responsibilities and challenges of raising a child with special needs can be overwhelming and emotionally draining. By taking the time to address your own physical, mental, and emotional needs, we can ensure we have the strength, resilience, and patience required to provide the best possible support for our children. </p><p>When you focus on self-care, you not only enhance your own ability to cope with the unique demands of your life, but you also serve as role models for your children and other family, teaching them the importance of self-care and demonstrating a healthy approach to managing challenges in life. </p><p>In essence, by donning your own oxygen masks first, you empower yourself to be the caring, supportive, and StrongDad your children need.</p><p>Do you want to begin your fitness adventure? Get on board with my coaching program right now and get the best of guilt-free lifestyle! Every plan is tailored specifically for you, armed with professional advice supported by a passionate communtity. </p><p>Whether it's shedding extra weight off, increasing strength or just keeping healthy - I have something to help you. So why wait any more? Make use of our FREE 14 day launchpad program and sign up immediately! You will receive 14 days of education focussed on breaking limiting beliefs and giving you all the tools to build a sustainable fitness program around your goals and lifestyle. </p><p>It's time to take command over your own fate - join us now at the starting point of this journey. Give yourself some time to be the best you can be.&nbsp;</p>

Parenting Strategies to Break the Guilt Barrier for Self-Care

<p><br></p><p>Life has a way of presenting us with unexpected challenges, altering our course and redefining our understanding of strength. I vividly remember the day my wife and I discovered we were expecting twin boys. It was a moment filled with hope and anticipation, as we eagerly awaited the arrival of our little ones. However, what followed was a series of trials that tested not only my role as a father but also my resilience as a person.</p><p>Our journey began with a pregnancy that proved to be far from easy. The physical and emotional toll it took on my wife was immense, but we clung to the belief that the reward would outweigh the hardship. We envisioned a future filled with the typical milestones of childhood—laughter, playtime, and shared adventures. Little did we know that our path would soon diverge from the norm.</p><p>The day our boys were diagnosed with Autism Spectrum Disorder and Global Development Delay was a turning point in our lives. Suddenly, all the dreams and aspirations I had for them seemed to vanish overnight. The image of playing sports together, teaching them the importance of education, and witnessing their growth and accomplishments became a distant mirage. It was a heartbreaking realization that required us to recalibrate our expectations and embrace a new reality.</p><p>As my boys grew, so did the challenges we faced. The weight of responsibility as a father began to take a toll on my mental well-being. I found myself struggling to cope with the immense pressure and the constant adjustments required to provide the support they needed. </p><p>I'd sold my gyms, changed my work completely, and ultimately was doing something I didn't enjoy to make our new life work.</p><p>Gradually, the weight of my internal battles took their toll, and I was diagnosed with post-traumatic stress disorder (PTSD). It was a label I never expected to carry, a invisible problem that manifests in strange ways, daily.</p><p>In the depths of my despair, I resisted reaching out for help. I knew something wasn't right but, I couldn't articulate what and why. </p><p>Thankfully, someone close to me recognised the warning signs and gently nudged me towards the path of healing. I was referred to counseling, where I discovered the transformative power of sharing my struggles and learning to ask for help.</p><p>This is where my new story takes a turn—a tale of resilience, self-discovery, and the strength found in vulnerability. Through counseling, I learned that seeking help truly is an act of courage and self-empowerment. I discovered that embracing my own limitations and acknowledging my need for support was a testament to my strength, not a reflection of my shortcomings as a father.</p><p>In sharing my journey as a father of twin boys with autism, I hope to break the stigma surrounding asking for help and inspire others who may be silently grappling with their own challenges. </p><p>I have chosen now to write a story of growth, a life less ordinary, love, and the unbreakable bond between parents and their children. One of my goals now, is to openly share my story, and help other dads in a simlar place find the depths of strength that lie within them. </p><p>It's mental health week. So its worth saying again: asking for help is an affirmation of our enduring strength and human spirit.&nbsp;</p><p>If you currently find yourself in a place where you don't need help, I sincerely hope you never do. However, if circumstances ever lead you there, as they did for me, please remember that reaching out is a pivotal step towards healing.</p><p>No matter how daunting your struggles may seem, it is essential to understand that you can overcome them. You have the power to rewrite your story, to find happiness, and to embrace a fulfilling life. Remember that you are never alone in your journey. There is always someone ready to lend a helping hand.</p><p>I wrote this for my wife Jess, and our two wonderful special boys, Gus and Jude.&nbsp;</p><p><br data-mce-bogus="1"></p>

My Journey as a Father of Twin Boys with Autism

<p>Do you ever find yourself trapped in a cycle of negative self-talk? It's a common pattern that can be difficult to break. However, with the right strategies, you can disrupt these patterns and create a more positive mindset.</p><h2>Reframing Thoughts</h2><p>One effective strategy for disrupting patterns of negative self-talk is reframing your thoughts. This involves changing the way you think about a situation by looking at it from a different perspective. For example, instead of thinking "I'm not good enough," try reframing it as "I'm still learning and improving." This shift in perspective can help you focus on the positive and build your confidence.</p><figure id="figure-diak5i9lualiqftkmi"><img id="diak5i9lualiqftkmi" src="https://images.unsplash.com/photo-1620401537439-98e94c004b0d?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxfHxzZWxmJTIwdGFsa3xlbnwwfHx8fDE2ODY0MzE2OTZ8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="self-talk" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-mce-src="https://images.unsplash.com/photo-1620401537439-98e94c004b0d?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxfHxzZWxmJTIwdGFsa3xlbnwwfHx8fDE2ODY0MzE2OTZ8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h3>Positive Self-Talk</h3><p>Another strategy is to practice positive self-talk. This involves using affirmations and positive statements to counteract negative thoughts. For example, if you find yourself thinking "I can't do this," try replacing it with "I can do this, I just need to keep trying." By focusing on the positive, you can build your self-esteem and overcome self-doubt.</p><h2>Focus on Effort</h2><p>It's also important to focus on effort rather than just the outcome. When you focus solely on the end result, you can become discouraged if things don't go as planned. By focusing on the effort you put in, you can feel proud of yourself for trying your best regardless of the outcome.</p><figure id="figure-fx86fiqgalliqftm9b"><img id="fx86fiqgalliqftm9b" src="https://images.unsplash.com/photo-1558276561-95e31d860c4b?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxMXx8cG9zaXRpdmUtbWluZHNldHxlbnwwfHx8fDE2ODY0MjgyMjR8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="positive-mindset" class="object-cover bg-gray-100" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1558276561-95e31d860c4b?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxMXx8cG9zaXRpdmUtbWluZHNldHxlbnwwfHx8fDE2ODY0MjgyMjR8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h3>Mindfulness</h3><p>Mindfulness is another effective strategy for disrupting patterns of negative self-talk. This involves being present in the moment and observing your thoughts without judgment. By practicing mindfulness, you can become more aware of your negative self-talk patterns and learn to let them go.</p><h2>Gratitude</h2><p>Finally, practicing gratitude can help shift your focus from negative to positive. Take time each day to think about what you're grateful for, whether it's something small like a sunny day or something big like a supportive friend. By focusing on the good things in your life, you can create a more positive mindset.</p><figure id="figure-z48kgyum9liqftnje"><img id="z48kgyum9liqftnje" src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/24sRlXtLMEWvqI4pjknTm5HHsH0B2DGDml7EABzuQWeub4IVtw8d3epnZmm4L0Vp.png" alt="gratitude" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9" data-corners="no-rounded" data-aspect="16:9" data-caption=""/></figure><h3>Conclusion</h3><p>Breaking patterns of negative self-talk can be challenging, but with these strategies, you can create a more positive mindset. Reframe your thoughts, practice positive self-talk, focus on effort, practice mindfulness, and practice gratitude. With time and effort, you can disrupt these patterns and create a more positive and confident you.</p>

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