Write down each emotion on a piece of paper and stick the positive ones in your journal or on the wall or wherever you can see them regularly. Then write down the negative emotions and put them in a different place. Score both the emotions on a scale of 1 to 10 where 1 is a weak emotion and 10 is a very strong emotion. Work at increasing the positive emotions and decreasing the negative ones. Perhaps score them on a weekly basis so that you can see them changing. If you continue to have strong negative emotions seek some help to reduce them.
Now is also the time to have a look at your life and all of the different parts. If you have a look at the Wheel of Life, right, you will see that it is split up into eight sections which represent the parts of your life that form the whole.
I’d like you to score this wheel at this point in your life so that you can be aware of what would be useful to change and also to have a way of monitoring changes. Coaches often use this tool as a starting point in a coaching relationship.
These are the questions that will help you to score the wheel along with the instructions below the wheel.
How happy are you with your home and work surroundings?
What would make it better?
How fulfilling is your work/career right now?
What would a fulfilling career mean to you?
Would you say you were on a positive career path?
Do you feel financially free/financially secure?
How satisfied are you with your current level of income?
What impact would financial independence have on your life?
What kind of shape are you in overall?
If any health problems are present are you receiving appropriate care?
What do you do with regard to exercise?
How close are you to your immediate extended family?
How supportive are they?
Do you have a circle of friends that energise you?
How content are you with your close relationships right now?
What would make them better?
Are you living the life you want or the one someone else wants for you?
Would you say you were evolving/improving?
Do you have enough “Me Time”?
Fun and Leisure
What do you do for fun?
What do you enjoy doing that you don’t do enough of?
Please score all eight areas from 1 to 10 remembering that this is a snapshot of where you are in your life at this point in time. 1 is where you are completely unfulfilled and 10 is where you are completely fulfilled. I have enclosed an example on the next page.
Write down your thoughts as a memory jogger. Join up the points and look at your wheel. Is it bumpy and uncomfortable? Or is it smooth and easy to ride?
So, now that you know where you are, what are the next steps? Look at your wheel and perhaps choose two areas where you could take some action. Often if you take action in one area the other areas will improve.
Write in your journal as you take the action.
Actions I will take
Resources that I will need to take action
When will I review my wheel score?
e.g., see more friends
Decide on which friends will be the most supportive/the most fun