E+R=O Event + Response = Outcome

This exercise helps us understand why we keep experiencing the events we don’t want. It also shows us how to redirect our actions and responses to get the outcome we do want.

Preparation: Have your journal ready to take notes.

One Minute Meditation: Take a moment to relax, take a few deep breaths and center yourself.

Begin the Session: Begin by looking at the old response…

Think of an event in your life that keeps happening that makes you feel uncomfortable. Explain this event and describe what keeps happening that makes you feel uncomfortable. This could be something that you really want to change but feel like you have no idea how.

Event: Think of a person, place, situation or thing that makes you feel uncomfortable.

Response: Now ask yourself how you previously reacted or responded to the event. How could you have responded to the event differently?

Outcome: What was the outcome or result of the way you previously responded to the event?

Now let’s look at the new response…

New Response: How you will respond to the event now?

Remember, if you don’t like the outcome you previously got, then you have to change the way you respond to the event. If you change your response, you have to get a different outcome.

Desired Outcome: What do you expect the new outcome to be with your new response? What would you like the outcome to be? How could you respond to the event differently?

“If you keep doing what you’ve always done, you’ll keep getting what you’ve always got.” -W. Clement Stone.

Focus the session: Take a moment to visualize the new outcome.

Action Plan: What one thing are you willing to commit to? When will you do it? Why will you do it?