Category Exercise

The SMART Approach to Goal Setting

The SMART Approach to Goal Setting

By saying “SMART” I mean all the things that involve a goal to be achieved. Because it is not enough just to want something and to set is as a goal. In order to achieve it there is a list of steps that need to be followed and worked on. In this context SMART is an acronym for all the things that make a goal great.

For a goal to be great it needs to be:


First it needs to be clear and formulated the best possible way so you know where you’re headed to. It needs to include as many specific details as possible:

  • What you want?
  • Why you want it?
  • Who is involved besides yourself?
  • Where it’s going to happen?


Every goal has its price. Therefore, it needs to be clear what you want to get and what you are willing to give to have it.

  • How much?
  • How many?


We of...

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Is The Life You Have Good Enough?

Is The Life You Have Good Enough?

Limiting Feelings, Limiting Beliefs and Limiting Behaviours

There are various ways to relieve yourself from a script and a game your mind is used to playing. Many of these are therapeutic which includes many different techniques and practices. In the USA there are about 450 registered associations that offer different help for limiting beliefs, behaviours, and feelings. These three combine to create the scripts we live our lives by.

“Limiting” here means something that holds you back, restricting you from living a truly happy life. It refers to an old way of being that is no longer useful in your life. Feelings, beliefs, and behaviours based on negative past experiences can all be limiting if held onto.

In therapy, you get an opportunity to review those limitations and make changes so tha...

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Drama-Free Life: Is It Possible?

Drama-Free Life: Don't Make an Elephant Out of a Fly

Life Is Not a TV Drama

Is it possible to live a drama free life? Is it necessary to have drama in our lives in order to feel balanced when it is over? Isn’t it easier to just exclude even the smallest possibility of turning a fly into an elephant? What make us create dramas in our lives when this is the thing we fear and dislike the most?

Look at the games the couples in our stories (The Story of Tamara and Alex, The Story of Vanessa and Mark, Vanessa and Mark (cont), Detecting Games in Relationships, Responding Assertively to Game Playing).

An Exercise

If you want you can challenge yourself: try imagining each game discussed as initiated by anyone, of either sex, and imagine how that game story might play out...

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Getting What You Want from Your Partner

Getting What You Want from Your Partner

Pavlov’s Dogs and Skinner’s Theory of Conditioning

Ivan Pavlov, a Russian Physiologist, and BF Skinner, a US Psychologist, are most well known for their experiments with behaviour in the early 1900s.

You might recall hearing about Pavlov’s behaviour modification experiments with dogs and pairing feeding them meat with a ringing bell. Naturally the dog would begin to salivate at the sight of the meat.

Over time Pavlov proved he could change the dog’s behaviour and could get the dog to salivate on the ringing bell even when there was no meat present.

Then Skinner expanded on this theory it into what’s now called Behaviourism. He showed that all behaviours could be modified and that this is how certain behaviours developed in the first place...

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How to Be Assertive

How to Be Assertive

When in relationship, as in life, our thoughts, feelings and behaviours become habits. Getting what you want could thereby follow those old well-worn habits, sometimes successfully and sometimes not.

If not, you could use this to inspire and even change the way you express your thoughts and feelings.

You can become more assertive by following a formula when expressing what you like and what you want to change, according to who it is being directed at and how it will be received.

How to Be Assertive

Here’s the formula I use and teach my clients:

“I feel…” (Here, simply name the feeling or feelings)

“…when…” (Describe the situation that creates the feeling, but try to neutralize it so it doesn’t sound like blaming...

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Effective Communication in Action

Effective Communication in Action

When you look at the solution to a problem from a different perspective then everything gets easier. Child’s play really.

If you imagine two adults who are playing tic-tac-toe and are competing for the win you are going to see the big picture as if from a bird’s eye view.

Let’s accept for a moment that the game is a dispute. I put an “x”, my partner puts an “o” and we continue like this one after another. The tension is getting stronger. Who is going to win? At some point my partner puts his “o” and draws a smile. I smile back, I accept the dispute from its amusing angle and I understand that my partner’s intentions towards me are positive.

I quickly grasp the wink. A game or a dispute, call it whatever you want...

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Exercise: Your Script Rules about Relationships

ExerciseDo you want to know more about what your script is telling you about what’s happening in your relationship? Look for the link below and complete this exercise.

Every couple has their own complex relationship. And that is what makes the balance between the couple sometimes so difficult to maintain.

However, as human nature would have it we are prone to embark again and again on new relationships, still believing and hoping that this time something magical will happen and it will be different.

I have shared many of my experiences with you and I have revealed the reasons for confrontations that happen between both partners...

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