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wee changes can make a big difference in helping you feel better
Finding the time and motivation to make the
and regain a sense of purpose
Motivational
Workbook
COPE Scotland Reg Ch No: SC022807
Website: www.cope-scotland.org
Somemes our movaon is aected by other factors which at this point may not be readily resolved by some
lifestyle and behaviour changes. There are services and support to help you work through issues arising from life
challenges or methods to learn to deal with them in new ways. If you need that extra support to speak through
what you are feeling or thinking then nd a local service near you, your GP may be able to help signpost them to
you. This booklet is for self-help only and does not replace professional advice or support.
Please take some me to think about the following quesons and capture your thoughts in the reecon boxes
provided:
Is managing me and being movated a problem for you?
(please circle) Yes No
Managing me and being movated is a problem because...
SPEAK TO SOMEONE IF YOU NEED TO
WHY IS MANAGING TIME AND BEING MORE MOTIVATED IMPORTANT TO YOU?
Why is managing me and being movated a problem for you?
If I managed my me beer and had more movaon I would...
Thinking about it, one step I could take right now to take me closer to where I want to be would be...
If you managed your me beer and were more movated what would you do?
What is one small step you could take to start to move towards what you want to do?
MAKING THE TIME TO DO WHAT NEEDS TO BE DONE EVEN WHEN WE ARE BUSY
OR JUST CANNOT BE BOTHERED
In the last box you have thought about what maers to you, use that now to think about what movates you e.g.
your children maybe one of things which maer to you, seeing them laughing and smiling is what movates you.
Somemes we have too much to do and not enough me to do it, other mes we have too much me and nothing
to ll it with both can make us feel we just cannot be bothered with anything. Time management is about using
me to best eect. In the box below reect on how you use me.
I know no one can make the change for me, however, the following would help ME make that change...
The following is what maers to me and is important in my life...
Things which movate me include…
My thoughts on how I use my me are…
WHAT MOTIVATES ME?
What would help you make that change?
Somemes we want to do something, make changes, but we aren’t 100% sure what it actually is we want to do.
Take some me out now to really think about what maers to you. Capture your thinking in the box below:
For now don’t think about how it will be achieved, but think about what you would like your life to be, capture this
as an image or words in the box below.
If we have a vision for our life but then our internal voice says you aren’t ever going to get close to that then your
movaon to make the me to make the change will go before it arrives. Take some me now to think about and
capture what you tell yourself about how likely your vision is to come true.
Take some me now and think about what needs to happen for your vision to become a reality, what might you
need to learn, what help or support might you need.
My vision for my life is as follows and the reasons this is important to me...
What I say to myself about my vision…
What would take me closer to my vision is...
MY VISION FOR MY LIFE
THE STORY I TELL MYSELF ABOUT MY VISION
WHAT DO I NEED TO DO MYSELF TO MAKE MY VISION A REALITY AND WHAT DO
I NEED TO LEARN
It maybe you are sll not sure what is important to you, what your vision for life is, the following quesons may
help you think about that, read each queson and capture your reecons in the boxes below.
LIFE DESCRIPTION
This is what I want to do with my life…
These are the skills, experience, training I need to do what I want with my life...
“The meaning of life is to
nd your gi the purpose
of life is to give it away.”
These are the unique skills I need to be who I want to be...
This is what I plan to do to have the life that I think will give me a sense of wellbeing and purpose...
These are the atudes, values, beliefs I think would be most helpful for me to succeed...
LIFE DESCRIPTION CONTINUED
WHAT DO YOU SPEND YOUR ENERGY ON?
Imagine this baery
is your life energy,
draw round the
baery where you
invest your energy.
HOW DO YOU TOP UP YOUR ENERGY?
Imagine this is your
baery charger,
write out what
you do to top your
energy levels up.
Things I plan to save energy on include…
Things I plan to do to get more energy include…
When I achive my vision I will feel…
Capture in the box below what changes could you make on how you spend your energy and how you top up your
energy which would take you closer to your vision?
Capture in the box below how you will feel when you have achieved your vision.
WHAT ARE YOU PLANS FOR YOUR ENERGY LEVELS?
“Be strong enough to stand
on your own, smart enough to
know when you need help and
brave enough to ask for it.”
COPE Scotland Reg Ch No: SC022807
Website: www.cope-scotland.org
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Completed 29 May 2021

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