Day 1
Introduction: How to use this web portal
Thank you for attending Cognacity’s recent Building Resilience webinar.
In order to continue building resilience, we’d like to invite you to maintain a ‘marginal gain’ over the next 21 days. The objective of this web portal is to assist you with the identification, implementation and maintenance of your marginal gain.
If you have any questions about the content, feel free to reach out to Jake Lovelock, Psychologist at Cognacity here.
SECTION ONE
Day 1: Overview
What is a Marginal Gain?
For a quick recap on what a marginal gain is, watch this video with Dr Phil Hopley, Consultant Psychiatrist.
In ‘Tiny Habits’, BJ Fogg discusses how to create new habits in your life.
SECTION TWO
How to identify a Marginal Gain
The idea is to help you quickly identify the Marginal Gains which could make the biggest difference to your life.
Maximising Recovery
Wheel of Life
Cognacity’s Audio Coaching Tool
Identifying a Marginal Gain
SECTION THREE
Understanding the why
The idea is to help you quickly identify the marginal gains which could make the biggest difference to your life.
Life isn’t about getting rid of problems, it’s about finding better ones. READ HERE.
SECTION FOUR
Dealing with barriers
But some of these barriers will be internal. Two of the most common internal barriers are ‘Your Inner Chimp’ and ‘Your Autopilot’. For more information on these barriers, check out the below resources.
The Pilot and The Chimp
Mind traps in everyday
Prof Steve Peters explains how our brains are predisposed to think.
Day 7
Day 7: Overview
SECTION FIVE
How to build an effective habit
The ultimate goal of behaviour change is automation.
This process can be fast tracked and made significantly easier with preparation. The information in this section is designed to support your habit building prep.
Building habits with CARE
Stages of a habit
Cognacity’s Audio Coaching Tool
Build an effective habit with CARE
Charles Duhigg uses science to explain habit formation. READ HERE.
SECTION SIX
What to do when you’re stuck in a rut
Relapse into old behaivours is understandable, inevitable and part of the brains learning process, check out the content here on what to do when your habit change isn’t going your way.
Compassion Break
F.E.A.R
Read ‘The Compassionate Mind Workbook’ by Ions and Beaumont.
If you have any questions about this web portal, or about any of the content found throughout this tool, feel free to email:
Jake Lovelock at j.lovelock@cognacity.co.uk
Copyright Cognacity 2022
CQC Registration Number - 1-36109148
ICO Registration Number - Z1750336
Disability Confidence Employer - Level 2