DAY 3  

of The Excellence Challenge

''Redefine your beliefs''

PART 1: night time

Before going to bed 

Most of our beliefs are so deeply engraved within ourselves, that we don't realise that many of them are completely false.

Many of these beliefs are about other people. However, many of them are about ourselves. These last ones, are the ones in which we will be focusing today. 

The incredible thing about beliefs, is that whether they are initially true or not, what makes them true is our decision to act upon these beliefs.

Beliefs - especially the unconscious ones - are ruling our decisions and actions every single one of our days.


If you are not aware of your beliefs, you are basically not in charge of your decisions. Even though you may think that you are making a decision, it's actually your belief who is doing so - always. 

The good news, is that even if it is not you the one making the decisions, it is you who chooses the beliefs. So choosing your beliefs is what gives you power over your decisions. 

Many limiting beliefs come from our families. Some of them are limiting beliefs that we acquired from our parents, and some others are conclusions at which we arrived after specific circumstances, that may have taken place when we were too small to objectively understand the meaning of those situations. 

Understanding where your beliefs come from can be a fascinating experience. However, we don't need this to move past them. This is great, because it can take a great deal of research to arrive at those conclusions, and we may not have access to the source of that kind of information. However, what we do need, is the willingness to question our beliefs. In order to do so, we must first understand that we are not our beliefs.

The death of your beliefs, does not mean the death of you. Many times, it might feel like it. This is because you have become too attached to those beliefs for a long time. The fact that they can be limiting beliefs, doesn't necessarily make it easier for us to detach from them. In fact. It can be even harder. 

Does the phrase ''I can't do it, it's too hard! I could never do that, for real.'' sound familiar to you? This is probably the hardest belief to get rid off, UNTIL you realise that that's all it is: a limiting belief.

Now let's jump into today's journaling exercise!


What beliefs are holding you back?

- Click here to listen on spotify to my favourite background playlist for this activity -

** This goes for every journaling session: 


Take a pen or pencil and a piece of paper, and get ready to let yourself BE. 


I personally love to create a set-up that I am excited about. For me, this means searching on spotify for some relaxing meditation music (usually something without lyrics, to not be distracted or biased by them), maybe turning on a candle, getting some tea or coffee, and VERY important, sit comfortably. Find a position that doesn't make your back or neck hurt, so that you can write for as long as you need to. **

Today, take your time to write down what beliefs are holding you back. It's okay if you write nasty things in this journaling session. In fact, if you have nasty things to say about yourself, the best that you can do is to actually let them out now. What you are doing is taking that information and putting it somewhere where you can clearly see it, and objectively analyse it. 

It's okay to feel weird. It's okay to cry. Everything is valid. Remember, this is all part of the process. The most important thing is that you are honest with yourself - and also - that you allow yourself to question the validity of these beliefs, even if you deeply believe them to be true.  

- When you are done writing, come back here and read the following -


Now that you have finished journaling, take some time to acknowledge yourself for being brave enough to do this activity. 


Put your hands on your chest, and say thank you. 


Now, put what you wrote somewhere safe, because you will need it tomorrow morning :) 


- For tomorrow morning -


Tomorrow, we will do some visualisation and meditation. All together, this will take 15min. However, save yourself some extra 15min to read the instructions.


In total, expect to use 30min of your morning. 


I know. You may have to wake up a little earlier than usual, but trust me, it will be worth it. 


Thank you so much for joining this beautiful challenge, have a great night sleep, and see you tomorrow :) 

part 2: morning time

Before starting your day


- Click here to listen on spotify to my favourite background playlist for this activity -

Good morning friend! 


Take out what you wrote yesterday in your journaling session, and take some time to read through it. 

- Continue reading below, after you are done reading your writing -

Now, read the next paragraph until the end, and then follow the instructions in it. 

Put on some relaxing/meditation music, set your timer to 5 minutes and close your eyes. Take a second to welcome in the possibility that your limiting beliefs could maybe - just maybe - not be true. Imagine yourself being a person that does not even know about the existence of those limiting beliefs. Imagine yourself being completely the opposite to those beliefs. What would your actions look like, when facing the situations that you usually face? What would your life look like, if you were actually doing those things? How do you feel? Have fun in your visualisation :)


- When you are done, come back here for your meditation session :) -


- For this activity, you can keep the same music that you used for your visualisation exercise -


In today's meditation, we will practice awareness of our beliefs.


Now, read the next paragraph until the end, and then follow the instructions in it. 


Put on some relaxing/meditation music, set your timer to 10 minutes and close your eyes. Let's try one more time the exercise we did on Day 1, where you picture yourself as a big white empty house. As you look inside your house, from time to time you witness the arrival of many thoughts visiting you. This time, you will not only observe these thoughts, but you will dare to question their validity. Question where they are rooted. Where are they coming from? Your task, is not to answer these questions, but simply to pose the questions. The goal of this meditation is to train your ability to question your beliefs. Please, be kind to yourself :) If you engage with the thoughts, just notice it, and move forward. Ready? Go!

during your day

Practice awareness of your beliefs

Well done! Your morning practice is done and I am so proud of you. 


Now, I will just ask you to do one thing during the day:


Practice awareness of your beliefs. 


Throughout your day, whenever you are feeling overwhelmed by an unpleasant feeling, take a moment to stop, and take 3 deep breaths.


Use those long breaths to slow down, and try to notice which thought triggered that feeling. Once you reach that thought, pose yourself the question:


''Is this thought real? Is this belief true?'' 


You are all set. Have a beautiful day, and see you tonight in our journaling session!