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Headache: “My head literally hurts trying to hold onto all the things I have to do, all the ideas that come into my head. It’s all the other stuff that seems to get in the way, you know life stuff. I just can’t make headspace for me.”

The first thing to do is to put the fires out, and take action where it’s needed most!

When all the issues in our lives are knotted together it is hard to see a way out or forward. This exercise will give you a process to follow that will begin to take away that pressure and as a result you will start to feel like you’re back in control of your daily life.

Have a look at the example wheel (pictured above and attached below) for a little guidance to get you started.

 1. In your book draw a circle, now draw in eight segments, like cutting a cake.

2. Fill in each segment with the issues that are hurting your head. Be honest and be brave. This is your head and your thoughts, so if the house is untidy and the bathrooms need cleaning is taking up head space and creating pressure, write it down.

The trick here is not to try and judge what’s important, if it’s in there it’s important to you and that makes it significant.

Here are some examples to give you an idea.

No time to practice.
His birthday next week and haven’t done anything to prepare.
Still haven’t made those phone calls.
I promised I would invite them over for dinner, I never get round to it.
The budget had gone to hell in a handbag.
I’m a little bit concerned I need to get my teeth checked.
Love to watch that taped film.
I know I’ll feel better when it’s finished.
Haven’t done any of my work for five days.

There is no right or wrong, all you’re doing is taking out of your head and placing on a piece of paper the issues that are creating the pain in your head.

3. Take each segment in turn and rate them in importance to you now, this moment in your life.

One meaning not really a pressure, ten meaning it’s raging like a fire in my mind.

4. Take the three with the highest rating and identify at least two actions for each that can be achieved in the next 24 hours.

Here are some core questions to start you on your way to putting the fires out!

What is it exactly you need to do? Put together an exact list.

How long will it take to achieve? Estimate to the best of your knowledge.

When does it need to be completed by? Date and time: Now work backwards and list what you can achieve in blocks of manageable time.

Can anyone you know help? Ask for help. There are only three answers you’re going to get, yes, no and maybe!

What other resources can you tap into? The internet can provide the answers you need 99% of the time.

How often and when is the best time for you to focus on this specific task? Allocate specific time on a regular basis to manage this task in the future.

5. Keep saying to yourself....”This is what I can achieve today......this is what I can’t.”

You’re prioritising, and giving yourself permission to move forward and manage an achievable outcome.

6. Repeat this exercise every day for two weeks.

7. On the 14th day.......look back at what you have achieved.......write out in big bold letters.

I CAN MAKE HEADSPACE FOR ME!
   
The world does want you to succeed, and no one has more than 24 hours in a day.

* * * The Next Step * * *

If this just doesn’t work for you, get someone to do it with you. I sometimes involve the family and astonishingly they start to offer to help with the washing and pop and get grandma’s Birthday card.

When you have done the wheel a few times and feel the benefits....I’m smiling as I write this.....I know you will be sharing this with all sorts of people in your life at work and at home!  This is an exercise that you can use every day.