the program

Here you will learn the 5 basics of mental work, which will be the common thread running through the following Mental Espressi. Focus, relaxation, imagination, expectation and conditioning and what significance and, above all, effect they have on your mental health. There will also be exciting exercises on the ideodynamic effect, motivation and self-talk.

You will learn practical strategies on how to focus on something without distraction and stay present in the here and now. An important skill in the age of 24-hour standby mode. You will finally be able to concentrate on things that have been waiting to be done for a long time. Exercises on multitasking and focus times round off this session.

Here you will be given strategies on how to not only discover your potential, but also how to develop it and how to deal with disruptions. You will learn about the 4% challenge, the WIDEG question and experience the Stroop test and its effects.

We will remind ourselves of the ideodynamic or Carpenter effect, the basis of all mental visualization techniques. We will learn how top athletes use this in the event of injury to return to the playing field quickly and we will get to know the Zurich Resource Model, which you can use to develop posture, action and result goals very easily.

Why and how do mental tools work? What is our brain capable of on a daily basis? How do our brain cells communicate with each other via synapses and how do they reinforce each other when we actually apply the Big 5 of mental success? With short exercises, you will learn the neurobiological basics of learning in an easy-to-understand way.

Here you will learn about simple vertical and horizontal mindshifts, their effect and how it only takes a 4% challenge to get out of your comfort zone.

In this session we look at: What drives us? Where do we get our confidence from? How can I torpedo motivation and how can I give it a boost with appropriate self-talk, setting sub-goals, planning and the ideodynamic effect?

In this session, I will show you how you can use the Bubble and the Happy brain to set yourself apart and strengthen yourself from within. How you can also anchor these tools so that you can use them at any time in your everyday life.

People who use their strengths more report higher self-esteem and greater efficiency. It is therefore important to identify them in order to unlock your own access. And that is exactly what we will do in this Mental Espresso. We will create a strengths profile, you will get to know the "Tree of life" and how you can create reminders for your strengths using acronyms.

This time we will focus on different forms of inner stumbling blocks and blockages and how to deal with them. Among other things, you will learn about Triple A and how to work with somatic markers.

Sometimes people say I'm in the flow now. It's that feeling of seeming effortlessness, where everything flows almost by itself without effort. Let's take a look at what this is all about and what it takes to get into the flow.

You will get to know two important networks in our brain, DMN and TPN, and what we can use them for. You will learn what happens neurologically when we do nothing, when we daydream, pause and focus.

This time we will focus on routines and rituals and how they can save up to 50% of our brain's decisions. In addition to the Circle of Routines, you will also receive impulses for Microscopic Habits and how the brain not only saves time, but also energy.

I will show you how you can enter the alpha state via the happy brain or with the ocular-cardiac reflex and thus shut down your organism accordingly, and how you can prevent your melatonin production from being torpedoed.

Among other things, self-regulation also means having a kind of impulse control. You will learn about the Marshmellow test, what the gratification delay is all about, how you can calm your autonomic nervous system in 30 seconds and how you can self-regulate using simple vagus stimulation.