Earl Nightingale
Overview
If you want to transform your life and turn your dreams into reality, it goes without saying that you need to develop the right foundations first. A launch pad requires strong foundations from which a rocket can reach into the sky. My role as your coach is to ensure that you have the strongest foundations possible on which to build your life.
To set yourself up for success, I want you to make sure you’re taking the best possible care of yourself. As you work through Step 2 you’ll be encouraged to integrate regular habits into your life and to build a strong support framework and power base.
You may be tempted to charge ahead with goals and plans, but the time you spend on creating your foundations is an investment that will pay off for the rest of your life.
When you’ve completed this step:
Personal Reward for Completing Step 2
Quick Transformation Quiz
Answer the questions below by ticking the appropriate box and calculating your score as follows: 2 points = Yes/Agree/Not Applicable, 1 point = Agree sometimes, 0 point = No/Disagree
Initial Score 
Final Score on Completion of Book
Peter Davies
If you want to transform your life, you need to transform yourself first. To do this, it’s important to make your own self-care your number one priority.
I’d like to make a distinction here between self-care and being selfish, as these two terms are quite different. Some people feel uncomfortable about putting their own self-care first, thinking it a very selfish way of behaving. From a coaching point of view, self-care is a ‘self-ful’ activity, not a ‘self-ish’ one. The more you work on yourself, invest in yourself, take care of yourself and fill your own cup, the more you have to give others. I actually believe it’s selfish not to take care of yourself first. When you neglect yourself you’re running on empty tanks, which drains energy from other people rather than supports them. Remember, you can’t give what you don’t have, so unless you love and nurture yourself first, you won’t be able to give these gifts to others.
How did you score your health and well-being on the Wheel of Life in Step 1? How did you score on the Transformation Quiz? You’ve probably already gained a few clues as how you can take better care of yourself.
Surprisingly few of us are as kind to ourselves as we’d like to be. Late nights, excessive eating, drinking, smoking and other bad habits don’t do you any favours. I challenge you to take action now to take the best possible care of yourself – for a start, why not book yourself in for a massage, spend more time with friends, have a fabulous haircut or do more of something you really enjoy?
Are You Getting Sufficient Sleep?
A common issue I address with clients is one of adequate sleep. These days few of us get as much sleep as we really need to operate at our best. Whether you’re someone who needs eight hours each night or someone who can function quite happily on only six hours is for you to decide. Why not track the number of hours sleep you are actually getting over the next week and compare it with the number of hours you know you really need? Do you need to make any changes here? I would like you to put a system in place to ensure that you have a regular pattern of perfect sleep for you. I challenge you to go to bed no later than 10 p.m. at least one night per week!
Eating Well
If you want to lead a healthy, energetic life, eating well goes without saying. Ensure you nourish your body with adequate nutrients, cut down on fat, junk foods, alcohol and caffeine and drink plenty of water. You might decide your body needs an occasional ‘de-tox’ to really enhance your well-being and sense of self.
Regular Exercise
Regular exercise is an essential ingredient for a healthy life. I challenge you to commit to at least 30 minutes of exercise you enjoy three or four times a week. If you have young children and find it difficult to get out of the house, use an exercise video, go out walking and look for ways you can become more active in your everyday life. If you work long hours and have a sedentary lifestyle, exercise is crucial for you. Playing a sport might be ideal for you – maybe golf, tennis or badminton – or perhaps swimming or yoga would suit you better. There is a wide range of exercise options. Select the activities that appeal to you the most, decide how often you want to do them and plan them into your life. Enjoying sunshine and fresh air and breathing deeply are also key elements to enhance your vitality. Take regular walks and spend time outside in nature to restore yourself.