𝗠𝗲𝗻𝘁𝗮𝗹 𝗪𝗲𝗹𝗹𝗻𝗲𝘀𝘀 𝗠𝗼𝗻𝗱𝗮𝘆 💫 𝗖𝗮𝘀𝘁 𝗬𝗼𝘂𝗿 𝗩𝗶𝘀𝗶𝗼𝗻 𝗳𝗼𝗿 𝟮𝟬𝟮𝟲

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Before we dig into this week’s powerful Mental Wellness Monday lesson from Dr. Pam, two important reminders:

🌿 Dr. Pam’s Skool community, Shrink Rap, is still FREE — for now. This is where these teachings go deeper through discussion, reflection, support, and real-life application. If Mental Wellness Mondays speak to you, this group was created for you.

👉 Join Dr. Pam’s FREE group here while you still can: https://www.skool.com/shrinkrap/about(Those who join now will be grandfathered in when it becomes paid.)

2.📅 Next LIVE “Ask A Shrink” Event🗓 January 28⏰ 6:00 PM EST

There is no pre0registration for this event, just show up at the time of the meeting and click this link (https://www.skool.com/live/5JWc8rlMHXn)

*More details coming soon

Now… here’s this week’s lesson from Dr.

@Pam Hernandez kaufman

It’s the first Mental Wellness Monday of the year and let’s Cast a Vision!Forget about New Year’s Resolutions because research says most of them are never kept. In fact, they are often written down on January 1 or close to and set aside or misplaced by February. What about thinking differently about resolutions…what if you call it a goal and define it as a “dream with a deadline”? As casting your vision for your life in 2026? Sound better?

Think ACTION GOAL! Phrase it like this:“My goal is to _____ by x date. Obstacles that might get in the way of me reaching my goal are _______. I can take these action steps to help get past these obstacles: _______________.”

Start by thinking S-M-A-R-T. Goals that are Specific, Measurable, Attainable, Realistic, and Time-Sensitive. Then categorize by work, finance, family, personal, health, education… whatever is important to you!

Here are 7 hopefully helpful hacks to get you to the “goal line”!

Visualize yourself doing and being what it is you want.
Focus on the behavioral changes needed to make that happen.
Train your brain to execute your vision. Remember to use positive self-talk because negative self-talk sabotages success. Positive reframes need repetition. Record or write down personal affirmations and repeat them often. As a person thinks, so is he/she.
Be realistic. Know yourself—Where are you in the stages of change? Pre-contemplation, contemplation, preparation, action? Maybe you’re not ready for that particular goal quite yet.
Pictures help us remember 65% more effectively. Left brain is logical, right brain is creative/imaginative. Integrating the two is the most effective. The brain releases serotonin and oxytocin when we dream and draw. To remain motivated, look at your visual regularly. What about a vision board? Make a visual representation of goals and dreams with pictures, images, words. Think of words and phrases that have meaning to you and that empower, motivate, encourage, stimulate.
Watch for obstacles—practice self-compassion when set-backs come. Avoid discouragement and resignation when you meet an obstacle. Recognize progress and keep moving forward. And…go as far as you can see and when there, you’ll be able to see farther. Martin Luther King Jr. said, “The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge.”
Accountability is key—it might be helpful to have an accountability partner.

Remember that what the mind can conceive and believe, it can accomplish. And, in the words of Gandhi:“Live as if you were to die tomorrow. Learn as if you were to live forever.”

Here’s wishing you goals and dreams that come true in 2026!

Thankful to be with you on the journey,

Dr. Pam

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