On The Journey

Episode 4: The MAIN Exercise: Self-Transformation & Rewriting the Story of Our Lives by The Power of Incremental Thoughts, Words and Actions

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Episode notes

There is so much going on in our minds, behind the scenes, that can affect our reality, and we often don’t know it. Sometimes, when we desire something deeply, the challenges we face on the way can make us doubt and stop believing that it’s possible for us, even when it is. However, by adopting an incremental approach, we can gradually shift our thoughts, beliefs, words and actions towards our goals. The power of incremental changes lies in its ability to create self-transformation through small, actionable, and manageable steps.

In this episode, SJK guides you through a powerful exercise designed to provide perspective on different aspects of your life and uncover the hidden blocks, limiting beliefs & negative words and actions, that hinder your progress in these areas. Through honest self-reflection and consistent application of this incremental technique, you will begin to experience shifts in different aspects of your life.

Let’s transform our belief system, harness our inner power, and create the life we’ve always envisioned for ourselves with small, positive, and incremental changes.

A link to this exercise format is here:  https://docs.google.com/spreadsheets/d/1WCWg2aLRCGwC_XyPyhVg69TLuywuL7eZzL_RLv96MXA/edit?usp=sharing

Tune in!

What You Will Learn:

  • [00:01] Intro
  • [01:21] A quick recap of the previous episodes
  • [02:41] What you’ll need to get started, an Excel or Google spreadsheet 
  • [03:12] How to create the sheet
  • [05:39] Doing the exercise using the incremental technique
  • [06:01] How to use the exercise starting with the first example - fitness 
  • [11:17] How to use the exercise on a relationship 
  • [14:58] Doing the exercise for all the components of your life 
  • [15:26] The benefits and how to get more from the exercise
  • [16:14] Taking the next step towards your transformation 
  • [17:23] Wrap up and end of the episode


Standout Quotes:

  • “Once you start fixing one area of your life, you're going to see improvement in everything else.” [02:32]
  • “Stop speaking negatively about the things that you want.” [09:39]
  • “The past is the past; it's over; don't sit there and don't dwell on it. You have within you the power to create a completely new outcome for yourself in the future.” [16:17]
  • “Use your thoughts, words and actions as creative forces to create the kind of life that you want.” [17:15]

Connect with SJK:


Listen to SJK’s songs: 

"Universe Within" on Apple Music: https://music.apple.com/gb/album/universe-within/1767222410?i=1767222419

"Universe Within" on Spotify:  https://open.spotify.com/album/22KyMowWInaF1qOD2zW6bs?si=EaU30r1vRCOb2OtPBz4Ttg&nd=1&dlsi=b99ecbb6833d4123

Link to the Exercise 4 spreadsheet Format: 

https://docs.google.com/spreadsheets/d/1WCWg2aLRCGwC_XyPyhVg69TLuywuL7eZzL_RLv96MXA/edit?usp=sharing