The GPYP workbook consists of worksheets I’ve given in my courses and seminars throughout the years. It also answers a lot of questions people have asked over the years about doing affirmations, journaling and the inventories. It was an enormous undertaking and I recently edited it to remove some material based on reader feedback and add some new chapters.
Below this button is the full explanation about everything you could possibly want to know about the workbook. Please only use these buttons to buy the workbook. The workbook has been available for a while so there are other buttons that may exist, but please only use these for instant download. THANK YOU!
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This is the version for those who want to fill in the exercises on screen in the workbook. You can print it out but the attraction is being able to do all the exercises on the screen.
Non-Fillable PDF FULL PRINTABLE VERSION
This version is for those who want to print the entire workbook double-sided print. It is 313 pages and designed so that all exercises are on pages with either a blank back or another exercise. All Chapters start on an odd (right side) page. So if you print the entire book out double-sided, it will print correctly. HOWEVER, the landscape pages appear as PORTRAIT on the screen (so you can’t really read them on the screen as they are turned sideways) so that it will print correctly no matter what printer you are using. This version is for those who absolutely know they want to print the entire thing.
Non-fillable NO Empty Pages!
This version has NO empty pages and is for those who want to read the workbook on the screen and ONLY print out the exercises. The exercises appear “as is” on the screen, meaning landscape appear as landscape on the screen so you can read them. If you print out the exercises, remember to adjust your printer settings when printing out a landscape page.
Below is the Table of Contents and a video explaining all the contents.
The GPYP Workbook is here in downloadable (.pdf) form. You can download it and fill it in on your iPad or computer or you can download the printable one and either print out the workbook and have it bound at the UPS Store or something like that or just print out the worksheets as you need them.
1. If you choose the FILLABLE option BE SURE you have the LATEST (free) Adobe Acrobat with it. It doesn’t matter if you got your computer yesterday, Apple ships with the old one (don’t know why).
2. PRINTABLE means you can’t fill it in on the computer you have to print it out.
Getting Past Your Past: The Definitive Workbook to Emotional Health, Healing and Happiness:
There is a ton of introductory material to each exercise but for the sake of room, I only listed the exercises in the TOC (the explanation is in the video below the workbook). The video was made for Version 1 so is missing the extra material in V2.
New in V2: The TOC is dynamic so if you put a cursor over the chapter, it will automatically go to that chapter.
New in V2: There is a print icon on the top of every page.
All of the V1 content has been edited (maybe not changed, but read and reconsidered) plus new content for V2.
New in V2: Chapters 13, 17, 19 as well as extra exercises in some of the V1 Chapters.
Contents – this is the TOC from the FULL PRINTABLE version. The Fillable PDF and the other printable version are 254 pages.
CHAPTER ONE: OBSERVATION, PREPARATION, AND CULTIVATION 13
EXERCISE 1: HONING OBSERVATION SKILLS 19
EXERCISE 2: MY NEW OBSERVATIONS 23
CHAPTER TWO: JOURNALING 31
EXERCISE 1: MY COMMITMENT TO JOURNALING 35
EXERCISE 2: MY POSITIVE STATEMENTS TO BEGIN EACH DAY 35
EXERCISE 3: MY POSITIVE STATEMENTS TO END EACH DAY: 35
CHAPTER THREE: AFFIRMATIONS 39
EXERCISE 1: SPONTANEOUS INTERRUPTION AFFIRMATIONS 47
EXERCISE 2: NEGATING NEGATIVE SELF TALK 51
EXERCISE 3: QUALITY AFFIRMATIONS 55
EXERCISE 4: TAMING THE CRITICAL JUDGES and INNER BULLIES 59
EXERCISE 5: PRIDE AFFIRMATIONS 63
EXERCISE 6: CHALLENGING SITUATIONS 67
EXERCISE 7: ENCOURAGING AFFIRMATIONS 68
EXERCISE 8: CREDIT AFFIRMATIONS 69
EXERCISE 9: PREPARING THE BECAUSE/THEREFORE TO EVEN THOUGH/STILL 75
EXERCISE 10: TRANSFORMING NEGATIVE STATEMENTS 76
EXERCISE 11: PRACTICING EVEN THOUGH STATEMENTS 77
EXERCISE 12: Improving Affirmations 81
CHAPTER FOUR: ACCEPTANCE STATEMENTS, MANTRAS, AND GRATITUDE LISTS 85
EXERCISE 1A: RECOGNITION OF WHAT YOU CAN CHANGE 87
EXERCISE 1B: CHANGE WHAT YOU CAN 87
EXERCISE 2: ACCEPT THE THINGS YOU CANNOT CHANGE 91
EXERCISE 3 ACCEPTANCE STATEMENTS THAT WILL HELP YOU MOVE ON 95
EXERCISE 4: MANTRAS TO HELP EASE YOUR MIND 99
EXERCISE 5: GRATITUDE LISTS 103
CHAPTER FIVE: NO CONTACT (NC) 105
EXERCISE 1: EXCUSES INVENTORY 107
EXERCISE 2: IMPROMPTU CONTACT 108
EXERCISE 3: TRIGGER INVENTORY 109
EXERCISE 4: ASKING “THE QUESTION” OR HAVING “THE CONVERSATION.” 113
EXERCISE 5: LIST OF THINGS TO DO INSTEAD OF MAKING CONTACT 115
EXERCISE 6: SUCCESSFUL “MODIFIED” NC WITH A CO-WORKER OR CO-PARENT 119
CHAPTER SIX: IMPULSIVITY, SELF-RESTRAINT, SOLITUDE AND MINDFULNESS 121
EXERCISE 1: IMPULSIVITY INVENTORY 123
EXERCISE 2: IMPULSIVITY SOLUTIONS 124
EXERCISE 3: MY SOLITARY ACTIVITIES AND HOW THEY HELP ME TO PRACTICE SELF-RESTRAINT 129
CHAPTER SEVEN: TAKING CARE OF YOURSELF 131
EXERCISE 1: HOBBIES AND CRAFTS 133
EXERCISE 2: EATING ISSUES 137
EXERCISE 3: AFFIRMATIONS FOR EATING ISSUES 138
EXERCISE 4: SLEEP 139
EXERCISE 5: EXERCISE AND ALCOHOL 140
EXERCISE 6: DOCTOR APPOINTMENTS 141
EXERCISE 7: ME NIGHT 145
EXERCISE 8: THERAPY AND SUPPORT GROUP COMMITMENT STATEMENTS 146
EXERCISE 9: SOCIAL AND RECREATIONAL GROUP COMMITMENT STATEMENTS 147
CHAPTER EIGHT: GRIEF AS THE HEALING FEELING 149
EXERCISE 1: GRIEF EXERCISES FOR YOUR JOURNAL 149
EXERCISE 2: ANGER, SADNESS AND CLOSING THE WOUND 153
EXERCISE 3: FEELING ALL THE FEELINGS OF GRIEF 154
EXERCISE 4: DAILY CALENDARING AND OTHER REMINDERS 157
EXERCISE 5: DISORGANIZATION CHECKLIST 157
EXERCISE 6: MY PERSONAL CHALLENGES 157
EXERCISE 7: ORGANIZATION CHART Write down your organizational issues and how to solve them. 159
CHAPTER NINE: SPLITTING AND THE RELATIONSHIP INVENTORY 161
EXERCISE 1: SPLITTING INVENTORY 163
EXERCISE 2: CHECKLIST 164
EXERCISE 3: WRITING THE RELATIONSHIP INVENTORY 165
CHAPTER TEN: LIFE AND PARENT INVENTORIES 175
EXERCISE 1: LIFE INVENTORY 177
EXERCISE 2: PATTERNS 178
EXERCISE 3: CLOSE FAMILY TIES 179
EXERCISE 4: MORE CLOSE FAMILY TIES 180
EXERCISE 5: OTHER SIGNIFICANT RELATIONSHIPS 181
EXERCISE 6: CROSS REFERENCE 182
EXERCISE 7: OPPOSITES ATTRACT 187
EXERCISE 8: NEGATIVE TRAITS 189
EXERCISE 9: POSITIVE TRAITS 190
EXERCISE 10: NEGATIVE TRAITS 191
EXERCISE 11: POSITIVE TRAITS 192
CHAPTER ELEVEN: BOUNDARIES 193
EXERCISE 1: ROLES CHECKLIST 197
EXERCISE 2: BOUNDARY CHECKLIST 207
EXERCISE 3: BOUNDARY AFFIRMATIONS 211
CHAPTER TWELVE: THE STANDARDS AND COMPATIBILITY INVENTORY 215
EXERCISE 1: NON-NEGOTIABLE 217
EXERCISE 2: Positive Non-Negotiable 218
EXERCISE 3: NICE TO HAVE BUT ARE NOT NECESSARY 219
EXERCISE 4: COMMITMENT STATEMENTS TO MYSELF 220
EXERCISE 5: The YOU/ME List 221
CHAPTER THIRTEEN: HEALTHY COMMUNICATION 223
EXERCISE 1: Dysfunctional Communication 227
EXERCISE 2: Helpful and Unhelpful Communication 229
CHAPTER FOURTEEN: GOALS 231
EXERCISE 1: DEFINING GOALS 233
EXERCISE 2: PLANNING GOALS 234
EXERCISE 3: ACTION AFFIRMATIONS 239
EXERCISE 4: SETTING GOALS 240
CHAPTER FIFTEEN: ACT AS IF 245
EXERCISE 1: WHAT CONFIDENCE LOOKS LIKE 253
EXERCISE 2: WHAT CONFIDENCE LOOKS LIKE 254
EXERCISE 3: CONFIDENCE INVENTORY 255
EXERCISE 4: CHANGING CONFIDENCE 256
EXERCISE 5: SITUATIONAL CONFIDENCE 258
EXERCISE 6: CONFIDENCE, SELF-SABOTAGE, AFFIRMATIONS AND EXPECTATIONS 261
CHAPTER SIXTEEN: OVERDEVELOPED DEFENSE MECHANISMS 263
EXERCISE 1: OBSERVING DEFENSE MECHANISMS 273
EXERCISE 2: OVERDEVELOPED DEFENSE MECHANISMS 277
CHAPTER SEVENTEEN: THE SEXUAL INVENTORY 279
EXERCISE 1: THE SEXUAL INVENTORY 281
EXERCISE 2: HISTORICAL BEHAVIOR AND TENDENCEIS 283
EXERCISE 3: EARLY HISTORY 284
EXERCISE 4: The Sexual Standards and Compatibility List 285
EXERCISE 5: RESPONSIBILITIES 286
CHAPTER EIGHTEEN: LETTING GO 287
EXERCISE 1: LETTING GO RITUAL AFTER MY RELATIONSHIP INVENTORY 297
EXERCISE 2: My Letting Go Ritual After My Life Inventory 298
EXERCISE 3: My Letting Go Ritual After My PARENT INVENTORY 299
EXERCISE 4: My Letting Go Ritual After My Sexual Inventory 300
EXERCISE 5: LETTING GO OF EMOTIONAL ANCHORS 301
EXERCISE 6: LETTING GO OF THE LESSER TORMENTS 302
CHAPTER NINETEEN: GETTING BACK OUT THERE 303
EXERCISE 1: Checklist for Unacceptable Behavior 305
EXERCISE 2: Readiness 306
EXERCISE 3: HOW TO GET TO YES? 307
EXERCISE 4: Rejection 311
EXERCISE 5: RECYCLING AFTER A DATE 312
The Affirmation Booklet – The new Workbook is being released in 2017. This is the NEW Chapter
Table of Contents:
Affirmations: How To Write Effective Affirmations and Change Your Self-Image in 30 Days! 2
EXERCISE 1: SPONTANEOUS INTERRUPTION AFFIRMATIONS. 11
EXERCISE 2: NEGATING NEGATIVE SELF TALK. 17
EXERCISE 3: QUALITY AFFIRMATIONS. 23
EXERCISE 4: TAMING THE CRITICAL JUDGES and INNER BULLIES. 29
EXERCISE 5: PRIDE AFFIRMATIONS. 34
EXERCISE 6: CHALLENGING SITUATIONS. 39
EXERCISE 7: ENCOURAGING AFFIRMATIONS. 40
EXERCISE 8: CREDIT AFFIRMATIONS. 41
EXERCISE 9: PREPARING THE BECAUSE/THEREFORE TO EVEN THOUGH/STILL. 47
EXERCISE 10: TRANSFORMING NEGATIVE STATEMENTS. 49
EXERCISE 11: PRACTICING EVEN THOUGH STATEMENTS. 50
EXERCISE 12: Improving Affirmations. 57
If you order in on-line form know that fillable .pdf forms can be clunky and sometimes (depending on your computer) difficult to deal with. I’ve only had one complaint about dissatisfaction with the format, but I did not develop fillable .pdf nor did I develop Adobe Acrobat. It is what it is.
The workbook is over 250 pages but not every page needs to be filled in or printed. At least half the work book is information. Each chapter contains explanation of the exercises and the theories behind them. If you look at the table of contents below, it contains only the starting page of the chapter and the exercises in between. So if a chapter starts on page 20 and the first exercise starts on page 23, that means there are 3 pages of “readable” material that you can read on your tablet or computer (or even certain phones). You can fill in the worksheets on your computer if you don’t mind fillable .pdf or print out the worksheets for that chapter (usually will be between 10-20 pages) and fill them in by hand.
So she stated she was “extremely disappointed” in the product because of the format. (not the content, but the format). Extremely disappointed in .pdf does not warrant a refund as far as I’m concerned…so I hate to do this but you buy it, you own it. No refunds on this workbook. There’s no way for you to “return” it, so no refunds even for the “extremely disappointed.” If I eat at a restaurant and find the meal “disappointing,” I don’t get it for free.