Free · all 7 days · 5 minutes a day

Your 7-Day Sentence Swap

Here are all seven days, right now. Do one day at a time: one sentence a day, five minutes. Bookmark this page or print it, and write on paper next to the screen. No email will follow; everything is here.

Before Day 1 · Catch it, check it, swap it

Catch itWrite down the sentence you repeated to yourself most this week. Use your own words, exactly as it sounds in your head.
Check itWould you say this sentence to a friend you care about? Can you name one time it was not true? If you answered no and yes, it is not a fact. It is a habit, and habits can be swapped.
Swap itWrite a replacement you could say out loud without flinching. Honest beats cheerful. "I am bad with money" becomes "I have not looked at my money yet, and I can start with one account today."

The seven days

Day 1Read your new sentence out loud, morning and evening. Note one moment the old sentence showed up.
Day 2Do one tiny thing the new sentence would do (a five-minute action). What was it?
Day 3Who or what triggers the old sentence? Write the trigger.

Halfway, and the old sentence keeps winning? That is normal. Alex Poolman offers a free 15-minute conversation on Zoom. It is a real talk, not a sales call, and you get a straight answer about whether more help makes sense.

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Day 4Say the new sentence before that trigger. What changed, even a little?
Day 5Tell one person what you are practising. How did it feel to say it?
Day 6Do a slightly bigger action. What is the next one?
Day 7Compare Day 1 with today. Which sentence do you want to keep for the next week?

Why a sentence, and why seven days

What you repeatedly tell yourself decides what you notice, what you attempt and what you quit. A belief is not changed by deciding to think positive, it is changed by saying a more honest sentence often enough to act on it. A week is long enough to see what shifts and short enough to actually finish. The Sentence Swap is built on the first month of Becoming Yourself, Alex Poolman's four-month one-to-one program.

Want someone to go through it with you? Book a free 15-minute conversation with Alex. Real talk, not a sales call.

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thoughtsinaction.com · This is a practical exercise, not therapy or medical advice. If something heavy comes up, please talk to a professional.