Dr. Chris Carruthers

Topics

Spotlight on Sleep: The Four Fundamentals

Sleep is a partially learned skill, and you can be in control of the quality of your sleep. Become more
aware of the value and necessity of healthy sleep, and learn three simple skills to assist in
gaining maximum sleep benefits.

Participants will:
• Take control of how well they sleep and how much energy they have each day.
• Recognize why healthy sleep is essential for them to be the best of themselves.
• Appreciate the Four Fundamentals of healthy sleep.
• Adopt the Top 10 Quick Tips to Sleep Well Tonight.
• Practice three simple skills to improve their sleep tonight.
• Commit to three impactful actions that will improve their sleep TODAY.

Additionally, in the 3-hour workshop participants will:
• Identify and make a plan to overcome their barriers to healthy sleep.
• Practice and develop confidence to perform three effective skills to
improve their sleep tonight.

Program Outline
Your Sleep Self-Assessment
Why You Must Improve Your Sleep:
• To Maximize Learning and Decision-Making
• To Enjoy a Healthy Weight
• To Reduce Risk of Illness and Accidents
• To Be Energized, Purposeful, and Fulfilled Every Day
Fundamental 1: Love Your Sleep Environment
Fundamental 2: Rewire Your Thinking About Sleep
Fundamental 3: Make Strategic Lifestyle Choices
Fundamental 4: Practice Three Simple Sleep Skills
• Expressive Writing
• The 36 Breaths
• The Body Scan
The Top 10 Quick Tips to Sleep Well Tonight
Learning More and Getting Support
Your Commitment and Your Next Steps

Full Engagement: Building A Greater Capacity for Life

Energy management, not time management, is the fundamental basis of a full capacity for
life. This program will help participants live their life with fulfillment in all areas of
meaning. They can stay physically energized, emotionally connected, mentally focused, and
spiritually aligned with purpose each day. This will allow their workplace needs to be
met and their maximum contribution to be fully expressed.

Participants will:
• Become more aware of their personal energy patterns.
• Recognize their blocks to maintaining energy.
• Assess their measures of energy; quantity, quality, focus and force.
• Get clear on their values.
• Build rituals to fit their purpose.
• Make a daily plan to maintain energy capacity.

Program Outline
Truthfully Assessing Your Energy Capacity
The 4 Principles of Energy Management –
Optimizing the quality, quantity, focus and force of your energy
How to expand and recover through rhythmicity and oscillation
Pacing and disengaging
The energy cost of thoughts, emotions and behaviors
How to balance renewal and expenditure
Addressing your barriers to full engagement
Developing an energy building strategy