About LifeHack
LifeHack is the perfect program for anyone who wants to optimize their life. You'll get practical tools to tackle life's challenges and work towards your goals.
You’ll learn:
How to boost your mood
How to optimize the way you study (and stop procrastinating)
How to grow your confidence & self-esteem
And how to level up your social life
LifeHack takes around 30 minutes per week for 4 to 6 weeks. With the support of a personal e-coach and tips based on scientific research.
What Students Say
I really like the very practical and hands-on take on improving my mental health and current situation. It makes me feel like I am more capable at handling the situation myself.
It helped me turn my perspective to a more positive outlook on my situation and helped me find what I want to change, gave steps to change it and tools on how to keep on track.
Many practical tips are given that you can use immediately so that it immediately feels useful.
A Glimpse Inside
Detailed Description of the Content
Methods & techniques
Goal-setting (SMART)
Mood: cognitive restructuring, increasing positive thoughts, behavioral activation (opposite action)
Stress: coping strategies (problem and emotion based coping), relaxation techniques
Healthier lifestyle (sleep hygiene, physical activity, balanced diet)
Study cycle method
Cognitive restructuring on procrastination
Focus and concentration techniques
Social skills (active listening, vulnerability, conflict resolution)
Assertiveness training
Social anxiety: cognitive restructuring, attention training, exposure
Self-esteem: defining strengths, self-compassion, exposure
Perfectionism: dealing with negative thoughts (exaggeration, meditation), fixed vs growth mindset
Impostor syndrome: setting realistic expectations, attributing correctly
Modules
Emotional well-being
Boost your mood
Stress less and learn to relax more
‘Healthify’ your lifestyle
Your Studies
Study smarter, not harder
Beating procrastination
Boosting your focus & productivity
Social life & Relationships
Level up your social life
Express yourself & say ‘no’
Overcome social anxiety
Self-esteem
Grow your confidence & self-esteem
Overcome perfectionism and fear of failure
Imposter syndrome, begone
Insight in chapter titles per module
1. Boost your mood
Emotion interconnectedness
The thoughts gear
Identify the emotion
Find the thought
Check the facts
The behavior gear
2. Study smarter, not harder
Your own patterns
Understanding the study cycle
Study hacks
Be an active learner
Study spaced
The myth of multi tasking
3. Level up your social life
Know your needs
You gotta trait me well
Relationship metrics
How do you have fun?
Meet people
Strengthen and deepen your relationships
Listen actively
The power of vulnerability
Mending and repairs
4. Grow your confidence and self esteem
Defining self esteem
Know your strengths
Be compassionate with yourself
Become aware of your ‘inner critic’
Acknowledge and understand your inner critic
Reframe the critical thoughts
Feel the fear and do it anyway
Make it smaller
Plan and practice
Decide that you can handle it
5. Stress less and relax more
What is stress?
Becoming aware of stress
Using coping strategies
Relax more
Breathing exercise
Mindfulness
Do more of what you (already) enjoy
6. 'Healthify' your lifestyle (food, exercise, sleep)
Get a move on
Eating well & enjoy
Like sleeping beauty
7. Beat procrastination
The procrastination cycle
The task and the procrastination
The excuses our brain comes up with
The negative feelings
Negative thoughts
Breaking the cycle
Start starting
8. Boost your focus & productivity
Neatify your work-area
Get everything ready
Eliminate distractions
Zen your minds
Work in blocks
9. Express yourself & say 'no'
What is assertiveness?
Communication styles
Change the way you think
Set personal boundaries
Express your needs
Name your own feelings
Name the other person's behaviour
Name the consequences of that behaviour on yourself
Express what you would like from the other
10. Overcome social anxiety
What is social anxiety?
Begone, negative thoughts!
Trigger
Negative thoughts
Anxiety level
Evidence against the negative thought
A more realistic thought
Get out of your head
Define your ‘task’
Become aware of your focus
Redirect your attention
Fear, meet my face
Identify your negative thoughts
Plan your experiment
Define the evidence needed
Evaluate the results
11. Overcome perfectionism & fear of failure
What are fear of failure and perfectionism?
Deal with negative thoughts and feelings
Exaggerate your butt off
Meditation
The struggle switch
Focus on you, not others
Stop comparing yourself with the best
Pay less attention to what others think of you
Change your mindset
12. Impostor syndrome, begone!
What is imposter syndrome?
Talk about it
Move the goal post on competence
Learn to attribute rightly
Redefine the source of ‘failure’
Start owning your accomplishments