Course Materials
& Resources
LIVE BETTER
Quick Links
Kickoff
Questionnaire
Please complete this questionnaire before the course begins.
Schedule Your 1:1 with Jesse:
You’re welcome to schedule your one-on-one session with Jesse at any point during the course. If you notice something coming up for you or want to explore a topic more deeply, this is a great time to book it.
The Live Better
Course Workbook
Along with your printed workbook, you can also use these fillable digital versions of each week. Make sure you download them to save you work!
Workbook
W1
True Self Vs. Survival Mind
Why is self-acceptance such a challenge?
Additional Resources:
Life Launch: A Roadmap to an Extraordinary Adulthood
By Jesse Giunta-Rafeh
View Book on Amazon
TEDx Talk: How to deal with Anxiety and Start Living a Happy Life
By Jesse Giunta-Rafeh
Watch Now
Live Better Podcast & Blog Articles:
Podcast Episode 2: Mad Anxiety - Listen to Podcast
”Our two selves” - Read Blog
“A Fake it until you make it attitude won’t get you real gratitude but self-love will” - Read Blog
“The power of sitting with your emotions” - Read Blog
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01:
Solo DateThis week (and every week) go on a date with yourself. That means a time when you're alone doing something that gives you access to your True Self.
Be present (avoid multitasking)
Switch it up (try different and new things)
Make it fun!
02:
Journal ExerciseStart a journal in your phone to note when you are triggered into a negative belief about yourself.
What situation triggered you?
What was your behavioral reaction?
W2
State Shifting
How do we detach from the negative mind?
Additional Resources:
Silent Retreat Centers:
1. Insight LA - https://insightla.org/
2. Spirit Rock - https://www.spiritrock.org/
What Is EFT Tapping? - Read Article
The Tapping Solution
By Nick Ortner
View on Amazon
Download App for iPhone
Download App on Google Play
How to Tap Tutorial - Watch Video
Kundalini Explained - Read Article
Favorite Kundalini Meditation Series - View Course
Free 5 minute meditation self-care and energy - Watch Video
Live Better Podcast & Blog Articles:
Podcast Episode 7: Manifesting Master - Listen to Podcast
Why equanimity matters and how to cultivate it - Read Blog
2 myths about meditation and 5 tips to committing to a meditation practice - Read Blog
5 alternatives to traditional meditation - Read Blog
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01. Practice State Shifting (2x)
Choose any tool that helps you return to your True Self whether it’s: meditation, journaling, tapping or any activity that helps you feel more connected to your True Self.
The goal isn’t to force a change, it’s to meet yourself where you are, and gently shift back into a state of clarity and peace.
02. Solo Date
Set aside time each week to go on a date with yourself, just you, doing something
you enjoy that brings you closer to your True Self.
Be present (avoid multitasking)
Switch it up (try different and new things)
Make it fun!
03. Journal about the Progress
Reflect back on your life and journal about the progress that you have made. What felt impossible that you have now accomplished or are now capable of?
W3
Anger
How does anger impact us?
Additional Resources:
What is Loving Kindness Meditation - Read More
Sharon Salzberg’s 10 minute Guided Loving Kindness Meditation - Watch Video
Loving Kindness Meditation for Anger - Watch Video
Live Better Podcast & Blog Articles:
Podcast Episode 6: Shoulds and Have Tos - Listen to Podcast
Loving-kindness meditation: A key to emotional transformation - Read Blog
How to deal with a recurring conflict - Read Blog
5 most common anger-triggering fears - Read Blog
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01. Unpack Your Resistance
Go back over your original list of resistance to others and see if you can identify the underlying fear in each one. Or, start a new list this week: Every time you notice resistance toward someone, pause and ask, "What might I actually be afraid of here?"
02. Reflection Questions
Take some time before our next class to answer the reflection questions for Week 4.
03. Solo Date
Set aside time each week to go on a date with yourself, just you, doing something
you enjoy that brings you closer to your True Self.
Be present (avoid multitasking)
Switch it up (try different and new things)
Make it fun!
W4
Group Discussion
Connect, Reflect, Integrate
Schedule Your 1:1 with Jesse:
You’re welcome to schedule your one-on-one session with Jesse at any point during the course. If you notice something coming up for you or want to explore a topic more deeply, this is a great time to book it.
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01. Loving Kindness Meditation
Try Loving Kindness Meditation again either by using a guided version or by following the script provided.
02. Attachment Quiz
Take the Attachment Style quiz BEFORE next week’s class.
03. Solo Date
Set aside time each week to go on a date with yourself, just you, doing something you enjoy that brings you closer to your True Self.
Be present (avoid multitasking)
Switch it up (try different and new things)
Make it fun!
W5
Family Vibes
How does our upbringing shape our current relationships?
Additional Resources:
Attachment style quiz - View Quiz
The Power of Attachment By Diane Poole Heller - View Book on Amazon
Attached: The New Science of Adult Attachment and How It Can Help You Find and Keep Love By Amir Levine and Rachel Heller - View Book on Amazon
Live Better Podcast & Blog Articles:
Podcast Episode 4: EMDR - Listen to Podcast
Labels vs attachment styles - Read Blog
Tis the season to be stressed: 4 tips to turn down the anxiety and turn up te joy with your family over the holidays - Read Blog
Realigning your relationship with your parents/caregivers - Read Blog
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01. Reflect
Write down 1 time you were triggered into a "negative" attachment state this week, what it was, and what you did to State Shift.
02. Reflect
Write down 1 time you felt Securely Attached this week and the emotions that came with it.
03. Solo Date
Set aside time each week to go on a date with yourself, just you, doing something you enjoy that brings you closer to your True Self. Make it fun!
W6
Coping at a Cost
How do we deal with our negative coping mechanisms?
Additional Resources:
Women, Food & God: An Unexpected Path to Almost Everything
By Geneen Roth - View Book on Amazon
The Easy Way to Stop Smoking
By Allen Carr - View Book on Amazon
Allen Carr’s Quit Drinking Without Willpower, Be a Happy Non-Drinker - View Book on Amazon
Live Better Podcast & Blog Articles:
Podcast Episode 8: Why I Quit Drinking When I Wasn’t an Alcoholic - Listen to Podcast
Alcohol, drugs and becoming your best self - Read Blog
What to do when you’re knocked back to the beginning - Read Blog
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01. Baby Step Goal
Stay accountable to the commitment you made around your coping mechanism.
02. Notice and Reflect on Your Coping at a Cost
Journal about what feelings come up (both positive and negative) around not doing or pulling back from the coping mechanism.
03. Solo Date (+ selfie)
Make it fun and send me a picture!
04. Schedule 1:1
You’re welcome to schedule your one-on-one session with Jesse at any point during the course. If you notice something coming up for you or want to explore a topic more deeply, this is a great time to book it.
W7
Money
How do we navigate our relationship with money?
Additional Resources:
How to Get Rich with Ramit Sethi - View Show on Netflix
The Compound Effect By Darren Hardy - View Book on Amazon
Live Better Podcast & Blog Articles:
Podcast Episode 5: How I Became a Therapist as an Awkward Introvert - Listen to Podcast
How to create a healthy relationship with money: part 1 - Read Blog
How to create a healthy relationship with money: part 2 - Read Blog
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01. Baby Step Goals
Accomplish your goal around money and your next coping at a cost goal this week.
02. Reflections
Use the prompts in Week 8 to think about what you would like to share with the group next week.
03. Solo Date (+ selfie)
Make it fun and send me a picture!
04. Schedule 1:1
You’re welcome to schedule your one-on-one session with Jesse at any point during the course. If you notice something coming up for you or want to explore a topic more deeply, this is a great time to book it.
W8
Group Discussion
Connect, Reflect, Integrate
Schedule Your 1:1 with Jesse:
You’re welcome to schedule your one-on-one session with Jesse at any point during the course. If you notice something coming up for you or want to explore a topic more deeply, this is a great time to book it.
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01. Baby Step Goals
Choose a baby step(s) you want to stay committed to: whether it’s around a coping habit, your relationship with money, or how you show up in relationships. Keep building on what matters to you and brings you closer to the life you want.
02. Solo Date (+ selfie)
Set aside time each week to go on a date with yourself, just you, doing something you enjoy that brings you closer to your True Self. Make it fun and send me a picture!
03. Schedule 1:1
You’re welcome to schedule your one-on-one session with Jesse at any point during the course. If you notice something coming up for you or want to explore a topic more deeply, this is a great time to book it.
W9
Friendships
How do we create meaningful friendships?
Additional Resources:
Ten Percent Happier Podcast By Adam Grant
Episode 157: The Benefits of Generosity - Listen to Podcast
Live Better Podcast & Blog Articles:
Podcast Episode 3: Bad Decisions - Listen to Podcast
How to really be there for someone who’s struggling - Read Blog
The dos and don’ts of making friends as a socially anxious person - Read Blog
What to do when a friendship isn’t working - Read Blog
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01. Friendship Gratitude
Tell one friend why you're grateful for them.
Continue Journal #7 by writing what you’re grateful for about each of your friends.
02. Friend Goal
Make a friend goal (e.g. be vulnerable with one person).
03. Other Goals
Continue to stay accountable to your money and/or coping at a cost goals. Adjust these goals as needed. Remember, the goal should be so small there is zero chance you won’t succeed.
04. Solo or Friend Date
Carve out time for a date, either solo or with a friend, that helps you feel connected, joyful, and more in your True Self.
W10
Romantic Relationships
How do we sustain healthy romantic relationships?
Additional Resources:
The Seven Principles for Making a Marriage Work
By John Gottman
View Book on Amazon
Understanding Bowen Family Systems Theory
By Ilene Strauss Cohen Ph.D.
Read Article
Live Better Podcast & Blog Articles:
Dependence vs Love - Read Blog
How to sustain a romantic relationship: part 1 - Read Blog
How to sustain a romantic relationship: part 2 - Read Blog
Feeling Lonely - Read Blog
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01. Gratitude Exercise
Take 5 minutes to sit quietly and focus on your partner. Let yourself feel gratitude for who they are and what you share. Visualize the love between you, and let that feeling expand in your body and anchor you in connection.
02. Love Language Challenge
Do one thing in your loved one’s love language this week: say something meaningful, give a small gift, offer physical affection, do an act of service, or plan quality time together.
04. Solo Date (+ selfie)
Set aside time each week to go on a date with yourself, just you, doing something you enjoy that brings you closer to your True Self. Make it fun and send me a picture!
05. Schedule 1:1
Set up your one-on-one with Jesse.
W11
Communication
What’s the communication recipe for successful relationships?
Additional Resources:
Four Agreements; A Practical Guide to Personal Freedom
By Don Miguel Ruiz
View Book on Amazon
Live Better Podcast & Blog Articles:
Podcast Episode 1: The Recipe for a Successful Relationship - Listen to Podcast
Labels vs Attachment Styles - Read Blog
How to Communicate Hard Things - Read Blog
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01. Practice Communication
Give feedback to someone in your life using the techniques we talked about tonight (unless the timing isn't right).
02. Course Reflection Questionnaire
Please scan this code to fill out the Questionnaire.
03. Reflect to Connect
Use the prompts in Week 12 of the workbook to think about what you would like to share with the group next week.
04. Solo Date + Selfie
Send me a picture if you haven’t yet!
05. Schedule 1:1 (Last Chance!)