In this exercise you are asked to make a comprehensive list of everything that bothers and challenges you in your life. This includes emotions, feelings, thoughts, habits and behaviours that you wish to eliminate. It's like carrying a heavy rucksack full of painful baggage that weighs you down every day. It represents the suffering you are experiencing.

Once you have compiled this list, take a moment to reflect on the impact of these burdens on your life. How do they affect your mental and emotional wellbeing? How do they interfere with your ability to live a fulfilling life? Acknowledging the weight of these challenges can be the first step towards addressing them.

Next, consider the possibility of letting go of this heavy burden of suffering. Although it may seem daunting, it's important to recognise that you have the power to choose how you respond to these challenges. You can learn to cultivate resilience and develop coping strategies to overcome them.

Acceptance and Commitment Therapy offers tools and techniques to help you develop psychological flexibility, allowing you to accept difficult thoughts and feelings without being overwhelmed by them. Through mindfulness, self-awareness and commitment to meaningful actions that align with your values, you can gradually release the burden of suffering and move towards a more fulfilling life.

Remember that this exercise is not about denying or suppressing your challenges, but rather about acknowledging and accepting them as part of your human experience. By facing them with compassion and taking conscious steps towards positive change, you can transform your relationship with these burdens and pave the way for growth and healing.

A few examples of negative stuff

• The sadness of losing your grandmother.

• I get angry easily.

• I eat too much.

• I dread the day every morning.

• I feel guilty about not having enough time for my children.

• The thought that I am not worth much.

• The feeling of exhaustion.

• My insecurity.

• That I drink too much.



• And so on.

Try it yourself

• Write down which thoughts, emotions or feelings youre bothered by.

After you make this list, write behind them for how long you have these difficulties.

• Try to make this list again but then in pick order, where you put on top what gives the most suffering, and at the bottem the least suffering.

Once you have completed this exercise, you will be able to see how much your feelings, thoughts or behaviours are holding you back from living the life you want. By taking all your mental battles out of your rucksack and putting them down, you are acknowledging the current state of your situation. 

However, it is not as simple as putting the rucksack down and walking away. 

These painful things seem to have a way of sneaking out on their own, following us to bed and waking up with us. 

You may feel that the rucksack, or certain items in it, are restricting your freedom and preventing you from living to your full potential. 

To begin to find ways to address this, it may be necessary to make changes to the lists mentioned above.

This part is about commitment

It is important to have a purpose in life. A clear goal gives you a sense of purpose and direction, and helps you keep moving forward even when faced with challenges.

Take time to think about your long-term goals or life aspirations. Instead of focusing too much on specific details, try to focus on a broad goal you want to achieve. Think about what is really important to you and what you want to achieve in the bigger picture of your life.

A broad goal gives room for flexibility and adaptability along the way because it allows you to explore different paths and make adjustments as needed. It also provides a sense of purpose and fulfillment because you have something to strive for and a sense of progress as you work toward it.

Setting a goal can also help you prioritize your efforts and make decisions that align with the desired outcome. It can act as a guiding compass, allowing you to make choices that align with your values and aspirations, and avoid distractions or unnecessary detours.

Remember that setting a goal does not mean having all the answers or following a strict plan. It's about setting a vision and taking steps to achieve it, while staying open to new opportunities and continuing to learn along the way. Stay committed to your goal, but also be prepared to adapt to changing priorities and circumstances.

In conclusion

Having a broad goal or life aspiration can give you a sense of purpose, direction and motivation. It can help you prioritize your efforts, make choices that are consistent with your values and experience a sense of fulfillment as you strive for your desired outcome. So take the time to think about your long-term goals and set a vision for yourself, and remember to stay flexible and open to new possibilities along the way.

Here are some additional tips for goal setting:
   

• Make your goals specific, measurable, attainable, relevant and time-bound.
  
  
• Write down your goals and post them where you see them often.
  

• Share your goals with others and ask them to support you.
  
  
• Break down your goals into smaller, more achievable steps.
  
  
• Celebrate your successes, no matter how small they may be.
  
  
• Be patient and persistent. It takes time to achieve your goals.
  

Following these tips will help you achieve your goals and live a more fulfilling and meaningful life.