Safety Commitment Plan Worksheet

This worksheet is the backbone of the book.  You can use the worksheet on a daily basis to help you review the steps required for keeping a solid commitment.

Safety Commitment Plan Worksheet


Commitment Plan Worksheet (General)

The general Commitment Plan Worksheet was written without safety as the primary target.  This worksheet can help you with other tasks, such as being an effective leader, a creative innovator, or perhaps a better parent, friend, or athlete.  Commitment can assist in all types of human endeavors, so you can use this Worksheet to help you stay dedicated to your important To-Do list.

Commitment Plan Worksheet


Audio exercises

To get the full effect of Building Safety Commitment, download the Safety Commitment Plan Worksheet and the audio exercises so you can continue improving your commitment skills. The following sound files include the different exercises from the book and other audio exercises that can help you strengthen your situational awareness.

The Noticing Exercise will help you build the skill of simply noticing your thoughts without being controlled by them. Sometimes our thoughts can be a real distraction, so strengthening your skill of “noticing” can help you behave more safely (see Chapter 6 for more information about Noticing).  You will need a piece of candy or a mint in order to participate in this exercise. (Duration: 00:08:53)

Noticing Exercise.mp3

The Acceptance Exercise helps you deal with one of life’s tricky areas: your emotions.  Sometimes people don’t always do what is important to them because they are distracted by certain feelings or moods.  You can learn how to simply accept that you are dealing with anger, frustration, nervousness, or sadness… but this skill requires practice.  This is a very simply exercise to help you understand how to make room for your feelings without necessarily getting “hooked” or distracted by your feelings (see Chapter 5 for more information about Accepting).  You will need a piece of candy or a mint in order to participate in this exercise. (Duration: 00:05:22)

Acceptance Exercise.mp3

Being situationally aware is a critical skill for keeping your commitments and for maintaining optimal safety.  The Here & Now exercise will help you practice becoming more focused on the present moment.  The ability to refocus on what is happening right here and now is important because our mind is so easily distracted into thinking about the future or the past.  This kind of distraction can be a problem  because the only time you can act in the direction of your commitment is right now!  The more distracted you are, the less likely you will be able to keep your commitments.  You can use this introductory exercise to help you stay focused and more situationally aware throughout the day, and you are encouraged to download the other exercises in the next section to help you strengthen your mindfulness skills (see Chapter 7 for more information about situational awareness).  You will need a piece of candy or a mint in order to participate in this exercise.. (Duration: 00:06:21)

Here & Now.mp3

Additional Mindfulness Exercises

The following audio exercises will help you in strengthening the skill of situational awareness. The stronger your situational awareness, the more likely you will be to maintain your commitments and not be distracted by thoughts, emotions, and other obstacles.

The task presented to you in each exercise is very simple, but not easy. These timed exercises invite you to do one single solitary action exclusively: pay attention to your breathing. While listening to these exercises, simply maintain your focus on the experience of inhaling and exhaling. If your mind starts to wander, or if you begin thinking about the past or the future, of if you notice yourself making judgements or daydreaming, become aware of those distractions, and then gently guide yourself back to the one simple task you have been invited to do: pay attention to your breathing.

There are purposefully very few directions in these audio exercises so that you can maintain your focus and awareness on your task, rather than instructions by the narrator. For best results, start with the 1 Minute Mindfulness Exercise, and do it everyday for a week. In the next week, move to the 2 Minute Mindfulness Exercise everyday. Progress into longer duration exercises when you believe that you are able to maintain your situational awareness for a significant portion of the timed exercise. For other mindfulness exercises, see chapters 6 & 7 in the book.

1 Minute Mindfulness Exercise

2 Minute Mindfulness Exercise

5 Minute Mindfulness Exercise

10 Minute Mindfulness Exercise