EMOTIONAL

GRIT
GUIDEBOOK
TM

A STEP BY STEP GUIDE FOR YOUR

EMOTIONAL FITNESS
THE NEW ERA OF LEADERSHIP

DR. NEETA BHUSHAN

EMOTIONALGRIT.COM
A STEP BY STEP GUIDE FOR YOUR
EMOTIONAL FITNESS
THE NEW ERA OF LEADERSHIP

DR. NEETA BHUSHAN

EmotionalGRIT ™ Guidebook by Dr. Neeta Bhushan
© 2016 by Dr. Neeta Bhushan.

All rights reserved. No part of this book may be reproduced in any

written, electronic, recording, or photocopying without written
permission of the publisher or author. The exception would be in the
case of brief quotations embodied in the critical articles or reviews and
pages where permission is specifically granted by the publisher or
author. Although every precaution has been taken to verify the
accuracy of the information contained herein, the author and
publisher assume no responsibility for any errors or omissions.
No liability is assumed for damages that may result from the use of
information contained within.

Cover Design: Lauren Lanzaretta

Interior Design: Lauren Lanzaretta
Creative Consultant: Aaron Cavano

ISBN: 978-0-9977675-1-3

EMOTIONALGRIT.COM
 MANIFESTO
‘Trust thyself: every heart vibrates
to that iron string.’
-Ralph Waldo Emerson

1. You are embarking on an adventure of self-love;

peeling away the layers to unveil the new ‘YOU’ that
has been waiting to emerge.

2. It will take work, commitment, persistence, and your

perseverance. It starts with YOU. Set aside 2 hours a week
at a minimum.

3. You are READY to honor your feelings and leave traditional

behaviors, patterns, and thinking aside. WELCOME your
fresh perspective and put your fear aside NOW.

4. You are not the imposter of a great, remarkable life.

You are the owner of it.

5. It is your responsibility embrace all of life’s lessons.

REPEAT: I am not a victim of past, current, or future
circumstances but a master of choice. I take
responsibility and action today.

6. You are constantly in a state of progression. It’s a journey.

Practice building this ‘new muscle’ in harnessing your
emotional GRIT.

7. You are WORTHY. No one else matters.

This is YOUR time. Bring it!

8. You will learn from your past stories, your past decisions,
and your past mistakes. But it stops here. You get to decide
which parts come along. Mistakes do not define you.
You are RELENTLESS, FEARLESS, and BOLD.
To Your Future Self,

Congratulations for embarking on a journey that you

have been ready for.

Today is a new beginning. When you commit to investing in your

inner strength, your outer success becomes even more abundant.
So, please spend the much needed time discovering all the
different parts of you.

Hey, I understand there may be certain points where you will face
doubts, but I know that you can conquer anything. (Not to
mention everyone around will benefit too).

Cheers,

Your Present Self

 WELCOME
‘To know thyself is the
beginning of true wisdom’
- Socrates

EMOTIONALGRIT.COM
 EMOTIONAL GRIT
A practical guide to master your emotional fitness, so you can
reveal your best self and therefore, elevate your world.

Definition: Emotional confidence = Emotional strength +

Emotional intelligence

Emotional intelligence, at its core, is the understanding

and mastery of your inner strength. Why you feel, respond, and
make the decisions in the way that you do.

Through GRIT: grow, reveal, innovate, and transform

you will gain the tools, exercises, and practice to help create
a better understanding of yourself.

By crafting (or creating) your internal blueprint you begin

to build an emotional foundation that will unlock your potentials
in both your personal and work lives.

It requires bravado to question the traditional norms and

lead from a different lens. It is mastering your emotional GRIT.
You are hereby given permission, and it starts NOW.

The journey of the old story, the awareness of the present,

and the shift for the future.

A new form of solution seeking is on the horizon.

To be champions at building an internal foundation so
solid in your authentic living that it spills over into the
life you choose to lead.

Creating a more humanistic, connected,

and heart-centered society as a result.

Time for relentless compassion, the new GRIT.

EMOTIONALGRIT.COM
 WHO IS THIS FOR
?
This guidebook is for anyone looking to amplify
their lives through the discovery and understanding of
their emotional leadership.

The exercises within this guidebook are specifically for

revolutionary leaders ready to enhance their human potential
and become better masters of their own lives.

This guidebook gives you the specific framework to:

• Enhance your internal strength so that you can master

your fears, understand your past stories, practice
challenging conversations, become a master influencer,
and conquer effective communication all while getting to
know you first.
• If you have ever experienced the ‘impostor syndrome’,
times of self-doubt, or a lack of self-worth: this guide
offers you practical methods to live a life beyond
self-imposed limitations.
• This is your personal workbook to practice the skills of
emotional intelligence: the journey to grow, reveal,
innovate and transform.

The process towards emotional fitness will challenge

your skill-set, redefine your thinking, and ease you over the
big hurdles to yield less stress, more time, and optimize your
human potential to thrive in life & business.

It begins with the process of awareness, acceptance,

commitment, and action.

New era of leadership begins with YOU now.

EMOTIONALGRIT.COM
 TABLE OF CONTENTS
GROW
Part 1. DISCOVERY & Awareness. Master Yourself
A. Self-Mastery: Get to know you
B. 8 Questions
C. Journal Time

Part 2. TRUTH: Your Purpose

A. Emotional ToolKit & understand what fills you up.
B. I AM: Declaration statements
C. Journal Time

REVEAL
Part 3. RELEASE: FearLESS & ForGIVE
A. ForGIVE & Let go
B. Decoding your BIG fears
C. Journal Time

Part 4. DIVE into insecurities, clear road blocks, create boundaries

A. Boundaries, yes please!
B. Creating better habits
C. Journal Time

INNOVATE
Part 5. UNCOVER: Assess strengths & weaknesses, lego your ‘EGO’
A. Team up with the EGO
B. List Strengths & Weaknesses
C. Ego Check in Strategy
D. Journal Time

Part 6 FOCUS: Release expectations, quiet the sideline noise

A. Breakup with expectations of others
B. Quiet the sideline noise
C. Journal Time

TRANSFORM
Part 7 RESILIENCE: Bold tools so you are emotionally fierce
A. Failure resume, list your top 5 failures!
B. 3 big wins of the day
C. Journal Time

Part 8 ELEVATE: YOU taking ACTION

A. Your new story. Who are you now, how are you better version of yourself?
B. Steps to ensure your road to success.
C. Journal Time
 EMOTIONAL
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PART 1: DISCOVERY
DISCOVERY & Awareness. Master Yourself

d
‘You are the master of your destiny.
You can influence, direct and control
your own environment. You can make your
life what you want it to be.’
-Napoleon Hill

EMOTIONALGRIT.COM
 PART 1: INTENTION
I am FULL of life. I’m excited about my growth,
and I’m ready to dive in. I am worthy and
deserving to live an extraordinary life.
I am solely responsible
for my attitudes, thoughts and actions.

EMOTIONALGRIT.COM
LOVE YOURSELF FIRST
Set a timer for 10 mins and begin: make a list of 20 things that you love
about yourself. Ready? Set. (Don’t think about it-- simply write down the
first few things that come to mind) Go!

Now here’s the 30-day challenge, are you up for it?

What is the first thing that you see when you wake up in the morning?
The last thing you see before you go to sleep? Place something in that
area that genuinely gives you joy—reminding you that today, you are on
a journey towards a better understanding of yourself.

YOU GET THE PICTURE!

8 QUESTIONS: GETTING KNEE-DEEP IN KNOWING YOU

1. If you had all of the time & money in the world, what would you
be doing?

Now go through each item and write a single sentence on what you
specifically perceive to be holding you back—exactly what is in your
way?

2. What is some advice that you would give to your 15-year-old self?
What about your 25-year-old self?

What would your 15-year old self like for you to know now?
8 QUESTIONS: GETTING KNEE-DEEP IN KNOWING YOU (CONT.)

3. Who are your heroes and why?

4. What are the 5 things that you are most proud of and the 5 things
that you will be proud of?
8 QUESTIONS: GETTING KNEE-DEEP IN KNOWING YOU (CONT.)

5. What are your strengths and how can you use it to serve as a beacon
of light in your community, family, and networks?

What’s quirky about you? What are some of the observations others
have made about you that are, well, goofy? Describe these quirks in
detail.

6. What is YOUR unique gift that you bring to the world?

8 QUESTIONS: GETTING KNEE-DEEP IN KNOWING YOU (CONT.)

7. What are your strengths and how can you use it to serve as a
light in your community, family, and networks?

How would you define service? What do you have to offer?

To whom? Where?

Describe some of the ways that you offer service to your family. This
could be the preparation of meals, doing laundry, etc.

In what ways do you serve your community? Do you participate in local

community meetings? Do you contribute time or items to
neighborhood clothing or food drives? What about your broader
community? Do you mentor, teach, give back in some way of
volunteering your time with family, friends, colleagues?
8 QUESTIONS: GETTING KNEE-DEEP IN KNOWING YOU (CONT.)

Now that you have identified some of the specific contributions that you
have made to your immediate and larger communities, take a few
minutes to reflect on ways that you have benefited from or appreciate
the contributions of others: your family, co-workers, neighbors, and
others with whom you interact.

How does performing or providing service make you feel?

How does receiving service from others affect you?

Review what you have written about the types of service offered and
received in your life. Are you able to identify any patterns or qualities to
the kinds of service that please you most? Describe:
8 QUESTIONS: GETTING KNEE-DEEP IN KNOWING YOU (CONT.)

8. How can you live with more authenticity & vulnerability every
single day? What can you do today that your future self will
thank you for? Describe:

What circumstances make you feel vulnerable?

Are you able to identify what it is about a particular circumstance that

reveals a vulnerability?

Pick one of these specific circumstances and with your eyes closed,
imagine that you are re-experiencing that occasion.

Where are you? What were your expectations? What happened? See if
you can pinpoint the exact moment of vulnerability? What happened?
CHECKLIST: DID YOU COMPLETE THE FOLLOWING?

List of at least 10 things you LOVE about yourself

Complete your 8 questions
What can you be doing more of that those around
you will thank you for?
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PART 2: TRUTH
YOUR PURPOSE.

d
‘This above all: to thine own self be true.’
- William Shakespeare
 PART 2: INTENTION
I am uniquely awesome. I accept all of my quirks,
passions, strengths, and weaknesses. I have amazing
gifts and talents to share with the world.
CREATE YOUR BLISS + DISCIPLINE = BLISSCIPLINE

Describe in detail “Your Perfect Day.”

In this exercise, describe, in great detail, the events, feelings, and inter-
actions that in your estimation would amount to the perfect day. Begin
with the first moments before you open your eyes and end with the few
moments after you have closed your eyes before sleeping.

We must fill our cups up first so that what is overflowing is poured

bountifully over others!

SOUND AMAZING?

Yes it’s simple, in order for us to shine and show up at our HIGHEST
level every single day we need to tap into our...

BLISSCIPLINES...

So let’s find out what those are.

EMOTIONALGRIT.COM
CREATE YOUR BLISS + DISCIPLINE = BLISSCIPLINE (CONT.)

Make a list of 10-15 things that you would love to do if no one is around
(Example: Dance, sing, read, run, meditate, eat mindfully, workout, etc.)

EMOTIONALGRIT.COM
CREATE YOUR BLISS + DISCIPLINE = BLISSCIPLINE (CONT.)

Now from this list, circle the 3-5 things that would instantly put you in
your happy place and would benefit everyone around you (Example:
Your loved ones, co-workers, your creative abilities) if you do these
small things to take care of your Bliss!

TRY IT OUT!

It could be as simple as making a cup of tea, reading an inspiring blog,

or dancing to your favorite song.

We are the creators of our happiness, and we deserve to get in our

highest emotional zones every single day. Emotion = Energy in motion.
Go and MOVE!

EMOTIONALGRIT.COM
WHAT ARE YOUR ‘I AM’ STATEMENTS AKA DECLARATIONS?
LIST 5-10 DECLARATIONS BELOW.
(Example: I am bold, I am courageous, I am brave, I am playful.)

EMOTIONALGRIT.COM
CHECKLIST: DID YOU COMPLETE THE FOLLOWING?

Established your absolute 3-5 Blissciplines you are

committing to every day
Identified your core items in your Emotional Grit KitTM
3 I AM statements that are listed somewhere visible
(phone, fridge, desk, laptop)
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PART 3: RELEASE
FearLESS & ForGIVE

d
‘Forgiveness does not change the past,
but it does enlarge our future.’
-Paul Boese
 PART 3: INTENTION
I will be stepping out of my comfort zone
every day this week (even though I may be afraid).

EMOTIONALGRIT.COM
PRACTICE FORGIVENESS
Whenever we have a conflict or a disagreement with another person,
we always make a contribution to the event, although it can be hard
to discern what exactly we did, or did not do to create the situation. It
could be a miscommunication, or an unknown expectation (to either
party), or even a known expectation (Example: The person in question
always does this!) where we are expecting a different result.

Take a few minutes to write down, in detail, the situation and the
feeling that you have experienced surrounding the event.

Where do you feel this in your body? (Example: Do you hold the tension
anywhere? For a brief few minutes, take a breath. Notice where you had
the tension. Is it in your head, are your shoulders tightened, are your
teeth clenched, your palms sweaty, stomach sucked in, or maybe your
chest closed up. You may be breathing short from your chest and not
from your belly).

EMOTIONALGRIT.COM
PRACTICE FORGIVENESS
How did you contribute to the conflict?

After you have written down the circumstance and your feelings about
the matter, take a few moments and with empathy, try and see the event
from another perspective - from the point of view of the
person with whom you are experiencing a conflict. Sometimes it is
helpful to discuss the matter with a third party to illuminate attitudes,
feelings, and misconceptions that we may not be able to identify
because of our grievance. The key when discussing to a third party is to
resist the urge to persuade them to your point of view. You are not
seeking an ally here, but rather a better understanding of the situation.

Now let the matter sit for one day and then review what you have
written down. Have your feelings shifted? Have your feelings remained
the same? Describe.
PRACTICE FORGIVENESS
Make a list of the people/person whom you need to forgive
or someone you had a negative encounter/disagreement with.

Write down what you would like to say to them and how you
hope they would react.
PRACTICE FORGIVENESS (CONT.)

Write down and recite, “I forgive you. I am sorry, and I hope that you are
happy, healthy and at peace.” (Repeat louder 3x, with your hands on
your heart).

This habit is difficult to master because forgiveness isn’t easy.

But it’s a start. You are taking BIG leaps.

BE PROUD. : )
How was this for you?

EMOTIONALGRIT.COM
NEXT: LIST YOUR BIGGEST FEARS

List the fears you’re facing right now or have faced your entire life.
(Example: Fear of failure, fear of disappointment, fear of being judged,
fear of unworthiness, fear of being unaccepted.)

Typically, we rationalize why we shouldn’t feel something

when in fact we should.

For example: Your boss gives you a pile of work to do and

you’re stressed that you won’t be able to get it done on time, and to
meet their expectations.

Another example is when we feel guilty about making too many

commitments to others. The resentment we feel is natural because
we’ve overstretched ourselves with already too much on our plate, but
we feel unkind because we think we should feel good about helping
others. The truth is you should feel worried or angry about not having
enough time for your own life, because you need it. You don’t have to
feel happy about not having it.

That feeling is simply an indication that you need to tweak your

behaviors and be more assertive, NOT that your feelings are wrong,
and you shouldn’t be feeling them. See the difference? Wishing you
felt good inside but really feeling angry only results in more stress. We
usually make ourselves feel awful even though it has nothing to do with
our feelings at all – it has to do with changing our behaviors. You’re
not wrong; your feelings are right on point that something needs to
change!

EMOTIONALGRIT.COM
TAPPING INTO OUR FEAR (WORKSHEET)
Go ahead, list some of the biggest fears you have.

EMOTIONALGRIT.COM
CHECKLIST: DID YOU COMPLETE THE FOLLOWING?

List at least one person to forgive, let go of

Notice one top fear that you have been holding onto
Identifying negativity and the perspective
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PART 4: DIVE
DIVE INTO INSECURITIES, CLEAR ROAD
BLOCKS, CREATE BOUNDARIES

d
‘Accept complete responsibility of your life.
I am responsible.’
- Brian Tracey

EMOTIONALGRIT.COM
 PART 4: INTENTION
I live unapologetically the way that I want and
don’t take it personally if others don’t like it. I make an
effort to eliminate and reduce the following negative
environments that bring me down: including people,
things, thoughts, attitudes, and beliefs.

EMOTIONALGRIT.COM
CREATING SWEET BOUNDARIES FOR YOU

Your time is super valuable! Who or what is stepping on your personal

space/boundaries? (Example: These are people that call unexpectedly,
drop in, coworkers that seek your time, personal relationships that are
negative, etc.).

A.

B.

C.

List the top 3 emotions you have experienced when your boundaries
have been invaded by important people in your life (hurtful things said
by a colleague, unhappy friend takes it out on you, significant other
gives you the ‘guilt trip’ for not doing a task) examples: sad, anxious,
worried, stressed, overwhelmed.

A.

B.

C.

What about your energy? (Example: your space, negative energy seekers)
List 3 ways people invade your personal and private energy.
(Example: A needy friend texts your and demands your attention
constantly, a co-worker endlessly chatting but you have a ton of work to
do, a family member dumps all their personal problems onto you
immediately when you come home).

A.

B.

C.

EMOTIONALGRIT.COM
What do you give away thoughtlessly?
Make a list of the rationalizations that you tell yourself as to why you give
away these things?

What are your personal convictions & values? (Example: what are your
non-negotiables)

(Example: I need to have my morning routine, I will begin to look at emails

after 10:00am, I will respond to text messages after my breakfast etc.)

A.

B.

C.

After defining your non-negotiables: the things that are not acceptable
or in alignment with what you have identified is essential to the
preservation of your time and energy, write down a time when each of
these boundaries in your 4 categories were violated. What did you do?
How did you handle it?

What would be a possible solution to handle it now?

What would you propose as possible solutions to handle each of these

situations in the future?

EMOTIONALGRIT.COM
EXERCISE: HABIT CREATION
List 5 new habits, thoughts and attitudes that you are planning to
start today.

Here are some examples for you!

• I will get up an hour earlier each day so that I can workout more
• I will listen to a positive podcast for 10 minutes every evening
before going to bed
• I will stop checking social media when I first wake up
• I am confident and punctual! (attitude)
• I am responsible with my money (thought)
• I have more compassion for my family (attitude)

EMOTIONALGRIT.COM
ACTIONABLE STEPS

1. Commit to becoming 100% respons-able.

Be Proactive, not reactive
2. Aspire to become a creator and not a victim.
3. Maintain an internal focus of control.
4. Remember: Everything is hard before it becomes easy.
5. Resist the urge to blame anyone else or to complain.
6. Resolve to stop the “What if’s” right now.
7. Consistently seek out new Habits, thoughts and attitudes to
adopt in your daily practice.
8. Remind yourself that the ability and willingness to be flexible
can be the single most important quality you can contribute.
9. Adopt an attitude of optimism: the #1 indicator of success
and happiness in all areas of your life.

- Brian Tracey

EMOTIONALGRIT.COM
CHECKLIST: DID YOU COMPLETE THE FOLLOWING?

How are you committing to enhancing your communication?

How are you creating boundaries?
Did you recognize your 5 new habits?
When will you have the conversations that matter,
and with whom?
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PART 5: UNCOVER
ASSESS STRENGTHS & WEAKNESSES,
LEGO YOUR ‘EGO’

d
‘And you can break yourself free
from your hereditary patterns, cultural codes,
social beliefs; and prove once and for all
that the power within you is greater than the
power that’s in the world.’
- Michael Bernard Beckwith

EMOTIONALGRIT.COM
 PART 5: INTENTION
I know what makes me feel good, confident,
and fierce I promise to do, and do more of it everyday.

I am more powerful than my negative thoughts

and behaviors. When they arise I recognize them
and honor them. I am human. I am allowed to feel
my emotions and I know how to get back into my
highest emotional peak state.

EMOTIONALGRIT.COM
THE EGO. (FROM SOME OF THE WISEST EXPERTS ON THIS SUBJECT:
DR. WAYNE DYER & DON MIGUEL RUIZ)
The EGO presents itself as our fears. It is our natural protection
mechanism. Many times, it’s the identity of what we create all of our
belief systems about our personality traits, who we are, our talents and
abilities- which can come out as negative thoughts and limiting beliefs.

Assessment of your EGO:

1. Do you get offended? (When, why and how)

2. Do you always need to win?

3. Do you constantly need to be right? (Why?)

4. Do you find yourself wanting to constantly be the best

or the greatest?

5. Do you find yourself always needing more,
are you never satisfied?

6. Do you need to identify yourself based on what you’ve done?

(Showcase your accolades)

7. Do you worry about your reputation constantly and are you

defined by it?

8. Do you always need to have the last word?

EMOTIONALGRIT.COM
What did you do? Why? What actions did you take?

Describe an event, or circumstance when your EGO presented itself. It

could be at work, at home, or some other interaction where you felt
justified in how you felt, what you did, or what you said--yet, it did not
feel good, or you felt the outcome to be bothersome.
Notice in the previous questions, when your EGO presents itself.

Reflect on it below. The EGO can teach us valuable life lessons.

What are some of the ways (list 3) that your EGO helped you step
into greatness?

1.

2.

3.

When we learn to truly partner up

with our EGO and realize it’s an
appropriate place but NOT let it
define us, only then are we ready
to reveal our best self.

EMOTIONALGRIT.COM
TAKING INVENTORY
What are some of the ways (list 3) that your EGO contributed to where
you are today in both personal and professional life?

What are your biggest strengths (list 10 of them) that make

you uniquely you?

List some of your weaknesses or the things that you may want
to improve?

EMOTIONALGRIT.COM
EXERCISE: EGO CHECK IN

Now it’s time to craft your strategy to keep your ego healthy and in
check.

Set aside a few minutes (5-10 minutes daily/weekly) to tune into the
following questions.

Ask yourself:

• Are you partnering (using the EGO as a benefit to push

you out of your comfort zone) up with your ego?
• Are you using it effectively and have better self-awareness
when it is arising??
• When is your EGO surfacing?

This is a surefire tool to make sure that ego doesn’t spill out in forms of:

• Anger
• Resentment
• Negative thoughts and feelings
• ‘I am better than’ complex
• Judgment
• Competition
• Separation
• Disconnection

EMOTIONALGRIT.COM
CHECKLIST: DID YOU COMPLETE THE FOLLOWING?

Did you assess your EGO?

Find ways your EGO shows up daily in your life?
List your strengths?
List your shortcomings?

Be proud, this section is a tough one!

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 EMOTIONAL
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PART 6: FOCUS
RELEASE EXPECTATIONS, QUIET
THE SIDELINE NOISE
d
‘Once we believe in ourselves, we can
risk curiosity, wonder, spontaneous delight,
or any experience that reveals the human spirit.’
- E.E. Cummings

EMOTIONALGRIT.COM
 PART 6: INTENTION
I am the best version of myself where I am today,
and know that version is pretty damn good.
I’m a work in progress.

EMOTIONALGRIT.COM
LET’S FACE IT. LET GO OF EXPECTATIONS.
Recount in detail, a story of unmet expectations or exceeded
expectations — now retell the story from another perspective.
(Example: “on the other hand…’)

We constantly face pressure from our families, friends, society, bosses,

the communities we serve, and the list goes on.

List 5 ways you experience the expectations of others.

1.

2.

3.

4.

5.

What is the worst case scenario if you were to let go of these

expectations?

Describe a time when your expectations were exceeded--when what

you expected to happen (maybe not in a good way) did not come to
pass, that in fact: you were pleasantly surprised!

What factors are you able to identify within your expectations that con-
tributed to the unexpected outcome?

You will learn how to quiet the sideline noise and take action
accordingly.

You are the architect of your own life.

You are in the driver’s seat.
The beauty is you have a canvas so
go on and start creating.
LET’S FACE IT. LET GO OF EXPECTATIONS.
What are your biggest strengths (List 10 of them) that make you
uniquely you?

Often we overlook our distinctive strengths as they are usually the

things that we take for granted, or that come easily to us. Because we
live in a culture that teaches us that good things take hard work or are
only worthy if we work hard, the unique qualities about us–the things we
do well effortlessly are sometimes the things that are dismissed.

What qualities are you often praised for?

Are there any things that you brush off (Hint: These are sometimes the
things that make us feel like an impostor)?
How are you building your ideal life? As the architect of your future,
what are 5 things you want to be doing more of?

A.

B.

C.
D.

E.

2. What part of your past experiences, strengths, and relationships do

you wish to bring when creating your ideal life?

A.

B.

C.

D.

E.

3. Use the present moment to architect your ideal future. (Example:

What do you need to do today to create that?)

A.

B.

C.

D.

E.

This is powerful. Make a note to devote

time to this every day for the next 21 days.
EXERCISE:
Quiet the Sideline Noise

Time to break up with the ‘habits’ and eliminate people, things,

attitudes, and beliefs that are holding you back.

Start your list with 10: From habits that no longer serve you, to a person,
place, thought, or even things you do every day that make or break your
confidence without you knowing it.

*We often don’t recognize the small things until it becomes a nuisance
(and generally it’s always the small things!). But if not checked- those
small things can pile up and over time the accumulation can erode our
sense of confidence, self-worth, and even can feed into feelings of
anger and resentment.

*Note: start with the small things - even if it slightly makes you feel bad!
Piece-by-piece you will soon begin to eliminate these items from your
life.

Example: I constantly have so much on my plate and never

able to ‘get it all done’.
Solution: Adopt an attitude of acceptance and commit to practicing it
daily. Prioritize your (reasonable) 3 big ‘wins’ for the day.

Example: I get SO many emails per day, and can’t respond to them all.
Solution: Seek out an assistant to help sort out the important
correspondence or look for a cell phone or app to help you to filter out
and prioritize communication. Create a schedule to check email 3x daily
so that you become more efficient with your time.
Example: Facebook rabbit hole. (You know, when you say you’re only
going on Facebook to get one thing done, and you end up on it for 2
hours?)
Solution: Specific focus (Example: Scheduling specific time to check
your Facebook page, consider setting a timer to limit the time spent, or
perhaps the use of technology to pre-post updates to your social
media).

Example: How about that obligation or task that you must attend to
because you said you would?
Solution: Establish an immediate deadline to pinpoint it - it no longer
serves you.

Example: A friendship that needs a ‘conversation’ can make me feel

awful (It doesn’t support me, makes me feel icky, or I am afraid of an
uncertain outcome) .
Solution: Find a mastermind, a group with like-minded interests with
a set of advisors and peers: people you trust, to help you to sort out
your feelings objectively and pinpoint the exact nature of the issue that
needs to be discussed. You might consider using your masterminds
to hold you accountable to your course of actions-to-be-taken to push
your level of growth.

You are the sum total of the 5 people you spend the most time with.
Choose wisely.

Once you start to make your ‘list’ and practice your solutions, you will
immediately begin to feel lighter, and will acquire mastery over some
of anxieties and thoughts in your head. This is a transformational
experience and the key towards building and fortifying your
EMOTIONAL GRIT.
CHECKLIST: DID YOU COMPLETE THE FOLLOWING?

Did you list the expectations?

Did you quiet the external noise?
Did you identify what you can be doing more of?
Did you release habits that no longer serve you/what you will be
doing LESS of?
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 EMOTIONAL
GRIT
GUIDEBOOK
TM

PART 7: RESILIENCE
BOLD TOOLS SO YOU ARE
EMOTIONALLY FIERCE

‘Instead of striving for ‘perfection,’

we should aim for lives that are
sustainable and fulfilling.’
- Sheryl Sandberg
 PART 7: INTENTION
I am thankful for the many blessings in my life,
including all of the mistakes I’ve made and all
of the color and contrast it has brought me,
for it has led me to where I am today.
Let me think about them for a moment.
CREATING YOUR FAILURE RESUME

Why is embracing failure so important?

The key to the examination of our failures, or of unmet expectations is

not self-pity, it is in learning from these experiences and using your new
found knowledge to propel you FORWARD.

We are so used to trying to achieve at all times that we sometimes

forget to see that behind every closed door was a blessing waiting for
our discovery to point us in better direction.

List your top 5 failures (or what you perceive to be a failure on your
part), in your personal life.

Remember, this exercise is designed to reveal more than the reliving of

a moment that perhaps was ugly, didn’t go as expected, perhaps was
horrific or totally sucked: today we agree to willingly look past the
feelings of defeat to acknowledge the new place that the experience
has manifest.
CREATING YOUR FAILURE RESUME (CONT.)

Now take some time to review the list you have created. Are there any
patterns that you can identify?

Now using that same list, can you recall the outcome?
GO TO GRATITUDE

This tool is one of the most valuable and important tools to guide your
transformation.

The ability to access and practice gratitude offers us an instant shot of

hope: reminding us that you are on a journey, step-by-step, towards
being an extraordinary human! It’s the fastest way to focus in on what’s
been going great in your day and provides you the opportunity to ac-
knowledge and celebrate the wins of your daily experiences.

Ready to celebrate YOU right now?

Write down and make a list of 5-10 of your Gratitude Wins of the day
and take a moment to appreciate them.

Some days you will have more than 10 and that’s when you know you
have built incredible momentum.

1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
GO TO GRATITUDE (CONT.)

For the next two weeks keep a gratitude journal. At the end of every
day, write in this journal all of the things, big and small, that you
experienced that day for which you are grateful.

At the end of the two weeks, describe the experience of keeping a

gratitude journal: did you notice any shifts in your thinking as a result of
chronicling a list of the bounty in your life?

Now soak in all of the positive vibes, and let the massive abundance
flow into you.
CHECKLIST: DID YOU COMPLETE THE FOLLOWING?

Did you highlight your top failures?

Did you recognize failures in your personal life?
Did you celebrate your WINS?
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 EMOTIONAL
GRIT
GUIDEBOOK
TM

PART 8: ELEVATE
YOU TAKING ACTION
d

‘Change is not a threat but a challenge;

the unknown is not frightening but fascinating.’
- Tal Ben-Shahar
 PART 8: INTENTION
Today, I celebrate all of my accomplishments and
big wins for I have been consistently doing the best that I can. I
am showing the world who I am without concern for
outside opinion because I have made the decision to liberate
myself from judgment.
With a notebook or journal handy, allow yourself some time to read
through and review everything that you have written thus far in your
guidebook. Make note of any events, stories, or other thoughts that
come to mind as you revisit your journey and exploration.

TAKING ACTION: YOUR NEW STORY

We have many truths and many stories in our deck of life...

Which ones stand out?

Stories hold the best lessons and are the best ways to convey powerful
messages. Are you ready to dive into yours?

Here are some prompts to hurl you forward:

Me. Who am I? Who have I dreamed of becoming? Why?

Where have I been? Where do I want to go? Why?

What have I done, accomplished, and experienced? What do I desire to

do, accomplish, and experience? Why?
What were some stories in my life that made me more resilient?
(Example: A breakup, a bad business deal, a school rejection,
a failure, a loss)

How would I describe my commitment to creating an action plan for

how I want to drive the NEW and emotionally aware self into the world?

Name experts, advisors, or additional consulting you will be focused on

in keeping your actions accountable during the next phase?

What am I willing to let go of?

Who can I spend more time with, learn from, and grow with?

What new habits, hobbies, interests, and subjects can I learn more
about to help me with my new commitments and action plan?
What key characteristics do I wish to embody more of?

Here’s a list of the top characteristics explored as part of the

GRIT process:

• Authenticity
• Empathy
• Compassion
• Curiosity
• Attitude/Enthusiasm
• Resilience
• Gratitude
• Forgiveness
• Presence/Focus
• Vulnerability
• Adapatability
STEPS TO ENSURE YOUR ROAD TO SUCCESS FOR
YOUR GRIT JOURNEY

1. Maintain consistency in the your pursuit of bliss, ever mindful

of fulfilling your own needs first.

2. Commit to a daily practice of the lessons in your emotional toolkit.

Remember: You are responsible for your emotional state—always.

3. Everyday, affirm and give voice to your your “I AM” statements.

4. Make a conscious decision to be mindful of the needs of your

teammates and doctors and to take responsibility to meet those
needs whenever possible.

5. Set aside time everyday to acknowledge and celebrate 3 wins

within your office, on your team, and personal practice

6. Forgive as quickly as you can, and make the time to communicate

with clarity.

7. Become a, consistent, solution seeker.

8. Lead your patients with enthusiasm—remember they are

relying on you.

9. Choose your actions wisely.

10. You are responsible for what you bring into the room.
JOIN THE GLOBAL GRIT COMMUNITY

Pass this and share your new GRIT with your friends,
family, and community
Gain more resources, advice, and worksheets at
EmotionalGRIT.com


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 CONGRATULATIONS
You have completed your Emotional GRIT workbook!
The next step in your journey is to use these tools
every single day.

Cheers to you for taking the time to develop and nurture your
unique awesomeness. Please continue.

For additional free resources, online programs, and the Global

GRIT community please visit www.emotionalgrit.com

Grow. Reveal. Innovate. Transform.

 THE END
‘To Know thyself is the
beginning of true wisdom’
- Socrates
 Neeta is a global emotional
intelligence advocate,
international speaker, author,
and is founder of the Global
GRIT Institute. Neeta’s
personal journey through
navigating death, cancer,
domestic violence, and divorce
and how she overcomes
extraordinary adversity began
her quest to embark on her own
self-discovery. Leaving her
traditional career as a
cosmetic dentist to embark on global advocacy championing
emotional awareness and new thought leadership.

After spreading transformational wisdom and inspiration to top level

CEOs from Silicon Valley, business executives around the world,
notable changemakers from various sectors, and truly understanding
human dynamics in traveling to over 40 countries, Neeta’s greater
mission is to create a more heart-centered humanistic society
realizing the capacity for change lies within the mastery of our
emotional GRIT. Using empathy based solutions to push forth
global impact in our communities and thereby shifting economies
as a result.

More on bringing EmotionalGRIT to your businesses, companies and

organizations, visit www.emotionalgrit.com for free resources, online
courses, and the globalGRIT community.
 EMOTIONAL
GRIT
GUIDEBOOK
TM

Dr. Neeta Bhushan is a

global emotional intelligence
advocate, international speaker,
author, and is founder of the
Global GRIT Institute.

This guidebook is for anyone looking to amplify their lives through the discovery and
understanding of their emotional leadership.

The exercises within this guidebook are specifically for revolutionary leaders ready
to enhance their human potential and become better masters of their own lives.

This guidebook gives you the specific framework to:

• Enhance your internal strength so that you can master your fears, understand your past
stories, practice challenging conversations, become a master influencer, and conquer
effective communication all while getting to know you first.

• If you have ever experienced the ‘impostor syndrome’, times of self-doubt, or a lack
of self-worth: this guide offers you practical methods to live a life beyond
self-imposed limitations.

• This is your personal workbook to practice the skills of emotional intelligence:

the journey to grow, reveal, innovate and transform.

The process towards emotional fitness will challenge your skill-set, redefine your thinking,
and ease you over the big hurdles to yield less stress, more time, and optimize your human
potential to thrive in life & business.

It begins with the process of awareness, acceptance, commitment, and action.

New era of leadership begins with YOU now.

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