Material/wall
- illustration SMART-Model
- individual route
Goal of the day
Developing awareness of inner expectations, perceiving own automatic thinking (performance/productivity thinking), recognising connection between too high demands and negative thinking, recognising own behavioural patterns in how to deal with failure, awareness of present moment, recognising one’s own options and boundaries, make SMART goals.
Exercises
5-4-3-2-1, Warm-up, SMART bouldering, The tree
Alternative exercise: Clothes peg transport
Starting phase
Mindfulness exercise
Checking in
How am I today?
Topic: Expectations and demands
Expectations that are too high, and comparisons above one’s own level are often the cause for failure, because these expectations cannot be met – following from this are: self-degradation, negative feelings, avoidance of future attempts, feeling helpless, realistic goals and appropriate expectations however lead to higher probability of success and positive effects on self-esteem.
SMART-Model: Goals should be specific, measurable, attractive, realistic, and time-bound.
Active phase
Warm-up
Warm-up in the group, group ritual optional
Bouldering exercise
SMART bouldering in groups of two
Task: Search a route that is challenging for you. Try to formulate a goal using the SMART-criteria. Consider learned techniques when trying to plan how to solve the boulder-problem (precise stepping, turning in, fall training).
Observe yourselves: How are you in relation to your expectations and demands?
Final phase
Final round
What are you taking with you today? What experiences have you made in relation to demands and expectations?
Relaxation exercise
