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Life is a Puzzle. Master the Pieces. Live well.

The Puzzle piece MYSELF IS MULTIPLE

Practice book

Reminder

The Puzzle is a solution to deal with stress and uncertainty

The Puzzle material and certified services are solely sold on the Puzzle website, and cannot be purchased from any other source. 

The Puzzle is a solution to deal with stress and uncertainty

The Puzzle is a proprietary methodology, protected by Copyrights.

The Puzzle is a solution to deal with stress and uncertainty

This Copy is personal and cannot be shared or sold. 

The Puzzle is a solution to deal with stress and uncertainty

The Puzzle exists in 2 formats: audio and online.​ It is available upon subscription.

live well be well

The Puzzle is not suitable to overcome physical or psychological abuses, nor mental diseases. I urge you to liaise with professionals for support should you be in such a case.

1st Step

Discover

Explore the Puzzle framework

Puzzle framwork

Deep dive

FAQ

2nd Step 

Choose

Witness how others have used the Puzzle and inspire yourself

People story

Thoughts

3rd Step 

Apply

  1. Pick one Puzzle piece 

  2. Apply the tip(s) 

  3. Follow up on results 

  4. Acknowledge positive impact

  5. Repeat

The puzzle tips

Practice book

INTRODUCTION TO THE PUZZLE PRACTICE BOOK

You’re reading these lines because you’ve decided to bring a Puzzle tip into your life—congratulations on taking this meaningful step!


The Practice Book serves as your guided companion to implement Thee Puzzle tips, supporting you step by step on your transformation journey toward living well. For each Puzzle tip, you’ll find practical guidance on how to apply it and tools to track your progress. Be ready to take notes as you move through the steps!

When introducing a new Puzzle tip, we recommend focusing on just one tip at a time for a minimum of seven consecutive days. Science suggests that building a habit takes about three weeks:

  • The first week helps you get familiar with the change.

  • The second week can be challenging as doubts and resistance often arise. This is when persistence is key—stick with it!

  • By the third week, the habit will feel natural, and you may even find yourself craving the practice. From this point on, the tip becomes part of you.

Once you’ve completed the program with one tip, move on to the next. There’s no pre-set order—focus on what feels right for you, when you need it most.


Enjoy the process of anchoring new habits into your life!
Live well.

SETTING THE SCENE TO LIVE WELL

How do you feel starting this practice book? On a scale 0 to 10.

How do you want to feel after applying Thee Puzzle in your life? On a scale 0 to 10.

Close my eyes and imagine being there. Capture here with my own key words what it feels like - with some thoughts, feelings and sensations how it will be:

Do I commit to myself to keep going until I reach my goal?

And when do I want to start?

You have chosen to focus on the tips of the Puzzle piece:

MYSELF IS MULTIPLE


    Capture why I have chosen to transform the role "myself is multiple" plays

    On a scale from 1 to 10, capture my perception how dysfunctional the Puzzle piece "myself is multiple" is today

    On a scale from 1 to 10, write down what success will look like after I have successfully practiced the tip for 7 days in-a-row
    Science shows that it takes in total 3 weeks to settle a habit. The first 7 days to get used to it and ensure it suits you. The 2nd week will be challenging as this is when we fight and question a change. By the end of the 3rd week, you will crave to practice and the tip will be with you forever!

Today

Goal

Result

SETTING UP EXPECTATIONS

BE MYSELF


What this tip is about:


How to practice this tip?

We are much more than what we show! We display physical expressions, postures, we talk, and we express our emotions through actions like laughing or crying. But then there’s a lot we don’t show. Typically, we don’t always say what we truly think or reveal how we genuinely feel. When asked, many people have opinions on who we should be or how we should act—including our own Ego! And sometimes, I even find myself wondering the same thing! It’s an intriguing question, and one I could spend hours on without ever arriving at a clear answer. Plus even if I did, I’d likely look back on it later and rewrite it because I’ve changed. So let’s take the pressure off. Right here and right now. To do that, I need to make a few lifelong decisions: 1. Stop wondering who I am I am, and that is enough. I can’t define “who” I am because it’s constantly evolving. So why spend hours trying to box in something that can't fit? The sentence stops at I am—and that’s the definition! 2. Stop focusing on what others think about me Other people don’t live my life—I do. So I may as well be authentic to myself and be the person I enjoy being. Some won’t like it, and others will love it. Let’s focus on the latter, shall we? 3. Focus on who I want to become Rather than fixating on who I am today, I’ll think and act like the person I aspire to be. If I want to become a mum, I’ll start by taking good care of myself now. It’s easier to care for others if I already know how to care for myself. I can also care more about people around me - but not at the expense of taking good care of myself. Another example: if I want to learn to set boundaries, I can begin by saying no to myself when I know my idea isn’t good for me. For instance, deciding not to binge-watch an entire Netflix series the night before an important meeting. And to be clear, this isn’t about faking who I am. It is not like acting as I am rich if I am broke. Rather, it is about aligning my actions with the person I aspire to be in a grounded manner, so I can step into that role more quickly. As I implement the above principles, the following changes will also occur. Every time I have a choice, I’ll choose what I like—not what others like. Being happy with my choices will allow me to stand by them and share them easily. Whenever possible, I’ll share what I truly think instead of pretending or pleasing others. If I can’t be completely honest, I’ll respectfully disagree rather than lie. In the end, it’s about making room to be fully myself—being authentically, unapologetically me.

This 7 days rogram is designed to help me reconnect with my authentic self, let go of the pressure to please others, and align my actions with the person I aspire to be. 

Each day builds on the last, fostering habits that create space for me to be fully and unapologetically myself. It’s not about being perfect or rigid but about stepping into authenticity and making the choices that feel right to me.



Day 1: Recognize safe spaces and start small


The first step is to begin practicing authenticity in environments or with people where I feel safe. These are the moments where I can experiment without fear of judgment.


Action:

  • Identify 2-3 people or situations where I already feel safe to be myself. Write them down.

  • Notice when I’m about to say or do something solely to please someone. Pause and refrain from doing it.

  • If I’ve already committed to something that doesn’t feel right, go back and explain I’ve changed my mind.

  • Reflect at the end of the day: how did it feel to stop people-pleasing or change my mind? Was it challenging, empowering, or liberating? Capture all my thoughts, and keep journaling throughout the week.


Day 2: Observe reactions and stay grounded


Changing my behavior will naturally lead to different reactions from others. These responses aren’t inherently good or bad—they’re just new. The key is to focus on how I feel rather than how others respond.


Actions:

  • Still within the circle where I feel safe, pay close attention to how people react when I am authentically myself

  • Do people react differently?

  • How did I feel in that moment and afterward?

  • I I am noticing differences in how others respond, how do those differences affect me emotionally?



Day 3-6: Create one deliberate moment of authenticity


Each day, I’ll create opportunities to practice authenticity deliberately. The goal is to prioritize my preferences, feelings, or boundaries over external expectations.


Action:

  • Plan at least one specific moment today where I will act authentically, beyond my close circle. For example, politely decline a request I don’t want to accept. or share my true opinion in a conversation, even if it differs from others’.

  • After the facts, capture how it went

- How did it feel to prioritize myself?

- How did others respond?

- Did I notice any unexpected benefits?


Also, authenticity doesn’t mean rigidity. 

While I’m focusing on being myself, it’s OK to adjust my choices if it feels right—not because I’m caving under pressure but because it aligns with my evolving understanding of the situation.


Last, reflect each day about how often I stayed true to myself, and how often adjusted? How do these choices feel?




Day 7: Assess the impact and celebrate


This 7th day is about celebrating my progress and evaluating to which extent authenticity has created positive changes in my life.


Action: ask myself

  • Did anything terrible happen because I was more authentic?

  • Did I feel more at ease or aligned with myself this week? And do I feel more confident about continuing this journey?

  • What are the main emotions I’ve experienced during this process: confidence, discomfort, liberation, ...?

  • Am I noticing a trend in how I feel about being authentic?

Let's also celebrate the progress I’ve made, no matter how small. Remind myself that this is a process, and I’m moving in the right direction. This program is just the beginning. To truly anchor the habit of authenticity, science shows that I need to continue practicing for at least 3 weeks. 

Over time, I’ll find it easier to be myself, and the discomfort will fade as authenticity becomes second nature. It is about creating space for me to be.

Table of content


  • Be myself

  • Be accountable

  • Be one

  • The 2 millimeters rule

Next - intro
Previous - tips

Reflecting back on this experience:

  • What worked well?

  • What will you change with the next Puzzle piece?

Be kind to yourself!
Habits come and go: what matters is to be directionally correct.
It is OK to come back to a Puzzle piece you have already tackled, or to take more time to anchor a habit.
Do as it suits you best.

THE 2 MILLIMETERS RULE


What this tip is about:


How to practice this tip?

At times, small steps make a big impact. This statement applies perfectly to this tip! It’s a small learning that can have a significant impact on my life.


We often say that people dealing with issues tend to carry the world on their shoulders. This expression originates from the fact that when we’re not well, our shoulders and head often drop. Like turtles carrying their burdens on their backs, we keep on returning to our challenges so often that they begin to feel like home.


The two-millimeter rule is a simple gesture that can change my life. This tip demonstrates that by adjusting my body posture, I can feel entirely different. 

I will experience occupying space differently, and my body will positively influence my self-confidence.


To begin, I need to find the point where my collarbone flexes, about 2 centimeters above my sternum.


Once I locate it, I shall place my index and middle fingers together on that spot and leave them there. 

Now imagine that a string is attached to this point. 

The string extends upward diagonal from me, pulling this spot on my chest forward and up. As someone pulls the string, this point—along with my fingers—moves upward and outward, causing my shoulders and my arms to go back. It feels as if I am lifting my chest up and out, pulling my shoulders and arms backward. 

When the string is released, I can return to my normal posture. Imagine being like a puppet, with my chest moving out and back to its initial position as commanded. I should repeat this motion—chest out and up, then back to my normal posture—several times.


Once I’ve practiced this gesture, keeping my fingers on my chest, I want to observe how I feel. 

Set aside the fact that it may feel unnatural or slightly uncomfortable at first. Here is what I may notice with these two postures:

  • My normal position feels neutral—just how I am, without anything particularly noticeable.

  • When my chest is up and forward, I feel bigger, as if I occupy more space. Along with this sensation, I feel stronger and more confident.

Changing my posture by just two millimeters revolutionizes how I view myself. My body feeds my mind a sense of strength and presence.

Picture entering meetings in this posture. Envision having difficult conversations with my chest up. Imagine living my life with more confidence. 


My body influences how I feel, and how I feel influences how I act and speak. I shall remember this simple posture and practice it whenever I can. It boosts my inner strength and projects confidence to others.

This step-by-step guide introduces the "two-millimeter rule," a simple yet powerful technique to enhance confidence and presence by making a small adjustment to my posture. 

The goal is to use my body to influence how I feel—projecting strength and boosting my self-confidence. By integrating this practice into my daily life, I can build a stronger connection between my body and mind, allowing me to feel more grounded and empowered in any situation.



Step 1: Find the starting point
  • Stand comfortably in a quiet space where I won’t be distracted.

  • Locate the point about 2 centimeters above my sternum where my collarbone flexes.

  • Place my index and middle fingers together on this spot and keep them there.


Step 2: Visualize a string
  • Imagine a string attached to this point, extending upward and diagonally in front of me.

  • Picture someone gently pulling the string upward, causing this point on my chest (along with my fingers) to move forward and upward.

Step 3: Feel the movement


  • As the string pulls, notice how my chest lifts, my shoulders naturally roll back, and my arms shift slightly backward.

  • Hold this position for a moment and observe how my body feels.

  • Return to the initial posture and release the imaginary string, allowing my chest and shoulders to return to their initial position.

  • Move a few time my chest out and back to its neutral state.

  • Pay attention to how this feels in my body each time I adjust my posture.


Step 4: Observe the impact

Keeping my fingers on my chest, reflect on how each posture makes me feel:

  • In my normal position, do I feel neutral or unnoticed?

  • When my chest is lifted, do I feel how much bigger I am, as if I occupy more space? Do I feel the strenght and self-confidence that this posture carries? Settle in for a minute, both in the posture and in the feelings it carries.

Step 5: Integrate the posture into daily life

Begin applying this posture in real-life scenarios. 

Each time I adjust my posture, notice the boost in inner strength and the confidence it projects to others.


For instance, stand tall and lift my chest when walking down the street. Enter meetings or social situations with my chest up and shoulders back. Use this posture in challenging conversations to feel more grounded and confident.


After the facts, acknowledge how my body influences my feelings, and how my feelings shape my actions and words.

Practice this simple posture adjustment regularly. The more I repeat it, the more natural it will feel, becoming a powerful tool I can use to project confidence and feel strong in any situation.

Turn this small change into a ripple effect: a small change which will make a big difference in how I perceive myself and approach life.

BE ONE


What this tip is about:


How to practice this tip?

We are a lot more than we think.

At our core, we are thoughts, emotions, words, and actions.


And whether we like it or not, consciously or unconsciously, all of these elements are aligned.


It all starts with having an opinion. We see something, and a thought arises. It could be as simple as seeing a tree and identifying it as such because it matches our definition of a tree. At this stage, we are already judging the situation or person, placing it into categories we know.


So, it begins with us thinking about something.


Next, we associate an emotion with that thought. For instance, if I like trees, I’ll feel happy seeing one. Or, if I worry about the climate, I might feel sad at the thought that soon there might be fewer trees.


From there, we express something about it, and our words reflect what we think and feel.
For example, if I like trees, I might say something nice about the beautiful tree I see. On the other hand, if I’m worried, I might comment that we should appreciate this tree now because soon there might not be any left.


Finally, we act. Continuing the tree example, seeing a tree might bring a smile to my face. Or I might go hug the tree, thinking I should enjoy it while I can.


This entire chain of events—thoughts to emotions to words to actions—often happens unconsciously.
We don’t realize how much we’re driven by our beliefs. Our beliefs sit at the beginning of this chain and shape everything that follows.


If I want to break this chain when it doesn’t serve me, the first step to change is awareness.


Whenever I catch myself saying or doing something that doesn’t serve me well, I need to stop and recognize it. Acknowledge what’s happening and work on changing it by addressing my beliefs. After all, it’s my beliefs that shape my emotions, words, and actions. It’s all connected.


Let’s take an example:
I find myself thinking that people are very negative these days, and I complain about it all day long. Ironically, I’m now part of the negativity I dislike. Since I judge negative people as annoying, I’m not very proud of myself either!


To change my belief, I need to question it deeply, peeling back the layers until I reach its root cause.
For example:

  • Why are negative people annoying? Because they complain all the time.

  • Why do they complain all the time? Because they don’t get what they want.

  • Why don’t they get what they want? Because they don’t ask for it.
    And so on, until I reach the bottom of the belief.

Often, the root belief I uncover has little to do with the initial situation, and that’s OK. What matters is reaching the final answer—when there are no more questions to ask.


Once I’ve identified the root belief, I need to reframe it into its positive opposite.
In this example, the new belief could be: “People get what they want when they ask for it.”


When I establish this new belief, I will feel a weight lifted off my shoulders. That’s the sign I’ve successfully planted a new belief.

I might need to remind myself of this belief a few times since I’ve carried the old one for years. It may not disappear overnight, but I’m on the right path. And as evidence, I will begin to notice that my words, emotions, and actions shift naturally to align with my new thought.

We are more than we think—thoughts, emotions, words, and actions all aligned. These elements are deeply connected to our beliefs, shaping how we see the world and respond to it. 

In this 7 days program, I follow the steps to transform my beliefs, and accordingly how I speak, feel and act.



Day 1: Awareness 
  1. Observe my actions and words throughout the day. Write down any moment when something I said or did felt uncomfortable or misaligned with who I want to be.
    Example: “I snapped at someone for asking a question.”

  2. Reflect on what belief might have driven that action or word.
    Ask myself what triggered why I acted this way? For instance it could be that the person asked without saying "please", and I hate impolite people. 

  3. Accept that this belief might have served a purpose in the past but may no longer suit me.
    And be kind to myself —this belief has helped me for years and was formed for a good reason, even if it no longer serves me now.



Day 2-6: Question and Reframe


1. Having taken a step back from one event which occured on Day 1, revisit the beliefs I identified and double check: is this thought still helping or hurting me? Do I want to keep holding on to it?


2. If the belief feels too big to let go, it’s OK to keep it for now. Simply being aware of it is a significant step forward, and park it until I am ready for it. 

For beliefs I am ready to change, I shall follow these steps: 

  • Question the rationale of my initial thinking, until I get to the bottom of it. Ask as many "why" questions as needed, and be prepared to land on an answer that has very little in common with the initial statement. Forinstance, I could start with "I hate when people are impolite", and end up with "Impolite people make me feel worhtless. Why? Because when you see someone, you do say please. If they don't say it, it means I don't exist". So my deep belief is that "I don't exist unless people say please".

  • Then I should work on this sentence and rephrase it into its opposite and empowering alternatives.
    In the above example, the opposite belief is that "I always exist, even when people don't say please". Another example of an old belief could be that “I have to handle everything myself.”. And my new belief becomes: “It’s OK to ask for help—it makes me more effective and less stressed.”

  • I will experience that I spotted it as I will feel a weight falling off my shoulders. That is the sign that an old belief is gone, and a new one replaced it. Do note that I need a new one for the old one to go - else why would it?!

During these days, practice catching my limiting beliefs and rephrase them as much as possible. Acknowledge all the progress I am making along the way, as there is no such thing as small wins. 

Also, changing how we talk and behave may bring fear or resistance, and this is normal. I shall stick to my decision and practice consistently.




Day 7: Reinforce and Assess


1. Reflect on the past days:

- How often did I notice old habits coming back?

- How did it feel to practice the new belief?
- Were there any moments when the new belief brought positive outcomes?

2. Reaffirm my commitment towards my new beliefs and keep moving forward.
When resistance arises, remind myself why I chose this path and how it has already benefiting you.

By staying committed, I'll find myself naturally aligned with my redefined beliefs, creating a life that reflects the best version of myself. Keep practising this tip for another 3 weeks minimum, as science shows it is the time it takes to fully anchor a habit. 

LIVE WELL !

More challenges?

Come back to the Puzzle as you see fit

Seeking for inspiration?

Go through Thoughts and People’s stories to find out how others have leverage the Puzzle to solve their challenge

WHAT NEXT?!

BE ACCOUNTABLE


What this tip is about:


How to practice this tip?

I am a lot more than I think.
And that comes with rights and duties.
The right to be a lot.
And the duty to use it well.


Being more than we think means we are incredibly resourceful. The question is: how do we use these resources?
We can make our lives either miserable or beautiful. We are both our best friend and worst enemy, and trust me, both coexist within us. I can’t have one without the other.


If I’m here now, we're assuming it is because, lately, I’ve been more of my worst enemy.
So let’s focus on that.


First and foremost, emotions are mine to create

I am the only one who can trigger my emotions.
That is a crucial statement, so let’s double down on it: no one has the power to create my emotions but me.

It might feel like life or others are poking me—and maybe they are.
But how I feel is entirely in my hands. My emotions are a resource that is solely under my control.

For instance, someone might try to make me angry, but only I can make myself feel anger.
I am the one doing it. Not the other person. 

I make me feel.


With this information in mind, each time I feel an emotion I don’t like, I need to remind myself: I’m doing this to me.
Not the people around me. Not the circumstances. Just me.

And while I can’t control all my emotions (nor should I—otherwise, I’d be a robot, which isn’t the point of this tip!), this truth means something powerful: if I can create this feeling, I can also create a different one. One that serves me better.


So the next time I’m uncomfortable with a feeling I’ve created, I’ll start by being aware of it.
I’ll acknowledge that I am generating this emotion.


To release it, I shall proceed as follows: 

1. Find a quiet space. 

2. Close my eyes, and sit with the feeling. No matter how uncomfortable it feels, I’ stay with it. I ocus my attention on it until it’s gone.


And here is what will happen: the emotion will go. 100%.

Once the emotion is gone, I should savor the moment.
And feel proud of myself, as it takes courage when I start practicing this tip. 

Now that I’ve experienced it, I know I can do it again every time I need to, and that it is without danger. 

This 7 days program combines acknowledging and releasing emotions with taking responsibility for them. 

Over the next days, I will actively observe my emotions, identify their triggers, and be accountable for how I feel. By the end of this week, I’ll better understand my emotions and take the first steps toward mastering them. 



Day 1: Understand that emotions are mine to create
  1. Acknowledge the truth: Every emotion I feel is created by me. External factors might seem to trigger my emotions, but I am the one who ultimately decides how I feel. No one else has that power.

  2. Reflect: Throughout the day, pay attention to emotions as they arise. Count the positive and negative ones. And each time I notice a feeling I dislike, I shall remind myself: “I created this feeling, and I have the power to change it.”

Action

  • By the end of the day, count how many times I created positive feelings versus those which made me uncomfortable. See where the balance is

  • Also, capture how many times I truly felt the emotion was coming from me, versus created by external circumstances. For all the ones where I believe someone else did it, acknowledge that my Ego is behind the trick: it is trying to protect me, sticking to the knowledge we always shared. Because it may be uncomfortable, but at least we know it! So I shall thank my Ego for its good intents.... and keep on practicing before it will pay out.


Days 2-6: Record my emotions and take responsibility


  1. Be kind to myself: Each time I catch myself feeling an uncomfortable emotion, say to myself: “Next time, I’ll do better.” This simple statement encourages growth without judgment.

  2. Balance the exercise: Pay attention to each positive emotion I experienced. Take full responsibility for making myself feel good, too.

  3. Be grateful: also thank the uncomfortable emotions for being here. We need constract to know what good looks like. Plus if it wasn't there, what signal would I get that a situation is impacting me? It may not feel like it at first, but it is a gift to myself. 

  4. Let go of negative emotions: To do so, I shall follow these steps: 

  • Find a quiet space

  • Close my eyes and focus on my emotion. Be aware that letting it go means I am diggesting it. So it may grow before it goes. For instance I may need to cry before sadness goes, because there is something that made me sad and that I need to process. Or it could physically manifest in my body before it goes, such as for instance feeling a stone in my stomach if I am stressed. 

  • Stay with the emotion until it goes. Keeping in mind that if I stick with it, it always ends up the same way: the emotion does go. 

Be aware that when I practice for the first times, I might feel scared of what could happen if I focus on an emotion I dislike.

  • What if focusing on it makes it grow and overwhelms me?

  • What if I can’t handle it?

This is my Ego talking, trying to warn me of all the "what-ifs" to keep me from entering the unknown.
If my Ego interrupts, I shall thank it and refocus on the emotion. I’ll go back and forth as many times as needed, but I’ll stay with my emotion. I created this emotion—no one else did. And I’m wise enough not to harm myself with it.


Practice letting go of negative emotions as much as possible throughout the week, each time assessing at the end of the exercise: on a scale from 0 to 10, how intense is this feeling before I let it go? And on a scale from 0 to 10, how intense is it after I focused on it? 

Note that the more I practice, the better I will be at it. It is OK if I am not at 0 after practicing, though I should see an improvement between the two moments. 


Day 7: Reflect


On Day 7, let's make the time to take a step back and ensure this is good for me:

  1. Review the week: Count how many uncomfortable emotions I recorded versus positive ones.
    There is no rule nor trend to find. Some weeks I am loving it, others not - and that is OK. What matters is that I am aware of all these feelings, and better equipped to process the ones that negatively impact me. 

  2. Self-assessment: Reflect on how well I’ve taken care of myself this week.
    Am I acting as a good “parent” towards myself, being grateful for any feeling? Acknowledging good feelings and making the time to let the others go?

  3. Be patient and kind to myself: Emotional mastery is a journey, not a sprint. Every small step I take matters and will lead to lasting change.

Keep going for another 2 weeks. Science shows this is the time it takes to fully anchor a habbit. 

CONGRATULATIONS!

MYSELF

EGO

PRESENT

CONNECT

FILTER

COMPASS

PROTECTION

POLLUTION

RULES

MASTER

YOU ARE MASTERING THE TIPS RELATING TO THE PUZZLE PIECE "MYSELF IS MULTIPLE"!
WELL DONE!!

THE 2 MILLIMETERS RULE


What this tip is about:


How to practice this tip?

At times, small steps make a big impact. This statement applies perfectly to this tip! It’s a small learning that can have a significant impact on my life.


We often say that people dealing with issues tend to carry the world on their shoulders. This expression originates from the fact that when we’re not well, our shoulders and head often drop. Like turtles carrying their burdens on their backs, we keep on returning to our challenges so often that they begin to feel like home.


The two-millimeter rule is a simple gesture that can change my life. This tip demonstrates that by adjusting my body posture, I can feel entirely different. 

I will experience occupying space differently, and my body will positively influence my self-confidence.


To begin, I need to find the point where my collarbone flexes, about 2 centimeters above my sternum.


Once I locate it, I shall place my index and middle fingers together on that spot and leave them there. 

Now imagine that a string is attached to this point. 

The string extends upward diagonal from me, pulling this spot on my chest forward and up. As someone pulls the string, this point—along with my fingers—moves upward and outward, causing my shoulders and my arms to go back. It feels as if I am lifting my chest up and out, pulling my shoulders and arms backward. 

When the string is released, I can return to my normal posture. Imagine being like a puppet, with my chest moving out and back to its initial position as commanded. I should repeat this motion—chest out and up, then back to my normal posture—several times.


Once I’ve practiced this gesture, keeping my fingers on my chest, I want to observe how I feel. 

Set aside the fact that it may feel unnatural or slightly uncomfortable at first. Here is what I may notice with these two postures:

  • My normal position feels neutral—just how I am, without anything particularly noticeable.

  • When my chest is up and forward, I feel bigger, as if I occupy more space. Along with this sensation, I feel stronger and more confident.

Changing my posture by just two millimeters revolutionizes how I view myself. My body feeds my mind a sense of strength and presence.

Picture entering meetings in this posture. Envision having difficult conversations with my chest up. Imagine living my life with more confidence. 


My body influences how I feel, and how I feel influences how I act and speak. I shall remember this simple posture and practice it whenever I can. It boosts my inner strength and projects confidence to others.

This step-by-step guide introduces the "two-millimeter rule," a simple yet powerful technique to enhance confidence and presence by making a small adjustment to my posture. 

The goal is to use my body to influence how I feel—projecting strength and boosting my self-confidence. By integrating this practice into my daily life, I can build a stronger connection between my body and mind, allowing me to feel more grounded and empowered in any situation.



Step 1: Find the starting point
  • Stand comfortably in a quiet space where I won’t be distracted.

  • Locate the point about 2 centimeters above my sternum where my collarbone flexes.

  • Place my index and middle fingers together on this spot and keep them there.


Step 2: Visualize a string
  • Imagine a string attached to this point, extending upward and diagonally in front of me.

  • Picture someone gently pulling the string upward, causing this point on my chest (along with my fingers) to move forward and upward.

Step 3: Feel the movement


  • As the string pulls, notice how my chest lifts, my shoulders naturally roll back, and my arms shift slightly backward.

  • Hold this position for a moment and observe how my body feels.

  • Return to the initial posture and release the imaginary string, allowing my chest and shoulders to return to their initial position.

  • Move a few time my chest out and back to its neutral state.

  • Pay attention to how this feels in my body each time I adjust my posture.


Step 4: Observe the impact

Keeping my fingers on my chest, reflect on how each posture makes me feel:

  • In my normal position, do I feel neutral or unnoticed?

  • When my chest is lifted, do I feel how much bigger I am, as if I occupy more space? Do I feel the strenght and self-confidence that this posture carries? Settle in for a minute, both in the posture and in the feelings it carries.

Step 5: Integrate the posture into daily life

Begin applying this posture in real-life scenarios. 

Each time I adjust my posture, notice the boost in inner strength and the confidence it projects to others.


For instance, stand tall and lift my chest when walking down the street. Enter meetings or social situations with my chest up and shoulders back. Use this posture in challenging conversations to feel more grounded and confident.


After the facts, acknowledge how my body influences my feelings, and how my feelings shape my actions and words.

Practice this simple posture adjustment regularly. The more I repeat it, the more natural it will feel, becoming a powerful tool I can use to project confidence and feel strong in any situation.

Turn this small change into a ripple effect: a small change which will make a big difference in how I perceive myself and approach life.

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