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the small change TOOLKIT can help!

Welcome to the small change TOOLKIT, a set of transformational tools

designed to help women build and maintain a consciousness of health, one small change at a time

The small change Toolkit addresses the missing piece of the health and wellness puzzle – the spiritual piece: 

  • It’s based on the principle that health is more than the absence of disease. Health is the whole person

  • It focuses on the spiritual aspect of health, the piece that is overlooked individuals and the healthcare industry. 

  • Addressing the spiritual aspect of health connects you to your inner power, what I call divine power that resides in each of us. 

  • By tapping into your inner power, you change on the inside. When you change on the inside, everything changes. 

    • You begin to develop a consciousness of health:

      • You think healthy thoughts 

      • You let go of self-defeating and self-sabotaging behaviors 

      • You engage in life-enhancing behaviors 

      • Your social life improves

      • You feel better about yourself and life in general

      • You grow to understand that healthy thoughts and feelings lead to creativity and you begin to take charge of your health, one small change at a time

  • It targets women because in most communities, regardless of their socioeconomic status, women make health decisions for the family. When women are healthy, families and communities are more likely to be healthy

small change FACE-TO-FACE WORKSHOPS Offer a unique and affordable opportunity for women to “help themselves” to tools that enable them to develop a consciousness of health one small change at a time. 

All Workshops:   

  • Are 2-3 hour sessions that offer an intensive learning experience 

  • Engage the participant in learning through active participation 

  • Provide the opportunity to practice techniques or skills 

  • Renew motivation and increase confidence by offering immediate feedback

  • Provide an atmosphere to establish new friendships

  • Offer an opportunity to improve communication among peers

  • Create a sense of community or common purpose among participants 

  • Introduce new concepts and ways of thinking that encourage further investigation

  • Make learning fun 

  • Empower the participant to be their own best teacher

  • Are offered in small group settings (20 maximum) to organizations, worksites, faith groups, support groups, prisons, women transitioning from prison, colleges/universities, and anywhere women are ready to put wings on their dreams

  • Require 3 things, what I call small change the write way: 

    • A pen 

    • A journal or notebook

    • Signing a small change Commitment Form to spend a minimum of 30 minutes a day on activities that serve as the first step in putting wings on your dreams! 

GRATITUDE is the most powerful spiritual tool in The small change Toolkit because it impacts the whole person!

"Gratitude is its own energy field. When you acknowledge and are grateful for whatever you have, it allows more to be drawn to you and changes the way you experience life. Grace is transformative. The more grateful you are, the more grace mirrors the gratitude that you have.”                                                                                                                                                                                                                                 Oprah Winfrey

There isn’t a single person who can’t benefit from living a more grateful life. Why? Because just when you think you have everything under control, life throws you a curve ball GRATITUDE WILL KEEP YOU IN THE GAME!  

The Benefits of Gratitude: 

  • Connects you to your inner power

  • It’s transformative. It changes you on the inside. When you change on the inside, life changes

  • Leads to the development of a consciousness of health

  • Restores physical, mental, emotional, social, and spiritual well-being

  • Increases optimism 

  • Improves feelings of connection in times of loss or crises

  • Increases self-esteem

  • Decreases stress, anxiety, and depression

  • Improves relationships

  • Leads to deeper feelings of peace and harmony

  • Makes it easier to work with other tools in the toolkit

  • Sparks creativity

  • Prepares you to put wings on your dreams

Who can benefit from Gratitude? 
Anyone struggling with chronic medical conditions, addictions, transitioning from incarceration, students, teachers, caregivers, support groups, inmates, healthcare providers, employees, employers, and anyone looking to take charge of their health and live their best life

Gratitude Helps Individuals With Chronic Medical Conditions: 

  • Reduce anxiety

  • Manage stress 

  • Become more optimistic

  • Sleep better 

  • Focus on “here and now” instead of the past and future

  • Improve family relationships  

  • Exercise more self-control

  • Become better decision-makers 

  • Adopt healthier behaviors

  • Track symptoms and recognize triggers in order to keep them at bay

  • Identify and reduce negative thoughts and behaviors

  • Better navigate the healthcare system

  • Take charge of their health, one small change at a time

Gratitude Helps Students: 

  • Reduce anxiety 

  • Improve writing skills

  • Improve time management

  • Become more focused

  • Improve creativity

  • Set more realistic goals

  • Recognize talents/skills

  • Boost self-esteem

  • Develop a more positive self-image

  • Sleep better

  • Improve listening skills

  • Appreciate the value of education

  • Respect the versatile role of teachers

Gratitude Helps Inmates: 

  • Reduce aggression and the potential for violence

  • Cope with life-changing events

  • Reduce recidivism

  • Build resiliency

  • Reduce anxiety and manage stress 

  • Set more realistic goals

  • Recognize talents/skills

  • Improve creativity

  • Boost self-esteem

  • Develop a positive self-image

  • Sleep better

  • Improve mood and relationships

  • Let go of self-defeating thoughts and behaviors

  • Adopt life-enhancing behaviors

Gratitude Helps Employees: 

  • Increase productivity

  • Cut down on sick leave

  • Improve job satisfaction

  • Improve employee relations

  • Reduce workplace anxiety 

  • Improve time management

  • Become more optimistic

  • Find more meaning and purpose in work

  • Appreciate the job

  • Recognize talents and improve skills

  • Create a more loyal customer base

Gratitude Helps Individuals Transitioning From Incarceration: 

  • Reduce recidivism

  • Reduce anxiety and better manage stress

  • Become more focused

  • Set more realistic goals

  • Recognize talents/skills

  • Improve creativity

  • Boost self-esteem

  • Develop a positive self-image

  • Sleep better

  • Improve mood

  • Improve relationships

  • Think positive

  • Reduce aggression and the potential for violence

  • Better cope with life-changing events

  • Reduce materialism

  • Build resiliency

  • Adopt life-enhancing behaviors

Gratitude Helps Healthcare Providers and Caregivers:

  • Feel more connected to a strong network of support and encouragement

  • Reduce stress 

  • Improve productivity

  • Improve quality of patient services

  • Increase commitment to employers

  • Fewer employee sick days

  • Improve mental and emotional well-being 

  • Foster the adoption of healthier lifestyle habits

  • Sleep better

  • Improve management skills and responsibilities



“GRATITUDE: LEARN TO JOURNAL- LEARN TO THRIVE” the most powerful spiritual tool in The small change Toolkit because it impacts the whole person

“The starting point of discovering who you are, your gifts, your talents, your dreams, is being comfortable with yourself. Spend time alone. Write in a journal.”       

                                                                                                                     Robin Sharma

Workshop Learning Objectives:

  • Define Gratitude

  • Understand how Gratitude Journaling leads to grateful living

  • Practice Gratitude Journaling exercises

  • Identify physical, mental, emotional, social, and spiritual benefits of living grateful

  • Learn what it means to develop a consciousness of health

  • Learn the connection between gratitude and overall well-being


Workshop Takeaways: 

  • 2 Books: 

    • The Stroke That Touched My Heart 

    • The Stroke That Touched My Heart Gratitude Journal

  • 117 Gratitude Journaling Prompts 

  • Gratitude Journaling Tip sheets and Templates


the second most powerful spiritual tool in The small change Toolkit


"As I walked out the door toward the gate that would lead to my freedom, I knew that if I leave my bitterness and hatred behind me, I would still be in prison."

                                                                              Nelson Mandela

The benefits of Forgiveness:

  • Improved overall health and well-being

    • Less anxiety, stress, and hostility

    • Fewer symptoms of depression

    • Improved heart health

    • Lower blood pressure

    • Improved self-esteem

    • A stronger immune system

    • Lower risk of drug and alcohol abuse

    • Promotes healing

  • Healthier relationship with self 

  • Healthier relationships with others

Who can benefit from Forgiveness? 

  • Anyone who has suffered a minor or major grievance that results in emotional or physical pain that keeps them from living their best life.


Workshop learning objectives: 

  • Define Forgiveness

  • Understand how Forgiveness leads to improved health and well-being

  • Learn how Unforgiveness leads to Dis-ease

  • Understand how Gratitude fosters Forgiveness

  • Practice forgiveness exercises to overcome unresolved grievances

  • Learn how to forgive yourself first

Workshop Takeaways:

  • Forgiveness Tips, Worksheets and Templates



“Excessive or prolonged stress, particularly in the form of frustration, fear or anxiety, is distress, and it leads to disease.”                    

                                                                                        Gail C. Christopher


The benefits of Stress Management:

  • Improved overall health and well-being

    • Lower blood pressure

    • Lower heart rate

    • Improved mental health

    • Better sleep

    • Improved digestion

    • Reduced alcohol and drug dependency

  • Improved personal and work relationships

  • Happier home and work environment


Who can benefit from Stress Management?

  • Anyone living with high levels of stress that interfere with the ability to think clearly, function effectively, and enjoy life. 


Workshop learning objectives: 

  • Define stress

  • Recognize internal and external stress trigger points

  • Understand the connection between chronic stress and dis-ease

  • Understand how trauma impacts health and well-being

  • Identify the health benefits of stress management

  • Practice stress management exercises

  • Understand how Gratitude fosters stress management


Workshop Takeaways:

  • Stress Reduction Tips and Worksheets

  • Tips to Cope with Trauma



“We kill time. Time buries us.”                    Machado de Assis    


The benefits of Time Management:

  • Stress reduction

  • Improved quality of life, more time to enjoy leisurely things

  • Less procrastination

  • Increased productivity and efficiency

  • Improved quality of work

  • Increased  opportunities

  • Increased likelihood of achieving goals

  • Builds Self-confidence


Who can benefit from Time Management?

  • Employees, employers, students, anyone wanting to reduce stress and manage daily responsibilities more effectively 


Workshop learning objectives: 

  • Assessment of  habitual time management behaviors

  • Identifying key considerations for each behavior

  • Identifying time management habits that need to be changed

  • Developing a plan to improve time management behaviors


Workshop Takeaways:

  • SMART Goal-Setting Tips and Template

  • Tips to Prioritize Tasks 

  • Daily Activity Log and Weekly Planner Templates

  • Suggested Supplemental Reading List



“Setting goals is the first step in turning the invisible into the visible.”

                                                                                Tony Robbins

The benefits of Goal-setting:

  • Greater ability to focus on what is important

  • Increased productivity

  • Higher level of motivation

  • Accountability

  • Less procrastination

  • Improved self-image 

  • Maintain momentum 

  • Triggers new behaviors 

  • Increased likelihood of achieving success

  • Puts you in the driver’s seat

  • Prepares you to put wings on your dreams


Who can benefit from Goal-setting?

  • Anyone ready to commit to reaching their highest potential and live their best life, one small change at a time.  


Workshop learning objectives: 

  • Identify dreams and recognize passion 

  • Understand why dreams need wings

  • Understand the connection between passion, purpose, and dreams 

  • Understand what causes procrastination

  • Distinguish between realistic dreams and fantasy

  • Understand the value of commitment and setting priorities

  • Practice setting SMART goals to put wings on your dreams


Workshop Takeaways:

  • SMART Goal-Setting Tips and Templates

  • Tips to reduce procrastination

  • Tips to Prioritize Tasks

  • Tips on the role of Gratitude in putting wings on your dreams

  • Daily Activity Log

  • Suggested reading 

To schedule a workshop: Contact me

Contact Me:

Myrtle Russell 

P.O. Box 10642

Jackson, TN 38308


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