Table of Contents
Introduction 1
Chapter 1 Getting Started 5
My Money Story 5
Money and Anxiety 6
Distraction-Free Zone 7
Setting Intentions 8
Come Up with Your Intention 9
Start from the Beginning 10
Your Relationship with Money 11
Checking In with Your Body 12
Simple Grounding Exercise 13
Your Money Story 14
Recall a Mind/Body Money Story 15
Money Story Journaling 17
Money Script Self-Assessment 18
Your Money Persona 19
Money Strengths and Challenges 22
Chapter 2 Anxiety 23
Clinical vs. Typical Anxiety 23
Anxiety and the Body 24
Find Your Symptoms 25
Calm Your Mind 26
Common Cognitive Distortions 26
Decision Fatigue 29
Reduce Financial Decision Fatigue 32
Anxiety and Emotional Actions 32
Identifying Anxious Actions 33
Using CBT for Anxious Financial Thoughts, Feelings, and Actions 34
Reframe Anxious Thoughts 36
Learn to Calm Your Body 38
Using Opposites to Tackle Anxiety 38
Using Labeling and Logic 39
Learn New Behaviors 40
Practice Learning Learn New Behaviors 40
Chapter 3 Personal Finance 101 43
Definitions 43
Vocabulary Quiz 45
Get to Know Your Dollars 46
Spending Log and Questions 47
Spending Plan 49
Now-We-Are-Getting-Fancy Terms 51
Vocabulary Matching 54
Retirement 55
Fill in the Blanks Wrap-Up 56
Chapter 4 Values 59
The Emotional Side of Money 60
Find MY Values 60
Spending in Line with My Values 64
Personal Assets 66
Consider Your Personal Assets 66
Beyond the Money 67
Thinking Beyond the Money 68
Start with Spending 71
Reframe Expense Categories 71
Saving and Investing 72
Being Intentional with Finances 73
Financial Checklist: Are You Ready to Help Others? 74
Chapter 5 See It In Action: Spending Plans 75
50/30/20 Plan 75
Example Time with J'nay 76
Fit the 50/30/20 78
80/20 Plan 78
The Kakeibo Approach 80
The No-Budget Budget 83
Chapter 6 Calming Your Body And Mind 87
Unhealthy Coping 88
My Procrastination Spiral 91
Identify Your Procrastination vs. Healthy Distraction 92
Coach Yourself through Procrastination 93
Accountability Partners 94
Mini Tasks 95
Interrupt Ruminative Thoughts 97
Healthy Coping 99
Daily Coping Skills Routine 99
Box Breathing 103
Morning Stretch 103
Alternate Nostril Breathing 103
Identifying the Body's Signals 104
Calming Your Mind 109
Financial Anxiety Thought Log 109
Chapter 7 Being Social With Financial Anxiety 111
How to Have Fun without Reaching for Your Wallet 112
Paid Activity and Free Activity 113
Gamify It 114
Money Talks 116
Warm Email 117
Cold Email 117
Awkward Conversations 117
Challenge Jumping to Conclusions 118
Texting Templates 120
Chapter 8 Looking Forward 123
Smart Goals 123
Smart Goals 125
Invest in Future You 125
New Money Mantra: Get Rid of Money Baggage 126
Dream Big 128
My Big Financial Goals 128
Plan for the Future 130
Steps to Avoid Lifestyle Creep 131
Plan for Raises and/or Bonuses 131
Mind Your Triggers 133
Chapter 9 Accidents Happen 135
Embracing Failure 136
Learned Behaviors 137
Learned Fear of Failure 138
Financial Reinforcement 139
Perfection and Failure 140
Mantras for Striving 141
Motivational Interviewing 141
What Is Your Motivation to Change? 144
Stages of Change 146
Think About Your Stage of Change 148
Fostering Resilience 148
Conclusion 151
Resources 154
Bibliography 155
Acknowledgments 157
About The Author 159
