How to retire Modules

Module Workbook Exercises
Select the workbook exercises for your respective module below.

Work through the questions by scrolling down and completing each section in order. Your responses save automatically as you go.

When you’ve finished this module, be sure to click Submit to maintain a complete record of all your responses before moving on to the next module.

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Workbook Module

Module 2
YOUR THINKING PLACE
We do this first because it’s the step that unlocks the rest. We are creatures of habit. Finding your Thinking Place is about creating a good habit to help you with this course.

Your Thinking Place is, as you might have guessed, a place where you’ve got the time and space to think. For some of you it’s going to be a busy place like a coffee shop or restaurant. For others it’s going to be a quiet public place like a library or park. Then there are those of you who, like Max, find places with other people entirely too distracting.
If you already know, or have a hunch where Your Thinking Place is - go there if you can. If you’re stumped - what physical spaces make you feel good and relaxed?
SETTING THE MOOD
Now that you’ve got your Thinking Place, it’s time to add a little ambiance…. The goal is to add as many things as you can to your Thinking Place that will help you relax and think.

Like Max mentioned, if your Thinking Place is a public space - like a coffee shop or library - some of these methods might be out of your control and/or possibly illegal.
(If a glass of wine is something that helps you relax and think - please, please, please - don’t bring your glass of wine to the library.)

But, even if your Thinking Place is a public space, there are still plenty of ways you can set the mood.
Is there something you can listen to,favorite piece of music/album/song/playlist/genre that you can use to help setthe mood?
What are a few things you could have onhand to eat (a sweet or salty treat) or drink( coffee, tea, beer, wine, old fashioned,etc.) that could help?
Do you have a piece of art, a photograph orpainting, that always brings a smile to yourface?
What about scents? Is there are particularsmell you enjoy? Would it be possible toadd this to your Thinking Place?
Lastly - physical comfort - if it’s chilly,have a layer or a jacket handy. It can behard to concentrate and focus if you’re toocold or too hot
YOUR REFLECTION TOOL
Here again, you’ve got a choice. Go with whichever one seems the easiest - because the easier it is - the more likely you’re going to use it. One isn’t better than the other.

All we want to know is:

Are you a writer or a talker?

Are you going to get the most of out this course by writing/typing your answers or by speaking them aloud to voice memo app on your phone?
Reminders
Remember what Gary said during the class. Some days his Thinking Place is a crowded coffee shop and on others it’s a quieter setting. So, when you get to your Thinking Place on a given day and it’s not working out - try some place else.

Same goes for all the ambiance when you Set The Mood.

And, if one day you feel like talking instead of writing or writing instead of talking - that’s fine too.
INSIGHTS

Module 3
where you’re at today
What does retirement mean to you? Right now, this very moment.
When you hear the word retirement, what comes up for you? Are there images, flashes ofmemory? Sights? Sounds? Random words? Give yourself a few minutes and come back to thevideo when you’ve done.
What makes you want to retire?
What makes you not want to retire?
INSIGHTS

Module 4
eliminating what limits you
ORIGIN STORY
Where did your ideas and beliefs about retirement come from? Did you get them from a specificperson? If so - who? Was it culture? Religion? Some place else?
HOW YOUR BELIEFS MAKE YOU FEEL
Now we’re going to see how your beliefs make you feel. Looking at your beliefs aboutretirement - can you recognize which are crappy and make you feel bad or scared? If so -that’s great! Jot them down below.
INDIANA JONESING YOUR BELIEFS
Now that you’ve got your list - it’s time to try something new. We want you to take each crappy and limiting idea and belief about retirement and Indiana Jones it. Come up with a different idea/belief that is healthy, constructive, and makes you feel excited, happy, or calm. Here are a few examples…

I’m going to be bored out of my mind becomes I’m going to have a million fun things to do.

I’m going to get sick and die when I retire becomes I’m going to be healthy and live a long retired life.

Retirement is the end of my life becomes Retirement is the beginning of the best part of my life.

Now you try…
Old Beliefs
New Beliefs
IF/WHEN/THEN STATEMENT
Your beliefs are just habits of thought you’ve practiced for awhile.

Changing a habit has 4 simple, but not easy, step.
1. Realize when you’re doing the habit you want to change.
2. Stopping.
3. Doing something different.
4. Repeating as often as necessary.
If/When/Then statements are powerful tools for habit change. They prime your mind to be on the lookout for times when you’re actively doing what it is you want to change.

Choose ONE of your limiting ideas and beliefs about retirement and fill out the sentence below
If and when I am believing and acting like
about retirement - THEN - I will notice what I’m doing, celebrate that I caught myself, rememberto be kind to myself, and think
instead
BIKE RIDE TO THE WOODS
In the module, Gary talks about a visualization technique he uses to help him with his limiting beliefs. When he finds a belief he wants to change this is what he does.

Say “Thank you for sharing”
- then -
Close your eyes and imagine a ladder that goes up to the sky.
See yourself climbing.
Rung after rung.
Until you reach the top.
There you find a vast expanse of land and a bicycle.
Get onto the bike and start riding.
Pedaling and pedaling.
Until you reach a forest.
Once you get there, pick a place you like and stop.
Take out a shovel and see yourself digging a hole.
After it’s dug, imagine yourself pulling the belief or thought from your mind.
Place it in the hole.
Begin scooping the dirt back on top of it.
After you finish burying your belief, see yourself plant a seed,
Watch in awe as beautiful tree sprouts and grows.
(It can be a fruit tree, a pine tree, a maple, or oak - whatever kind of tree you like!)
When it’s done growing, take a moment to admire your tree.
Then - hop back on your bike.
Ride back to your ladder and climb back into yourself.
Be sure to end this meditation/visualization with by saying “thank you.”
EXTRA: RESOURCES FOR LIMITING BELIEFS
As we said, this stuff is tricky and pesky. Remember to be gentle with yourself. You’re setting out to change a habit you’ve been unknowingly practicing for quite possibly many, many decades. It’s not likely to happen overnight.

But that doesn’t mean it can’t or won’t happen at all. Below are some resources that have worked for us, or people we know, over the years. Don’t be afraid to dig into any or all of these and see which ones work well for you.

Bryon Katie’s - The Work - https://thework.com/instruction-the-work-byron-katie/

World renowned teacher

Jimmy Mack - Not as renowned as Byron Katie. Jimmy is an energy healer who has his own thoughts on changing limiting beliefs.

His website - https://jimmymackhealing.com/

Video of him demonstrating his technique - https://youtu.be/daJ3GO9E7U8

Other Smart People’s Ideas On Belief Change

Martin Seligman - Father of Positive Psychology Bio:

https://ppc.sas.upenn.edu/people/martin-ep-seligman
1. Recognize when you are thinking thoughts that support your Old Belief.
2. Imagine this was something that someone else said, someone who’s job it is to make you miserable.
3. Then realistically dispute your Old Belief with evidence.
4. Do this every time your Old Belief comes up.
From - The Happiness Lab, Season 6, The Man Who Invented Happiness Science: Marty Seligman
Derick Sivers - Polymath creator - Bio: https://sive.rs/

His process for changing beliefs is similar
1. Write down your Old Belief.
2. Sit with it, read it out loud, and examine how it makes you feel.
3. Decide to change it.
4. Gather evidence and tell your friends. Come up with ideas on your own that support your
  new belief and then speak to your close friends. Tell them you’re in the process of changing
  an Old Belief into a New Belief and you’d like some help. See if they come up with evidence
  you didn’t think of.
5. Take actions that support your New Belief - BEFORE YOU ACTUALLY BELIEVE IT - in order
  to further reinforce and internalize it
From - The Tim Ferriss Show, episode #668
Insights

Module 5
the retirement of your dreams
PIE IN THE SKY
What does your dream retirement look like? Who are you spending time with? How much? Whatkinds of things are you doing? When? With who? How often?
A DAY IN THE LIFE
Zooming in a little bit - think about what your perfect retired day looks like. What time do you wakeup? Where do you wake up? What time to you go to bed? What things fill your day?
INSIGHTS

Module 6
use what worked at work the 3 Ms
RETIREMENT ROLE MODEL
Close your eyes. Take a breath. Say to yourself - “Who is living their best retired life?” List theperson/people below.
Of the are people on your list - rank in order, which of them you think would be the most willing and fun to talk to about retirement.
1.
2.
3.
4.
Do you have their contact information?

YesNo
If you don’t - what steps would you need to take,who would you need to talk to, in order to getahold of the people on your list?
REVIEW YOUR WINS
Think back over your last few days. What are you proud of yourself for? What have youaccomplished? What’s worked out well for you? List ‘em all. The big, the small, and the silly
HOW DO YOU LIKE TO CELEBRATE?

Thinking back over your life, what are some ways you like to celebrate your Wins?
BIG WAYS
SMALL WAYS
INSIGHTS

Module 7
the mental game: mindset, endings, & transitions
WHY ARE YOU EXCITED?
When you think about retirement - what excites you the most?
WHY YOU’RE AFRAID
When you think about retirement - what scares you the most? What are you afraid of?
DRINK IN THE GOOD
Take a moment. Think of all the good times you had at work. Think of every thing you loved aboutyour job. What are you’re going to miss? When you’re ready - jot them down below.
OUT WITH THE BAD
Okay, now take a moment (or many moments). Think on all the things you absolutely will not missabout work. What annoying things are you thrilled you will never, ever have to do again?
GETTING GOOD AT GRIEF
There is no way this is your first ever major life transition. There is no way you’ve gotten this farin life without ever experiencing and managing grief. What sorts of things have worked well foryou in the past?
How can you apply what’s worked for you previously to this major life change? We encourage you tobe creative and think outside of the box. Remember Martin? The guy from the book who made uphis own ritual to let go of work? We want you to do that below.
INSIGHTS

Module 8
looking ahead, your WishList & retirement key
WISHLIST

Where have you always wanted to go? What have you always wanted to do, see, or experience? What do you want to learn? What haven’t you done that’s always called to you? What have you done once or twice and really want to do more?
Go big. Dream large. And don’t forget the small stuff!
RETIREMENT KEY

What is every single thing you HATE? At home? At work? On weekdays? On weekends? In life in general?

Air it all and leave no stone, no matter how petty, small, or silly unturned. How do you feel about folding laundry? Have you always secretly hated the Beatles? Awesome. Add them to your list.
YOUR HATES
Same question but this time, what do you LOVE?! What fills you up? What makes you fill good?

Again, it doesn’t matter how major or minor it is. Think about every facet of your life. Is it a new pair of socks? Crisp, clean sheets? The lemonade at that one place? You get the picture.
YOUR LOVES
Finally, your LIKES. These are things you certainly don’t hate, but you also aren’t super-passionate about either. The ones, you know, you just kind of like.
YOUR LIKES
INSIGHTS

Module 9
passion, pleasure, play and hobbies
JIMMY’S WAY

Look - we know this sound a little out there - but trust us. Your body is smart. This is a super simple trick to tap into its wisdom. All you have to do is…
1. Stand up.
2. Take a breath or two and get your balance.
3. Say quietly to yourself “My name is .”
4. Notice - did your weight shift and balance change?
Great! This is your YES. Now let’s find your NO.

This time - quietly ask yourself a question you know the answer to is NO. It can be “My name is Marco Esquandolas (or any fake name of your choosing).” It can be “I am sitting down.” If you are inside it can be “I am outside.” If you’re wearing socks it can be “I am barefoot.” The simpler the question - the better.

Did your weight shift and balance change?

Ok! Now that you know your NO and your YES

- it’s time to go through your WishList.

For each item, ask yourself “Is a passion?” and see what happens.
LYNDSEY’S LIST

Right here. Right now.
Bam-bam-bam-bam-bam
What are your 5 favorite things?
1.
2.
3.
4.
5.
BEST DAY OFF EVER

This isn’t the day off you’re used to having, the one full of paying bills and doing chores. We want you to imagine the perfect one.
The weather cooperates. The people in your life cooperate. Your cranky knee cooperates.

When all the work is done, and all your obligations met, and the is day is 100% yours, what does it look like?
MORNING
AFTERNOON
EVENING
HOBBY HELPER

This exercise is simple. You probably have some themes running through your WishList. Let’s find them! Open up your WishList. Read it. Are some items similar to others on your WishList?

Group the items that go together. Use the chart below.

Put each grouping of activities in its own row. Once your whole WishList is sorted - look over each row. What word or a phrase would make a good title for that grouping? Write it in the space below. There’s a good chance this is/could be a hobby. (Examples of group names - travel, music, family, golf, etc.)
Group Title
Group Title
Group Title
GARY’S QUESTIONS
No. You probably aren’t sitting in his office. But here’s a place you can answer Gary’s questions!When you retire - what does your first day look like?
What does your first week look like?
What does your first year look like?
EXTRA: GROWING DOWN

Real quick. No second guesses or judging. When is the last time you felt like a kid? What were you doing?
I was....
What else makes you feel like a kid?
GROWING DOWN
As you go about your life, anytime you’re doing something and you suddenly think to yourself, “I feel like a kid,” put it here.
EXTRA: PASSION FILTER

If Jimmy’s Way didn’t work for you - here’s something else you can try. It, too, involves paying attention to your body. This time we’re paying attention to your knee-jerk reactions.

Go to your WishList… Here’s what we want you to do:
1. Close your eyes.
2. Take a deep breathe or two.
3. Sink your awareness into your body.
4. When it’s there - open your eyes and say aloud the first item on your WishList.
Now - quick - what did you notice in your body when you read it? What reaction did you have? Goosebumps? A jolt of energy? Did you yawn and feel tired? Did an emotion come up?

Which one? Whatever you noticed in your body - make a note of it here
WHITELIST ITEMS
YOUR RESPONSE
Repeat the steps for each item on your WishList. Be sure to close your eyes and recenter before testing the next item on your WishList. Otherwise you may pick up on your body’s previous response.

Ps - Don’t forget your Loves from Module 8. Those are probably Passions. Also - use the insights at the end of the section if you run out of space.
EXTRA: YOUR PASSIONS

Congratulations! You’ve done a bunch of work. You’ve come up with tons of things you like to do. Let’s put them all in one place so they are easy to find!
THESE ARE SOME OF MY PASSIONS
INSIGHTS

Module 10
let’s talk best practices
DUNK A TOE

You’ve made a WishList. You have your Retirement Key. You’ve Grown Down. You’ve used the Passion Filter. You’ve got a sense of your hobbies.

After having done all this - what are you are most excited to do…
THESE ARE WHAT I’M MOST EXCITED TO DO.
Alright - now that you’re staring at what you’re most excited to do - how can you Dunk-a-toe in each theses?
What are some ways you could try before you buy and not commit a ton of resources? Get creative. You got this.
HOW CAN I DUNK A TOE IN EACH OF THESE?
INSIGHTS

Module 12
finding purpose
GIVING IN GOOD WAYS

Alright - time to get a little insight on how you like to give. Are you like Max and suck at giving physical gifts? Do you give incredible presents that leave people speechless? Somewhere in between? Let’s find out!
Think back over the last year… What have you done that brought joy to others or helped them?
Of all the ways you gave and helped, which felt the least like “work” or an “obligation?”
BUT YOU DON'T HAVE TO TAKE OUR WORD FOR IT

This is a link to a conversation between two functional medicine doctors. One is in his 40’s. The other is 102.

Check out what they have to say about the importance of Purpose…

https://drchatterjee.com/a-102-year-old-doctors-secrets-to-health-and-happiness-at-everyage-with-dr-gladys-mcgarey/

Here is a link to help find volunteer opportunities in your area…

https://www.justserve.org/

If it’s mentorship you’re after - try this - copy and paste the sentence below into your internet browser and hit “enter.”

“how to become a mentor near me”
INSIGHTS

Module 13
health & your first aid kit
RUG REPORT

We know, we know, we know. This sounds silly. But then again - being taken out by a rug sounds pretty silly too. (Besides, we just
talked about the importance of moving more.)
Take a stroll around your house. Go into every room. Look around and look down. If there’s a rug inthe room, note it below
Now that you’ve got your list - take a moment to think - who in your life might appreciate havingthis stylish silent killer?

IMMUNIZATIONS AND SCREENING

We know, we know, we know. This sounds silly. But then again - being taken out by a rug sounds pretty silly too. (Besides, we just
talked about the importance of moving more.)

Immunizations	Screenings
Tetanus	Skin
Flu	Colon
COVID	Breasts
Shingles	Prostate
Pneumonia

BREAK IN CASE OF EMERGENCY

To reiterate - do this exercise WHEN YOU ARE FEELING GOOD.

If you’re in a crumby place - now isn’t the time. Take a breather. Take a walk. Or a shower. Come back when you’re in a good place.

Go to your list of Passions at end of Module 9. Look over it. Which of these can you do at the drop of a hat, with little-to-no preparation or forethought?
Are there other activities you do, that you don’t consider Passions, that always seem to help you feel better? Examples: exercise, naps, sunshine, fresh air, etc.
THESE THINGS USUALLY DO THE TRICK
Is there a favorite song that makes you smile? What about a food? Is there a restaurant or dessert that soothes your soul? A movie or show? Is there a comedian that makes you lose it every time?
THESE HELP
Who are the people who fill you up the most? The ones that always leave you feeling better…
THESE ARE MY PEOPLE
Look over these lists so far. Come up with a plan that you can do any given day you feel crappy and need to pull the ripcord.
THIS IS MY EMERGENCY PLAN
MOVING EMOTIONS

According to Imperial College London these are some of the best ways to move emotions through your body.

Grief - crying/sobbing
Fear - trembling/cold perspiration
Anger - yelling/throwing a tantrum/stomping around
Embarrassment - full body laughter
Guilt - see anger or grief
Shame - full body laughter
Physical fatigue/muscle tension - deep yawning and stretching
90 DAYS REVIEW OF WINS

Take a moment. Think back over your last 3 months. What are you proud of? What good things happened? What went right? Write it all down.
WINS I'VE HAD
DON'T TAKE OUR WORK FOR IT

This article is written from the perspective of how adult children can help their aging parents.

https://www.theguardian.com/lifeandstyle/2023/oct/10/walks-tech-and-protein-how-to-parentyour-own-parents

GET IN TOUCH WITH JANE

Jane Kerschner is wonderful and would love to help.
Call her: 301.404.3099
Email: janekerschner6@gmail.com
Message: linkedin.com/in/jane-kerschner
INSIGHTS

Module 14
putting together your plan
NEED ASSESSMENT

Here is a list of needs you need to meet in your retirement:
1. Social connections
2. Identity
3. Value
4. Worth
5. Money
6. Structure
7. Passion
8. Purpose
Learning what you have about yourself - which of these is going to be the biggest struggle for you?
THIS IS GOING TO BE HARD
Why?
BECAUSE
Which of these do you think, hands-down, will be absolutely no problem for you?
I'VE GOT THIS
What makes you say that?
Having identified the extremes - lets get into the nitty gritty. How will you meet each need?
SOCIAL CONNECTIONS
IDENTITY
VALUE
WORTH
MONEY
STRUCTURE
PASSION
PURPOSE
SAMPLE WEEK

It’s time to put it all together! Guess what, those answers you just came up with in your Needs Assessment? Those are your Steps.

The specific activities you take to meet your needs.

Below is a sample week to help you schedule them.

Good rules to follow:
1. Do at least one thing each week for each need.
2. If you were vague in your Needs Assessment - you’re going to have to get more specific on your calendar.
Example: If, for “Social Connections” you wrote “Spend time with Aaron,” we’d like you to get more specific.
Coffee? Happy hour? Lunch? Pickelball? When will you see Aaron and what will you do?
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
INSIGHTS
Should be Empty:

Module Workbook Exercises

Module 2

YOUR THINKING PLACE

SETTING THE MOOD

YOUR REFLECTION TOOL

Reminders

Module 3

where you’re at today

Module 4

eliminating what limits you

ORIGIN STORY

HOW YOUR BELIEFS MAKE YOU FEEL

INDIANA JONESING YOUR BELIEFS

IF/WHEN/THEN STATEMENT

BIKE RIDE TO THE WOODS

EXTRA: RESOURCES FOR LIMITING BELIEFS

Module 5

the retirement of your dreams

PIE IN THE SKY

A DAY IN THE LIFE

Module 6

use what worked at work the 3 Ms

RETIREMENT ROLE MODEL

REVIEW YOUR WINS

HOW DO YOU LIKE TO CELEBRATE?

Module 7

the mental game: mindset, endings, & transitions

WHY ARE YOU EXCITED?

WHY YOU’RE AFRAID

DRINK IN THE GOOD

OUT WITH THE BAD

GETTING GOOD AT GRIEF

Module 8

looking ahead, your WishList & retirement key

WISHLIST

RETIREMENT KEY

Module 9

passion, pleasure, play and hobbies

JIMMY’S WAY

LYNDSEY’S LIST

BEST DAY OFF EVER

HOBBY HELPER

GARY’S QUESTIONS

EXTRA: GROWING DOWN

EXTRA: PASSION FILTER

EXTRA: YOUR PASSIONS

Module 10

let’s talk best practices

DUNK A TOE

Module 11

it’s a family affair

THE WHO

THE HOW

GETTING OUT OF TOWN

I’M MOVIN’ OUT

SETTING THEIR MOOD

KEEP IT NONVIOLENT

JOINT WISHLIST

THEIR DREAM RETIREMENT

Module 12

finding purpose

GIVING IN GOOD WAYS

BUT YOU DON'T HAVE TO TAKE OUR WORD FOR IT

Module 13

health & your first aid kit

RUG REPORT

IMMUNIZATIONS AND SCREENING

BREAK IN CASE OF EMERGENCY

MOVING EMOTIONS

90 DAYS REVIEW OF WINS

DON'T TAKE OUR WORK FOR IT

GET IN TOUCH WITH JANE

Module 14

putting together your plan

NEED ASSESSMENT

SAMPLE WEEK