| Be aware | Introduction to GMT+. Participants select their preferred GMT+ ambassador character (3 choices). This character demonstrates errors and progress throughout the GMT+ program. Defining simple goals and complex goals. Defining short-term goals and long-term goals. GMT+ ambassador character: Introduce a situation where the character was not focussed on their overall goal and became distracted and made “slips”. The group discusses potential consequences and similar personal experiences Introduce the concepts of “zoning out” and “autopilot”; how they differ; and how they can lead to slips. Practicing present mindedness. Five-minute breath meditation script. Discuss how present mindedness can prevent “zoning out” and “autopilot” Introduce this week's journal activities. | Bouncer buzzer: participants are instructed that they are a bouncer at a venue and have been tasked to press their buzzer to let every name into the venue, except “David”. Names appear in succession. Task is designed to foster mistakes by pressing the buzzer for David. Mindfulness bracelet: participants weave their own GMT+ bracelet; mindfully being aware of this creative experience. They then wear the bracelet on their wrist as a reminder to practice GMT+ skills. Activity is designed as a visual leave behind reminder to encourage habitual use of GMT+ skills. | Signature on repeat: Participants detect when they slip into autopilot when writing their signature repetitively. They then draw their attention to deliberate changes to their signature. Zentangles: Participants draw repetitive shapes and notice when they have zoned out by detecting changes in the shape. Goal bubbles: Participants write their small and big goals in different areas of life (e.g., family, career, hobbies). Cone of awareness: Participants practice present-moment awareness and reflect on their thoughts while sitting silently for 5 min. Time to Reflect: Participants reflect on how they used different GMT+ skills that day (complete 3 × per week). |
| Pause | Recap previous material and discuss journal completion. Demonstrate how “slips” occur in a card sorting activity. Introduce “Pause” as a way to interrupt “zoning out” or being in “autopilot” mode. Discuss making a habit out of Pause. Participants are prompted to use their GMT+ bracelet as a reminder to Pause. Linking the breath to Pause (Pause then breathe), practicing breath meditation. Discuss how Pause could have helped the GMT+ ambassador character in week 1. Link Pause to emotionally aroused moments (“hot contexts”). Discuss character example of acting without thinking when emotionally aroused. Group discusses potential consequences and shares similar personal experiences. Discuss examples of everyday situations when it is important to Pause and breathe (e.g., when stressed or tired). Introduce this week's journal activities. | Cartoon card sorting: participants quickly divide cards into two piles according to a specific rule. This task demonstrates how slips can happen in routine tasks. The task is then repeated with a reminder to Pause to help reduce the number of slips made. Bouncer Buzzer: repeat bouncer task from Be Aware module, with occasional reminders to Pause to reduce the number of slips made. Facilitators highlight client progress from last week. | Draw your breath: Participants draw a continuous line to reflect the in-breath (draw upwards) and out-breath (draw downwards). This continues across the page, with the goal that the line becomes smoother, reflecting slower and more relaxed breaths. Body maps: Participants draw where they feel stress, anxiety, anger, or excitement in the body. These are cues of the autopilot taking over. Infinity meditation: Participants draw a repetitive shape and Pause, drawing a small mark, each time they have zoned out or entered autopilot. Dot-to-Dot (picture of a tiger): Participants are instructed to breathe and Pause after every five dots to maintain focus and avoid making an error in the drawing. Time to Reflect: Participants reflect on how they used different GMT+ skills that day (complete 3x per week). |
| Envision Goals | Recap previous material and discuss journal completion. Introduce “mental notes”, which are the goals in our working memory. These mental notes (goals) are fragile messages in our mind that can be overwritten by distractions. Participants learn to check their “mental notepad” to protect their main goal. Character examples of how distractions can cause us to neglect our goal if we're not actively focusing on it. Highlights practical (late for work) and emotional (strained relationships) consequences. Participants are taught how to become aware of distractions and to refocus on the main goal in their mental notepads. Envisioning short-term goals: Stating goals out loud and visualizing goals as words or pictures in the “mental notepad”. Participants visualize achieving short-term goals ahead of time. Introduce this week's journal activities. | Vintage travel card sorting: Participants sort the cards into two piles according to a specific rule. Distractor words are called out during the task and participants must note when the same word is called twice. The task is then repeated with a reminder to Pause to help reduce the number of slips made. Multitasking activity. A series of activities are introduced and participants are given a short time limit to complete the task. The main goal is to attempt each task and bonus points are provided if this goal is achieved. The task is designed to distract from the main goal as each task is detailed and time-consuming to complete. The multitasking activity is then repeated with the main goal explicitly highlighted as the key focus. Participants state the goal out loud before starting and occasionally throughout the task. Improved performance on the task is highlighted to the group. | Goal distractors: Participants consider their biggest goal distractors and ways to overcome these distractions (using GMT+ skills). Short-term goal: Participants write one goal for the next day and then visualize achieving it. They later reflect on whether this goal was achieved. Word search: Participants complete a word search and focus only on the goal words, ignoring various distractor words. Returning to goals: Participants practice returning to a specific goal multiple times throughout a task. This task is designed to encourage participants to frequently return to other goals during the day. Blackout poetry: Participants are tasked to black out all words in a short passage except five words that will form a short poem. Task is designed to train focussed attention and working memory. Time to Reflect: Participants reflect on how they used different GMT+ skills that day (complete 3 × per week). |
| Decide | Recap previous material and discuss journal completion. Introduce decision-making and long-term goals. Long-term goals can be interrupted when (1) there is uncertainty around what to do, or (2) when the decision is clear, but motivation is low. Using SMART goals to plan for long-term goals. Task-splitting long-term goals into manageable steps. Managing multiple long-term goals. Participants are prompted to consider their goal priorities and to create a hierarchy of most important to least important goals. Introduce Episodic Future Thinking (EFT) to visualize achieving long-term goals in order to aid short-term motivation. Recap of entire program: Participants are presented with different scenarios where characters have implemented some GMT+ strategies but have forgotten at least one important component. Participants discuss which GMT+ strategies could help the character. GMT+ ambassador character: Participants return to the GMT+ character they selected and offer suggestions to prevent the initial slips this character faced in session 1. Summarize key content of GMT+ and introduce this week's journal activities. | SMART goals: Participants create SMART goals for a goal that they would like to achieve in the next 6 months. The goal should be Specific, Measurable, Achievable, Relevant, and Time specific. Activity is designed to help participants with long-term goals when they are unsure about where to start. Daily planner: Participants create a daily planner to manage multiple long-term goals. Designed to avoid goal-neglect when there are multiple important long-term goals. Episodic Future Thinking exercise. Participants envision a future experience of achieving a goal in 3 months. Guided future meditation exercise to evoke rich detail about the experience of achieving a future goal. | SMART goals: Participants create a SMART goal for a goal that they would like to achieve in 1 month. Goal distractors: Participants consider distractors that may interfere with achieving long-term goals when they feel triggered toward using substances. They reflect on different GMT+ skills that can help to manage distractors. Relationship goals: Participants creatively reflect on a future relationship goal by drawing a picture. Visualize: Episodic Future Thinking activity to reflect on detailed aspects of achieving a future goal. Designed to help participants to pre-experience this feeling of goal achievement. Time to Reflect: Participants reflect on how they used different GMT+ skills that day (complete 3 × per week). |