5 Steps to Integrate What You Learn

When learning something new, it is important to integrate that learning into your body to harness the transformative power of it.

You’ll revisit lessons again and again. Sometimes you’ll feel like you “forgot.” But every time you come back, it goes deeper.

5 Steps to Integrate What You Learn

1. Pause for Digesting

After a moment of learning (a realization, a book, a coaching insight), ask:

• What stood out most to me?
• How does this apply to me, right now?
  Let it settle. Integration needs space, not speed.

2. Feel It in the Body

Knowledge lives in the mind. Integration lives in the body.
Ask:

• What sensation or emotion comes with this new truth?
• Can I breathe with it, move with it, embody it—even a little?
  Example: If you learn “I don’t have to earn my worth,” try sitting with an open chest or taking a walk where you repeat that truth aloud.

3. Practice in Tiny Ways

Pick one small, doable shift from what you learned.

• If you learned to be more playful: Do one silly thing each day.
• If you uncovered a limiting belief: Pause once a day and say a new belief instead.
  Small practices make big truths real.

4. Reflect Back, Often

At the end of the day or week, ask:

• How did I live this out today? Where did I forget it?
  You don’t need to be perfect—just aware. This is where growth begins.

5. Let Support Anchor You

Talk about it. Journal. Make reminders visual (sticky notes).
Integration is easier with reflection, repetition, and encouragement.

Download this FREE F.L.Y. Coaching Integration Tracker