The GF Lab Workbook

GF L B
THE
CREATE YOUR IDEAL FORMULA

HOW TO GET THE MOST OUT OF
THIS WORKSHOP
Be ready to go and ready to act

Make sure you have your workbook ready and the live
classes marked on your calendar every day! You're going to
learn a lot of new things this week and you're more likely to
remember them if you take notes.
Act like you're in the room with me

You signed up to this workshop to learn, grow, and get
motivated to make a change. So make sure you're paying
attention and limit the distractions around you. If you hear
something you like or think "That's me!", leave a comment
and let me know, whether you're watching live or a replay.
Include your friends

Invite a friend to join the workshop so you can share the
experience and learn together!
Connect with others

The best way to connect with others during this workshop is
to post in the Facebook group and share your thoughts,
experiences, and exercises along the way!
Knowing is one thing, doing is another

Nothing is going to change unless you start taking action. So
make sure you don't just listen and apply what you learn.
KATRIN BERNDT COACHING · THE GF LAB WORKSHOP 2021 2

GF SCIENTIST AFFIRMATIONS
I am a scientist, not a judge
When my brain says "I don't know", I take a guess
There is no such thing as "falling behind" this week
I will do my best every day
When I don't understand, I ask a question
When overwhelm comes up I think "Can I just..."
I choose to guide my brain with compassion, not force
I'm curious about what I will learn this week
This workshop is a gift I give myself
Nothing has gone wrong here
I'm not wrong or broken
I can do hard things
There is support to be given and to be received
How can I make this a fun and easy experience?

HOW THIS WORKSHOP WORKS
Watch the live classes every day

Mark your calendar and try to make it to as many live
classes as possible. But if you can't watch them live, make
sure you put some time aside to watch the replays!
Do the exercises in the workbook

This workbook is designed to walk you through the creation
of your ideal formula. It contains a lot of exercises,
journaling prompts, and information that is useful to have
when attending the classes.
Join the pop-up Facebook group

Learning is more fun when we do it together. Make sure
you join the Facebook group to connect with fellow
Girlfriend Scientists this week who are excited to learn and
create their ideal formulas.
Share with a friend

If you know of someone who would enjoy this workshop it's
not too late to invite them to join! Just send them the link
below and they'll be able to sign up right away.
Join at: katrinberndt.com/gflab

WORKSHOP SCHEDULE
INTRO
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 Q&A
April 25th, 5 PM (CEST): Kick-off
April 26th, 5 PM (CEST): Who is she?
April 27th, 5 PM (CEST): Her do's and don'ts
April 28th, 5 PM (CEST): Her feels
April 29th, 5 PM (CEST): The Big Brain Bonanza
April 30th, 5 PM (CEST): The Obstacles
May 1st, 5 PM (CEST): Q&A + How to Move Forward

WELCOME!
During our 5 days together I will teach you how to use a

role model to create an ideal formula for yourself and
actually start using it.
The human brain is incredibly smart and always makes

sure to have a job to focus on. If we don't consciously give
the brain a job to do, it'll find one on its own. 10 times out
of 10, that job is going to be to keep you alive and look out
for potential danger. That's usually how we end up
overthinking, feeling anxious, and not being able to change.
But there are ways for us to override that automatic

instinct. We need to learn how to plug in the prefrontal
cortex, the evolved, logical part of our human brain.
By creating an ideal girlfriend formula for yourself and

really understanding how that person thinks, feels, acts, and
what her life is like as a result, you are giving your brain a
new job to focus on. A new destination to work towards.
This workshop was born through an Instagram Q&A

session I had with my followers that really fascinated me. I
asked the question "Who is your girlfriend role model?" and
the answers were unanimous.
I present to you 'The Blake Lively Effect'.

THE BLAKE LIVELY EFFECT
Approximately 90% of those who replied to the question on

my Instagram story agreed that Blake Lively is the perfect
girlfriend. Why? Check out these reasons:
So what do these answers tell me about Blake Lively? Not

much, to be honest. We have no clue if these things are
true! But it does tell me a lot about these individuals, what
they desire, and what they value in a relationship.

WHO IS YOUR 'BLAKE LIVELY'?
During our kick-off live I encouraged you to pick your own

Blake Lively ahead of this workshop. It can be a celebrity
you look up to as a girlfriend, it can be a family member, or
an acquaintance you just think has an amazing relationship.
I know for some of you it might feel counter-productive or

uncomfortable to "compare yourself" to this person. That's
not the point of this exercise.
This workshop is all about you in the end, but it can be

very challenging for the brain to come up with an ideal
formula based on who you want to be, when your future
self is the ideal that we want to learn from. So a shortcut to
exploring the ideal self is to base our thoughts on another
person we like or look up to.
MY GIRLFRIEND ROLE MODEL IS:

YOUR THOUGHTS
ABOUT OTHER
PEOPLE HAVE
NOTHING TO DO
WITH THEM, AND
EVERYTHING TO
DO WITH YOU.
LET'S USE
THAT TO OUR
ADVANTAGE!

THE IDEAL FORMULA
The ideal girlfriend formula that we will be creating this

week consists of the following 4 things:
Thoughts and beliefs

What does she think about herself, her partner, her
relationship, her past, and her future? We need to
understand what stories she tells herself on a daily basis
and the impact of those stories.
Feelings
How does the ideal girlfriend feel in different situations and
why? What emotions does she like the most and what
emotions does she want to avoid in her life?
Behaviors
Understanding how the ideal girlfriend shows up, behaves,
treats herself and her partner is vital in order for you to
start showing up as her and acting as her in your life.
Results
What does the ideal girlfriend's life look like when she
thinks, feels, and acts this way in her life? What are the
results that this formula ultimately will create and why do
you want those results for yourself?

DAY 1: WHO IS SHE?
It's time to deep dive into the world of the ideal girlfriend!
Today we are going to explore what her life is like and why
you have chosen her as your role model for this workshop.
As you go through these exercises, avoid these two

traps that are guaranteed to get you stuck:
"I don't know". Not useful. If you don't know just take a
guess. Nothing bad will happen if you get it wrong.
"Nobody's perfect". Sure, we can all agree that nobody's

perfect, but that's not what this exercise is about. If you
don't think your role model is great in a specific area, make
something up or think of someone else who is.
Remember! This is not about the person you picked. These

exercises are designed to explore and uncover what you
ultimately want and value.
READY?
LET'S GO!

DAY 1: WHO IS SHE?
Notes from live class.

DAY 1: WHO IS SHE?
Why did you pick her as your girlfriend role model?

DAY 1: WHO IS SHE?
In what ways are you like her already now?
What do you need to work on to be more like her?

DAY 1: WHO IS SHE?
If we look into a crystal ball and find out that her relationship actually
lasted forever, what would be the secret to her success?
How do you think her partner describes her?

DAY 1: WHO IS SHE?
Why do you want to be the kind of girlfriend she is?
Why?
So that I can...
Why do you want that?
So that I can...
And why do you want that?
So that I can...
And why do you want that?
So that I can...

DAY 2: HER DO'S & DON'TS
Okay, now you've gotten a little more used to exploring

her world and what she's like. How does it feel? Good?
Weird? Creepy? Totally normal.
Today's exercise is going to challenge you a bit more

because now you need to explain how she acts and what
she does to create the life that you described yesterday.
What is required from a girlfriend who wants to have that

particular life and relationship? What does she do and what
does she make sure not to do?
Yesterday, you described things from an observing point

of view. Things an outsider can notice and appreciate.
Another person's actions are also somewhat visible to the
outside world, but you're going to have to explore and
define how she acts even when you can't see her.
READY?
LET'S GO!


How does she act and what does she do to create the life and the
relationship that you admire her for?

How does she act towards her partner and how does she treat them?
What does she do to nurture and care for the relationship?

How does she act during an argument or conflict?
How does she act when she's having a really bad day?

What are some things she never does?
What does she do when she feels insecure, sad, anxious, or jealous?

DAY 3: HER EMOTIONAL LIFE
I think you're ready for a challenge. Today, we are going

to dive into her emotional life. This is a part of her that you
might think you can see as an outsider from time to time,
but most of our emotions are not visible to the world.
That means that you're going to have to challenge

yourself to understand and explore the emotions she feels
based on the actions she takes. We want to understand how
she feels when she shows up the way you described that
she shows up during yesterday's exercise.
Perhaps it goes without saying, but this exercise is not

meant for you to check all the boxes and get an award for
guessing her emotions correctly. Her true emotions don't
matter as much as your interpretation of them does.
READY?
LET'S GO!


What are her top 3 emotions on a regular basis?
When she thinks about her partner, how does she feel?

Look at the actions she takes to create the life and relationship she
wants. What feelings allow her to show up that way?
What emotions does she not want to feel and why?

DAY 4: THE BIG BRAIN BONANZA
We've explored what her life is like, we've explored how

she acts to create that life, we have even explored her
emotions that lead to those actions. Now it's time to dive
into the most challenging part to explore: her brain.
Now we want to understand what she thinks about her

relationship and partner, what she believes to be true, and
how she identifies herself in order to feel the way you
described her emotional life as yesterday.
Because every single emotion she feels comes from what

she is thinking and believing. Those emotions don't come
from her partner being flawless all the time.
This is the part of the workshop where we are going to

lessen the focus on her just a little bit. Why? Because in
order for you to define specific thoughts that generate the
emotions you have identified, you are going to have to feel
those emotions in your body when you think those
thoughts. So make sure you check in if the thoughts you
write down make you feel that way!
READY?
LET'S GO!


How would she describe herself and her life?

What does she believe about her relationship and her partner?
In order to feel the emotions you listed yesterday, what thoughts

does she have to think and believe regularly?

When things are challenging, what does she think?
When her partner does things she doesn't like or want them to do,
what does she think?

What does she think about her past?
What does she think about her future?

What thoughts sometimes pop up in her mind that she no longer

wants to believe about herself, her life, and relationship, and what
does she choose to think instead?

DAY 5: THE OBSTACLES
The ideal formula is coming together nicely, but in order to

apply it to our lives we are going to have to overcome some
obstacles along the way.
During our live class together, I am going to talk about

some specific obstacles to look out for and how to
overcome them. Here in the workbook you will have an
opportunity to explore your own possible obstacles and the
strategies you need to practice to make sure they don't get
in the way of applying your ideal formula.
Remember! Change isn't easy for your brain. It's going to

burn a lot of brain calories as you go through these
exercises and start changing how you show up in your life.
So be kind to yourself. Show yourself some grace and have
compassion with yourself along the way. We want to
celebrate all the wins and have our own back when we
experience challenges and set backs.
READY?
LET'S GO!


What are some obstacles you might face when implementing this
ideal formula in your life?
What strategies can you use to overcome these obstacles?

MY IDEAL GIRLFRIEND FORMULA
This is what I believe about myself, my partner, and our relationship:
This is how I feel when I think and believe those thoughts about us:

When I feel that way about myself, my partner, and our relationship,
this is how I show up:
When I show up that way in my life and relationship, these are the
results I will create for myself:

Creating those results in my life is important to me because:
These are my obstacles and how I will overcome them:

ASK KATRIN ANYTHING
To wrap up this workshop, I will be doing a final live where

I answer any questions you have about the work we have
done together and how to move forward.
Questions to ask Katrin:

LINKS & INFO
Join The Girlfriend Glow-Up Coaching Program

katrinberndt.com/join
Follow Katrin on social media
Instagram: @katrinberndt
Facebook: fb.com/katrinberndtofficial
The Grumpy Girlfriend Podcast

New episodes every Monday on all
topics related to being a grumpy
girlfriend and how to start making
changes that last.
Katrin Berndt is a Life Coach

School certified life and relationship
coach who has dedicated her
practice towards helping grumpy
girlfriends get their independence
and confidence back in order to live
the lives they want.

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GF L B

CREATE YOUR IDEAL FORMULA

Be ready to go and ready to act

Act like you're in the room with me

Include your friends

Connect with others

Knowing is one thing, doing is another

KATRIN BERNDT COACHING · THE GF LAB WORKSHOP 2021 2

I am a scientist, not a judge

When my brain says "I don't know", I take a guess

There is no such thing as "falling behind" this week

I will do my best every day

When I don't understand, I ask a question

When overwhelm comes up I think "Can I just..."

I choose to guide my brain with compassion, not force

I'm curious about what I will learn this week

This workshop is a gift I give myself

Nothing has gone wrong here

I'm not wrong or broken

I can do hard things

There is support to be given and to be received

How can I make this a fun and easy experience?

KATRIN BERNDT COACHING · THE GF LAB WORKSHOP 2021 3

Watch the live classes every day

Do the exercises in the workbook

Join the pop-up Facebook group

Share with a friend

Join at: katrinberndt.com/gflab

KATRIN BERNDT COACHING · THE GF LAB WORKSHOP 2021 4

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 Q&A

April 25th, 5 PM (CEST): Kick-off

April 26th, 5 PM (CEST): Who is she?

April 27th, 5 PM (CEST): Her do's and don'ts

April 28th, 5 PM (CEST): Her feels

April 29th, 5 PM (CEST): The Big Brain Bonanza

April 30th, 5 PM (CEST): The Obstacles

May 1st, 5 PM (CEST): Q&A + How to Move Forward

KATRIN BERNDT COACHING · THE GF LAB WORKSHOP 2021 5

During our 5 days together I will teach you how to use a

The human brain is incredibly smart and always makes

But there are ways for us to override that automatic

By creating an ideal girlfriend formula for yourself and

This workshop was born through an Instagram Q&A

I present to you 'The Blake Lively Effect'.

KATRIN BERNDT COACHING · THE GF LAB WORKSHOP 2021 6

Approximately 90% of those who replied to the question on

So what do these answers tell me about Blake Lively? Not

KATRIN BERNDT COACHING · THE GF LAB WORKSHOP 2021 7

During our kick-off live I encouraged you to pick your own

I know for some of you it might feel counter-productive or

This workshop is all about you in the end, but it can be

MY GIRLFRIEND ROLE MODEL IS:

KATRIN BERNDT COACHING · THE GF LAB WORKSHOP 2021 8

KATRIN BERNDT COACHING · THE GF LAB WORKSHOP 2021 9

The ideal girlfriend formula that we will be creating this

Thoughts and beliefs

KATRIN BERNDT COACHING · THE GF LAB WORKSHOP 2021 10

As you go through these exercises, avoid these two