30 Jun 2022

Operation Transformation with Dr Eddie Murphy

Over the next few weeks in his column Dr Eddie Murphy from Operation Transformation will help to guide you through how to keep your New Year’s resolutions.

Over the next few weeks in his column Dr Eddie Murphy from Operation Transformation will help to guide you through how to keep your New Year’s resolutions.

So this is the time of year when I walk around my local Supervalu my trolley gets more looks. I wonder why? Of course Operation Transformation has taken off in earnest.

People often think the show is recorded. In fact Operation Transformation is very much shot in real time apart from the selection which happens in November. We have some great leaders this year with differing challenges. So if you wish to create a healthier future for yourself now is the time to make a decision that can really change your life.


Creating & Sustaining Change

So if you are thinking about making positive changes in your life. Read on. Often people wait for the ‘Feeling’ that they are ready for change. Take it from me you can be waiting a long time for this feeling. My advice is ACT first, because when you ‘Act’ the positive feeling will flow. You know what to do so make one small change today focus on this change and sustain this change e.g. have porridge for breakfast.


Stretching Health Goals To Life Goals

Operation Transformation offers us all to broader our goals beyond weight and exercise. It’s about a health and wellbeing for life. Of course increasing our exercise and reducing our intake is a great starting point.

We can also transform our emotional life by increasing confidence and assertiveness. We can have more fulfilling relationships and family life where we are truly communicating. Looking back at the end of 2013 – what areas of your life would be transformed? – Physical, Social, Emotional, Health, Spiritual, Sexual, Thinking, Family.

When it comes to New Year’s Resolutions you have said I’ve tried before so many times and have fallen off the wagon.” Well, I am inviting you to GET ON the wagon again.

Too often people start without proper planning. A good plan is half the battle. Over the period of Operation Transformation I will offer readers of the Leinster Express with some motivational and psychological tools to assist your personal journey.


Tip 1 Vision Your Future

Write yourself a letter from your future self. Writing this letter raises awareness about your life’s journey and about your “real self”. It’s also a lot of fun. So write this letter as you would to your best friend, keep it simple and friendly. Describe your healthy future self, your body, thoughts, and relationships. Write about your desires in terms of Health- physically & emotionally, relationships, love, career, finances, spirituality.

Be detailed so list what new activities you are doing. Describe answers to questions that are currently bothering you in your mind? Describe you new positive feelings. Describe how do you feel about your life and the world around you? What do you enjoy about today? What are you thankful for?

So to help you do this ask yourself some Challenging Questions

What will that look like? Will you be healthier? How would you know? If you ran up a flight of stairs would you be out of breath? Will you be able to withstand the daily stresses and strains of life? Will you be in love? Will your relationships at work or home be different? What would your lover, partner, co-worker say about you? Would your thoughts be different – more positive or negative? Would you be more confident?

Looking back at the end of 2013 – what areas of your life would be transformed – Physical, Social, Emotional, Health, Spiritual, Sexual, Thinking, and Family.

Describe your achievements in your future life. The things you have achieved and your hopes and dreams for the next 4 years. Focus and describe a day in your future life at home, at work with family, you energy levels etc

From your future self to your present self, pass on some wisdom and encouragement for darker times when motivation is low and when one feels vulnerable. Identify important lessons that you have learnt and want to pass on. Print the letter and sign it.

Think of this letter coming from a place of change, of strength, where you are living your real life. Your best life!



Identify Your Own ‘SMART’ Goals. Too often goals are loosly made, such as “I want to lose some weight”. This will more than likely lead to failure. A SMART goal is Specific, Measureable, Achievable, Realistic and Time limited. For example:

“I will lose 2lbs per week for the next eight weeks”

“I will write in my food diary each night for a 4 week period”

“I will read for 10 minutes to my children 5 nights a week”

“I will go swimming once a week with my children”

If you make your goals SMART you are more likely to succeed. Broaden your goals to health and well-being, not just weight loss!


As well as his counselling practice, Dr Eddie does talks, training and workshops for school, community, voluntary, sporting and work groups. Call 087 1302899 or visit


Dr Eddie Murphy runs a psychology and counselling practice in Portarlington, helping with panic attacks, anxiety, anger, depression, PTSD, etc for children, adults and families. Call 087 1302899 or visit

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