Archive for December, 2003
Goal Setting for Positive Change
“It is only when we have the courage to face things exactly as they are,
without any self deception or illusion, that a light will develop out of events,
by which the path to success may be recognized.”
— I Ching
As we experience the end of 2003 and transition into the New Year, I encourage you to refrain from making New Year’s resolutions. Resolutions made at this arbitrary time of year are often based vastly on emotions and rarely include a realistic action plan that has been defined for your success.
Instead, I encourage the practice of setting goals for yourself. Goal setting is an ongoing skillful practice – all year round. Moreover, it is a practice that can help you experience successful change, if engaged in realistically and with awareness.
In setting goals for yourself, a concrete plan can keep you on course and increase your commitment. Start with a bite-sized, realistic goal, something that you will be able to accomplish in the next several weeks. If you have a large goal, break it down into smaller steps that will be less overwhelming and more reachable. Try putting together a plan that includes the following elements:
· Specific
Set a concrete goal that addresses behavior and results, not emotions.
· Measurable
You must be able to tell when you arrive, and to set milestones along the way.
· Agreed upon
Don’t be the Lone Ranger; ask others to help you and support you.
· Rewarding
Make your behavior change as much fun as possible. Decide how you will reward and acknowledge yourself; both for achieving your main goal and for passing the milestones along the way.
(Source: Stress Management, Beaverton, OR: Great Performances, Inc., 1987)
Example
Goal: I will develop a regular stress reduction practice over the next six weeks.
Measurable: I will begin by practicing mindful yoga or meditation 20 minutes, three days a week for the first two weeks, work up to practicing 20 minutes, four days a week for the second two weeks, and practice 20 minutes, five days a week by the end of the six weeks.
Agreed upon: I will share this plan with my sister and check in with her each week about my progress.
Reward: At each milestone, I will by myself some flowers for my office at work.
Minding Your Stress 