STEP 9

Because a list of goals without an actionable plan is just wishful thinking, in STEP 9, you will work on setting up your accountability system, one (1) goal at a time, with the help of your Monthly GOAL Tracker worksheet.

In order to transform each of your goals into a new habit that sticks, you will work through each of the following steps, one (1) step at a time:

STEP 1: Determine if this new habit (or goal) is worth the work.

Does it serve a real and meaningful purpose? Are you ready to accept and endure the sacrifices, difficulties, and challenges that will inevitably come up as you work on developing this new habit? As you work on this new goal?

STEP 2: Determine if this new habit (or goal) is achievable.

Do you have the resources, time, and capabilities?

How confidant are you that you will be able to develop this new habit (or reach this goal) on a scale from 1 to 10? If you rate your confidence at a 7 or above, it is more likely to be a realistic and achievable goal.

STEP 3: Commit to developing this new habit (or reaching your goal), visualize success.

Decide that you will do everything in your power to turn your goal into a new healthy habit that lasts. Create a vivid mental image in your mind of yourself engaging in this new healthy habit.

Commit to persisting for at least 60 days to give yourself enough time to start to see some improvements. Because change takes time!!! It can take anywhere from 60 to 90 days for a new habit to fully form…

STEP 4: Write down your goal (or new habit you’re wishing to develop).

Write down your goal clearly and actionably in one simple sentence on your Monthly GOAL Tracker worksheet (see an example of a filled out Monthly GOAL Tracker worksheet HERE).

Make sure your sentence includes answers to the following questions:

1. What?

2. When?

3. By how much?

Vague example: I will reduce my mental energy expenditure.

Clear and actionable example: Starting March 1st, I will spend 2 hours or less per day on mentally straining activities (that require 3 or more mental “spoons” per hour).

STEP 5: Determine how you will measure success (& write it down on your worksheet).

Come up with a 5 or 10-point scoring scale in line with the goal (or new habit) that you are wanting to measure.

As an example, for the above goal of wanting to reduce daily hours spent on mentally straining activities to no more than 2 hours per day, the following 5-point scoring scale could be used:

• Score of 5: 0 to 2 hours per day,

• Score of 4: 2 to 3 hours per day,

• Score of 3: 3 to 4 hours per day,

• Score of 2: 4 to 5 hours per day, and

• Score of 1: more than 5 hours per day.

Also, now, decide how often you would like to get a top score (score of 5) for this goal for it to be considered a success. For the above goal, for example, you could decide that getting a score of 5 at least 75% of the time would be considered a success. Or maybe you could decide to start with a target of at least 50% of the time if your current success rate, for example, is only at around the 25% mark.

The better idea is to always measure success against your past, and not in comparison to an ideal future, or a perfect state, that most probably will never come to pass…

STEP 6: Share your goal (or new habit) with 1 to 3 people for increased accountability.

Choose from your most trusted friends, family members, mentor(s), support group(s), counsellor(s), therapist(s), and/or other member(s) of your healthcare team.

STEP 7: Decide what is your next best step, and reserve enough time in your schedule to work toward your goal (or new habit).

Break down your goal into smaller, more manageable steps. At this time, don’t worry too much about writing down the complete list of steps you will need to work through to get you to your end goal. Trust that you will figure out each next best step as you go...

For now, simply write down your next best step on your Monthly GOAL Tracker worksheet, and also decide which time slot(s), in your schedule, you will allocate for working toward your goal.

STEP 8: Put your plan into action and measure your performance daily on your worksheet.

Work at your goal (new habit) daily. It will take some discipline at first. But eventually, it will get easier, and become more automatic. Eventually, it will not take as much discipline, it will not take as much work.

Use the 5-row grid at the bottom of your worksheet to color in your daily scores (see an example of a filled out worksheet with the bottom grid colored in HERE).

Then, use the shaded row below the 5-row grid to track your daily mental or physical (depending on the goal or habit you’re working on) functional capacity score on a scale from 1 to 4:

• Score of 4 for functional,

• Score of 3 for a bit diminished,

• Score of 2 for diminished, and

• Score of 1 for dysfunctional.

STEP 9: Track your progress on your worksheet, plus in a journal or planner.

Check off key steps on your worksheet as you complete them. Doing this will help give you a sense of accomplishment. It will boost your confidence on your path to success.

Take notes with regards to successes, setbacks, and obstacles. Falling off track is normal and to be expected. So, no need to get discouraged when you face an obstacle. Simply pause, and acknowledge.

If at first you fail, take the time to ask yourself… Why???

1. Is your goal even worth pursuing? Is it important enough to YOU? Is your “why” strong enough?

2. Is your goal too ambitious? Is it unrealistic? Are there way too many obstacles in your way?

3. Is your goal way too vague? Is it unactionable?

Once you’ve figured out where the problems lie, if you think your goal is still worth pursuing, put a new and improved plan in place that will get you back on track... Then, just get back into the saddle, and continue on your way…

All the while remembering that…

“… There is always a space between knowing and doing. Some days I leap it as easily as I do the rocks in the stream on a favorite running route. Other days, it is a chasm.” - Laura Vanderkam*

*From her book entitled “Off the Clock: Feel Less Busy While Getting More Done”.

STEP 10: Celebrate your accomplishments.

Take the time to celebrate your wins no matter how small!!!

Change is difficult. People tend to prefer the comfort and security that come with old habits!!!

Also, developing new habits and routines takes time. No hurry!!! No rush!!!

“Progress is an ongoing process, not a destination.”

There is no perfect balance, somewhere, out there, to be reached… You will always be somewhere between overdoing it a bit, and underdoing it a bit. That’s just life!!! A constant readjusting!!!

The important thing is to just keep moving along… While remembering to take some time daily to rest!!! It’s all a matter of balance, of always making sure to end each and every day with a few LEFTOVER SPOONS!!!

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Take note that goal setting is both a science, and an art form. It takes lots of knowledge and practice. So, don’t get discouraged if doesn’t come easy in the beginning. You’ll get the hang of it… In time!!!

If you think you would benefit from assistance in setting your goals, do not hesitate to consult with a professional. There’s no shame in asking for help!!! We’re all in this together!!!

Also, consider signing up, below, for my upcoming course entitled UNLOAD YOUR BRAIN!!! The course will go into more detail with regards to methods and tips for reducing your mental load so that you can:

• Sleep better!!!

• Improve your mental health!!!

• Strengthen your relationships!!!

• Take care of what matters most!!!

• Enjoy your life more fully!!!

Sounds good to me!!! What are you waiting for???

Sign up now to be the first in line when the course finally launches…