Are you struggling to stick to your goals beyond just a few days of setting them? Are you beating yourself up about it and saying – “Maybe I just don’t have it in me!”? Here’s the thing, you’re not alone.
As a counsellor, I often get repeat clients who come back for sessions only to confess that they haven’t been able to follow through with their goals. Here’re verbatim responses from one of my clients at different points in time:
After the first session :
I would do that. No point of procrastination now. This has to be done
Two months later:
I messed up…my self-confidence is an all-time low… Maybe I am lazy…
Often, in such cases, I advise my clients to maintain a journal.
A journal can be effective for a variety of applications, but here we’ll just focus on one – goal management.
Steps in Goal Management
1. Problem Identification
As the famous American Inventor, Charles Kettering puts it
A problem well stated is a problem half-solved
Often, however, we’re too worn out to be able to identify the exact problem that’s troubling us.
A good problem statement has three key parts, the current state, the goal state and the list of obstacles. Example:
I am living an unhealthy lifestyle. I need to work out
Here the current state is the unhealthy lifestyle, the goal state is good health and the obstacle is the lack of exercise.
Once ready, the problem statement is the first thing you should document in your journal.
2. Goal Setting
Goals need to be SMART (Specific, Measurable, Achievable, Relevant, Time-bound). Continuing with the above example, one can set a SMART goal as:
I will go to the gym for 30 minutes in the morning, 5 days a week from tomorrow
Put the goal statement down in your journal.
3. Tracking
If you have to go from Point A to Point B, there is only one way to find out if you will succeed – by tracking your progress regularly.
Convert the goal statement into one or more simple Yes/No questions and then track the responses periodically.
In the above example, someone who wants to focus on serious bodybuilding may define the goal questions as:
Did I workout my Legs today? (Target 1/week),
Did I workout my Chest today? (Target 1/week),
Did I workout my Back and Abs today? (Target 1/week), etc.
On the other hand, if someone wants to simply de-stress the goal question could be:
Did I exercise for 30 minutes today? (Target 5/week)
Put the goal question/s down in your journal.
Note: Depending on your level of comfort, you could maintain a record in a diary, mark on a calendar or use a spreadsheet on your computer. There are quite a few smartphone apps which are quite good for journaling. If your goals are fitness specific, there are some cool wearables available in the market.
4. Remediation
When you keep track of your progress, your journal becomes a rich repository of data or information.
Data should lead to insights, which in turn should lead to action. For example:
Data:
I worked out on Monday, but missed it on Tuesday and Wednesday
Insight:
I have already exhausted the 2 days of rest in my 5-day-a-week plan
Action:
From Thursday to Sunday, I have to work out every day to meet my goal
The corrective action that one takes to get back on track to achieve a goal is called remediation.
Make a note of the remediation plan in your journal for ready reference.
5. Recalibration
Goals are not written in stone. You can recalibrate them. Constant failure on goals can indicate that they’re too high. On the contrary, if they’re too easy to achieve, they will not be fulfilling.
Also, suppose you want to add another worthwhile goal, eg., learning to play a guitar, to your routine. You may need to take time off from your other goals. eg., replacing serious bodybuilding with basic fitness. It’s perfectly fine to make these personal choices and adjust goals accordingly.
However, ensure that you put down the rationale for these changes in your journal.
6. Rewards
You need to stay motivated to achieve your goals of your own volition.
Reward yourself for reaching the milestones. Finished the first month of your workout successfully? Go buy yourself a three scoop ice-cream or a chilled can of beer!
If you overindulged, as long as you remember to burn those extra calories, you can skip journaling it ☺
Why is Journaling Effective?
Journaling for goal management helps us in making a commitment to ourselves. It helps us stay focused and motivated. It is a mirror of our learning and progress through the milestones we define for ourselves.
Want more tips, tricks and tools on better goal management? Want to become the best version of yourselves? Talk to an Expert at YourDOST today for personalised guidance.
슬롯 추천
Zhu Houzhao는 도울 수 없었지만 “그럼 Wang Shouren, 그런 것 같습니다. “라고 말했습니다.
꽁 머니 슬롯
“흠.” Fang Jifan은 모호하게 고개를 끄덕였고 그의 시선이 그에게 떨어졌습니다.
슈가 러쉬 X마스
사람은 멀리서 자신을 사랑하는데, 이는 그의 IQ에 대한 모욕입니다.
신규 슬롯 사이트
이 맹인 고양이 왕문유가 죽은 쥐를 만났다고 어떻게 생각했을까요?
프라그마틱 슬롯
Fang Jifan은 웃으며 말했습니다. “삼촌은 자신이 생각하는 것만 신경 쓰고 감히 나를 때리지 않습니다.”
황제 슬롯
Zhu Houzhao는 Fang Jifan을 노려보고 이빨을 드러내며 “돼지 언급하지 마세요”라고 말했습니다.
와일드 바운티 쇼다운
“벽을 강화하고 필드를 클리어하세요!” Wang Bao가 질문을 마치기도 전에 Liu Jin이 퉁명스럽게 말했습니다.
프라그마틱 슬롯
“Ouyang Qing의 가족, 조심하십시오.” Hongzhi 황제의 눈이 빨갛게 변했습니다.
가네샤 골드
영국인 장마오는 이미 타이먀오에 도착해 성스러운 기사를 기다리고 있다.
신규 슬롯 사이트
Hongzhi 황제는 “이 진실을 설명하지 않으면 그를 찾을 것입니다!”
5 라이온스 메가웨이즈
사실 오육백 까띠에… 정말 엄청난 양입니다.
5 래빗스 메가웨이즈
많은 사람들이 Fang Jifan에 대해 의견을 가지고 있지만 …
에그벳 스포츠
Fang Jifan이 감히 가슴을 두드려 좋은 결과를 보장한다고 느꼈지만.
와일드 웨스트 골드
물론 Hongzhi 황제는 Mao Ji의 말 뒤에 숨겨진 의미를 들었습니다.
5 라이온스 메가웨이즈
Liu Jian과 다른 사람들은 이것이 조금… 터무니없다고 느꼈습니다.
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한 사람이 불 같은 눈으로 팡지판을 바라보았다.
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항상 화를 내지만 Fang Jifan은 항상 앞으로 나아가 몇 번 차고 싶어합니다.
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素晴らしい情報源です。これからも読み続けます。
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다가오는 결전을 기다리며 도시에 숨어 있어야했습니다.
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Fang Zhengqing은 소녀를보고 “이모, 이모, 내 이모입니다. “라고 소리 쳤습니다.
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このブログは本当に目から鱗の内容でした。また訪れます。
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Xiao Jing은 갑자기 폐하에게 등을 찔린 것 같았습니다.
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Fang Jifan은 “전하, 지금은 이렇게만 불릴 것입니다. “라고 설명했습니다.
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그러나 케이블의 다른 쪽 끝은 Honggutan에 남겨졌습니다.
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このブログのファンになりました。これからも素敵な記事を期待しています。
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Wang Shouren은 한동안 아무 말도하지 않고 신음하며 문제의 어려움을 저울질하는 것처럼 매우 침착했습니다.
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素晴らしい記事でした。多くのことを考えさせられました。
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Zhu Houzhao는 그의 아버지가 무엇을 계획하고 있는지 전혀 신경 쓰지 않았습니다.
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저와 큰아들이 바다에 나가게 되면 온 가족이 이주해야 한다는 뜻입니다.
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素晴らしい記事でした!新しい知識をたくさん得られました。
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사람들은 하나씩 속삭였고 Fang Jifan이 오는 것을 보자 즉시 침묵했습니다.
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그러나 그의 아들은 한 달이 넘도록 보이지 않았다.
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Zhu Houzhao는 활동가이며 워크샵 창고는 곧 준비되었습니다.
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거지 패거리의 우두머리는 자신을 은인이라 부르며 생각만 해도 평생 자랑할 수 있다.
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그는 Jinyiwei에서 중요하지 않은 작은 깃발 장교 일뿐입니다.
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“선장님의 축복이 있기를.” Wang Xizuo는 아첨하는 미소를 지었습니다.
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앞에 있던 사람이 소리쳤습니다.
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이 문제에 대해 폐하는 분명히 왕자의 의견에 관심이 있습니다.
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삼촌들, 나를 봐, 나는 너를 봐, Zhou Yi를 괴물처럼 봐.
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この記事の実用性に感動しました。大変役立つ情報をありがとうございます。
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장씨는 “매일 죽을 먹고 왜 살을 빼지 않느냐”고 말했다.
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読む価値のある、実用的な内容でした。非常に勉強になります。
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