For each of these, write down how WILLING you are. What's motivating you to achieve this goal?
What's your level of READINESS to make this change? Could you start working on this goal consistently and over a long period of time?
Now reflect upon your CONFIDENCE level for each of these changes. When have you done something similar to this goal?
Do your goals align with your values?
Write down each of your values. The purpose of this exercise is to gain some insight into how we spend our time and if these activities exemplify what is meaningul to us.
List your activities related to work, home, and leisure.
Rank each of your values (10=most meaningful, 1=least meaningful)
Write down the value associated with each activity.
Value=family; Activity=time with parents
What did you learn about yourself? What was helpful about this exercise? What didn't you like about it?
Are you always on the go?!
Where are you in the process of change?
Stages of change
Stages of Change
▪ No intention to change behavior
▪ “I have faults but there is nothing I really need to change”
▪ Considers changing behavior in the future
▪ “I wish I had more ideas on how to solve my problems”
▪ Plans to make a change within a month
▪ “I have decided to make a change in two weeks”
▪ Engages in new behavior
▪ “I am doing OK but I wish I was more consistent”
▪ New behavior has become habitual
Prochaska, James O.; Norcross, John C.; DiClemente, Carlo C. (1994). Changing for good: the revolutionary program that explains the six stages of change and teaches you how to free yourself from bad habits (1st ed.). New York: William Morrow and Company.
Because I'm running from one thing to the next, I'll prioritize what needs to get done for work vs. family vs. fun/friends/taking care of myself.
Sometimes we plan and then something more pressing comes up so...
I'll think about how much time I anticipate the task to take, and then I'll usually add on an extra 10-30 minutes. That way, if something comes up unexpectedly, I won't get as frustrated and adjust the amount of time needed for that task that needs to be completed.
IS YOUR TO-DO LIST ENDLESS?
I used to worry about all the things I needed to do for the day.
Priorizing has lessened my anxieties.
How I generally break tasks down into chunks:
What needs to be accomplished...
In 1 hour?
In 3 hours?
By the end of the day?
In 2 days?
You get the idea!