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Tag: Goals

  • Begin Again: 50 Short-Term Goal Examples You Can Actually Commit To That Will Change Your Life

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    A step-by-step guide for making, achieving, and tracking better goals, plus 50 examples to get you going.

    19 January,2026By / Additional Writing By Stillman Brown

    Have you ever set a personal goal for yourself like “I want to lose weight,” or “I want to get a better job,” and then woke up 6 months later still in the exact same situation you were in?

    Man, you must just be terrible at accomplishing things.

    Or maybe it was something far simpler: Your goals were terrible. Why?

    Because things like “lose weight” and “get a better job” aren’t good goals, they’re outcomes. 

    They’re desirable … but as goals, they’re useless. In fact, vague, overly-broad goals like that will actually prevent you from getting what you want in life and will just make you feel defeated.

    I Used To Be Bad At Personal Goals … Here’s How I Got Better

    For years I struggled with meeting my goals. I’ve always made lots of goals, like “Eating healthier,” “Getting in shape,” and “Doing more things with friends.” After I made a big, important life goal I always felt good – life transformation, here I come!

    The problem was, I never achieved the goals I set.

    Obviously, my goal-making process was broken and it was getting in the way of achieving the things I wanted in life.  Instead of using goals to move toward a larger aspiration, they had become impediments. My goals were using me.

    The Difference Between Goals and Aspirations

    Think about the last few small goals you made. Were they something like…

    • “Control my spending”
    • “Write a screenplay”
    • “Read more books”
    • “Call my mom like ever”
    • “Improve my communication skills”

    Those aren’t goals. Those are aspirations masquerading as goals. When you say something like “control my spending” what you really mean is “Be financially secure.” Financial security is an excellent thing to want – and it’s a great aspiration.

    But it’s not a goal.

    Aspirations are desired outcomes not bound to specifics. How would you know if you’ve achieved your aspiration of “being financially secure”? Anything that isn’t clear cut relies on a feeling. It’s totally fine to aspire to feel certain things as the result of an outcome, but they make terrible goals.

    Aspirations are dreams. Goals, as you’re about to discover, are systems – to be actionable, achievable, and USEFUL, and any goal you make must be short term.

    Witness: The Gospel Of Short-Term Goals

    Here’s the secret to, well, everything: you need to start setting short-term goals. Maybe just one. Maybe a whole bunch that build on each other towards something larger.

    Are you currently in a state where you feel like you’re just going through the motions, lacking the drive and enthusiasm to make meaningful progress in your life? You might be experiencing what psychologists call “languishing.”

    double exposure collage of young man in front of various charts and metrics regarding short term goals

    It’s that feeling of being stuck, where your goals and aspirations seem distant and unattainable. But don’t worry; you’re not alone in this. This is a common experience that I know all too well. The good news is that there’s a way out of this sense of stagnation, and it begins with setting short-term goals.

    Whatever the case, your personal goals need to stop being big, ambitious, ill-defined desired outcomes and start being simple, measurable, attainable, relevant, and timely (more on that later).

    If you’re already overwhelmed, don’t be. I’m going to walk you through the whole process.

    In fact, let’s make a goal right now: by the end of this post, you want to have a full-proof method for creating small, short-term goals that you know you can achieve.

    Ready? Let’s dive in.

    What is a Short-term Goal?

    Short-term goals bridge the divide from where you are to where you want to be in a way you can actually achieve.

    Short term goals are “short” for a reason. They are things to be accomplished within a quick time frame, not more than a month or two. They may be explicitly part of a larger mid-term or long-term goal, but not necessarily.

    Sometimes it’s the short-term actions that help you discover what you want your long-term goals to be. Nifty, huh?

    Why Short-term Goals are Essential to Improving Your Life

    Living life without goals is like banking your retirement on winning the lottery.

    Without goals you’re just oozing through daily life hoping for improvement … without actually working toward it. Hope is important but it’s not a strategy. Hope is a feeling – not a plan.

    Goals are how you operationalize your aspirations, desires, and dreams. Short-term goals are how you make day-to-day progress on the big, life-enhancing changes you want. 

    So, in summary: You need goals, and you need them to be good goals.

    pull quote: In fact, the moment you realize you're off course is proof your goals are working. If you're able to quickly realize that you haven't been doing your goal, it means it's a good goal and it means you can make the necessary adjustments to get back on track right then and there. pull quote: In fact, the moment you realize you're off course is proof your goals are working. If you're able to quickly realize that you haven't been doing your goal, it means it's a good goal and it means you can make the necessary adjustments to get back on track right then and there.

    What Makes A Good Goal?

    I used to frustratingly believe goals were kind of like genius – you either have this magical ability to make and achieve great goals or you don’t. People who are good at accomplishing personal goals are born that way.

    Thankfully, I was wrong.

    In fact, psychologists have studied good goal-making. A lot. To immediately start making better goals, try the S.M.A.R.T. goal technique.

    SMART goals will be:

    Simple.

    Distill it into a few words and make it straightforward. More than that will begin to feel overwhelming, or worse, loose and scattered.

    Measurable.

    Your goal should be easily quantifiable. Find a way to tell whether you’re doing it or not and track that.

    Attainable. 

    Deciding to run every day when you haven’t run since high school is a high bar to set. Be reasonable with yourself: It’s great to be ambitious in the long term, but short-term goals should be achievable steps toward growth.

    Relevant.

    Why is this goal important? Does it enhance or conflict with larger goals? Does it align with your current physical, mental, or financial reality?

    Time-bound.

    Goals should have a time frame assigned to them so you can adjust or improve as you go.

    Losing weight is not a goal. How will you know if you are on track or not? Eating healthier is not a goal. How will you know at any given moment if you are doing it?

    Here’s the key:

    Do not aspire to be someone who benches 200 lbs. Aspire to be the person who lives a lifestyle that allows them to bench 200 lbs.

    • They work out 3 times per week.
    • They increase weight progressively based on a specific plan.
    • They consume a specific amount of protein each day to allow their body to grow into something that can press 200 lbs.

    Each of those can easily be turned into a S.M.A.R.T. goal for you to reach the outcome of being a person who can bench 200 lbs.

    If you feel like you’ve tried setting goals in the past but never got anything productive from the exercise, a similar acronym to S.M.A.R.T. may help illustrate a new approach: A.B.C.:

    A: Achievable, B: Believable, and Committed.

    Often when we’re motivated to come up with goals, they may be far too ambitious based on where we are, our current state of productivity and emotional tools we have access to, or what we genuinely can commit to.

    Using A.B.C. to validate our S.M.A.R.T. goals may help us recognize that what we’ve come up with is not believably achievable, either in the timeframe we’ve allotted or the real-world, day-to-day requirements making that commitment would require.

    If you want to better guarantee improvement and movement on your goals, make them doable but a challenge just out of your comfort zone. Continue to increase the difficulty in each subsequent set of goals. Don’t rely on motivation alone, set your goals up as a system.

    Short-term Goal Setting Template

    50 Short-term Goal Examples

    Let’s take a look at some examples of short-term goals to get your gears turning.

    Bad goal: Start running. (Too vague, no achievable outcome, no deadline).

    Good goal: Jog for 20 minutes twice per week for six weeks. (Specific, personal, realistic, time-based).

    Short-Term Personal Goals Examples

    1. Do a nightly gratitude journal for 1 week; or journal for 15 minutes every morning for 2 weeks
    2. Limit social media screen time to 30 minutes per day, or get off screens by 9:00 p.m. everyday for 2 weeks
    3. Do one lesson on Justin Guitar per week or finish one Coursera course within a month
    4. Spend 90 minutes per week on a new hobby for one month
    5. Try one new home cooked meal per week until the end of the year
    6. Give 2% of your monthly income to charity each pay period for two months
    7. Read for 10 hours each month
    8. Water your houseplants every 12 days (not too much!)
    9. Teach yourself one new home repair skill every month
    10. Use a distraction-limiting focus mode on your phone for 1 week

    Short-Term Health & Fitness Goals Examples

    1. Go to the gym Tuesday, Thursday, and Saturday with no required minimum workout
    2. Only consume 1 alcoholic drink per session for 2 weeks
    3. Meditate for 10 minutes before bed 4 times per week
    4. Wake up 15 minutes earlier to make a real breakfast every workday for 2 weeks
    5. Cut off caffeine at noon every workday for one month
    6. Eat vegetarian on Mondays and Thursdays for 6 weeks
    7. Set a timer to get up and stretch for 2 minutes every hour
    8. Bike to work one day per week for a month
    9. Do a Sunday morning hike every week for a month
    10. Drink only water every Wednesday for 1 month

    Short-Term Career Goals Examples

    1. Complete one continued education online course or training program per month
    2. Research and commit to attending an industry conference within 90 days
    3. Invite one coworker or boss to coffee outside of the workplace per week for 6 weeks
    4. Schedule one informational interview with a grad school counselor by the 1st of next month
    5. I will spend 45 minutes updating my resume every Sunday for 4 weeks
    6. Get to work 1 minute early every day for a week. Then make it 2 minutes, then 3 – all the way up to the optimal time you want to be at your desk
    7. Reach out to one friend, family member, or acquaintance you admire tomorrow and set a date to discuss how they achieved success
    8. Read 1 amazing book on leadership each month for the next 5 months
    9. Seek out and attend a public speaking or leadership meetup in your town by next week
    10. Visit TED.com and watch one talk by an industry leader per day on your lunch break instead of watching Youtube

    Short-Term Goals Examples for Your Relationships

    1. Call your high school best friend once per month
    2. Plan a true date night for your partner on the first and third Saturdays of the month
    3. Join a kickball team for a season
    4. Host a game night with friends within the next 20 days
    5. Simply start an interaction with someone you find attractive with zero expectations once per week
    6. Make a meal for someone in the next week
    7. Research 3 options for a couples therapist by the end of the week and have an appointment by the end of the month
    8. Join a spiritual community of some kind for 1 month
    9. Commit to being a better listener for 1 week
    10. Ask someone out on a date, in person, in the next week

    Short-Term Financial Goals

    1. Drink only homemade coffee for 10 days, or bring your lunch to work 3 times per week
    2. Any recreational purchase must be added to a Should I Buy This jar/folder/account that can only be acted on after it’s been on the list for 7 days
    3. Move 5% of your paycheck to a savings account per pay period and assess if you noticed it missing from your wallet at the end of the month
    4. Sign up for a budgeting app like Simplifi or YNAB, and use it everyday for two weeks. At the end of that time, see if you noticed any changes in your spending habits.
    5. Open a high-yield interest account by the end of Sunday
    6. Save on groceries and make a double portion of one of these recipes every week
    7. Open some type of retirement account like  an IRA in the next 14 days
    8. Create a monthly budget of expenses and attempt to reduce it by 10% within the next 10 days
    9. Schedule an appointment with a financial counselor within two weeks
    10. Make a date with yourself and a bottle of wine to honestly look at any credit card debt that’s been lingering for more than six months. Just this could be a huge win for many

    How To Track Your Goals

    A great goal must be Measurable, so you must track it in some way. There are a few different ways to do this.

    A detailed example of a goal-tracking journal notebook used for setting and tracking short-term goals, including activities like gym, meditation, and reading.A detailed example of a goal-tracking journal notebook used for setting and tracking short-term goals, including activities like gym, meditation, and reading.

    Bullet Journal

    A longtime favorite method for tracking goals is in my journal. I’ve done this for about four years. At the end of each day, I’ll do an audit checking off the boxes for the things I did that day. They can be things that are positive goals like working out or meditating, or they can be things I’m trying to do less of, like checking off a box if I ate out.

    At the end of the week, I review how I did – and here’s the critical part:

    I assess the need to make changes or alterations based on my performance. If I’m trying to drink a gallon of water a day but am averaging 16 ounces, I need to come up with some serious adjustments to my routine.

    Or – I need to adjust my goal.

    Recognizing that a goal was too ambitious or not attainable in the time frame you’ve allotted is not failure. It simply means that after testing, it’s become clear the expectations need to be revised to be more relevant.

    And in 6 months, I’ll be in a far better place with daily water intake if I recognize it fast and reduce my goal to 32 ounces a day to start than if I force myself into thinking I can just power through such a wide discrepancy.

    Remember: Great goals are about creating the lifestyle that allows your desired outcome to exist.  – Click to tweet

    Goal Setting & Milestone Tracking Apps

    An alternative to using pen and paper is using one of the great goal-tracking apps out there. What’s most important is finding one that is easy to use and convenient.

    One of the more popular apps is Fabulous, developed in Duke’s Behavioral Economics Lab, which boasts 18,000 reviews with a 4.6 star average. A fun one to consider is Habitica, which turns your goals into a retro-slick 8-bit style game.

    mockup of MyFitnessPal app UI indicating calorie counting, fasting timer, and food loggingmockup of MyFitnessPal app UI indicating calorie counting, fasting timer, and food logging
    I previously tracked my calories every day for 2.5 years with MyFitnessPal as I worked on specific nutrition and fitness goals

    For more specific goals you may need to use an app created for that purpose. For diet and weight goals and tracking, I tracked my calories for over 900 days with MyFitnessPal. It makes it super easy to find and enter food, and as you can tell by how long I’ve been doing it, is not a chore to do.

    a close up of an apple watch displaying the waterminder app ui for adding water intakea close up of an apple watch displaying the waterminder app ui for adding water intake
    Using specialized apps like Waterminder to be able to effortlessly log water intake allows me to remember and track my water intake goals. The important part is finding a system that you will do.

    For tracking and improving my water intake, I use an app called Waterminder that makes it fast to log a glass of water, from your phone or smartwatch. It can also send you reminders so you don’t have to rely on memory or feeling thirsty alone to stay hydrated.

    For tracking gym goals I use the Strong app. It has a clean and fast UI and a lot of practical features like a set timer and it will remind you what weight you did last time so can determine if it’s time to increase resistance.

    For tracking productivity goals, I’ve found several apps to be very helpful. Timelines is a mobile and Apple Watch app that allows you to very quickly start time tracking pre-determined things and can provide reports to measure milestones and progress. I’ve used it to keep track of everything from meditation, exercise, how long my morning routine takes me, to making sure I’m spending quality, intentional time with my pup. The nice thing about Timelines is you can use it to track and limit the time you’re spending on something; or use it to track time milestones such as spending 2 hours per week exercising.

    two mockups showing the Timelines app UI that features custom timeline starting options as well as reports via charts and tables for tracking time-based goalstwo mockups showing the Timelines app UI that features custom timeline starting options as well as reports via charts and tables for tracking time-based goals

    → Now read this: Why People Don’t Have What They Want: 12 Common Traps to Help Diagnose Stagnation

    Buddy System for Accountability & Feedback

    Being accountable to someone else for your goals can be extremely motivating. If you know someone who is willing to pair up with you to support each other’s goals, definitely take advantage of that.

    What this looks like in practice can vary depending on your relationship and your individual goals. It could simply be texting each other each time you go to the gym. Or you could do a 20 minute weekly Facetime meeting where you identify challenges you’re facing in accomplishing your goals and help each other. If you and another creative friend have writing goals, you could set up a dedicated Slack channel that you both post your pages to as a way of tracking progress.

    There are also thousands of online communities built for exactly this kind of thing. If you’re willing to put yourself out there, I highly recommend recruiting someone to be accountable to.

    Embracing Setbacks Helps Motivation

    Let’s talk about what happens when you don’t meet your goal.

    First of all, goals are targets, and you don’t have to have 100% success with them.

    I would argue that setbacks are at least as important as gains. Setbacks teach you how to fail quickly and efficiently. The more times you fall off and get back on, the greater your chances of turning your short-term goal into a long-term achievement.

    How many times have you gotten into a good exercise routine only to stop completely for several months because the routine got tripped up with a vacation, holidays, or stressful work week?

    In fact, the moment you realize you’re off course is proof your goals are working. If you’re able to quickly realize that you haven’t been doing your goal, it means it’s a measurable goal and you can make the necessary adjustments to get back on track right then and there.

    This could be as simple as: Take a deep breath once you realize you’ve fallen off. Feel good about being self-aware enough to realize it. Let it go. Then–

    Immediately take a step toward meeting your goal, like setting an extra alarm to wake up for your morning work out, or calling your goal-buddy to let them know what happened. Or didn’t happen.

    Short-term goals are the building blocks of long-term goals because they create the critical momentum you need to get started and keep moving:

    The creation of momentum is what proves to yourself that you are capable of establishing a goal and working toward it.

    And once you’ve proven to yourself that you can accomplish goals, you realize you can accomplish anything with the right strategy.

    Get moving toward the things you want. It’s just one week at a time.

    What helps motivate you to make good goals? Let us know in the comments!

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    Andrew Snavely

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  • It’s Time to Begin Again: 3 Uncomfortable Frameworks That Will Make Your New Year More Meaningful [Audio Essay + Article]

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    Each January, this strategy offers a reset: a way to refocus and set the tone for the year ahead. What you take from it evolves each time, shaped by where you are and what you need most right now.

    illustration of a man's silhouette with the words "Begin Again" in the middle and the Primer logo at the bottom

    Listen

    How to Start Again Without Starting Over

    Andrew hosts a short audio essay with a direct promise: to help you reset and re-orient when starting something new or returning after drift. The piece is organized around three frameworks, one for getting unstuck when you realize you’ve fallen off your last intention, one built on four ancient guiding principles for clarifying what matters to you, and one offering a troubleshooting lens for staying on course as you move forward.

    There’s always talk of resolutions and life changes at the start of the year. For many, the holidays are a prime time to drift off course, whether it’s with fitness goals, creative projects, or career plans. Family gatherings, endless shopping, and the Q4 sprint can drain any energy you might have had for long-term ambitions.

    And let’s be honest, once-a-year holiday meals tend to win out over calorie counting.

    Now it’s January, and the “New year, new me” chorus begins.

    Alongside it comes a rising tide of scorn. Cynics are quick to write off resolutions, predicting most will be abandoned by February. Gym regulars complain about the newcomers crowding the squat racks. Then there are those who pride themselves on recalibrating year-round, dismissing the idea of a calendar-defined reset with an air of superiority.

    The tradition of making New Year’s resolutions goes back nearly 4,000 years to the Babylonians, who used the start of the year to make promises to their gods. Over time, those promises were made to the gods in our head as practice of self-improvement.

    The flip of the calendar is a reminder to pause and refocus. A moment to take stock of what truly matters.

    New Years Reflection = Meditation

    Reflecting on a new year isn’t so different from meditation. Mindfulness meditation, for instance, asks you to focus on your breath. Distractions will creep in…sometimes immediately. The key is noticing when you’ve wandered off and gently bringing your attention back.

    Some use guided apps like Waking Up, other traditions use the sound of a gong. Either way, the goal is the same: to create moments that prompt you to check if you’ve become distracted and help you refocus.

    But just like meditation, in life it’s easy to come to and realize, oh wow, I’ve been distracted from what’s important, for like, a long time. In both situations it can be incredibly disheartening and frustrating. “I’ve tried to make goals before, and look, I got nowhere with them. What’s the point?”

    To do this is to miss the point of the process.

    The following 3 frameworks will serve as the mindset for determining what will create a fulfilling life for you and result in meaningful change. Over the course of the Begin Again series, we’ll build on that mindset with tools and new ways of thinking.

    Framework 1:
    Resilience Can Be Effortless – When You Get Away from Your Goals & Habits, “Simply…Begin Again”

    Meditation teachers like Sam Harris and Joseph Goldstein offer a simple tip for moments when you’ve lost focus: don’t dwell on the frustration or waste time beating yourself up. Just refocus your attention and begin again.

    This idea also applies to daily life and New Year goal-setting. Realizing you’ve veered off course, whether with fitness, nutrition, or just your daily to-do list, can feel discouraging. But embracing the operating procedure of “just begin again” shifts the perspective, helping you reconnect with what matters and move forward.

    It’s a practice rooted in resilience, recognizing that personal growth isn’t linear. Progress comes with distractions and setbacks, but each one is a chance to start fresh. As Harris puts it, this process is about letting go of the past and returning to the present.

    The image contains a circular, clockwise arrow with a gradient from light to dark shade, symbolizing a cycle or process. At the top of the cycle, the text "BEGIN CHANGE" suggests the start of a transformation or process. At the bottom, the text "RECOGNIZE DISTRACTION" indicates an awareness or acknowledgment phase within the cycle. The arrow and accompanying text imply a continuous process of initiating change and being mindful of distractions, suggesting a conceptual framework for personal or organizational improvement.The image contains a circular, clockwise arrow with a gradient from light to dark shade, symbolizing a cycle or process. At the top of the cycle, the text "BEGIN CHANGE" suggests the start of a transformation or process. At the bottom, the text "RECOGNIZE DISTRACTION" indicates an awareness or acknowledgment phase within the cycle. The arrow and accompanying text imply a continuous process of initiating change and being mindful of distractions, suggesting a conceptual framework for personal or organizational improvement.

    But even when you wake up from distraction, how do you determine what’s important? Or what if you’re not emotionally connected to what you’re focusing on? What if you lack the drive to formulate what changes you want to make?

    → Have you downloaded our end of year reflection free printable workbook? It’s fantastic to do any time if you’ve never done an exercise like that. It will provide a lot of clarity, and our free workbook makes the process simple and straightforward.

    Framework 2:
    The Centuries Old Ground Rules for Change

    When it comes to defining what matters and building meaningful change, starting with a set of foundational principles can make all the difference. An ancient Tibetan practice called Lojong, or “Mind Training,” offers a framework worth considering.

    At the heart of Lojong are the “Four Preliminaries.” Despite the name, these ideas are anything but basic. They’re foundational: providing a clear, unflinching view of reality that helps ground future decisions about what truly matters.

    These principles offer a refreshingly honest lens for shaping the changes you want to make this year. Reinterpreted through a modern, secular perspective, they can serve as guiding tenets for your goals and priorities moving forward.

    First Preliminary: It’s Incomprehensible That You Even Exist

    It’s easy to let life’s demands like work obligations, family routines, and cultural expectations pull you into autopilot, letting the flow of daily tasks define what your life is or could be.

    But consider the staggering odds of your existence. Among the billions who came before you and the countless who will follow, the chance that life’s building blocks formed into you is almost unfathomable. In a universe where matter can neither be created nor destroyed, the atoms that make up your body could have become anything else: a cluster of space dust, a rodent scurrying through the Pleistocene, or my monstera plant that never stood a chance.

    Yet, here you are: the result of an inconceivable culmination of billions of years of cosmic events. Literally everything that has ever happened in the universe had to happen just as it did for you to find yourself right here, reading this, probably on your phone, while using the bathroom.

    And since matter isn’t destroyed, after you’re gone, parts of you may end up as space gas, a rodent, or some other writer’s dead plant. You’re here, in the face of improbable odds, only temporarily.

    → As we begin again, refocusing from distraction, the initial Lojong preliminary reminds us to get out of the flow of the apathy river prompted by the essential question: “What will I do with this rare human life?”

    Second Preliminary: You’re Going to Die, Stop Ignoring It

    Humans are wired in a weird way: we go through life acting as if death is something that happens to other people. We have a knack for sticking our fingers in our ears and going “lalalalalala” when it comes to thinking about our guaranteed death. It’s an uncomfortable, even taboo subject, one we all, culturally and individually, avoid.

    Each of us will face our mortality, and how much time we have left can never be known. This second preliminary serves as a flag boldly planted proclaiming the impermanence of everything. Anything that can die, will die.

    To suggest thinking about this could easily be described as morbid in our culture and that only drives home the point. Your inevitable death is science, not bad luck. Just because you feel uncomfortable when you think about it, doesn’t make avoiding it helpful.

    Facing the reality of death unveils insights and benefits that transcend the fear or avoidance it often instills. As we grasp the impermanence of everything, including our own bodies, it becomes clear that excess money, possessions, and even the companionship of friends cannot provide solace when we inevitably face our death.

    Think of the way a looming deadline can jolt you into action, surprising you with how much you can accomplish when time feels scarce. Embracing mortality works the same way. Understanding how little time we really have can bring urgency to the present, turning idle moments into opportunities.

    Unfortunately for many people this acceptance only comes at the end of life, reflecting on how life could have been lived, if only they could have understood what’s at stake: One day, it will be the last day.

    → You can embrace this in every moment, from here on.

    Third Preliminary: Your Actions – or Inactions – Have Consequences

    In pop culture, karma often gets miscast as some mystical force, a cosmic referee ensuring bad deeds get punished. But at its core, karma is simply the law of cause and effect, a reminder that what you do (or don’t do) shapes the reality you’ll face later.

    As a framework for starting again, this preliminary reinforces an obvious but often overlooked truth: your future self will live in the world created by your actions today. Joining a gym or starting a business won’t guarantee success, but between the version of you who tries and the one who doesn’t, only one has a shot at the outcome they’re after.

    The same logic applies to self-sabotaging thoughts. No matter how real or convincing they may feel, they don’t excuse inaction. The truth is simple: inaction only leads to outcomes dictated by inaction.

    → If there’s something you want to change, no one else can set the wheels in motion for you. The third preliminary calls this out plainly: you are the cause that creates the effect.

    Fourth Preliminary: Dedicating Your Life to Only Material Goals is Unfulfilling

    When we hear about goals in modern media, they often revolve around familiar aspirations: launching a business to amass wealth, climbing the corporate ladder to secure a prestigious position, purchasing a home that exudes pride and investment potential, or getting shredded to be more attractive to potential partners.

    The fourth preliminary challenges us to look deeper. While these aspirations aren’t inherently wrong, they can’t stand alone. Pursuing possessions, status, or validation as the ultimate aim creates a never-ending loop of desire and fleeting fulfillment.

    And you’ve experienced this in your own life, I’m sure. The car at 17 that would just change EVERYTHING. The first big job with the first “big” paycheck that ended up being a slog 12 months in. The one partner you were sure was the one, but ended up…not so much. Or after you realized upgrading to the new camera didn’t magically make you take more photos after the first week (ask me how i know). As life goes on, the fourth preliminary becomes all but obvious: we chase things with a primal misunderstanding that the reward they offer when we get them is laughably short.

    It’s not that we shouldn’t aspire to things or get excited about things we want.

    As we refocus, it’s essential to embrace that while it’s acceptable to set goals that yield these outcomes, they alone will not break the desire-fulfillment cycle.

    → Think of the emptiness of short-term pleasures, such as binge-watching TV shows or indulging in excessive eating. Focusing only on superficial goals like wealth, status, and image across a lifetime create the same result.

    Framework 3:
    Rethink Your Entire Approach with First Principles

    Now that we’ve let go of ego and embraced a clean slate, it’s time to focus not just on the why behind our goals, but the how. Enter first principles thinking, a concept rooted in philosophy and championed by figures like Aristotle and, more recently, tech leaders.

    At its core, first principles thinking breaks complex, sometimes unknowable, problems down into their most basic truths, allowing for innovative solutions that aren’t constrained by conventional approaches.

    In business, this method has led to breakthroughs by abandoning traditional practices and reconstructing problems from the ground up.

    A well-known example is the office building plagued by complaints about slow elevators during peak hours. The building owners initially considered costly upgrades or replacements, but structural constraints made that impractical.

    Instead, they simplified the problem:

    • People are upset because the wait feels too long.
    • The speed of the elevator cannot be changed.

    With this clarity, the solution turned out to be both simple and affordable. Mirrors and televisions were added to the lobby, providing distractions like news, sports, and reflections. The wait times didn’t change, but the complaints stopped entirely.

    The real issue wasn’t the speed of the elevators, it was the riders’ awareness of waiting.

    This same approach can transform personal goals. Instead of defaulting to old methods that never quite worked for fitness, relationships, or career growth, break your goals down to their most fundamental truths. Start fresh and build strategies that address the real problem, not just the symptoms.

    → Ask yourself, “What is the true purpose behind this goal? What do I know is true and what am I actually trying to achieve?”

    Over the course of the Begin Again series, we will be exploring tools and strategies that will help to begin again and refocus on what is actually important to you, using the ideas of these 3 frameworks as a foundation for dramatic and meaningful direction:

    • Simply begin again: When you realize you’ve become distracted from your habits or goals, don’t get demotivated. Clear your head and begin again.
    • All decisions and brainstorming should reflect the four preliminaries:
      • Your life is unfathomably rare, make use of it.
      • You will die. Your life is shorter than it seems, act with a sense of urgency while you still can.
      • The universal law of cause and effect. If you want change, you must take continual action.
      • Fulfillment is not possible from buying things or being seen as important alone. Don’t forget to anchor your ambitions to things that are not based on acquiring money, things, or status.
    • Don’t just blindly continue on a path that may not be working. Break your ambitions, goals, or problems down to their base ideas and create previously unknown, innovative solutions using first principles thinking.

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    Andrew Snavely

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  • Feeling stuck at work as the New Year begins? It may be a sign of professional growth

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    by Leda Stawnychko, Mount Royal University

    As the new year starts, it’s natural to feel torn between gratitude and restlessness. December often disrupts routines: fewer meetings, quieter inboxes and a rare chance to take stock and reflect.

    During this time, people may feel pride in how far they have come, alongside a growing sense that the path they are on no longer fits.

    This discomfort is especially common at stages of life when professionals expect to feel more settled, yet instead feel stagnant. It’s easy to dismiss such feelings as impatience or a lack of commitment.

    But research on adult learning and development suggests that feeling stuck is often a signal of growth. It’s evidence that our internal development has outpaced our external circumstances.

    In educational research, this tension is often described as a disorienting dilemma: an experience that unsettles our assumptions and highlights a mismatch between how we see ourselves and the contexts we are in.

    While these moments are often uncomfortable, they act as necessary catalysts for meaningful learning and change, motivating people to reassess their goals, values and direction. Seen this way, yearning for new beginnings is a rational response to growth.

    Diagnosing the source of restlessness

    If you’re ready for change but unsure of where to begin, a useful first step is clarifying what is driving the sense of restlessness. Is it the work itself, the people you work with or the broader organizational culture?

    When organizations are generally supportive, growth doesn’t necessarily require leaving. Change may be possible within the same environment. In these cases, conversations with supervisors can reveal opportunities that are not immediately obvious, such as stretch assignments, special projects or support for further learning.

    Research shows that people who stay with organizations over the long term often do so because of strong relationships, a good fit with their broader lives and what scholars call “job embeddedness” — the financial, social and psychological benefits of the position that make leaving costly.

    Research suggests feelings of stagnation at work may be a normal part of adult learning and career progression. (Getty Images/Unsplash+)

    But when the cost of staying is stifling your growth, it’s worth exploring how you might either renegotiate growth where you are or thoughtfully prepare to move on.

    Re-evaluating what matters now

    Whether you’re considering a shift within your organization or beyond it, taking time to reassess your needs, goals and values is essential. What mattered to you earlier in your career may not matter in the same way now. Income, learning, flexibility, stability and meaning all rise and fall in importance across life stages.

    Clarifying your values does not mean choosing one priority forever. It simply provides a clearer map for evaluating opportunities.

    Some people prioritize mentorship or employer-supported education. Others need predictable schedules, strong health benefits or flexibility to care for family members.

    Understanding what matters most now helps narrow your options and reduces the paralysis that often accompanies big decisions.

    Focusing on activities rather than titles

    Another way to gain clarity is to imagine your ideal role without fixating on job titles.

    Titles can be misleading and often mask the day-to-day reality of the work. Instead, focus on activities. How will you spend most of your time? What skills will you be using day to day?

    One useful question is what activities you would gladly do without being paid. These often point to core strengths and motivations worth taking seriously. Organizational psychologists describe this as intrinsic motivation — the internal drive to engage in an activity because it is inherently satisfying.

    Two women working at laptops in an office

    Whether you’re considering a shift within your organization or beyond it, taking time to reassess your needs, goals and values is essential. (A. C./Unsplash+)

    For example, early in my career, I began to notice a pattern in my volunteer work. I was consistently drawn to supporting professionals through moments of career transition, conflict and change. Over time, that realization helped me recognize that mentoring and coaching were activities I already valued enough to do for free.

    With that insight, I began targeting roles in my own career that rewarded those same activities, ensuring that my work consistently included elements that felt both meaningful and energizing.

    Preparing for the next step

    Once priorities and interests are clearer, look closely at the qualifications and experiences the roles you are drawn to actually require and begin developing them intentionally.

    This can occur through low-risk avenues, including projects in your current job, entrepreneurial or side work, volunteer roles or targeted learning opportunities.

    Consistently taking small, purposeful steps can help you systematically bridge the gap between your current capabilities and the demands of your next chapter. By actively cultivating these skills, you transform a period of restlessness into a constructive phase of professional readiness.

    As you consider what comes next, use your network strategically to learn and ask questions. New beginnings unfold through conversations, experiments and choices made over time.

    Also pay attention to the beliefs shaping your actions. Assumptions about what you can or cannot do can limit options more than skills ever do. Feeling stuck is an invitation to evolve and may mark the start of an exciting new chapter you can begin writing today.

    Leda Stawnychko, Associate Professor of Strategy and Organizational Theory, Mount Royal University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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    The Conversation

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  • We built evaluation for accountability–now it’s time to build it for growth

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    Key points:

    Teacher evaluations have been the subject of debate for decades. Breakthroughs have been attempted, but rarely sustained. Researchers have learned that context, transparency, and autonomy matter. What’s been missing is technology that enhances these at scale inside the evaluation process–not around it. 

    As an edtech executive in the AI era, I see exciting possibilities to bring new technology to bear on these factors in the longstanding dilemma of observing and rating teacher effectiveness.

    At the most fundamental level, the goals are simple, just as they are in other professions: provide accountability, celebrate areas of strong performance, and identify where improvement is needed. However, K-12 education is a uniquely visible and important industry. Between 2000 and 2015, quality control in K-12 education became more complex, with states, foundations, and federal policy all shaping the definition and measurement of a “proficient” teacher. 

    For instance, today’s observation cycle might include pre- and post-observation conferences plus scheduled and unscheduled classroom visits. Due to the potential for bias in personal observation, more weight has been given to student achievement, but after critics highlighted problems with measuring teacher performance via standardized test scores, additional metrics and artifacts were included as well.

    All of these changes have resulted in administrators spending more time on observation and evaluation, followed by copying notes between systems and drafting comments–rather than on timely, specific feedback that actually changes practice. “Even when I use Gemini or ChatGPT, I still spend 45 minutes rewriting to fit the district rubric,” one administrator noted.

    “When I think about the evaluation landscape, two challenges rise to the surface,” said Dr. Quintin Shepherd, superintendent at Pflugerville Independent School District in Texas. “The first is the overwhelming volume of information evaluators must gather, interpret, and synthesize. The second is the persistent perception among teachers that evaluation is something being done to them rather than something being done for them. Both challenges point in the same direction: the need for a resource that gives evaluators more capacity and teachers more clarity, immediacy, and ownership. This is where AI becomes essential.”

    What’s at stake

    School leaders are under tremendous pressure. Time and resources are tight. Achieving benchmarks is non-negotiable. There’s plenty of data available to identify patterns and understand what’s working–but analyzing it is not easy when the data is housed in multiple platforms that may not interface with one another. Generic AI tools haven’t solved this.  

    For teachers, professional development opportunities abound, and student data is readily available. But often they don’t receive adequate instructional mentoring to ideate and try out new strategies. 

    Districts that have experimented with AI to provide automated feedback of transcribed recordings of instruction have found limited impact on teaching practices. Teachers report skepticism that the evolving tech tools are able to accurately assess what is happening in their classrooms. Recent randomized controlled trials show that automated feedback can move specific practices when teachers engage with it. But that’s exactly the challenge: Engagement is optional. Evaluations are not. 

    Teachers whose observations and evaluations are compromised or whose growth is stymied by lost opportunities for mentoring may lose out financially. For example, in Texas, the 2025-26 school year is the data capture period for the Teacher Incentive Allotment. This means fair and objective reviews are more important than ever for educators’ future earning potential.

    For all of these reasons, the next wave of innovation has to live inside the required evaluation cycle, not off to the side as another “nice-to-have” tool.

    Streamlining the process

    My background at edtech companies has shown me how eager school leaders are to make data-informed decisions. But I know from countless conversations with administrators that they did not enter the education field to crunch numbers. They are motivated by seeing students thrive. 

    The breakthrough we need now is an AI-powered workspace that sits inside the evaluation system. Shepherd would like to see “AI that quietly assists with continuous evidence collection not through surveillance, but pattern recognition. It might analyze lesson materials for cognitive rigor, scan student work products to detect growth, or help teachers tag artifacts connected to standards.”

    We have the technology to create a collaborative workspace that can be mapped to the district’s framework and used by administrators, coaches, support teams, and educators to capture notes from observations, link them to goals, provide guidance, share lesson artifacts, engage in feedback discussions, and track growth across cycles. After participating in a pilot of one such collaborative workspace, an evaluator said that “for the first time, I wasn’t rewriting my notes to make them fit the rubric. The system kept the feedback clear and instructional instead of just compliance-based.”

    As a superintendent, Shepherd looks forward to AI support for helping make sense of complexity. “Evaluators juggle enormous qualitative loads: classroom culture, student engagement, instructional clarity, differentiation, formative assessment, and more. AI can act as a thinking partner, organizing trends, highlighting possible connections, identifying where to probe deeper, or offering research-based framing for feedback.”

    The evaluation process will always be scrutinized, but what must change is whether it continues to drain time and trust or becomes a catalyst for better teaching. Shepherd expects the pace of adoption to pick up speed as the benefits for educators become clear: “Teachers will have access to immediate feedback loops and tools that help them analyze student work, reconsider lesson structures, or reflect on pacing and questioning. This strengthens professional agency and shifts evaluation from a compliance ritual to a growth process.”

    Real leadership means moving beyond outdated processes and redesigning evaluation to center evidence, clarity, and authentic feedback. When evaluation stops being something to get through and becomes something that improves practice, we will finally see technology drive better teaching and learning.

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    Jena Draper, RefynED

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  • 80+ Free Self-Care Practices To Try To Show Up As Your Best Self

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    Self-care doesn’t have to be expensive or elaborate. Often, the most restorative habits are the ones that fit effortlessly into our lives: taking a deep breath before a meeting, jotting down a few thoughts before bed, or spending time doing something you genuinely enjoy. 

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  • More teens are using summer for college and career prep

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    Key points:

    The academic landscape has evolved dramatically, especially when it comes to summers. More students are embracing year-round learning to build strong study habits and develop the critical thinking, application, and retention skills they need for success in higher education and the workplace. They’re treating AP®, SAT®, and ACT® practice and preparation as long-term investments rather than temporary obligations where they are last-minute cramming for these high-stakes exams.

    Trends and research support this approach. The Pew Research Center found that 36.6 percent of U.S. teens had a paying job during the summer of 2021–the highest rate since 2008. According to their research, 86 percent of U.S. teens say having a job or career they enjoy is extremely or very important, and 58 percent say having a lot of money is highly important. Their drive for meaningful, financially secure careers is reshaping how they spend their time, especially during the summer.

    Beyond earning money, today’s teens are using their summers for skill development through jobs, internships, and academic prep. This dual focus on work and learning shows maturity and foresight. Students are preparing not just for the next school year but for the professional expectations they’ll face later in life.

    What the Surge Says About Student Ambition

    This rising engagement in AP coursework aligns with a broader cultural shift toward early academic specialization. Students see AP coursework as more than a way to earn college credit. It’s the first step into their intended career path.

    • Future healthcare professionals are diving into AP Biology, AP Chemistry, AP Physics 1, and AP Psychology as early tests of their aptitude for the MCAT® and various medical fields.
    • Aspiring attorneys and policymakers turn to AP Government and AP U.S. History to build knowledge of our legislative and judicial foundations, as well as analytical and writing skills.
    • Future accountants, entrepreneurs, and business people gravitate toward AP Calculus, AP Macroeconomics, and AP Statistics to develop quantitative fluency and business reasoning.

    The Associated Press-NORC Center for Public Affairs Research found that six in 10 teens say graduating from college is extremely or very important to getting a good job. Many recognize that advanced coursework in high school can make college more manageable and scholarships to their dream schools more attainable.

    The rise in AP participation isn’t just academic enthusiasm. It’s strategic planning. Students are approaching high school as a career laboratory where they can test their interests, gauge their strengths, and start aligning their goals with future opportunities.

    Summer as the new launchpad

    For this generation, the summer is a launchpad, not a pause. Teens are blending part-time work with academic enrichment, community involvement, and skill-building activities that align with their future ambitions. Many see the summer as the perfect window to study at their own pace, without the pressure of a full course load or extracurricular overload. 

    More students are using summer break strategically to strengthen their understanding and prepare for challenging AP and SAT content. This behavior echoes findings from Pew’s 2025 survey: Teens are more focused on professional and financial success than on traditional milestones such as marriage and family life. They’re motivated by the pursuit of independence, stability, and purpose, values that translate directly into how they approach school and learning.

    When I talk to students, what stands out is how intentional they are. They want to be prepared, and they want options. They see every AP class and every practice question as one step closer to a career that excites them, and a future they can control.

    From short-term learning to lifelong skills

    This trend toward early preparation also reflects a shift in how students define success. They understand that knowledge alone isn’t enough; the ability to apply, adapt, and persist will carry them through college and into their careers.

    With the research in mind, educators and edtech tools must prioritize active learning over memorization. By helping students understand the why behind each step, not just the correct answer, we build the problem-solving and analytical reasoning skills that mirror the expectations in fields more students are pursuing, including medicine, law, engineering, and business.

    The Future Belongs to the Prepared

    The surge in AP course engagement this summer isn’t an anomaly. It’s a glimpse into the future of learning, and we see that as a positive sign. Students are no longer waiting for senior year or college to take their goals seriously. They’re taking ownership of their learning, developing study skills that extend far beyond exams, and connecting their academic effort to real-world ambition. They’re not just preparing for tests; they’re preparing for life.

    High school may be where lifelong learning begins, but for this generation, it’s also where futures are built.

    Laura Ascione
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    Philip Bates, UWorld 

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  • CF Montreal acquire D Dagur Dan Thorhallsson from Orlando City

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    (Photo credit: Jim Dedmon-Imagn Images)

    CF Montreal acquired defender Dagur Dan Thorhallsson from Orlando City on Wednesday, both clubs announced.

    In exchange for the 25-year-old Icelandic international, Orlando receives $500,000 in general allocation money.

    Orlando also retains a sell-on fee and could receive up to an additional $125,000 in conditional GAM.

    Thorhallsson signed a new deal with Montreal through the 2027-28 season with an option for 2028-29.

    ‘Dagur’s a player who we’ve monitored dating to his MLS arrival,’ Montreal senior director of recruitment Luca Saputo said. ‘We expect that he will seamlessly fit the style of play that head coach Marco Donadel wants to implement. His ability to support the attack on the flanks, along with his versatility, will provide different options for our team going forward.’

    Thorhallsson appeared in 92 MLS matches (52 starts) with Orlando from 2023-25, contributing seven goals and four assists. He set a career high with three goals in 31 appearances (11 starts) in 2025.

    ‘His dedication to the team, ability to embrace our culture, and knack for bringing every group together made him a joy to have in our locker room,’ Orlando general manager Ricardo Moreira said. ‘We’re grateful for everything he’s given to the club and wish him nothing but the best in this next chapter of his career.’

    –Field Level Media

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  • The end of one-direction career pathways: Why empowering students sets the best course for future success

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    Key points:

    When middle school students make the leap to high school, they are expected to have a career path in mind so their classes and goals align with their future plans. That’s a tremendous ask of a teenager who is unaware of the opportunities that await them–and emerging careers that have yet to exist.

    Mentors, parents, and educators spend so much time urging students to focus on their future that we do them a disservice by distracting them from their present–their passions, their interests, their hobbies. This self-discovery, combined with exposure to various career fields, fuels students’ motivation and serves as a guidebook for their professional journey.

    To meet their mission of directing every student toward an individualized post-secondary plan, schools need to prioritize recognizing each student’s lifestyle goals. That way, our kids can find their best-fit career and develop greater self-awareness of their own identity.

    Give students greater autonomy over their career exploration

    The most problematic aspect of traditional career-readiness programs is that they’re bound so tightly to the classes in which a student excels.

    For example, a high schooler on a technology track might be assigned an engineer as a mentor. However, that same student may also possess a love for writing, but because their core classes are science-based, they may never learn how to turn that passion into a career in the engineering field, whether as a UX writer, technical editor, or tech journalist. 

    Schools have the opportunity to help students identify their desired lifestyle, existing strengths, and possible career paths. In Aurora Public Schools in Nebraska, the district partnered with our company, Find Your Grind, an ESSA Tier 2 validated career exploration program, to guide students through a Lifestyle Assessment, enabling them to discover who they are now and who they want to become. Through this approach, teachers helped surface personalized careers, mentors, and pathway courses that aligned with students’ lifestyle goals.

    Meanwhile, in Ohio, school districts launched Lifestyle Fairs, immersive, future-ready events designed to introduce students to real-world career experiences, industry mentors, and interactive learning grounded in self-discovery. Hilliard City Schools, for example, welcomed more than seventh-grade students to a Lifestyle Fair this past May. 

    Rather than rely on a conventional booth-style setup, Hilliard offered interactive activations that centered on 16 lifestyle archetypes, including Competitor, Explorer, Connector, and Entrepreneur. The stations allowed students to engage with various industry leaders and participate in hands-on activities, including rocket launch simulations and creative design challenges, to ignite their curiosity. Following the Fair, educators reported increased student engagement and a renewed enthusiasm for learning about potential career paths.

    Create a fluidity path for future success

    According to the World Economic Forum, by 2030, 97 million jobs will be displaced by AI, significantly impacting lower-wage earners and workers of color. At the same time, 170 million new jobs are expected to be created, especially in emerging fields. By providing students more freedom in their career exploration, educators can help them adapt to this ever-changing 21st-century job market.

    Now is the time for school districts to ensure all students have access to equitable career planning programs and work to close societal disparities that hinder professional opportunities. Instead of setting students on a predetermined pathway toward a particular field–which may or may not exist a decade from now–educators must equip them with future-proof and transferable core skills, including flexibility, initiative, and productivity, in addition to job-specific skills. As the job market shifts, students will be prepared to change direction, switch jobs, and pivot between careers. 

    In Hawaii, students are taking advantage of career exploration curriculum that aligns with 21st-century career and technical education (CTE) frameworks. They are better prepared to complete their Personal Transition Plans, which are required for graduation by the state, and have access to micro-credentials that give them real-world experience in different industries rather than one particular field.

    For decades, career planning has placed students in boxes, based on what the adults in their lives expect of them. Ensuring every child reaches their full professional potential means breaking down the barriers that have been set up around them and allowing them to be at the center of their own career journey. When students are empowered to discover who they are and where they want to be, they are excited to explore all the incredible opportunities available to them. 

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    Nick Gross, Find Your Grind

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  • Science Says (Sometimes) Going Easy On Yourself Makes You More Likely to Achieve Your Biggest Goals

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    Where responding to a setback on the path towards achieving a huge goal is concerned, most people tend to fall somewhere inside these two extremes:

    1. You think, “I’m better than this,” and are really hard on yourself.
    2. You think, “No one’s perfect,” and give yourself a break.

    Over the long term, which mindset do you think leads to higher levels of achievement? If you’re like the vast majority of the people I polled on LinkedIn, you choose choose “really hard on myself.” Makes sense: a relentless drive for perfection is the key to self-improvement. Not being too had on yourself? Accepting anything less than excellence? Saying, “That’s okay. I tried.”?

    No self-respecting, hard-charging, success-oriented person thinks that way.

    Except they do, especially if they want to achieve difficult goals.

    According to a study published in Personality and Social Psychology Bulletin, treating yourself with self-compassion — seeing weaknesses, failures, and mistakes as a natural part of life — better motivates people to improve weaknesses and improve performance.

    As the researchers write, “These findings suggest that, somewhat paradoxically, taking an accepting approach to personal failure may make people more motivated to improve themselves.”

    Granted, mental toughness builds the foundation for long-term success. But being hard on yourself won’t develop mental toughness. A study published in Self and Identity found that the increased stress that results from self-criticism actually increases procrastination. That’s a form of “mental toughness” no one can afford.

    So what’s a better approach? Self compassion, blended with a little growth mindset.

    Granted, self-compassion sounds a little too warm and fuzzy, especially for someone with my upbringing. Self-respect and self-regard, constantly reminding yourself that you not only could but should do better, keeps you pushing forward.

    That’s where also embracing a growth mindset comes in. According to research on achievement and success by Stanford psychologist Carol Dweck, people tend to embrace one of two mental approaches to talent:

    • Fixed mindset: The belief that intelligence, ability, and skill are inborn and relatively fixed–we “have” what we were born with. People with a fixed mindset typically say things like, “I’m just not that smart,” or “Math is not my thing.”
    • Growth mindset: The belief that intelligence, ability, and skill can be developed through effort–we are what we work to become. People with a growth mindset typically say things like, “If I keep working, I’ll get it,” or “That’s okay. I just need to keep trying.”

    No matter how high your self-esteem, when assume that you are what you are, and the going gets tough, you start to feel helpless. What you “are” isn’t good enough. When you think that, you put things off. Or even stop trying. Why keep trying, when more effort won’t matter?

    That’s why people with a growth mindset tend to go easier on themselves — but without easing their focus on improvement or achievement.

    Instead of saying, “I should be better than this,” people with a growth mindset think, “That didn’t go perfectly. But that’s okay: I worked hard, learned a few things, and know what to do differently next time.”

    Embracing self-compassion doesn’t mean relaxing standards or seeking to achieve “smaller” goals. Embracing self-compassion just means accepting that failure is a natural step on the road to eventual achievement. 

    And that risks, especially to your self-esteem, aren’t something to avoid, because everyone makes mistakes. Everyone fails. The people who succeed, in whatever way they define “success,” are the people who find the motivation to keep trying.

    Which, according to science, are the people who set hard goals.

    And, counterintuitive as it may sound, go easy on themselves along the way, because one mistake or failure isn’t the end of the road.

    It’s just part of the journey.

    The opinions expressed here by Inc.com columnists are their own, not those of Inc.com.

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    Jeff Haden

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  • San Diego keeping tabs on top spot ahead of finale vs. Timbers

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    (Photo credit: Troy Taormina-Imagn Images)

    San Diego FC will try to prolong their hopes of earning the top seed in the Western Conference on Saturday evening in their season finale against the host Portland Timbers.

    San Diego (18-9-6, 60 points) lost its grip on first place last weekend after Vancouver rallied for a 2-1 victory at Orlando City SC.

    The expansion side still can earn the top spot in the West bracket with a win and a Whitecaps’ home loss against FC Dallas.

    Regardless, San Diego manager Mikey Varas said he believes his team should be confident in the body of work it has put together entering its first playoff appearance.

    With 17 goals and 18 assists, Anders Dreyer has mounted a legitimate MVP candidacy in his first season in the league, while helping the team set an MLS record for points in an expansion season.

    ‘I hope that people who watch us play feel that the boys have exceeded expectations,’ Varas said. ‘Because it’s a team that fights every single second of the game. They’re so brave to play. And to play under high levels of pressure and to keep going.’

    Portland (11-11-11, 44 points) has won only once in its last nine matches (1-4-4) while sliding down the West table. The Timbers could slip from seventh to eighth place with a loss and a Dallas victory.

    That would mean a one-game playoff against the ninth finisher — Real Salt Lake, Colorado or San Jose — instead of a direct path into a first-round series.

    For Timbers manager Phil Neville, the most frustrating aspect has been what he sees as a lack of service for center forwards Felipe Mora and Kevin Kelsy. The former hasn’t scored in the league since May, the latter not since late August.

    As a team, Portland has eight goals during its nine-match slump.

    ‘I think the thing that we’ve worked on in the last 10 days, I think I’ve made a real point of saying we have a center forward on the pitch that we have to utilize more,’ Neville said. ‘We have to support more, we have to give him (the ball) more.’

    –Field Level Media

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  • Why Does Success Often Feel Like Failure? Science Says Blame the ‘Negative-Lumping’ Effect

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    Say you’ve averaged landing 40 new customers a month over the past year. You really want to ramp things up, so you set a goal of landing 100 new customers next month.

    Most importantly — because a goal without an action plan is just a dream — you do a number of things differently to achieve it. You make more cold calls. You rework your sales pipeline. You implement new pricing strategies. You leverage referrals. You work your butt off to achieve your goal.

    Unfortunately, you fall a little short. You only land 94 new customers.

    How do you feel? Science says you’re bound to be disappointed, even though 94 new customers is way more than 40. A study published in Psychological Science found that people dismiss relative gains even when those gains are considerable. Psychologists call that the “negative-lumping”effect, the tendency to dismiss achievement — no matter how great the improvement — even when you fall short of a seemingly impossible goal.

    Say profits are small and you want to cut costs by 10 percent this month. Oddly enough, whether you only cut 2 percent, or 5 percent, or 9 percent, the result feels the same. Even though 2 percent is good, 5 percent is better, and 9 percent is great — even though the difference between where you started and what you accomplished is huge — still.

    You feel like you failed.

    Which is not just a problem in the moment, but also in the future. As the researchers write:

    … falling short signals an eschewal of doing the bare minimum and lacking serious intent to change, making these gains seem less deserving of recognition.

    Critically, participants then “checked out”: they under-rewarded and underinvested in efforts toward “merely” incremental improvement. In all experiments, participants lumped together absolute failures but not absolute successes, highlighting a unique blindness to gradations of badness.

    When attempts to eradicate a problem fail, people might dismiss smaller but critical steps that were and can still be made.

    Or in non researcher-speak, if you don’t hit your target, you’ll probably quit trying. Or you’ll scrap the process you created to hit a goal (after all, it didn’t “work”) and start over again — even though you’re clearly on the right track.

    So how can you combat the effect of negative-lumping? How can you keep falling a little short of a goal, especially a huge goal, from feeling like total failure?

    The key is to look forward and backward. Measuring yourself against a goal is obviously valuable. Striving to reach a goal, evaluating your progress toward that goal to modify your approach, your strategies, your daily activities… goals are valuable because they help you establish and then shape the process you create to reach that goal.

    Since you can’t decide how to get there if you don’t know where you’re going, you need to measure yourself against a goal.

    But you also need to make sure you look back to see how far you’ve come. If your goal was to land 100 customers and you “only” landed 94, still: you’ve grown your customer base by a significant amount — and you’ve learned a lot about how to turn leads into customers. If your goal is to work out five days a week and you “only” work out four, still: you’ve made definite strides in improving your fitness, and you can figure out how to remove the barriers that keep you from working out one more day a week.

    Relative improvement is still improvement — and it provides a knowledge and experience base you can use to adapt, revise, optimize… and continue to improve.

    Because here’s the thing. When you look forward, you “failure” is relative. When you look backwards, your success is absolute. You grew your customer base. You got fitter. Whatever you hope to do, you’re closer than you were.

    So use goals to inform processes, to track your progress, and to make smart course correction. By all means, measure yourself against your goals. 

    But don’t forget to look back and measure yourself against the progress you made, especially if your efforts fall short of your goals. 

    Failing to hit a target is just failing to hit an arbitrary — and possibly unreachable, at least in the short-term — target. Progress is actual. Progress is tangible. Progress, no matter how small, is an achievement to take pride in, and use as motivation to keep making progress.

    Because shorter-term goals are fun… but where you end up is all that really matters.

    The opinions expressed here by Inc.com columnists are their own, not those of Inc.com.

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    Jeff Haden

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  • A Happiness Expert’s Foolproof Plan For Implementing New Habits

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    “[Habits] put a behavior on autopilot,” Rubin explains. “Research suggests that about 40% of what we do every day1 is governed by habits, so if you have habits that work for you, it’s going to be a lot easier to be happier, healthier, more productive, and more creative.”

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  • 80+ Free Self-Care Practices To Try To Show Up As Your Best Self

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    Self-care doesn’t have to be expensive or elaborate. Often, the most restorative habits are the ones that fit effortlessly into our lives: taking a deep breath before a meeting, jotting down a few thoughts before bed, or spending time doing something you genuinely enjoy. 

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  • Learning Solidity – A Flipping Journey – Dragos Roua

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    Somewhere between one weekend and a couple of years later, I learned Solidity.

    It didn’t start as a big goal. Not even like a 30-day challenge. It started small, with a tiny square. A 4×4 puzzle matrix, to be precise. I just wanted to pick a new weekend project — something playful. Something that felt like a game but also opened the opportunity to learn something new. I didn’t know I’d end up with something called Proof of Attention.

    All I thought was: let’s do something really simple. Like — what if you could flip some tiles, remember their colors, and slowly uncover a pattern? How can I do this?

    That was the beginning of Flippando.

    Curiosity Was the Way Forward

    I had built apps before. I’m not new to code, nor to launching stuff. But smart contracts? Solidity? EVM?

    They were… foreign. Abstract. Like trying to speak Latin at a party where everyone’s speaking Klingon.

    So I started small. First, I built a local game board in JavaScript. It had all the features, and it was visual enough to keep me hooked — weekend after weekend. Then I built a very simple backend in Solidity. Just one smart contract. Extremely basic. The MVP of an MVP.

    Then — curiosity kicked in. And I started to brainstorm:
    What if this board could be minted as an on-chain NFT?
    Whoa. That sounded cool.
    What if every solved puzzle held a token, somehow locked inside?
    And that token — unlocked by putting together those boards into a living artifact.
    Built with Proof of Attention.

    And all this… in Solidity.

    I dived in.

    Hackathon 1: The Confirmation

    The first hackathon I won with Flippando was absolutely amazing. At that time, I was visiting South Korea, part of a bigger plan to understand Asia — and maybe move there (which eventually happened, though not in South Korea).

    While in Seoul, I joined a few local crypto meetups and learned there was a hackathon coming up. I registered. To my surprise, I realized I was the only foreigner among 100 local Korean hackers. We grinded together for 48 hours in a superb facility called Hana Financial Town, in Incheon.

    I didn’t expect to win.
    But I did.

    Flippando won the Polygon track. That whole experience probably deserves its own blog post (but that’s, again, for another story).

    Hackathon 2: Deeper Into the Rabbit Hole

    Winning the first hackathon gave me confidence. So I joined another one — in a new, emerging ecosystem called Saga. I won a small prize, but the real reward was direction.

    I refined the contracts.
    I abstracted logic.
    I made a ton of improvements to the visuals.

    People liked it.

    More importantly — I liked it.

    Every new Solidity pattern I learned wasn’t just a technical upgrade. It was a metaphor.
    Interfaces felt like unspoken contracts between people.
    Modifiers reminded me of personal boundaries.
    And events — the way blockchain sends back rich information — reminded me of how our actions ripple outward.

    The Grant and the Multichain Leap

    At some point, the game stopped being just mine.

    I received a grant.
    Flippando became the first beneficiary of the Gno.land grant program.
    And I ported the entire game to Gno.

    That changed the tempo a bit. For a while, it felt like a detour. I hadn’t launched the game on EVM yet. But here I was — building it in another language.

    And it paid off.
    I could now clearly observe different coding patterns.
    It’s one thing to build on a very limited virtual machine like the EVM.
    And it’s something else entirely to build a realm in Gno — where everything feels incredibly more fluid.

    That experience only amplified my craving for prime time.

    A couple of months later, I refined (for the sixth time, at least) and audited the Solidity code — and deployed.

    To make things spicier, I went multichain:
    Base. Polygon. Saga. Sonic. Berachain.

    Each chain had its quirks — different RPCs, gas limits, deployment scripts.
    I wrote wrappers, orchestrated deployments, and built fallback logic.

    Suddenly, Solidity was no longer a barrier.
    It was just the playground.

    Lessons from the Flipping Journey

    Learning Solidity wasn’t just about learning a language. It was about unlearning rigidity.

    You don’t need to understand everything to build something meaningful.
    You just need to start — to flip that first tile.

    Flippando is still evolving.
    What began as a weekend project is now a cross-chain memory machine, a tokenized art engine, and a growing community playground.

    And I —
    I’m still flipping.
    Still remembering.
    Still learning.

    If you’re curious about the game — or if you want to feel what it’s like to flip tiles on a blockchain — check out Flippando on your favorite chain.
    And leave some feedback. I read all of it.

    Seriously, I do.

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    dragos@dragosroua.com (Dragos Roua)

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  • Best of 2024: Top Self-Improvement Articles, Worksheets, and Highlights

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    Celebrate 15 years at The Emotion Machine with our ‘Best of 2024’ roundup, featuring top articles and worksheets on psychology, personal growth, relationships, and philosophy — then get excited for another year of self-improvement!

    2024 marks the fifteenth year of self-improvement at The Emotion Machine, making it one of the oldest and largest independent psychology websites on the internet – with zero plans to stop or slow down anytime soon.

    If there’s one thing I’ve learned, it’s that no matter the ups and downs we face over the year, a steady commitment to growth always pays off on a long enough timeline. Over the past 15 years, I’ve had many rewarding highs and devastating lows, but at the end of the day, I’m better off today than I was before — and that’s the truest measure of growth. It’s the benchmark I’ll continue to use as I move forward in life.

    This year, as always, we’ve explored a huge range of topics related to psychology and self-improvement: from practical tips for emotional regulation to in-depth movie reviews to social analyses about the current state of the world. A quick look at the list below shows that The Emotion Machine is far more than just your everyday self-help blog, it’s a vast resource dedicated to education and knowledge in all its forms.

    Without further ado, here are our best articles and worksheets of 2024!

    Articles

    Our best articles of the year, broken down by category.

    Psychology and Mental Health

    Emotions Are Weakness: 5 Maladaptive Beliefs That Lead to Emotional Dysfunction

    Why the belief that “emotions are weakness” leads to suppression and dysfunction — and why accepting and embracing emotions plays an important role in happiness, health, and well-being.

    Rumination vs. Savoring: The Neural Dynamics Between Positive and Negative Thinking

    The same brain regions handle both rumination (negative replay) and savoring (positive replay) — here’s how to use this part of your brain in a new and healthier way.

    6 Common Factors Behind All Successful Therapy

    What makes therapy effective? These universal factors are the foundation for success, no matter the approach.

    Good Will Hunting: A Masterclass in Therapy and Emotional Growth

    An in-depth, session-by-session breakdown of Good Will Hunting – widely regarded as one of the best depictions of therapy in film.

    Positive Psychology Tools Are Most Effective For Those Who Practice Long-Term

    New research highlights the importance of consistent practice for maximizing the benefits of psychology tools.

    How Aesthetic Chills Boost Feelings of Acceptance, Inspiration, and Meaning

    Discover the power of “aesthetic chills” (or “goosebumps”) and how this unique sensation enhances awe, inspiration, and personal growth.

    The Worldbuilding of Inside Out 2: New Emotions, Belief System, and a Sense of Self

    A closer look at how the sequel deepens its exploration of emotions, identity, and belief systems.

    2024 World Happiness Rankings: USA Falls Out of Top 20, Youngest Hit Hardest

    What this year’s happiness rankings reveal about global trends—and why young Americans are struggling most.

    Motivation and Personal Growth

    The Will to Improve: Bridging the Gap Between “Talk” and “Action”

    How to overcome inertia and turn intention into meaningful action.

    The Pebble In Your Shoe: Tiny Frustrations That Can Ruin Your Day

    Why small, unresolved annoyances can derail your entire mood. Here’s why it’s best to fix them now rather than later.

    Deathbed Motivation: The Top 5 Regrets of the Dying

    Lessons from those at life’s end, inspiring you to live without regrets.

    What If: The Power of Hypotheticals and Counterfactual Thinking

    How exploring “what if” scenarios sharpens your thinking and decision-making.

    50+ Destructive Patterns That Scream Low Confidence and Insecurity

    A comprehensive guide to identifying common patterns of self-doubt.

    The Domino Effect of Overcoming Your Fears One At A Time

    Tackling fears incrementally to build unstoppable momentum.

    50+ Motivational Latin Proverbs to Elevate Your Thinking to New Levels

    Ancient wisdom to inspire modern self-improvement.

    My Biggest Goal of 2024

    Written at the start of the year, this piece explores the ambition, mindset, and strategy behind setting my biggest goal for 2024.

    Intermittent Fasting: The Mind-Body Benefits of Conscious Calorie Restriction

    Exploring the science and mental clarity behind intentional fasting.

    Relationships and Communication

    The Art of Rejection and Saying No: One of the Most Underrated Social Skills

    Master the delicate but essential skill of turning others down with grace and confidence.

    The Compliment Sandwich: How to Give Constructive Feedback That Sticks

    Deliver feedback that resonates by balancing honesty with encouragement.

    Social Bonding Through Movies: The Emotional Magic Behind Watching Films Together

    Why sharing films with others can forge deep emotional connections.

    The Power of Sincerity – And How to Stop Hiding Behind Sarcasm and Irony

    Unlock the strength of genuine communication by breaking free from sarcasm and pretense.

    Finding Meaning in Virtual Worlds: How Online Gaming and Digital Communities Can Transform Lives

    Discover how online spaces can cultivate real-life growth, meaning, and connection, as shown in the documentary The Remarkable Life of Ibelin.

    Third Spaces: The Building Blocks of A Healthy Community and Social Life

    Explore the social hubs that enrich our lives and strengthen our communities, outside of home and work.

    The Many Faces of Deception: Understanding the Different Types of Lying

    Learn how to recognize and identify the diverse ways people bend the truth.

    14 Powerful Genre-Bending Films That Explore Love in Unconventional Ways

    Films that redefine love and challenge how we think about relationships.

    The Narcissistic Culture of “Image” and Excessive Self-Monitoring

    How excessive self-monitoring is eroding confidence and authenticity in our social lives.

    Philosophy and Meaning

    A Lifelong Project: Staying True to Your Mission in a Quick Fix World

    The power of commitment is a rare resource in a culture obsessed with instant gratification.

    One Must Imagine Sisyphus Happy: Finding Meaning in Eternal Struggle

    An existential perspective on life’s inherent challenges and the quest to find meaning in them.

    Paradigm Shifts: A Complete Change in Worldview

    When you need to rethink everything you believe and let go of old ways of looking at the world.

    The Immovable Mind: Schopenhauer’s Daily Routine For 27 Years

    A case study on the unique and disciplined routine of the philosopher Arthur Schopenhauer.

    The Beggar’s Gift: An Opportunity to Be Good

    From a Buddhist perspective, begging monks perform a powerful service by allowing everyday people to do something good and accumulate positive karma.

    Trader vs. Hero Mindset: Why A Healthy Society Needs Both

    Understand the balance between self-interest and selflessness for a thriving community.

    Information Pollution: The Tragedy of the Commons and Well-Poisoning on the Internet

    How the overload of misinformation on the internet is eroding trust, intelligence, and sanity.

    Worksheets

    At the start of 2024, I pledged to create at least one new worksheet every month. By year’s end, I exceeded that goal, creating a total of 16 new worksheets, including:

    Relationships and Social Connection

    Social Support Database

    Past Relationships

    Social Anxiety Hierarchy

    Thank You Letter

    Relationship Reigniter

    Focus: Tools to improve relationships, enhance social skills, and build stronger connections with others.

    Emotional Mastery and Self-Reflection

    Master Your Negative Emotions

    Burn Away Negative Beliefs

    Failure Analyzer

    Positive vs. Negative Self: A Dialogue

    The Five Whys Exercise

    Focus: These worksheets are designed to help users process emotions, challenge limiting beliefs, and reflect deeply on their thoughts and actions.

    Goals, Habits, and Productivity

    Daily Routine

    Monthly Review Worksheet

    Mid-Year Reset Worksheet

    Mental Rehearsal

    Healthy Life Checklist

    Future Self Worksheet

    Focus: These worksheets help users structure their daily lives, track progress, and maintain a focus on long-term goals and habits.

    An Evergrowing Resource for Self-Improvement

    We now offer a total of 29 self-improvement worksheets, cementing our long-term commitment to providing practical, actionable advice. These worksheets are exclusively available to members — join today to gain full access to these transformative tools.


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    Steven Handel

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  • The Will to Improve: Bridging the Gap Between “Talk” and “Action”

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    Do you have trouble transforming talk → action? Learn about Personal Growth Initiative (PGI) and the essential components behind a lifelong mindset of self-improvement.

    Personal growth doesn’t just happen — it requires intention, planning, and action. While many of us may talk a lot about the things we want to change in our lives, transforming that talk into action can be a real challenge.

    Psychologists have identified Personal Growth Initiative as a mindset that bridges this all-too-common gap between “talk” and “action,” helping individuals actively and consciously pursue their development in a clear and deliberate way.

    As a reader of this article, you likely already check off some boxes for Personal Growth Initiative. The average person doesn’t consciously seek out knowledge about psychology and self-improvement, so you’re in a unique and special group of people. By virtue of being here right now, you are demonstrating a rare initiative. 

    Now let’s dive more into what PGI is all about.

    Personal Growth Initiative: The 4 Core Components

    Personal Growth Initiative (PGI) is a set of beliefs and attitudes that help individuals intentionally engage in their own growth process. It consists of four main components.

    Readiness for Change

    The first step is to be ready to make a change. A person can have all the help, guidance, and resources in the world at their disposal, but it all amounts to nothing if they aren’t ready to make that final leap. The basic truth is we often need that proverbial “fire under our butts” before we take conscious action. Once you’re ready, the next step is to translate that readiness into a clear plan of action.

    Thought Patterns:

    • “I am aware of when I need to make a change.”
    • “I take every opportunity to grow as it comes up.”
    • “I am willing to step out of my comfort zone to achieve growth.”
    • “I take an active role in my self-improvement.”
    • “I don’t sit and wait for change to happen.”

    Example: Imagine facing burnout at work. Instead of feeling trapped, a person with a high readiness for change may recognize this as a signal to re-evaluate their work habits or career path, making room for new habits and healthier routines (such as sleep, diet, exercise, or leisure time).

    Worksheet: Self-Improvement Contract (PDF)

    Making a Plan

    The second step is to create realistic plans for your growth. An idea remains just that until you put it on paper and hold yourself accountable. Having a clear vision of your future and where you want to go, then setting small and realistic goals that are within your reach, can help propel you forward in a natural and sustainable way. 

    Thought Patterns:

    • “I set realistic goals for what I want to change about myself.”
    • “I have a specific action plan to help me reach my goals.”
    • “I break down larger goals into smaller, manageable tasks.”
    • “I regularly review my progress and adjust my plan accordingly.”
    • “I stay committed to my plan even when faced with setbacks.”

    Example: Let’s say you want to improve your physical health or lose weight. Instead of jumping into an unsustainable workout routine, a planful person might research the best exercise programs, consult with a trainer, and create a structured plan that best fits their lifestyle, personality, and fitness goals.

    Worksheets: Goals Timeline (PDF) + New Habit Worksheet (PDF)

    Using Resources

    Another essential feature of the Personal Growth Initiative is actively seeking help and guidance from outside resources, including learning materials like articles and books, as well as reaching out to friends, mentors, or counselors. This is one of the most common ways people handicap themselves because they wrongly believe “I have to do everything on my own,” when the truth is there are plenty of resources available to take advantage of (including this website).

    Thought Patterns:

    • “I ask for help from others when I need it.”
    • “I do my own research to learn more about new topics.”
    • “I like reading articles and books to learn new things.”
    • “I’m not afraid to reach out to a therapist or coach if I really need one.”
    • “I connect with communities or groups that align with my values and goals.”

    Example: During a stressful life transition, like a divorce or job loss, someone with strong PGI would actively seek out the right books and resources, such as counseling or career coaching, to navigate the situation more smoothly and effectively.

    Worksheets: Social Support Database (PDF) + Role Models (PDF)

    Intentional Behavior

    Intentional Behavior refers to the daily or weekly actions you take that are purposefully directed toward achieving your goals. Unlike Readiness for Change, which is about being mentally prepared and open to growth, Intentional Behavior is about translating that readiness into consistent, goal-directed actions. It’s the final step between “talk” and “action.” For example, Readiness for Change might mean deciding that improving your health is necessary, while Intentional Behavior is actually getting up every morning to go for a jog or preparing a healthy meal. 

    Thought Patterns:

    • “I turn my intentions into actions.”
    • “I take small steps forward every day.”
    • “I build new habits into my daily routine that bring me closer to my goals.”
    • “I know what steps I can take to make intentional changes in myself.”

    Example: After recognizing the need for change and making a plan, intentional behavior would involve committing to daily or weekly actions—whether it’s setting aside time for self-care or networking to explore new career opportunities. Each small step compounds over time, leading to greater progress and resilience.

    Worksheets: Daily Routine (PDF) + Future Self Worksheet (PDF)

    The Long-Term Benefits of PGI on Well-Being

    Each of these components supports and strengthens the next, creating a clear pathway from “ideas” to “actions.”

    “Readiness for Change” sets the foundation by keeping you open to new paths and patterns in life, ensuring that you are mentally prepared for growth and change when needed. From there, “Making a Plan” gives direction and a direct course for action, “Using Resources” provides support, knowledge, and inspirational boosts, and “Intentional Behavior” turns plans into consistent daily and weekly action. Together, they create a feedback loop that encourages continuous growth and resilience.

    For example, someone with high Readiness for Change will see a major setback, like losing a job, as an opportunity to learn new skills or change their career path. They use Planfulness to plot a course of action they can follow, like going back to school or learning a new trade, seek new resources like career counseling, job fairs, or apprenticeships, and take consistent daily action, such as taking classes, practicing new skills, or sending out resumes – all of which help them not only cope with this major life change, but also thrive and ultimately find a better path forward in the long run.

    One study published in the Journal of Happiness Studies found that PGI is positively related to adaptive coping styles and self-efficacy, suggesting that those who actively engage in personal growth are better equipped to handle negative and stressful events more effectively, because they approach life’s obstacles with the mindset of growth and learning rather than resignation and defeat.

    If you aren’t ready to make a change – or you are completely resistant to change – it’s unlikely to happen. This includes therapy and coaching, where studies show that “motivational readiness” can be a contributing factor to how effective a therapeutic intervention is. This aligns with common factors theory, where one of the most important features of successful therapy and counseling is “shared goals” among therapist and client – you have to be on the same page about where you are and where you want to go.

    Overall, PGI fosters a mindset that not only supports mental health and well-being but also builds long-term grit and resilience. By approaching challenges with intentional growth, individuals are more prepared to navigate life’s obstacles, setbacks, and inevitable ups and downs.

    Embrace the Will to Improve

    The best way to prove your commitment to something is through your actions.

    Ask yourself, “What is the smallest step I can take today to start moving in the right direction?” Maybe it’s joining a gym, starting a new hobby, setting a 10-minute daily reading habit, or subscribing to our newsletter for more actionable tips and advice on self-improvement.

    Personal Growth Initiative is about more than just wanting to improve — it’s about intentionally working toward becoming a better version of yourself. Start today by taking one small step, however small it may be.


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    Steven Handel

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  • Why Are We Afraid To Create?

    Why Are We Afraid To Create?

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    My son, now four years old, loves drawing people with really long necks, long oval eyes, a dot for a nose, a jagged line for a mouth and sometimes there’s a torso, sometimes the arms and legs come straight from the neck. He puts marker to paper, or chalk to sidewalk and just goes for it. There’s no pause. No doubt. No I’m worried this won’t turn out like I imagine or what if no one likes this?

    I can remember a defining moment for me. As a kid, from around the age of seven or eight, I sewed my own clothes. I loved it. They were awful and crooked and usually fell apart by the end of the day. The next day, I’d sew something new. I did get better over time, and was the student designer in my high school fashion shows and loved nothing more than spending hours creating in my basement sewing room.

    Then I spent four years in fashion school and never sewed again. The joy of creation was taken out of the creative process.

    That, I believe, is what plants the first seed of hesitation for our creations. We become too attached to the outcome, the critics, the judgements, the grand finale result, and the resistance becomes so strong that we don’t even start the creative process.

    It applies to our work, too, you know. We have ideas – ideas for the company we work for, ideas for our own business or an idea of a new business, hobby, or initiative we want to do. We’re sparked, we’re excited and then do nothing. We don’t ever take the first step. We’re afraid it’s silly, or will be a lot of work, or won’t succeed and so… nothing.

    taking the leap to create

    One of my most favourite moments in the work that I do is during the first week of the Culinary Nutrition Expert Program when our newest students introduce themselves and share a bit of their personal story and inspiration for joining. There is always a huge majority of students who will include something along the lines of:

    I’ve been looking at this program for years and finally took the leap.

    I am so excited to finally be pursuing a dream of mine.

    I’m retired/my kids are all gone / I quit my job… and I am finally doing something for me.

    There is an energy that comes from finally taking that leap to create. The creative process itself is healing, grounding and resonates in profound ways, and yet, we allow our fear to stop us before we start.

    how can we start the creative process?

    What if creation could be part of our everyday lives? What if every single day we set the goal to do one thing that tapped into that inner creative force we all have to create something? Can you think of what your thing would be?

    Maybe it’s as straightforward as trying a new recipe and making something new for dinner. Maybe it’s writing the first page of a book you want to write. Perhaps it’s putting paintbrush to canvas, or fingers to piano keys or guitar strings. Maybe it involves knitting needles, tap shoes, a garden hoe, or a roll of wallpaper.

    Creation comes in all forms and bringing something new into the world that never existed is a powerful part of the experience of being human. Creativity is built into our make-up – every single one of us. It has nothing to do with left brain or right brain. Creativity is simply how our brains work, and what’s really incredible is like any wiring of the brain – the more you tune into the creative aspects of yourself, the stronger they become. Creative thinking, creative production, creative creating can be strengthened through practice.

    Why Are We Afraid to Create Quote

    how am i tapping into my creativity these days?

    As you may be aware, I’ve been working on two things primarily these days. The first is running the Culinary Nutrition Expert Program (it’s the tenth run!) and connecting with my students and answering their questions (and digging in to find those answers) is one form of the creative work I am doing.

    The other has been digging in deep, in myself and in research to create my new program. What’s been really incredible to experience is that as I do more and more work getting into coherence, calming the mind, nurturing the space in between and learning about the mind, brain, body and our capacity to create, my creative drive is exploding.

    I am back to sewing clothes at long last, doing cross-stitch, getting thrifty and creative in decorating my new house, and pouring my creative energy into this new program. The program isn’t about creativity or the creative process, but as I’m working on it, I realize that one of the ways it will serve those who join is that by doing the work we’re going to do together, creativity is going to blossom.

    I have long since come to trust that whatever experience I have in creating something is the experience others will have as they participate in it. I do believe that one of the greatest gifts for our wellbeing, our development and fulfillment and evolution as humans is taking the leap and creating without fear. And that creative energy, all of us thinking and being in the zone of creation, well that is needed right now more than ever. Go for it. Take it on. Make it happen. Send me a photo!

    Photo Credit: Nikki McKean

    On My Mind Episode 29: Why Are We Afraid to Create?

    Subscribe today on your favourite podcast app and never miss an episode.

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    Meghan Telpner

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  • A Lifelong Project: Staying True to Your Mission in a Quick Fix World

    A Lifelong Project: Staying True to Your Mission in a Quick Fix World

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    In a world that rewards short-term thinking and instant gratification, staying true to a long-term mission is becoming increasingly rare. In this personal reflection, I share the challenges and rewards of dedicating 15 years to The Emotion Machine, and why fighting the temptation of rapid success is key to building something truly meaningful and lasting.

    When I first started this website in 2009, I told myself it was a lifelong project that I could continue to build on until the day I died. Fifteen years later, I still stubbornly hold onto this belief, but I underestimated the difficulty of this commitment.

    Our current society does not reward long-term thinking. We are taught to live in the moment, take what is right in front of you, and indulge in what is comfortable and convenient; not in what is meaningful, but hard.

    This short-term attitude has taken over all of our society from business to politics to relationships.

    It’s rare to see someone think on a long timeline, especially 10, 20, 50, or 100 years into the future. In many ways, our brains aren’t wired to think on this scale; but we’re capable of doing it, and developing real foresight and concern about the future is a necessary ingredient to almost all human greatness.

    But who is really thinking about the future today?

    Companies focus on their daily stock prices and quarterly earnings, politicians focus on their election seasons, new relationships are just one swipe away on a dating app, and modern work has become increasingly focused on gigs and temporary contracts.

    Today, it’s rare to see anyone committed to anything for over 10 years, whether it’s a career, a relationship, a creative hobby, or a personal goal.

    It’s not completely our faults. Our current world incentives this short-term thinking by promoting hedonism (“give pleasure now”), materialism (“money is the most important thing”), and nihilism (“nothing really matters because eventually I’ll die.”)

    All of these beliefs and attitudes come together to create an epidemic of shortsightedness and selfishness, which ultimately lead to a lack of real meaning and purpose. This is not just an individual problem, but a systemic problem that permeates our society and institutions on almost every level.

    Where are the long-term visions?

    Our society lacks long-term vision and it manifests itself in countless ways. One example I know from firsthand experience is short-term thinking within the online creator “self help” spaces.

    As someone who has been writing and sharing content for over a decade, I’ve seen thousands of other websites, blogs, and social media accounts come and go. Many of them get really hyped up on some version of “become your own boss” or “I’m going to be an influencer”-type mindset, and then give up after a couple months of disappointment.

    One fundamental problem is they weren’t ever emotionally invested in what they were building. Their work wasn’t driven by a long-term vision or deep-seated convictions, they were solely interested in what they perceived as an easy and convenient way to get popular or make money.

    Once again, materialism shows its weakness. Money can be a bad motivator – even a destructive one – when it clashes with certain goals that require you to think beyond a mere trader mindset to achieve. If you are only motivated by money, then you are at the whims of money. If you are motivated by something deeper, then it takes more than money (or lack of) to stop you.

    This same attitude reveals itself within a lot of startup and tech companies. Many of today’s entrepreneurs start new companies or new projects just so they can sell it to a bigger corporation in a couple years. They don’t build things from cradle-to-grave anymore. They don’t care about creative ownership of their projects, or what happens to what they’ve built when it reaches the marketplace, they just see these projects as vehicles for quick bucks and rapid exits.

    Fighting the allure of rapid and cheap success

    Over the years I’ve had many opportunities to abandon the mission of this website for quick personal gain, but I chose not to.

    I’ve rejected numerous money-making opportunities because I felt they jeopardized the integrity of the website, from paid sponsorships, to SEO backlinks, to advertisements, to having tempting offers to buy the website outright.

    In theory, I could sell this website overnight and it would be a massive financial relief to me, especially as costs of living increase and more people experience economic hardship and debt-based living.

    These are difficult temptations I wrestle with. This world incentives short-term thinking and immediate rewards. I have to remind myself on a daily basis what my core values are.

    I imagine my life if I sold this website. Sure, it takes care of financial problems and it gives me more free time. I definitely have other goals and passions that I could put more energy into like music or screenwriting, but it’s also walking away from fifteen years of blood, sweat, and tears. That’s an emotional investment that is hard to rebuild with anything.

    Most importantly, there’s more work to do. I still have hundreds of ideas and drafts for future articles that I need to write and publish. There’s still more to say – and I feel like I’d be doing a disservice to the world if I didn’t say it.

    I look around the self help space today and believe my work still adds something special and valuable.

    Building an evergreen website

    Fifteen years isn’t that long compared to the timescale I’m thinking on.

    All of the content on this site is designed to be evergreen, so someone can read an article a hundred years into the future and still take something valuable from it. In contrast, the majority of content on the internet that is focused on news, pop culture, or current events is barely relevant after a week.

    From an intergenerational perspective, The Emotion Machine could be a website that exists long after my death if I can find someone to pass it down to as a successor at some point. I would love for it to be an ongoing project. Our tagline is “Self Improvement in the 21st Century” so I’m at least thinking on a one hundred year scale. I’ll have to remember to update that in 2100.

    To be completely honest, I’m proud of the work accomplished here so far, even when I feel it isn’t fully appreciated. This site has a vast library of articles, quizzes, and worksheets, and while I find that most people (including monthly members) don’t fully take advantage of these resources, I know they stand on their own as evergreen education for whomever is willing to learn.

    A lifetime commitment

    This article is a declaration to myself more than anything. It’s been a tough year so far and I needed to remind myself what really matters to me and why I invest my energy in the things I do. People like you also help keep me going, especially those that join and support this work. Thank you.


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    Steven Handel

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  • 5 ways online coding programs prep students for success

    5 ways online coding programs prep students for success

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    Key points:

    When our middle school started offering a robotics course to its students this year, it was a pretty big deal. I’d used a gamified coding platform in my previous district and figured it would be a good fit for my new school.

    During COVID, the platform provided a virtual option so students could still participate in robotics, and I’ve been using it ever since. Even though it was a hard year to do anything in person, the computer science and coding platform helped keep our students interested in robotics.

    I was also familiar with the vendor’s robotics competitions and felt they would enrich the robotics program we wanted to start here. When I took this position, we didn’t really have anything related to robotics, so we were looking for ways to get students in eighth grade into a CTE pathway.

    The plan has worked out very well so far. Here are five ways our gamified coding and robotics platform is helping to prepare students for success in college and the work world:

    1. Aligns with state standards. Texas has adopted curriculum standards that are used in all the state’s public schools. Adopted by the State Board of Education, the current Texas Essential Knowledge and Skills (TEKS) standards outline what students will learn in each course/grade. With full alignment to the revised TEKS for Technology Applications and robust teacher support for interdisciplinary lessons, the CoderZ courses make it easy for educators to integrate computer science into core subject learning and give teachers the resources they need to build a strong foundation for technical and engineering career pathways.

      2. Flexible curriculum that integrates with other platforms. We’re currently using the provider’s Cyber Robotics 101 and 102 along with the physical Lego SPIKE education kits. The coding is in Blockly, and students can also use Python LEGO. We’re just getting our feet wet with robotics instruction and planning to make wider use of the computer science and coding platform in the near future. We use the platform in conjunction with LEGO, because the two function similarly, and emphasize our robotics course. Those two platforms hit our TEKS standards, so we’re using them together.

      3. Gives students real-world knowledge and experience. The robotics course is currently an elective offered to students in eighth grade and includes lessons and pathways that students must follow in order to collect energy cells. We’re using that to help us teach them about compliance with safety guidelines and how to stay safe when you’re dealing with hazardous materials. For example, students have to consider whether it’s going to be safe for a human to carry a cylinder of acid from point A to point B, or not. If they program this robot to carry it from one location to another location, and dispose of it properly, students learn that a robot can safely manage the task without putting a human being in harm’s way.

      4. Meets students where they are. We really like the platform’s student-paced learning, and how it easily adapts to individual students’ needs and capabilities. One new student who had no prior experience with coding or robotics–and who was coming from a different school–was able to jump into the robotics class and start learning right away. Concurrently, the teacher was able to continue the lesson for the rest of the class, all while that student caught up via a self-paced program.

      5. A turnkey platform that’s easy for teachers to learn and use. Our platform offers a turnkey computer science and coding platform that shepherds students through the learning process. It’s mostly hands-off for the teachers. With every single lesson, the student does the programming and, if it’s done correctly, they get the credit and move on to the next part of that lesson. It’s that easy. Teachers can also set up the platform’s curriculum differently based on the students’ needs, including a purely chronological sequence (from 1 to 15) or one that allows them to complete the lessons in any sequence that they’d like.

      Start small, grow as you go

      Going forward, we plan to encourage students to work a bit faster in the program in order to get through both Robotics 101 and 102 before they graduate. This will help set them up for success as they enter high school. I’d tell other districts that are just getting started with their own robotics and coding programs to start small and to avoid biting off more than they can chew. That’s why we opted to use our online provider’s Cyber Robotics 101 and 102 first, with a plan to add more coursework in the future.

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    Hunter McConnell, Jacksonville ISD

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  • The Worldbuilding of Inside Out 2: New Emotions, Belief System, and a Sense of Self

    The Worldbuilding of Inside Out 2: New Emotions, Belief System, and a Sense of Self

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    “Inside Out 2” introduces new emotions like Anxiety and Envy as Riley navigates the challenges of growing up and forming her sense of self. This heartfelt sequel naturally builds on the inner world of its predecessor, teaching important lessons in mental health for both children and adults.

    The original “Inside Out” (2015) was a monumental Pixar film that humorously depicted the chaotic inner world of emotions that we all have to navigate.

    In the first one, the young protagonist Riley had to learn that negative emotions like “Sadness” (a blue-colored character) aren’t something that have to be avoided at all costs, but are appropriate emotions to feel sometimes, and even a necessary function of a happy and healthy life. It was a powerful lesson in emotional intelligence that resonated with both children and adults alike.

    The sequel “Inside Out 2” (2024) continues to build off of these themes in a fun, organic, and intuitive way. Riley is now thirteen and about to enter high school. She starts to experience a new range of emotions (especially “Anxiety” and “Envy”), which start to influence her newly forming “belief system” and a “sense of self.”

    The creators of the Inside Out franchise have a team of psychologists that help them illustrate key concepts in an imaginative way, which makes this film both enjoyable and educational. This article will explore some of the new concepts in the film and how the mental world-building in the franchise continues to expand.

    New Emotions

    Inside Out 2 introduces a bunch of new emotions into Riley’s inner world. In addition to the original line-up (Joy, Sadness, Fear, Anger, Disgust), they also include:

    • Anxiety (orange): The focus of the film. Anxiety is always thinking ahead and wanting what is best for Riley, but also overworks and overworries her. The main narrative of the film shows Riley wanting to become the best hockey player she can possibly be; anxiety tries to help her achieve this by motivating Riley to constantly push herself forward, wake up early to train more, and work harder. However, too much anxiety distracts her from other core values in life, such as kindness and friendship, and also hurts her ability to just have fun and enjoy the game of hockey. At the climax of the film, Anxiety works itself up into such a frenzy that it freezes and has a panic attack (this scene has resonated with a lot of people who have experienced similar attacks, including myself). Riley must learn that while anxiety can be a powerful motivator it also needs to be balanced with feelings of acceptance, relaxation, and joy.
    • Envy (cyan): This emotion is always admiring others, looking up to them, and wanting what they have. When Riley first meets her hockey idols, she becomes envious of how “cool” and “successful” they are, so she strives to become just like them by mimicking them and copying their behaviors, including at one point dying her hair the same way to be more like them. Like all emotions, envy and jealousy can be insightful emotions with the right perspective: they can show us what we want or value in life. However when our lives are completely run by these feelings, we end up trying to be something we’re not.
    • Embarrassment (pink): A big goofy emotion that looks away and covers his head in a hoodie whenever something shameful or embarrassing happens to Riley. It’s interesting to note that many of the new emotions added have a social component to them. This makes sense as Riley comes of age and begins to balance her self-perception with how she is perceived by others.

      inside out 2 emotions characters
      All of the emotions in Inside Out 2 (both old and new). One cool thing about each emotion is that it is naturally paired with a specific color. Sadness is blue, Anger is red, Joy is yellow, Disgust is green, and Anxiety is orange.

    • Ennui/Boredom (purple): A humorous emotion with a stereotypically snobby French accent that constantly pretends to not be interested in anything. They will often deflect serious or uncomfortable situations with sarcasm, irony, or feigned disinterest. This character cleverly shows how many people use sarcasm as a defense mechanism when they are too afraid to be honest or sincere about their true thoughts and feelings. It reflects a common attitude among teenagers and young adults where it’s perceived as “lame” to care too much about anything.
    • Nostalgia (beige): This emotion is a side character that pops up a couple times throughout the film. Each time the other emotions humorously tell “Nostalgia” that she is arriving too soon, and that Riley has to at least wait for her first date, first kiss, or graduation before she starts reminiscing on the past. Perhaps Nostalgia will be the main character in Inside Out 10, when Riley is much older and has already lived the bulk of her life.

    The original creator Pete Docter conceived of between 5-27 emotions that could be added to the Inside Out world, so it’s likely newer emotions will continue to be introduced if the series keeps going. Check out different classifications of emotions here, the original five in the movie are based on Paul Ekman’s model (excluding “surprise”).

    Belief System and Sense of Self

    One of the most interesting new features added to the Inside Out world is the idea of a “belief system.”

    In the first movie, they introduced the concept of a “core memory” as a highly emotionally charged event that is then stored in Riley’s brain. Now these core memories can be brought to the “belief system” and turned into a belief (or recurring thought pattern). For example, when Riley fails an important exam at school, that core memory may be turned into the belief, “I’m not good enough” or “I’m not smart enough.”

    Here’s how the belief system is visually represented, it looks similar to a bunch of neurons in a brain. Each ray of light represents one specific belief:

    All of these beliefs come together to create Riley’s “sense of self.” This is depicted in the movie as a type of “electric tree,” with its roots representing each core belief.

    At first the character Joy takes complete control over Riley’s “sense of self.” It only feeds positive memories and positive beliefs into her belief system, and tries to protect her from negative memories by throwing them into the “back of the mind” where they can be ignored forever.

    When the emotion Anxiety takes over, only negative beliefs are fed into the sense of self, such as “I’m not good enough” or “I need to be better.” The “sense of self” changes color and shape to reflect these changes in how Riley sees herself.

    After Riley suffers from a panic attack during a hockey game due to being completely controlled by Anxiety, the character Joy intervenes and gets Anxiety to “let go” of the controls.

    In the outside world, Riley practices a grounding technique by making note of her five senses and taking deep breaths to bring herself back to the present moment. She then does the right thing by apologizing to her friends for being so mean and distant toward them.

    Finally Riley “calls” Joy back to her and allows herself to have fun playing the rest of the hockey game with her friends.

    By the end of the movie, Riley forms a completely new “sense of self” that accepts all of her thoughts and feelings, even when they can be conflicting or contradictory at times. Riley’s emotions come together and realize that she needs all of them.

    No single emotion gets to determine who Riley is – they all contribute in helping Riley become the best version of herself.

    Conclusion

    Overall Inside Out 2 is a worthy sequel that builds off of its predecessor in an organic and intelligent way that is bound to resonate with both children and adults. Make sure to put it on your watchlist this year!


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    Steven Handel

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