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Tag: Goals

  • Failure Analyzer Worksheet (PDF)

    Failure Analyzer Worksheet (PDF)

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    Steven Handel

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  • 15 SMART Goals Examples for Your Nursing Career

    15 SMART Goals Examples for Your Nursing Career

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    There might be affiliate links on this page, which means we get a small commission of anything you buy. As an Amazon Associate we earn from qualifying purchases. Please do your own research before making any online purchase.

    Pursuing a nursing career requires plenty of discipline and effort. You have to learn how to care for a sick or injured person and comfort them when they feel at their weakest.

    When pursuing a nursing career, your physical and mental health are put at risk. So it’s vital to develop skills that will help you stay organized and efficient, stay motivated, and succeed at work, such as creating SMART goals. Nursing becomes much more fulfilling when you know how to achieve your aims.

    What Are SMART Goals?

    Most people create goals to help them achieve the desired outcome. But very few stick to them until the end. This is because they approach goal setting the wrong way.

    Have a look at these two statements:

    • To pass my exam, I will study for at least 20 minutes every day and reread the chapters as I complete them.

    The first statement is a goal nursing students may typically set. The second one is a SMART goal. In addition to stating the goal, a SMART goal also includes instructions on how to achieve it. This is the only way an action plan can work.

    “SMART” stands for “Specific, Measurable, Attainable, Relevant, and Time-bound.”

    Here’s what each segment means in practice.

    S: Specific

    Being specific is crucial for achieving both short- and long-term goals. The questions your goal should answer are “What?” “Who?” “When?” “Where?” “Which?” and “Why?” Then, once you reach a specific milestone or the final deadline, you’ll be sure you achieved the goal.

    M: Measurable

    Measurable goals have a precise time, amount, or another unit of measurement built into them. It’s easy to track your progress if the goal has metrics. For example, if the objective is to read 20 pages of a book each day or to spend 15 minutes doing yoga, it’s easy to measure how much of the activity you actually did.

    A: Attainable

    Goals that aren’t attainable often lead to frustration. When creating a goal, examine your current life situation and aim for objectives that aren’t beyond your reach. Otherwise, failure can be discouraging.

    Imagine setting a goal to get a nursing job in the most elite private hospital right after graduation. Although not impossible, it’s doubtful that a person can master everything it takes to become a highly skilled nurse practitioner so early in their career.

    R: Relevant

    Relevant goals are about what you really need and want. Your goals should align with what you hold dear and value in life.

    You probably have more than one goal in life. Focusing on all of them at once is highly unlikely to bring success. Instead, shift your attention to the goals that are most relevant to your current life situation.

    T: Time-Bound

    Time-bound goals are about setting deadlines. When creating a goal, you want to set a target date to achieve it. When you look at your goal, the outcome should be clear. And as the deadline approaches, it will be visible whether or not you are on track to succeed.

    An essential part of setting goals is the wording. You can achieve fantastic results when you focus on the right things. However, when you don’t, it’s only a matter of time before your motivation dies. This is why it’s best to shift your attention from outcome to process goals. You can learn more about the difference in this blog post.

    To learn more about SMART goals, check out this post.

    Why SMART Goals Are Important for Nurses

    According to the American Association of Colleges and Nursing (AACN), over 250,000 students are enrolled in a program preparing new registered nurses at the baccalaureate level. There was a surprising 5.6% increase in 2020.

    what are the 5 smart goals in nursing | nursing goals examples | smart goals for nursing students during preceptorship examples
    Setting SMART goals will ensure you complete your objectives.

    To compete with your peers in nursing school or as a practitioner, you need to give your all to succeed. The best way to do so is by setting goals that will keep you focused and motivated. Setting SMART goals will ensure you complete your objectives.

    8 SMART Goal Examples for Nurses

    1. Improve Communication Skills

    To improve my communication skills, I will listen closely to what others say. If I can’t keep up, I will ask them to clarify. Finally, I will ask people whether they understood me after I’ve spoken. I should become a better communicator by the end of the year.

    S: This goal explains precisely how to improve your communication skills.

    M: By asking for clarity anytime you don’t understand something, you can measure your progress based on how often you have to ask in a given day or month.

    A: This is a reasonable, attainable goal you can start doing anytime, anywhere.

    R: The goal is relevant to becoming a better nurse since communication is vital in this field.

    T: At the end of the year, you can compare your communication skills before starting this process-oriented goal.

    2. Improve Time Management

    I will document all tasks following a weekly timetable during my workday to balance my time and accomplish my duties more efficiently. I will do this for two weeks to improve my overall time management.

    S: This goal explains precisely what you can do to improve your time management as a nurse.

    M: You can measure the number of tasks you documented and how much more efficient you’ve become by the extra time you have for other jobs.

    A: This goal is attainable and straightforward.

    R: Having strong time management skills is crucial when you’re a nurse. This goal is relevant to your nursing career.

    T: You should document the tasks each week following the timetable. You can create an additional sense of urgency by deciding that you have to complete the documentation before returning to work. Two weeks is enough time to see if the strategy works for you.

    3. Be More Accurate

    To become more accurate as a nurse, I will write all notes about my patient when I leave the room while my memory is still fresh. Then, after one week, I should have more accurate notes.

    S: Compared to “I want to be more accurate,” this is a rather specific goal describing how you can achieve it.

    M: You can measure this goal by how many notes you got down. It’s not good to skip a bunch of notes – the point is to get ALL of them down right away.

    A: You can squeeze in a minute after leaving a patient room to take notes, so this goal is highly attainable.

    R: This goal is relevant to your desire to become more accurate at nursing.

    T: The sense of urgency is created by “the moment I leave the room,” so you know you should act fast to complete your goal. In a week, you can see this strategy’s difference in accuracy.

    4. Develop Professionally

    I will attend two nursing workshops or webinars annually to help my professional development.

    S: Instead of saying, “I want to develop my career,” you state the exact activity that will help you do so.

    M: The goal is to attend two events yearly, so it’s easy to measure your progress.

    A: Given that you may have to work more than usual this year, anything more than two webinars per year might be hard to achieve.

    R: The goal is directly relevant to you advancing your nursing career.

    T: The goal resets at the end of the year, so you want to plan your time wisely.

    5. Explain Things to Patients

    I will learn to use plain language to communicate better with my patients. In the next three months, whenever I learn a new medical term, I’ll find a simpler way to explain it.

    S: This specific goal is changing how you explain things to your patients.

    M: The goal progress can be measured by the number of new medical and layman’s terms you learned.

    A: This goal is attainable, and it’s a win-win for you as a nurse and your patients.

    R: This is a highly relevant goal in anyone’s nursing career.

    T: After three months, you’ll see a difference in how you communicate with your patients.

    6. Stress Less

    To combat stress at work, I will practice stress management. I will exercise, meditate, listen to music, or take one hour of time off for myself every day. I’ll also get more sleep and talk to friends and family about what’s troubling me. Then, after two weeks, I’ll re-assess.

    S: Instead of saying, “I want to stress less,” you can give specific details about how you can achieve that.

    M: You can measure your progress by how many hours you spend on self-care. Also, you can measure how these activities impact your response to stressful situations at work compared to before.

    A: You may feel pushed for time, but an hour per day for yourself is not that much. If you can’t make it an hour straight, you can split the activities into thirty-minute sessions.

    R: Doing what you love releases tension and stress you may feel at work, so it’s like performing a small reset after a tiresome workday. You’ll start fresh tomorrow, which is relevant to managing stress at work.

    T: After two weeks, you can decide if your quality of life has improved.

    7. Stay Healthy

    To stay healthy, I will practice healthier habits. For the next month, I will work out every other day and meal prep in advance to ensure my diet is healthy and balanced. In addition, I will eat more raw foods and avoid sugars and soda.

    S: This goal describes what you can do to stay healthy.

    M: You can measure the goal by how many workouts you got in or how many healthy meals you prepared over the week.

    A: Working out can take as little as 15 minutes, and meal prep can be done once for the rest of the week so that both goal segments won’t be too time-consuming.

    R: Being a nurse in these hectic times is challenging. To keep your immune system up, you must take extra care of your health.

    T: Working out every other day means you need to find time off and squeeze in a workout long before it’s time for bed. Also, you can assess how you feel at the end of the month.

    8. Be More Compassionate

    To be more compassionate, I will spend two to five minutes asking each new patient about their lives and learning more about their interests. Then, I will discuss their interests to distract them from stressing out about their condition. By next week, I will be a more compassionate caregiver.

    S: Instead of saying, “Be more compassionate,” you specify how exactly you can achieve that.

    M: If you have never discussed your patients’ interests before, doing so for two to five minutes is a way to measure your progress.

    A: This goal takes just minutes to complete, and you can do so whenever you find it convenient.

    R: This goal is relevant to you becoming a more compassionate nurse practitioner.

    T: In just one week, you can decide if this strategy helped you achieve your goal.

    9. Avoid Burnout

    To help avoid burnout, I will use my PTO to take time off for a mini vacation at least twice a year. I’ll practice stress reduction techniques, like meditation and yoga, at least three times a week. I’ll try to get enough sleep on my days off. I’ll practice deep breathing if I feel stressed during my shift. I’ll also practice a self-care activity, like getting a pedicure or massage, at least once every two weeks. After three months, I’ll reflect on what helped me feel less stressed and assess whether I have early signs of burnout.

    S: This goal is specific because it describes precisely what you’ll do to decompress and reduce stress. The goal also specifies what self-care and stress-reduction techniques you’ll try.

    M: The goal is measurable because it states how often you’ll practice techniques to avoid burnout. 

    A: The goal is attainable because practicing yoga or meditation three times a week is more accessible than every day. You’ll likely be able to take at least a couple of PTO days twice a year if not more.

    R: The goal is relevant because burnout can quickly happen to nurses, given the high stress and demands of the job.

    T: The goal sets a timeframe of three months to evaluate your progress and what you’ve done to reduce stress and burnout risk.

    10. Uplevel My Skillset

    I will try to start at least ten IVs in the next two weeks. I’ll offer to insert IVs, catheters, or NG tubes for other nurses’ patients whenever there’s an opportunity in the next two months. I’ll practice recognizing a cardiac rhythm on telemetry once a shift and discuss my questions with the charge nurse. In three months, I’ll list skills I’ve improved on and ones I want to practice more.

    S: This goal is very specific about what skills you want to practice: IVs, catheters, NG tubes, and reading telemetry. 

    M: The goal is measurable because you’ll reflect on what went well and where you want to improve after three months.

    A: The goal is attainable because most other nurses are always grateful for a helping hand with many of these skills. If you work where there are telemetry patients, you’ll have plenty of rhythm strips to look at and senior nurses to learn from.

    R: This goal is relevant because technical skills are always in demand in nursing, although it depends somewhat on where you work. If you work at the bedside, improving your skills will also help you better care for patients. 

    T: The goal sets a timeframe to get in as much practice as possible and when to re-assess. 

    11. Be a Team Player

    Whenever I’m caught up with my work, I’ll offer to help coworkers with transferring patients or giving medications. I’ll be kind in all my interactions with doctors, therapists, social workers, and other nurses. Every month, I’ll reflect on any feedback I’ve gotten from supervisors or coworkers.

    S: The goal here is to be mindful of your interactions with coworkers. It also talks about which tasks you’ll help others with.

    M: By thinking about constructive feedback, you can measure how well you’re working with your team.

    A: The goal is attainable since it states that you’ll offer to lend a hand whenever you’re caught up on your work.

    R: Being a great team player is integral to being a nurse.

    T: The goal sets a monthly timeframe for reflecting on how you’re doing as a team member.

    12. Improve Workflow

    I’ll come to my shift ten to fifteen minutes early so I can review my patient assignments before starting. I’ll make a list of the main tasks I need to complete and which patients I need to see first. I’ll try to get the most difficult tasks done early in my shift. Each week, I’ll write down what went well and what could be better. After three weeks, I’ll reassess and think about ways to be even more efficient. 

    S: Here, you’re setting a goal to be at work ten or fifteen minutes early to have time to prepare. Prioritizing tasks and making a schedule for your shift are specific ways to improve workflow. 

    M: A weekly list of things that did or didn’t work can help you measure your workflow and see how you can improve. 

    A: The goal is attainable since you’ll already need to do some preparation for work and complete tasks. 

    R: The goal is relevant because a better workflow will improve efficiency and time management, which will help your day or night run smoothly!

    T: Reassessing your progress after three weeks is an excellent time-bound goal.

    13. Ace Nursing Job Interviews

    I will apply for at least three jobs I’m interested in each week and follow up if I haven’t heard back in one week. I’ll research the company two days before my interview and review ten common interview questions online to feel more prepared. I’ll also choose what I’ll wear and think of three questions to ask the interviewer a day ahead. 

    S: The goal details precisely what you’ll do to secure a job interview and get prepared. It also mentions how many questions you’ll have ready to ask the company.

    M: The goal specifies three questions and how many potential interview questions you’ll prepare for. You can also measure your success by whether you get the job!

    A: Looking up interview questions online and preparing a day ahead are all attainable goals.

    R: If you’re searching for your perfect nursing job, acing the interview is an integral part of the process. 

    T: This goal gives you a timeframe for following up with a potential employer and starting to prepare for your interview. 

    14. Be More Thorough

    I’ll perform a head-to-toe assessment on each patient within two hours of starting my shift, if they’re more critical. I’ll come to work ten minutes early so I can review my patients’ charts before seeing them. I’ll make a list of each body system to make sure I cover everything in the report. I’ll re-assess where I could improve in a month. 

    S: This goal mentions what you’ll do to ensure thoroughness, such as conducting full assessments. 

    M: The goal is measurable. In a month, you should re-assess areas for improvement and make sure you’ve covered each body system in the report. 

    A: Doing a full assessment is likely a part of your workflow. Coming in a little before your shift gives you time to review their chart details. 

    R: Being thorough is good practice as a nurse since it helps stop problems before they start.

    T: The goal is time-bound because it sets the bar at two hours for when to have patient assessments done and a monthly reflection period. 

    15. Improve Patient Outcomes

    I will provide printed instructions to patients on discharge and ask them to repeat what I tell them to ensure they understand. I’ll also do thorough assessments each shift and make sure my patients get all their questions answered before they leave. 

    S: This goal discusses just a couple of ways to help patients have better outcomes, including making sure they have detailed instructions they understand how to follow. 

    M: Having patients repeat what they heard is a way to measure their understanding. 

    A: If you discharge patients, you must review discharge instructions anyway. Thinking about the best ways to do it might help improve their outcomes. 

    R: Many of us enter nursing because we want to help people. This goal is relevant because nurses are a huge part of patient success!

    T: The goal is time-bound because you ensure all questions are answered before the patient is discharged. Depending on where you work, you may even set reminders to follow up with outpatients and see how they’re doing long-term.

    Final Thoughts on SMART Goals for Your Nursing Career

    Regardless of where you are in life right now, you can always rely on SMART goals. Nursing doesn’t have to be so challenging when you break each challenge into smaller objectives and face them one at a time.

    And if you want more SMART goal ideas and examples, be sure to check out these blog posts:

    Finally, if you want to take your goal-setting efforts to the next level, check out this FREE printable worksheet and a step-by-step process that will help you set effective SMART goals.

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    Sarah Kristenson

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

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

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    Do you see yourself as more of a “trader” or a “hero?” Learn about these two distinct mindsets, and understand how balancing moral duty and economic ambition can lead to a more harmonious and sustainable future for humanity.


    The hero mindset vs. the trader mindset are two distinct ways people see their roles and responsibilities in a healthy society.

    Each one focuses on different values and priorities, but a balance of both is often needed for a society to function and flourish.

    Here’s an outline of what defines each mindset.

    Trader Mindset

    The trader mindset dominates our current culture. It places emphasis on individualism, material gain, and personal freedom. This mentality often asks, “What can life give me?” and is driven by the pursuit of happiness, pleasure, and profit.

    It’s especially characteristic of American life and contemporary Western thinking, where people tend to see their value only in terms of economic or material output: “What do you do for a living? How much money do you make? How big is your house?”

    Key attributes of the trader mindset include:

    • Rights-Oriented: The trader mindset focuses on personal rights and freedoms, operating on the principle of doing what one wants as long as it doesn’t harm others.
    • Materialism: The trader mindset is materialistic and money-driven, placing a high value on comfort, pleasure, and luxury.
    • Individualism: The trader mindset is competitive, individualistic, and often sees life as a series of transactions aimed at maximizing personal advantage rather than collective well-being.
    • Utilitarian Approach: They adopt a business-minded and utilitarian perspective, often focusing on what is pragmatic and realistic, rater than engaging in abstract and idealistic goals.
    • Status Climbing: Traders often strive for increased status, wealth, or power, engaging in frequent social comparison, and viewing most aspects of life as a social ladder to climb.

    The trader mindset is a product of liberal and Enlightenment philosophy, reflecting the values of individual rights and free market capitalism. It promotes a “mind your own business” attitude which emphasizes personal freedom and the pursuit of happiness, but can also lack a sense of social duty.

    In excess, the trader mindset can lead to negative behaviors such as excessive swindling, grifting, corruption, and fraudulent schemes. People become willing to seek material gain at any moral cost, believing that everyone is inherently greedy and selfish, thus creating a “dog eat dog” world.

    Hero Mindset

    The hero mindset is less common and in many ways it’s more needed in our current society.

    The heroic mindset is characterized by a focus on duty, sacrifice, and the greater good. Those with this mentality often ask, “What can I give to life?” rather than “What can life give me?” This approach emphasizes responsibilities over rights and prioritizes the well-being of others over personal gain.

    Key attributes of the hero mindset include:

    • Duties-Oriented: Heroes feel a strong sense of duty and responsibility toward others and society. They ask themselves how they can best serve their family, community, nation, or humanity as a whole.
    • Idealism: The hero mindset seeks higher ideals than just status or wealth, such as honor, loyalty, and devotion to a higher purpose, striving to do what is right at all costs, even if it means facing death.
    • Collectivism: The hero mindset is communitarian-minded, often emerging in contexts like the military, team sports, or tight-knit organizations where serving a greater whole is paramount.
    • Warrior Spirit: Heroes embrace challenges and are willing to sacrifice their comfort and security for the common good, embodying a warrior mindset that values moral and spiritual achievements over material ones. The hero isn’t afraid to ask, “What am I willing to die for?”
    • Leadership and Accountability: Heroes are willing to stand up and take charge when no one else will. This means assuming leadership roles and taking risks, as well as accepting blame and responsibility when things go wrong.

    In essence, the heroic mindset is about fighting for something greater than oneself.

    Heroes can take many different forms. It’s not only about sacrificing yourself on a battlefield or saving a child from a burning house. Being a hero can also mean dedicating your life to a social cause, being a leader in your local community, taking care of your family, or creating more beauty in the world through art or music.

    While the heroic mindset can lead to noble actions, in excess it can also result in zealotry, self-destructive martyrdom, or an inflexible approach to moral issues. Extreme idealism might push individuals to pursue their goals without considering practical consequences, potentially leading to conflict and alienation.

    Balancing the Mindsets

    Ultimately, both the hero and trader mindsets offer valuable insights into different motivations behind our behaviors and life choices. While the heroic mindset emphasizes sacrifice, duty, and the greater good, the trader mindset focuses on personal gain, freedom, and material success.

    A healthy and sustainable society needs both traders and heroes. A society run solely by traders may prioritize profit over moral values, leading to widespread corruption and a lack of social responsibility. On the other hand, a society with only a heroic mindset might struggle with practicality and flexibility, leading to social conflicts and unrest.

    Striking a balance between these mindsets can help us achieve a harmonious approach to personal fulfillment and social responsibility, creating a society that values both individual rights and communal well-being.


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    Steven Handel

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  • Deathbed Motivation: The Top 5 Regrets of the Dying

    Deathbed Motivation: The Top 5 Regrets of the Dying

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    If you were on your deathbed right now, what would your biggest regrets be? The answer can change the way you decide to live the rest of your life.


    Thinking about death can change how we live our lives. Our time on Earth is limited, and this realization can completely shift our perspective. It puts our real values and priorities into sharp focus, causing us to step back and re-evaluate if we are living our current lives in the best way possible.

    When I was going through a period of depression in college, I would take the bus to the local cemetery by myself with nothing but my camera. I’ve always been comfortable with solitude and doing things alone, but these cemetery walks were an especially meaningful and humbling experience for me. Walking among the graves and reading the names of people I’d never know showed me that life is much bigger than my ego. The realization that death is a necessary part of life sparked me to reevaluate and see the bigger picture behind my choices and actions.

    These cemetery walks were a powerful reminder that I would be dead one day too – but not yet – and that filled me with a sense of power and responsibility so long as I’m still breathing.

    How people think about death can have a profound effect on their psychology. Some people face the prospect of mortality by ignoring it and engaging in escapist behaviors driven by materialism (“buy more things”) or hedonism (“seek more pleasure”). Others embrace the prospect of death and recognize that it means they need to make the most of their time here before it’s too late.

    In the popular book The Top Five Regrets of the Dying: A Life Transformed by the Dearly Departing, Bronnie Ware documents her experiences in palliative care, working closely with those who had terminal illnesses or were approaching the end-of-life. She identified five main regrets of the dying based on conversations and confessions with those on their deathbeds.

    This article will outline her main findings along with my personal thoughts on each one.

    Deathbed Motivation: Top 5 Regrets of the Dying

    According to Bronnie Ware, the five most common regrets shared by people nearing death were:

    “I wish I’d had the courage to live a life true to myself, not the life others expected of me.”

    It’s cliché but true: you only have one life to live.

    Many people cave to social pressures to choose paths in life that are expected of them, such as what school to attend, or what career to pursue, or what types of relationships to cultivate. However, what brings one person happiness isn’t necessarily what brings another person happiness. If we only try to make others happy, we often end up neglecting our own needs, wants, passions, and ideals.

    Understanding your core values is one of the most important steps you can take in life. Knowing what you really want will help you make choices that are harmonious with what you really care about, not just what you think you “should do” or “ought to do.” One interesting study published in the journal Emotions found that our most enduring and long-lasting regrets are usually “ideal-related,” such as personal goals and aspirations.

    Our biggest regrets are often the things we didn’t do but always wanted to, like starting a rock band, or writing a book, or traveling to a place we always wanted to visit.

    “I wish I hadn’t worked so hard.”

    Most people don’t lay on their deathbeds thinking, “I wish I spent more time at my job.”

    Work is important and it can be fulfilling, but many people in today’s world become myopically focused on advancing in their jobs/careers or making more money by any means necessary (sometimes even in unhealthy, destructive, or unethical ways).

    We wrongly believe that wealth is the only real measure of value in life, and thus we get distracted from other important things like spending more time with family, taking care of our health, giving back to our community, or pursuing personal passions.

    In our materialistic and consumerist culture, nothing seems more important than “working hard” and “making money,” but as the saying goes, “You can’t take it with you when you die.”

    “I wish I’d had the courage to express my feelings.”

    We often have trouble expressing our true feelings toward people because we see emotions as weakness or we don’t want to risk being vulnerable.

    This is especially true when it comes to feelings of love, gratitude, and appreciation. There are some families, cultures, and couples where it’s rare to hear the words, “I love you,” or “I appreciate you.” The feelings are taken for granted, but they are never explicitly said.

    It’s important that we learn to express love and appreciation toward others while we still can (including toward family, friends, loved ones, or mentors), because we will often regret it if we miss our chance.

    Recently I wrote my mom a thank you letter for her birthday. It helped me communicate a lot of feelings that I’ve always had but were difficult to say out-loud. It felt like an emotional weight was lifted off my shoulders once I finally expressed my tremendous gratitude for her and everything she’s done for me.

    There are also people I’ve lost in life whom I was never able to tell that I appreciated them. Those are regrets I’ll have to live with – the crucial lesson is don’t miss the opportunity to tell people you love them while you still can.

    “I wish I had stayed in touch with my friends.”

    One common theme in life is that relationships come and go.

    Our circle of friends often changes dramatically throughout high school, college, and into adulthood, especially when we move to new places or leave our hometowns. We tend to lose touch with people over time. Those who were once “best friends” we now go years without even speaking to.

    In theory, it’s easier to stay in touch with people now more than ever; old friends and family are just a call, text, or email away, yet we rarely take advantage of these opportunities.

    It’s never too late to check in on past connections. It can seem awkward at first to reach out to those we haven’t seen in years, but often they will appreciate the gesture and you both will enjoy reconnecting and reminiscing about your shared past.

    The simple act of checking in on people on a regular basis (such as holidays, birthdays, reunions, etc.) can preserve our social connections over time and remind us all the positive relationships and social support we have. Each person you stay in touch with is another layer of meaning in your life.

    “I wish that I had let myself be happier.”

    People are too busy these days to be happy.

    We get easily trapped in the hustle and bustle of daily life with work, school, chores, family, and other responsibilities and obligations. In the midst of all this, many forget the simple art of stepping back and finding happiness in the moment.

    You don’t need to wait for something life-changing to be happy. Many people don’t realize that happiness is in their control and you can start finding it in little things, like savoring positive experiences, counting your blessings, having things to look forward to, and prioritizing positive activities. These are habits that are available to anyone no matter what their current situation is in life. You don’t need to be rich or famous; in fact, sometimes those people are the most distracted and least happy.

    If happiness is a skill, then it’s something that’s worth learning. It isn’t magic, it’s a direct result of how you think, act, and view your world.

    The Time That Remains

    If you are reading this right now, then you still have power over how you live the rest of your life. Every new breath is a symbol of this power.

    Which of the big five regrets do you relate to the most? Living too much by other people’s expectations, focusing too much on work, not communicating your true feelings, losing touch with old friends and family, or simply not finding time for more happiness?

    These are important questions worth reflecting on. Take a moment to imagine yourself on your deathbed, which regrets would hurt the most? What can you still do about it?


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    Steven Handel

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  • Mid-Year Reset Worksheet (PDF)

    Mid-Year Reset Worksheet (PDF)

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    As we reach the halfway point of the year, it’s the perfect time to take a short pause and reflect on our progress, goals, and intentions moving forward.


    Download:

    Mid-Year Reset Worksheet (PDF)

    Related Reading: Fresh Starts: How to Use Landmark Dates to Spark a Change

    Check out more self-improvement worksheets here!

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    Steven Handel

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

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

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    The “pebble in your shoe” metaphor perfectly describes how small annoyances can slowly wear you down and ruin your day. Here are common pebbles that might be in your shoe and the best ways to remove them.



    A journey of a thousand miles begins with a single step, but no one said you had to wear uncomfortable shoes

    If you’ve ever been on a long hike, then you know the importance of comfort and how even one minor annoyance can make the whole journey far more difficult. You walk for miles and miles then suddenly experience an intense pain in your foot. You sit down, remove your shoe, and find a hard rock tightly wedged between your sweaty socks and shoe leather – ouch!

    “It isn’t the mountain ahead that wears you out – it’s the grain of sand in your shoe.”

    This is a popular motivational quote that is commonly attributed to the famous boxer Muhammad Ali, but the original has been published as far back as 1916 under anonymous authors.

    The main idea is that even when it comes to huge goals, it’s often the tiniest things that hold us back and prevent us from accomplishing them. These minor annoyances may seem inconsequential at first, but over time they can cause significant discomfort, irritation, and weakness.

    What pebbles are in your shoe? What’s one small change that would make your life infinitely easier? Here’s a list of everyday examples of tiny things that may be holding you back.

    Everyday Examples of “The Pebble in Your Shoe”

    The “pebble in your shoe” can take many forms — physical, mental, social, and emotional. It can be any small discomfort that grows into a bigger problem over time.

    Here’s a list of common everyday examples with potential solutions for each one. Often times the sooner you remove the pebble, the easier things will be in the future.



    Workplace Annoyance – A colleague’s constant habit of humming or tapping their pen can be a minor distraction that becomes increasingly irritating over time.

    Solution: Mention your distraction in a nonjudgmental way without getting upset at the other person. Hopefully they will be more mindful in the future.



    Messy Environment – Messy environments can have a subtle but significant effect on our stress levels and clarity of mind, especially a messy bedroom or car.

    Solution: We often underestimate how much better we will feel once we clean something. We put off washing the car for weeks, then when we finally do it we think, “Why didn’t I do this weeks ago?”



    Losing One Hour of Sleep – Just losing one hour of sleep can have a spillover effect on the rest of your day, causing you to be more tired, distracted, and moody.

    Solution: Try to go to bed one hour early. Set up a nighttime routine that encourages relaxation. Find sleeping preferences that work best for you (temperature, clothes, pillows, etc.) Establish a consistent sleep routine that works for you.



    Procrastinating on To-Do’s – The more you put off daily chores or obligations, the more pressing and stressful they become.

    Solution: Cultivate a healthy sense of urgency toward easy tasks you can complete in 5 minutes or less. It’s easier to just get a simple task out of the way then to let it sit in your mind for days.



    Minor Health Issues – Dealing with ongoing but minor health issues like a slight headache, back pain, or seasonal allergies can be a constant, low-level irritation.

    Solution: Plan day accordingly. Take any doctor recommended medications or supplements. Let people know if you’re having an especially bad day, so you may be more cranky than usual.



    Negative Personalities – People with negative personalities who constantly nitpick, complain, and talk about problems too much can be draining to be around for extended periods of time.

    Solution: We’re influenced by the people we choose to be around through emotional contagion and network effects. If those you spend time around tend to bring out the worst in you, it may be time to find a new group of friends or environment.



    Long Lines and Wait Times – Waiting in long lines at the grocery store, DMV, or for public transportation can be a persistent and annoying part of daily life.

    Solution: If possible, go to places during times of the day/week when you know they are less busy. Check to see real-time traffic on Google and plan accordingly. Consider getting groceries delivered.



    Tech Glitches – Regularly experiencing minor technical problems with gadgets, such as a phone that frequently freezes or a laptop with a temperamental battery, can be very frustrating.

    Solution: When possible, fix or replace faulty tech that causes daily errors and frustrations. For awhile my keyboard had a couple broken keys, and it took me far too long to finally get a new one that operated way smoother.



    Spam Calls and Emails – Receiving numerous unwanted telemarketing calls or spam emails can interrupt daily activities and become a persistent nuisance.

    Solution: Immediately block and remove all spam numbers and emails. Set up caller ID, email filters, and other methods to block spam and advertisements from reaching you.



    Misplaced Items – Frequently losing keys, glasses, or other essential items can create a recurring source of irritation and delay.

    Solution: Dedicate a single place for certain items. Don’t take them off your person unless you are placing the item in its designated spot.



    Household Chores – Small but recurring tasks like taking out the trash, doing the dishes, or folding laundry can feel like never-ending, nagging obligations.

    Solution: Get small and easy tasks out of the way early and often. Learn the right mindset for doing things you don’t like, including listening to music or watching TV while doing something boring or tedious.


    Repetitive Noises – Ongoing construction noise, a neighbor’s loud music, or people talking loudly can be minor disturbances that cumulatively cause significant discomfort and distraction.

    Solution: When possible, block out unwanted noise with headphones, music, or white noise. Find ways to eliminate distractions by changing your environment.



    Traffic Jams – Regularly encountering heavy traffic during commutes can be a daily irritant that wastes time and increases stress levels.

    Solution: Do some research and find the best and fastest routes during certain times of the day. Have plenty of music or entertaining podcasts you can listen to if you get stuck in traffic.



    Uncomfortable Room Temperature – Hot and humid temperatures can make us feel tired and lethargic, hurting our ability to concentrate and get work done.

    Solution: Use fans and air conditioner to cool down. Open windows for ventilation. Wear light and breathable clothing. Stay hydrated and drink plenty of water.



    Constant Notifications – Continuous alerts and notifications from apps, emails, or social media can disrupt concentration and productivity, becoming a persistent annoyance throughout the day.

    Solution: Block or mute ALL notifications that aren’t urgent (texts/calls from family or friends). Create a digital environment that doesn’t have you on hyper alert 24/7.

    Removing the “Pebble in Your Shoe”

    In general, identifying and removing the pebbles in your shoe can make your life a whole lot easier. Here are core principles to keep in mind:

    • Identify the Issue Early – Recognize and acknowledge the small issue that’s causing the discomfort. This requires paying extra attention to your environment and how it influences your mental state. A less mindful person may be in a state of constant annoyance but not able to pinpoint the source of it. Try to be more aware of shifts in your mood and what spurs them.
    • Take Action – Take steps to address and resolve the issue as soon as possible. Often the sooner you take measures to correct something, the easier it will be to fix. This could mean having a conversation with a colleague, fixing a technical problem as soon as you spot it, or getting a quick chore out of the way as soon as you remember it.
    • Prevent Recurrence – Implement measures to prevent similar issues from arising in the future, such as setting up a more ergonomic workspace, creating healthy boundaries at work or home, scheduling daily chores and regular maintenance checks, or planning your day around avoidable inconveniences.

    Remember that pebbles can take many forms which aren’t mentioned here. Take the time to step back, reflect, and ask yourself, “What are the pebbles in my shoe that can be removed?”

    Conclusion

    Of course, life can be annoying and we can’t always remove every single pebble.

    Certain problems, frustrations, and stressors are just a part of everyday life – a nosy coworker, a loud neighborhood, reporting for jury duty, or the minor inconveniences of daily chores and responsibilities.

    When you can’t control something, try to accept it with grace. After difficult days, feel free to go back to your comfort zone to recharge yourself.

    The key lesson behind the “remove the pebble” philosophy isn’t that life should always be a cakewalk, but that we shouldn’t make life any harder than it needs to be.


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    Steven Handel

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  • How to Maximize 5-Minute Slivers of Time

    How to Maximize 5-Minute Slivers of Time

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    There might be affiliate links on this page, which means we get a small commission of anything you buy. As an Amazon Associate we earn from qualifying purchases. Please do your own research before making any online purchase.

    Being successful as a solopreneur has some straightforward rules that will net results if you stick with them. The simple stuff is identifying your most important tasks and allocating blocks of time to work on them. 

    Unfortunately, life rarely follows the plan. 

    When your responsibilities have crept up on you, it can cause you to push your goals to the wayside, and then before you know it, weeks or months go by, and you have no progress on your goals. 

    This stunted progress can cause severe disappointment that causes you to give up quickly. 

    Making The Most of Your Minutes

    Making the most of small slivers of time is exactly how it sounds. 

    Take the time you spend in a day scrolling through your phone and turn it into pebblestone steps that get you closer to accomplishing what you want. 

    These idle time chunks are usually 5 to 15-minute periods that you can leverage to either knock off small tasks on your list or help you plan and prepare in some way for a big, more important project. 

    Here are some examples of how you can use this time: 

    • If you don’t have time for a full workout then take a brisk walk or do a small exercise session. 
    • If you’re struggling to complete everything on your to-do list, pick the most important task and get as much done as you can. 
    • Don’t have the time to do a big, complicated report? Create an outline and think of some points you want to discuss. 
    • Don’t have time for your full morning routine? Pick one or two essential things that set you up best for the day. 

    A Small-Time Action Plan For Big-Time Results

    Making the most of these small moments is not difficult, and just requires a simple shift in mindset and a willingness to get the maximum you can out of your waking hours. It can be surprising how fast these smaller blocks of time can add up to impactful results in your daily life. 

    maximize slivers of time | 5 minute slivers of time | slivers of time for work
    Making the most of these small moments is not difficult, and just requires a simple shift in mindset.

    Using these smaller chunks of time is also a good way to make progress on things that you might be too stressed or tired to get a grip on during the day. 

    Step 1: Identify Unused Time

    First, start by figuring out what blocks of time you have that are used on unproductive activities like scrolling through TikTok. This might be as simple as looking for time spent mindlessly on your phone:

    • During commutes (especially if you’re using public transport).
    • Spending an excessive amount of time answering emails. 
    • Waiting for a meeting to start. 
    • During days when you don’t have as much work on. 
    • Time spent waiting for the next class. 

    The key is seeing where you have 5 or 10-minute blocks that you think won’t be of any use. 

    Step 2: List Quick Tasks

    The idea behind using these small time slots isn’t to chip away at big tasks and projects. That would be discombobulating and most likely turn your mind into a confused mess after a few days. 

    Make a list of any small tasks that you can complete – here’s some ideas: 

    • Organize your workspace to improve productivity.
    • Write down your top 3 goals for the day.
    • Clear out your email inbox or respond to a few pending messages.
    • Stretch or do a quick workout to boost energy.
    • Meditate or practice deep breathing for relaxation.
    • Review and update your to-do list.
    • Read an article related to your field to stay informed.
    • Network by sending a LinkedIn connection request or message.
    • Learn a new word or phrase in a foreign language.
    • Jot down ideas for a project or brainstorm solutions to a problem.
    • Plan your meals for the week or write a grocery list.
    • Listen to a motivational podcast or TED talk.
    • Tidy up your immediate area, like your desk or kitchen counter.
    • Reflect on what you’ve accomplished so far and what’s next.
    • Take a refreshing break, as suggested by Fast Company, to recharge mentally.
    • Research a topic you’re curious about.
    • Schedule appointments or set reminders for important tasks.
    • Send a thank-you note or message to someone.
    • Review your finances or budget.
    • Do a quick digital detox: step away from screens and enjoy the moment.

    Step 3: Prioritize

    This step depends more on your needs as an individual. The examples we’ve mentioned aren’t all about squeezing as much as you can out of every single minute in a day (which is almost guaranteed to lead to burnout). 

    If you’re feeling frazzled, prioritize taking moments to consciously recharge and slow down. Pay attention to your surroundings, watch the birds, or take steady, deep breaths. 

    Or, think about some task or project that is bothering you or that you want to get done. Can you use your slivers of time to prepare for that project or complete that task in some way? 

    Step 4: Be Proactive

    It’s better to think proactively rather than reactively when it comes to using your dead time. Using these minutes in the day reactively can cause you to become stressed or overwhelmed. 

    It’s best to have a list of “evergreen” things you can do in these chunks of time – whether that’s a brisk walk, an outline for projects, taking ten minutes to plan your day, or making time to disconnect and recharge. 

    Review these tasks now and again to align with your goals and schedule. 

    Final Thoughts on Using Small Slivers of Time

    Taking advantage of the small patches of time you have in your day can help you make small but significant steps forward in your goals and is useful for anyone on any life path, solopreneur or not. 

    Take advantage of these moments throughout the day and see if using some of your idle minutes allows you to get a leg up on your goals and projects.

    And if you want more resources on how to maximize your small slivers of time, be sure to check out these blog posts:

    Finally, if you want to level up your productivity and time management skills, then watch this free video about the 9 productivity habits you can build at work.

    slivers of time | small slivers of time | how to maximize slivers of timeslivers of time | small slivers of time | how to maximize slivers of time

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    S.J. Scott

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  • Missouri Makes the Most of Student Data

    Missouri Makes the Most of Student Data

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    Last week, the Missouri Department of Elementary and Secondary Education (DESE), in partnership with SAS, launched the Missouri Data Visualization Tool (MO DVT), a web-based application that offers easy-to-use reports and analysis on academic performance, including achievement and growth data aggregated by subject, year, and grade. MO DVT was created in response to stakeholder questions about interpreting and using Missouri Growth Model data.

    I was able to get into the weeds with Missouri Commissioner of Education Margie Vandeven & Dr. John White, VP of SAS Education Visualization and Analytics Solutions (EVAAS) to discuss the genesis and strategic goals of the MO DVT, the integration with Missouri’s broader educational strategies, and how quality data is improving decision-making in Missouri schools.

    According to both Margie and John, the tool allows educators to access longitudinal data on student performance, track progress over time, and identify areas for improvement. It provides insights at both individual student and group levels, enabling teachers to tailor instruction to meet diverse student needs. Additionally, it supports decision-making at the policy level by analyzing academic impacts, such as the effectiveness of a four-day school week.

    By actually using the wealth of available data, the emphasis is now on translating it into meaningful insights to drive improvements in teaching and learning. The goal is to foster a culture of continuous improvement and empower educators with the tools needed to support student success.

    Some highlights of the conversation:

    • Actionable Data for Teachers: The program aims to make growth data actionable for teachers, moving beyond using it solely for accountability purposes to inform classroom instruction and support individual student needs effectively.
    • Privacy and Security: Measures are in place to ensure data privacy and security, with access restricted to authorized personnel and adherence to regulations like FERPA.
    • Longitudinal Tracking: Educators can track student progress over time, analyze historical data, and make projections for future performance, enabling targeted interventions and support.
    • Group-Level Insights: The tool provides insights at both individual student and group levels, allowing educators to identify trends, disparities, and best practices among different student populations.
    • Policy-Level Decision Making: The program supports policy-level decision-making by analyzing academic impacts, such as the effectiveness of initiatives like the four-day school week, to inform future strategies and interventions.
    • Promotion of Data Literacy: Educators are encouraged to engage with the data to understand student performance trends, measure growth, and identify areas for improvement, fostering a culture of data-driven decision-making in education.
    • Continuous Improvement: The overarching goal is to foster a culture of continuous improvement in education, leveraging data insights to drive positive outcomes for students and empower educators with the tools and knowledge needed for success.

    Below is a machine-generated transcript of the recording:

    Transcript 

    00:00:04 Speaker 1 

    OK, great. Thanks so much for joining me today. I really appreciate your time. I know you’re busy. Lots of news. Let’s jump right into it. Doctor, maybe you can start by just talking about the program where it began. How long has it been in process to where we’ve gotten to the point now that it’s an active tool for your users? 

    00:00:23 Speaker 2 

    So in the state of Missouri, we have a history of of using growth data to inform our accountability decisions. But what we’re doing now is moving to a step further to to not just let it inform accountability policy decision making at the state level, but really making the data actionable for our teachers in the classroom. 

    00:00:45 Speaker 2 

    And that’s really where it’s at. We know that’s that’s what helps improve and performance for our students is when we can actually take data and make it an A usable, actionable place for our teachers. 

    00:00:59 Speaker 1 

    Yeah. And John, I know you’ve been working in this field for a long time. It used to be, at least when it came to our readers and listeners over the years that sometimes data would be seen as a dirty word, a little bit of a boogeyman, especially when you would get down to the teacher level, many of whom consider themselves. 

    00:01:19 Speaker 1 

    Artists, not necessarily scientists when it comes to their kids and how to teach their kids. I think a lot of that has changed, but I think there’s still some remnants of it. Maybe you could talk a little bit about how you see. 

    00:01:32 Speaker 1 

    The these tools and I think would support when when Doctor mentioned that it is for the teachers, not necessarily for the the Superintendent or the principal, right. 

    00:01:42 Speaker 3 

    Yeah, that’s right. So what this tool really allows is for people to see longitudinal data over time at the student level, track the progress of students through all the way starting from 3rd grade all the way through whatever grade they may be sitting in in that year with what, what teacher that. 

    00:02:02 Speaker 3 

    Maybe teaching them at that time? 

    00:02:05 Speaker 3 

    So allowing a teacher to have access to how much growth a student made in previous years and in the most recent year can be really helpful in trying to understand what may be best for an individual student. Now the data not only is available at the student by student level, but also aggregated. 

    00:02:24 Speaker 3 

    At the group level, maybe for schools and for Elias, so schools and Elias can reflect on trends in growth data to see if they implemented different strategies in previous years. What may have worked best to help make the most growth possible with the different groups of students. 

    00:02:42 

    Yeah. 

    00:02:43 Speaker 1 

    So and I I mentioned the cut of the data is a dirty word and sometimes seen as a boogeyman and one of the big reasons for that over the years has been the the worry about student privacy, right. And data privacy and the use of that. Maybe you could talk about how this solution is able to kind of distinguish between you’re talking about getting that at the granular level with a particular. 

    00:03:05 Speaker 1 

    Student. I’ll assume that there is protections in there in terms of that data when it comes to not only test scores, but maybe ISP’s or behavioral sort of data. 

    00:03:17 

    Yes. 

    00:03:17 Speaker 3 

    That’s absolutely right. So what the system is, is there is a public site access, but that available that data is only available in the aggregate level at the school in LA kind of aggregated level. But you have to have login credentials for any individual access to get into the system and see individual student level. 

    00:03:38 Speaker 3 

    You can. 

    00:03:39 Speaker 3 

    Then you know it would be dependent upon the school in which a an educator is at, for what individual students that they are able to access and see data for. So we certainly follow all the security standards and requirements as well as legislation like FERPA to make sure that only the. 

    00:03:59 Speaker 3 

    Appropriate individual educators have access to the appropriate student level. 

    00:04:05 Speaker 2 

    Yeah. And I’ll just, I’ll just piggyback on that. I think that’s probably the very first thing we. 

    00:04:09 Speaker 2 

    Need to assure. 

    00:04:10 Speaker 2 

    Everyone of is that this is always protected data to the highest level that we can ensure that our our parents are counting on that. We certainly make sure that all those protocols are in place. 

    00:04:22 Speaker 1 

    Yeah. Can you paint me? 

    00:04:24 Speaker 1 

    A little bit of kind of a. 

    00:04:25 Speaker 1 

    Day in the life. 

    00:04:26 Speaker 1 

    When it comes to the use of this, especially when you’re talking about maybe a teacher, I mean just kind of walk through the day is this, is this still intended to be used on a daily basis or on something maybe at the end of the quarter when they’re compiling grades? Can you give me some real world examples of of how you intend it to be? 

    00:04:46 Speaker 2 

    Well, I’ll, I’ll speak from the day in the life of of us at a policy level and then try to bring it down to the, to the teacher level. So again these the the particular model that we are currently using is is still dependent upon that end of the year State assessment data that we get that. 

    00:05:04 Speaker 2 

    Has historically been important, but sometimes falling a little flat, and here’s what I. 

    00:05:09 Speaker 2 

    Mean by that, if we. 

    00:05:10 Speaker 2 

    Focus solely on the proficient score. Like if we just look at where a child scores on the proficient level, then that becomes the target for teachers or for parents or for the students even. And what we’ve learned over I think over since the implementation, particularly of NCLB. 

    00:05:30 Speaker 2 

    Over a decade ago is, if you focus just on proficiency, you can lose sight of kids on both ends of of that spectrum there. So those kids that are really scoring. 

    00:05:40 Speaker 2 

    Well, sometimes can be that they’re going to score proficient no matter what this is. This is a value added model that says for all kids, even those highest performing, how do we make sure that we are driving improvement at every level. So all those kids get get paid very close attention to and all teachers pay attention to every kid. 

    00:06:01 Speaker 2 

    Don’t get me wrong, they certainly do. But I’m talking about from the. 

    00:06:04 Speaker 2 

    State level when? 

    00:06:05 Speaker 2 

    We used to hear a term that. 

    00:06:10 Speaker 2 

    Sometimes teachers or school districts would refer to as our bubble kids, like kids who are just about to get over one level into proficiency, and what the growth model does, it says, hey, let’s pay attention to every single child on that roster and let’s see how far whether they’re well below proficiency. And we’re going to move them towards that or whether they’re. 

    00:06:30 Speaker 2 

    Well above proficiency, and we’re going to continue to make sure that we’re pushing those highest. 

    00:06:36 Speaker 2 

    Achievers, even higher. So for us at the state level, that’s how I like to look at that data and say we are paying attention to every single child. Now how does the teacher take that data then? There, I’m going to let John speak to that a little bit more too. But as a teacher, you want to know who am I most effective with in the classroom? I really moving performance. 

    00:06:56 Speaker 2 

    For all kids? Or am I able to step back and say, gosh, I wonder what was? 

    00:07:00 Speaker 2 

    Happening with with this group of students that I that I as a teacher, didn’t have as much value. Add to that learning opportunity for those kids because we want to be successful with with all students. And then you add a few more tools to that toolbox. But I I wouldn’t say that that the initial results are a day-to-day operational piece because. 

    00:07:21 Speaker 2 

    We are still we we depend on that state state assessment that we get annually to to talk about what’s happening gives us great power at the. 

    00:07:33 Speaker 2 

    State Board of Education level or others when we can say which schools really are serving various populations of students and still showing tremendous growth and that’s that. Then you can say what are they doing because we have a like population over here who we’d like to see those kinds of results to. Can we connect those two? 

    00:07:53 Speaker 2 

    Schools can we connect those two districts to say, what’s happening at all in the spirit of of improvement and serving our kids better? 

    00:08:04 Speaker 3 

    Yeah. So, so I’ll just add a. 

    00:08:05 Speaker 3 

    Couple of thoughts here. 

    00:08:09 Speaker 3 

    As an educator goes into the system at the individual student level, they would be able to see all of the prior student testing history of that student. So as the Commissioner said, each and every year with new state assessment data, that data would be up loaded into the system and so there would be new assessments. 

    00:08:26 Speaker 3 

    Available annually in that system, but to your earlier point point Kevin about security and access throughout the year, students may move from one building to another, and so the system has to be updated to make sure that as students move around the state and move into different buildings, that the permissions and security are updated so that. 

    00:08:47 Speaker 3 

    And educator can gain access to the student level data for students sitting in their classroom at that moment. So that’s something that. 

    00:08:55 Speaker 3 

    Because get updated throughout the year now within the system, as the Commissioner was saying, so an individual educator can see all of the testing history and math and reading and and all the various subjects on the state assessment system, they can look at how much growth is being made by that student in years past. 

    00:09:15 Speaker 3 

    They can also look forward. 

    00:09:18 Speaker 3 

    More proactively to get a likelihood of success on a future assessment, so they may be seeing a student in their classroom and we may be saying something like based on all the prior testing data of that individual student and the average experience that you may see, this student has a 70%. 

    00:09:38 Speaker 3 

    Chance of being proficient, let’s say, on. 

    00:09:41 Speaker 3 

    On their next grade level assessment, they haven’t taken. So as they are administering kind of interim assessments throughout the year to gauge where that student is, they can reflect back on that projection probability to see if that student seems to be on track throughout the year. 

    00:09:58 Speaker 3 

    Also, when you aggregate this data up a level, you can see the amount of growth that students were making. Let’s say that were in the lowest achievement group or the highest achievement group. You can disaggregate the student level data into different types of student groups such as. 

    00:10:15 Speaker 3 

    Your higher poverty student groups versus lower poverty or English learners versus non-english learners, just to see if. 

    00:10:24 Speaker 3 

    An individual group or a certain subject in grade you are making more growth with certain types of students. For example, one group of teachers within fifth grade math might be doing really well with their highest achieving students, but not as well with their lowest achieving students. Or maybe vice versa, so they can reflect on those practices and see. 

    00:10:44 Speaker 3 

    You know what can we do a little bit differently with our lowest achieving students to make sure that they’re able to make as much growth and progress as we’re making with some of the other students. And then there’s a lot of comparative features too, that allow a school to see the amount of growth that another school may be making. That’s of a similar. 

    00:11:05 Speaker 3 

    On a student group, so they may have similar groups of students within their building or a similar makeup of students within their building their achievement level so they can find another school and locate them to maybe again just share best practices or try to understand a little better of what they may be doing differently that’s having more or less success. 

    00:11:25 Speaker 3 

    With their students. 

    00:11:27 Speaker 1 

    Yeah, that seems that the idea of sharing best practices is something that is is really strong and when you have the numbers to back it up, it just it makes it that much more powerful. I know that there’s been other at the state level, you know, initiatives such as the, the, the four day school week that has has gone back and forth. Can you talk a little bit about how this sort of data? 

    00:11:47 Speaker 1 

    Was able to kind of reinforce some of those ideas. 

    00:11:53 Speaker 2 

    Well, I’m going to start off with just talking about what we were trying to garner from the study itself and then I’ll let John speak to how they were able to to do that for us. And so for us in the state of Missouri, again, we have had the option of a four day school week for quite some time now for probably just over a decade that legislation. 

    00:12:13 Speaker 2 

    Changed back in a time when it was, it was really to try to address fuel, fuel charges and you know, busting issues and that sort of thing it was. Can we save money? 

    00:12:26 Speaker 2 

    And well, that really didn’t come to great fruition. We found out that it wasn’t really a great cost saving metric for it. So a lot of districts did not go to the four day school week. What what we’re seeing now is that a number of our districts are finding it to be what they see as an effective teacher recruitment and retention. 

    00:12:46 Speaker 2 

    Strategy. So we had a large number of our districts sort of what what I call the domino effect you you have one district start here and then the neighboring districts start to to follow suit because they’re trying to pull from the same pool pool of teachers. 

    00:13:02 Speaker 2 

    And so the statute does give the Department of Elementary and Secondary Education the authority to really look at what is the academic impact of that four day school week. 

    00:13:11 Speaker 2 

    And should they? 

    00:13:11 Speaker 2 

    Keep that option in place, so that was. 

    00:13:14 Speaker 2 

    Our very, very. 

    00:13:15 Speaker 2 

    First question is to look at again, going back to the sort of value add concept, does it add value to go to a four day or does the five day? 

    00:13:23 Speaker 2 

    And how do? 

    00:13:24 Speaker 2 

    We measure that. So that’s when we called upon Sass to say, could we look at the growth data to help inform that academic? 

    00:13:31 Speaker 2 

    Side I’ll let John speak to that, but just as a data person, you’ll you’ll know and understand that that only became the the first layer of the onion peel. Once we started talking about academics, then people want to know, well, did it impact attendance? Does it really successfully recruit and doesn’t help retain your teachers? 

    00:13:48 Speaker 2 

    What are the? 

    00:13:49 Speaker 2 

    How do the families feel about it? What is the social implication? Who’s feeding the kids? 

    00:13:53 Speaker 2 

    And there’s a million questions that follow. So I like to be very specific that our request to Sass was to really help us to understand academic impact. And John, I’ll toss it to you now to talk about how that study was done. 

    00:14:09 Speaker 3 

    Yeah. So all of our work with the state of Missouri has been around using longitudinal student level data. 

    00:14:15 Speaker 3 

    And so we have a lot of information over time at the student level for all of the students in the state on these statewide assessments. And So what that allowed us to do with this particular research question is follow the achievement levels of school districts over time then to. 

    00:14:35 Speaker 3 

    Identify where that school district may have made a change to a four day. 

    00:14:39 Speaker 3 

    Full week and to see if using their own prior data as kind of a control. Did they have some type of significant impact when they moved to a four day school week on their achievement information and we were able to look at that for all the school districts given they moved at maybe a different point in time to that. 

    00:14:59 Speaker 3 

    Four day school week, not only did we look at just kind of generally how high achieving. 

    00:15:05 Speaker 3 

    Were they, and how much did that change when they moved to a? 

    00:15:08 Speaker 3 

    Four day school. 

    00:15:08 Speaker 3 

    Week. 

    00:15:10 Speaker 3 

    But we also looked at their growth data, so growth data being a little bit different. You know how much growth are they making with students given all of the prior achievement levels of their students? And did the amount of growth that those school districts did that? 

    00:15:25 Speaker 3 

    Amount changed from the point prior to after them moving to that four day school week, and the answer was there was there was really no significant up or down movement in both the achievement or growth data when school districts moved over to that four day school week. 

    00:15:43 Speaker 3 

    So we have we didn’t. 

    00:15:45 Speaker 3 

    Find anything in terms of a a significant change in those academic indicators. 

    00:15:50 Speaker 3 

    As the Commissioner was mentioning. 

    00:15:52 Speaker 1 

    Interesting. Well, so now that UM, this tool is launched and is in use, what’s next I. 

    00:16:00 Speaker 1 

    Mean what are are there? 

    00:16:01 Speaker 1 

    Hopes and goals that maybe some. 

    00:16:05 Speaker 1 

    Not some surprises, but some. Some new ideas on which you guys can use this data to further improve the student experience. 

    00:16:16 Speaker 2 

    Well for me. 

    00:16:17 Speaker 2 

    For me again at the state level, I’m just really happy to hear the feedback from the school districts who are understanding and using the tool for so long. 

    00:16:25 Speaker 2 

    They’ve been giving them a score and a score without information is a score, right? Like it doesn’t really. And we understand that and recognize that it doesn’t help inform the next steps. 

    00:16:39 Speaker 2 

    Or the school district or the teacher. We think this putting this tool in the hands of our school districts allows them again to to move beyond. Just looking at a report card and saying, OK, how do I, how do I transform some of the work that needs to take place here? And again that. 

    00:16:59 Speaker 2 

    Can’t always happen on one year. You want to look at multiple trend data. You want to look at what’s happening in your school, in your environment. 

    00:17:05 Speaker 2 

    And and what the data are telling you, but that’s that’s how I see it is is again that it was coming from the the school districts who were really asking us for assistance. How do I get better? How do I how do I move the needle here. And so how you do that is by making sure we’re reaching every single child in the best way that we can. 

    00:17:26 Speaker 2 

    Right. So to me, that’s exciting. I’m. I’m excited to see what we’ll be able to do. 

    00:17:31 Speaker 2 

    And and and garner from more information we I’ll just wrap up with this statement. You’ve heard it a million times. If you’re in the data world, but it is just true when you’re data rich and information poor, that’s a challenge, right? We have a ton of data. So what are we doing with it and how do we use that information? 

    00:17:51 Speaker 2 

    For the betterment of our kids. 

    00:17:54 Speaker 1 

    Yeah. And John, any last thoughts? 

    00:17:56 Speaker 3 

    Yeah, we’re. I’m just really excited. I’m we’re. We’re really proud to be working with the state of Missouri on making this information more accessible and being able to put it into the hands of educators. I think that, you know, when they can actually see this information, they can find it very they they will find it very intuitive. 

    00:18:15 Speaker 3 

    They will be able to. 

    00:18:16 Speaker 3 

    Look at the data at the individual student level. 

    00:18:19 Speaker 3 

    You will. 

    00:18:20 Speaker 3 

    Start to help them seek and why measuring growth is so useful and valuable. 

    00:18:25 Speaker 3 

    And just we’re really excited to just help promote the usage of this and see where it goes. 

    00:18:30 Speaker 1 

    Well, congratulations on your work and know it’s going to have a huge impact for the the students in the state of Missouri and hopefully sharing these insights will help inspire some of our readers and listeners to maybe put a little pressure on their own state governments to get their their data house in order. So thanks again for your time. I really appreciate it. 

    00:18:49 Speaker 2 

    Thank you. 

    00:18:50 Speaker 3 

    Thank you so much. 

    Kevin Hogan
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  • 6 Aspects Of A Balanced Person: A Complete Picture of Well-Being

    6 Aspects Of A Balanced Person: A Complete Picture of Well-Being

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    What are the six aspects of a balanced person? Physical, mental, emotional, social, work/financial, and meaning/spiritual. Learn more about each one and how to improve it!


    In life, there isn’t one single area that we need to focus on that is going to magically fix all of our problems.

    Instead there are multiple dimensions behind every “good life.” Each dimension requires our attention and each contributes to our overall happiness and well-being.

    Here are six aspects of life that come together to create a “balanced person.” By being more aware of these different dimensions in life, we can determine which areas we need to focus on more and work to improve.

    The different aspects of a balanced person include: 1) Physical, 2) Mental, 3) Emotional, 4) Social, 5) Work/Financial and 6) Meaning/Spiritual.

    If we focus too much on any one area, then we risk neglecting another one. For example, if you become solely focused on just work and money, you may end up spending less time taking care of your physical and mental health, or less quality time with family and friends.

    This is a common trap people fall into. They focus all of their energy and effort into one area in life while completely ignoring another. Often they need to reconfigure their core values and priorities before making a meaningful change.

    This is why practicing balance in all things is so important.

    Each of these areas is one piece of a much larger puzzle, and only when you have all of these areas working together harmoniously can you finally build a complete life that serves all of your needs.

    Here’s a detailed breakdown of each aspect of a “balanced person,” along with tips, tools, and practical advice on how you can start improving each one.

    While reading ask yourself, “Which aspect do I need to focus on the most right now? What’s one small change I can make to improve that area?”

    Now let’s dive in…

    1. PHYSICAL WELL-BEING

    health

    The “physical” aspect of life is all about taking care of our health, especially exercise, diet, and sleep.

    This includes what types of foods and drinks we consume on a daily basis, how often we exercise and keep our bodies moving, personal hygiene and cleanliness, as well as minimizing alcohol, smoking, and other harmful habits to our physical health.

    Our body is one of the most precious gifts we have – and without it we can’t exist. If we don’t stay healthy, we often can’t fully enjoy all the other aspects of life such as family, work, traveling, or leisure.

    Our health can often have a spillover effect into all the other aspects of our lives – for that reason, taking care of our physical health is often an essential first step on any road to self-improvement.

    No matter what the current state of our health is, it’s never too late to start changing our habits, even if it’s something small like stretching in the morning, taking daily walks outside, or starting an active hobby like Yoga, marathon running, or playing sports.

    A healthy body is a healthy mind. When we take better care of our bodies, we also feel more confident, motivated, and energized overall. That’s the beginning of bringing out your best self.


    Things to do:

    • Identify small ways to be more physically active. Often our days are filled with opportunities to be more active, we just need to take advantage of them. Try to cultivate an “everything counts” mindset when it comes to exercise, even if it just means taking a walk around the block, or stretching in the morning, or doing push-ups before lunch. Any physical activity is better than none at all – so seek out small and convenient ways to keep your body moving throughout the day. If you find yourself sitting for long periods of time, get up and do chores, take a walk around the office, or make a phone call while standing up. A sedentary lifestyle is one of the biggest risk factors when it comes to poor health, so finding any reason to stand up more is better than sitting.
    • Find exercise that “clicks” with you and your personality. Different things work for different people. Some people need to commit themselves to a gym membership to get themselves off the couch, while others prefer to work out in the comfort of their own homes. Your personality shapes what exercise you like, so it’s important you find activities that resonate and “click” with you, rather than trying to force yourself to do something you really don’t enjoy. All you need is that one hobby to take your fitness to the next level, whether it be finding an enjoyable sport (like Tennis, or Baseball, or Basketball), or even exercising through video games (such as Wii Fit or Dance Dance Revolution). Try to think of physical activities you enjoyed as a kid, that can often be a good place to rekindle motivation.
    • Keep a healthy and consistent sleep schedule. Sleep is one of the most important habits when it comes to your overall physical and mental health. Research shows that those who don’t get sufficient sleep (between 6-10 hours every night) often suffer worse health outcomes like a weaker immune system, higher risk of obesity, lower energy and stamina, and more stress and anxiety. If your sleep habits aren’t healthy or consistent, it will likely have a negative “ripple effect” on almost every other aspect of your day. When you’re tired and fatigued, you’re more likely to make mistakes at work or argue with your spouse. It’s important not only to get between 6-10 hours of sleep each night, but also to maintain a consistent schedule. If you don’t sleep much on the weekends, it’s difficult to “catch up” on those lost hours throughout the week. Try to go to bed and wake up around the same time each day if possible. Here are more important lessons behind a good night’s sleep, including recognizing that some people are natural “early birds” or “night owls,” and that’s something you need to recognize and work with.
    • Pay attention to your food and diet. There are many different diets out there to choose from – and people can have long debates about which one is better – but the most important thing is to not eat too much, especially junk food, fast food, soda, sweets, and lots of processed food. Use your commonsense. Experiment with different diet changes and see what works best for you. Different diets work better for different people – so there’s no “one size fits all” solution to what exactly you should eat or not eat. One simple diet change is to substitute all your soda/juice/sugary drinks with water instead. Drinking plenty of water is never a bad place to start – most people don’t recognize how dehydrated they can be throughout the day and how it effects them. If you’re trying to lose weight, one popular option you can consider is intermittent fasting where you allow yourself to eat for an 8 hour window each day and fast for the remaining 16 hours. You can also try the “One Meal A Day” approach, where you restrict yourself to just one big meal (with minimal snacking). In general, pay attention to how your body responds to the things you eat: What foods leave you tired and feeling like crap? What foods make you energized and feeling good?
    • Take care of personal hygiene and cleanliness. Proper hygiene is another important aspect of physical health. While it can seem like commonsense, basic habits like taking a shower, brushing your teeth, getting a haircut, trimming your nails, and washing your face are are all important things not to neglect. Not only does cleanliness prevent you from catching germs and getting sick, you also feel better about yourself when you present yourself in the best way possible (and smell good). Often we are surprised by how much better we feel after a fresh new haircut, or clean new clothes, or new cologne/perfume. When mental health is low, we sometimes neglect these basic habits out of laziness or apathy, which is why they are a crucial first step in self-improvement if we aren’t paying enough attention to them.
    • Minimize your bad habits. No one is 100% perfect and we all have a couple bad habits, whether it be eating too many sweets, or drinking alcohol, or staying up late, or smoking cigarettes. In general, it’s important to quit (or minimize) our unhealthy habits as much as possible. “Choose your crutches wisely.” Keep in mind the long-term consequences of your habits – while it may not feel like they are hurting you right now, their effects can often catch up to you in the future. When trying to quit any bad habit, identify your triggers and work from there to change to change your patterns. Often by creating more boundaries between you and your bad habits, you can overcome your urge to do them (until it’s no longer an automatic habit anymore). If you find that you have a serious problem with addiction or drug abuse, consider professional help (such as a therapist, psychologist, or counselor) – there are often local resources available in your area if you do a quick search.

    Please don’t underestimate the importance of keeping your body in the best shape possible. As Socrates famously said, “No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”

    Physical health is about much more than just looking and feeling good about yourself – it’s about living a life of vitality and longevity. You can have everything else in your life figured out, but if you don’t maintain your health you won’t be around very long to use or enjoy it.

    2. MENTAL WELL-BEING

    mental

    If you don’t take care of your body then it will slowly deteriorate – and the same is true for your mind.

    Just because you don’t have to go to school anymore doesn’t mean you can’t keep learning new things, keeping your brain sharp, and challenging your intellect.

    Reading books. Learning about new topics. Having deep conversations. Attending lectures and workshops. Following the news. These are all commonsense ways to keep our minds active and continue to update our knowledge and belief system as we move through life.

    Learning is a lifelong endeavor. Balanced people are always seeking new things to dig into and learn more about like a new hobby, new game, or new skill such as painting, chess, learning a new language, or playing a musical instrument.

    In addition, research shows that continuing to challenge our brain is an important way to prevent cognitive decline as we get older, including lower the risk of dementia and memory loss.


    Things to do:

    • Read more books. Reading is one of the best ways to keep your mind sharp and learn new things. Nonfiction books about science, history, philosophy, or self help can grow your knowledge and broaden your perspective on life; and reading fiction has been shown to have many cognitive benefits such as boosting empathy, creative thinking, and expanding your vocabulary. If you haven’t read a book in awhile, try to make it a goal to read at least one book this year. You can start with a book you already own but never got a chance to read, or ask a friend for a book recommendation, or get a card from your local library and explore countless books for free. Find a topic or subject that interests you and start there!
    • Learn a new skill. Learning multiple skills is a hallmark of being a balanced and well-rounded person. It’s never too late in life to dive into something completely new, such as playing a musical instrument, learning a new language, writing poetry, painting, or playing chess. A jack of all trades mindset can make you stand-out from others in unique ways. Many people have a talent or passion for at least one thing, but when you start combining talents and cultivating multiple interests it shows your range and flexibility as a person. Don’t limit yourself. There’s no pressure to become a “professional” or “expert” in everything you do, just stay on a learning path, have fun while doing it, and enjoy seeing the growth as you go.
    • Watch documentaries. Documentaries are a fun and easy way to explore new topics and learn about interesting things you otherwise wouldn’t experience. Depending on what you like, there are many different subjects to choose from: history, sports, biographies, science, inspirational stories, or nature documentaries (which have also been shown to boost positive emotions like joy, gratitude, and awe). I’ve made a lengthy list of recommended documentaries which I try to keep updated as I discover new ones. Check it out and choose one that catches your eye!
    • Monitor your information diet. Our current world is overloaded with information, including a lot that is wrong, misleading, or straight up lies and propaganda. Now more than ever we need to pay close attention to the information we consume on a daily basis. Try to find trustworthy news and educational sites where you can easily verify what they are saying from other sources. Beware of going down esoteric “rabbit holes” where people only confirm their own biases and beliefs. Actively seek out information from multiple sides so you’re at least aware of different perspectives and counter-arguments. The information pyramid is a great guide on how you should prioritize certain sources over others. In general, a peer-reviewed scientific study should be given more weight than some random influencer on social media. Keep in mind it’s also possible to consume too much and become an information junkie, where you’re addicted to learning new things, but you never act on it or put it into practice.
    • Spend time in active reflection. Give yourself time to think and digest, even if it’s just for 10 minutes while sitting with your first cup of coffee in the morning. You don’t always need to be filling your brain with facts to be a smarter person, you also need to know how to step back and contemplate what you know. Active and engaged minds are always taking advantage of opportunities for everyday reflection when sitting on the bus, taking a shower, or walking the dog. Often your best ideas and insights come in moments when you’re not trying to solve a problem directly but just mulling it over in your mind. Schedule time for solitude every now and then and don’t be afraid to sit alone with your thoughts.
    • Learn how your mind works. One essential component to being a more intelligent thinker is knowing how your mind works. We naturally believe we understand ourselves best, but psychology and neuroscience can sometimes reveal counter-intuitive facts and tendencies. To start, our minds are very susceptible to cognitive biases and logical fallacies that can muddy our thinking and understanding of reality. One of the most common errors is black and white thinking, where we believe a situation needs to be either “A” or “B,” but a third perspective, “C,” is the more accurate view. Our minds like to over-simplify things when reality can often be more nuanced and complex. Show intellectual humility. Be open to being wrong and be open to changing your mind in the face of new evidence and experience.

    Take your education seriously. Maintain a healthy and active brain. Even if you were never a good student in school, that doesn’t mean you can’t improve your knowledge and intelligence, especially once you find subjects you are deeply passionate about. Benjamin Franklin once said, “An investment in knowledge pays the best interest.”

    3. EMOTIONAL WELL-BEING

    emotional

    In the “Mental” section we covered how to keep our brains active and be more intelligent thinkers, but there’s also a whole other side of our psychology that we need to pay attention to as well: our “Emotional” side.

    Emotions can often seem like something that we have limited power over, but being a more emotionally intelligent person means becoming more self-aware and learning how to better respond to our emotions in the moment.

    We can’t ignore our emotions or push them aside forever, they are a necessary facet of life and we must learn to navigate our emotional world effectively if we want to live the best life possible.

    Remember that emotions are a resource, not a crutch. Every emotion serves a function or purpose, and if we channel our emotions in a constructive direction we can make great things happen.

    One important lesson is that even negative emotions like sadness, anger, guilt, or fear are helpful to a better life if we approach them from the right perspective.


    Things to do:

    • Learn the basics of emotional intelligence. There are 4 fundamental pillars of emotional intelligence that we need to cultivate: 1) Self-awareness (recognizing our emotions when they happen), 2) Self-regulation (knowing how to respond to our emotions and channel them in a positive direction, 3) Empathy (being aware of other people’s emotions and internal states), and 4) Social Skills (knowing how to respond to other people’s emotions in a healthy and constructive way). Certain people may be strong at some of these and not for others. For example, someone may be really empathetic and caring, but not know how to regulate their own mood and emotions, leading to burnout and emotional fatigue. An emotionally intelligent person must work on all four of these pillars.
    • Improve body awareness. All emotions have a physical component to them. When you learn how to identify the physical sensations behind each emotion, you’ll be much more attuned to your feelings in the moment as you’re experiencing them. This helps you to be more aware of your feelings before acting on them, and to recognize how emotions often want to push or pull you in a certain direction (“do this” vs. “don’t do that”). Every feeling serves a different function depending on its emotional valence (“positive” vs. “negative”) and arousal level (“high energy” vs. “low energy”). With practice, this improved body awareness can also boost your intuition, making you a better reader of your “gut feelings” and what they are telling you.
    • Learn to channel negative emotions. Negative emotions can serve a positive function if you know how to respond to them in a constructive way. If you struggle with any specific negative emotion (sadness, fear, guilt, or anger), then create a plan for how you will respond to it the next time it arises. For example, “If I’m angry, then I’ll go exercise,” or “If I’m sad, then I’ll write in my journal.” Emotions are energy that can be channeled in multiple directions. Write a list of the many ways you can respond to any negative emotion. Remind yourself you have a choice, and you don’t have to keep following the same pattern between negative emotion → negative behavior. One popular technique is opposite action, where you intentionally do the opposite of what a feeling is telling you to do (to reverse the cycle of negativity).
    • Practice meditation and daily mindfulness. Meditation is a great avenue for better understanding and regulating your emotions. It teaches you how to step back and just observe your thoughts and feelings without needing to immediately react to them. This space between “feelings” and “actions” is crucial for being a more emotionally intelligent person; it’s the main principle behind discipline, willpower, and self-control. Never forget that just because you feel a certain way doesn’t mean you need to act on it. If you’re completely new to meditation, start with the 100 breaths meditation – a simple exercise where you just focus on your breathing. It’s also helpful to learn grounding techniques for when you feel overwhelmed, such as mindful stretching or a 5 senses meditation.
    • Embrace creative expression. It’s difficult to describe many emotions with only words so it’s important to embrace other ways of expressing yourself, such as through music, photography, dance, painting, drawing, acting, or film. Often when I meet people who don’t feel fully connected to their emotional self, they usually lack ways of expressing themselves through art and creativity. A creative outlet is often a prerequisite to better understanding and navigating your emotional world, even if you don’t typically think of yourself as a “creative person.”
    • Savor all of your positive experiences. Life is filled with many joys and pleasures throughout the day and we should try to savor them as much as possible. We have many positive emotions to choose from – joy, gratitude, peace, awe, excitement, laughter, and wonder – and there are a variety of activities that can lead to more positive emodiversity in our lives. Don’t just chase after the same positive experiences over and over again, seek new experiences, new hobbies, and new ways of enjoying life. Learn how to savor happiness as much as possible by being more present in the moment, creating positive memories, and reminiscing on good times.
    • Relax and manage daily stress. Last but not least, it’s necessary we cover stress management as an essential component to mental health and emotional intelligence. Stress is a normal part of everyday life, but if you don’t know how to manage it in a healthy way it can often have a negative influence on your thoughts, feelings, and behaviors by making you more sensitive, irritable, angry, and bothered (even by little things that don’t really matter). Recognize when to push yourself vs. when to step back and recharge. In the complete guide on daily stress, you’ll find a great framework for reframing your “fight, flight, or freeze” response by viewing stress as a signal to pay attention to and guide you throughout the day. Don’t underestimate the importance of your comfort zone and use it as a place to recharge after a challenging or overwhelming day.

    Emotions can “make us” or “break us” depending on how emotionally intelligent we are. They are a fundamental part of life, but we often have more power over them than we realize. Learn how to channel your emotions in a healthy and constructive way – become a master of them, not a slave to them.

    4. SOCIAL WELL-BEING

    social

    Healthy and positive relationships are an essential ingredient to happiness and well-being.

    No matter who you are, you crave some type of social connection; even the most introverted person on the planet will have a tough time finding happiness all by themselves.

    There used to be a time when I believed “I don’t need people to be happy, all I need is myself.” But over the years I’ve learned more and more that having social support and a sense of belonging is a basic human need that can’t be avoided.

    How strong is your current social circle? Here’s advice to get you started.


    Things to do:

    • Stay connected with friends and family. You should try your best to stay in touch with people who you already have a strong relationship with, especially family and old friends. There’s a simple power in checking in on people and preserving social connections you’ve already established. It doesn’t take much time or effort to show you’re thinking about someone: a simple text, email, or phone call is all you need to let people know you still care and value your relationship with them. You’d be surprised by how much other people appreciate you reaching out to them, even if you haven’t spoken to them in a really long time.
    • Embrace small social interactions. Every time you leave your home, there is opportunity for social interaction. To build your social muscles, embrace the power of 10 second relationships, such as saying “Hi,” to a neighbor or coworker, small talk with a cashier or cab driver, or sparking up a quick conversation while waiting for the train or bus. Research shows even super tiny social interactions can boost positive emotions and feelings of social connectedness. This can also be a great exercise for people who are very introverted (or have a lot of social anxiety) and want to start being a more social person. Make a plan to have a pleasant interaction with at least one new person every day.
    • Learn how to have endless conversations. One big concern for people when it comes to meeting new people is, “What do I say? What if I run out of things to talk about?” One popular technique known as conversation threading provides an excellent framework so that you never run out of topics to talk about. The basic idea is that every sentence contains multiple “threads” we can go down, and often the art of good conversation is being able to 1) Listen to what people say, and 2) Choose a thread to talk more about. Rinse and repeat and a conversation can go on forever. Also consider improvisation exercises so that you can be a faster and more creative thinker in the moment.
    • Improve communication and conflict resolution. It’s a cliché, but communication is everything in relationships. If you don’t know how to express your thoughts and feelings in an honest and constructive way, you’ll have trouble building genuine and healthy connections with others at home, work, or wherever you need to cooperate and work together with people. In romantic relationships, it’s important to know how to communicate your feelings without manipulating or being dramatic. In family and work environments, it’s important to know how to defuse heated arguments before they spiral out of control. The truth is people can be difficult and you’re not going to like everyone’s company. That’s natural. Conflicts have the potential to arise in any social situation, because people have different beliefs, values, and personalities that may be incompatible with each other. What’s most important is to teach yourself the best methods for conflict resolution so you can better navigate the complexities of your social world.
    • Find opportunities to meet new people. Most people make friends through work or school. Once we get older, it can become more difficult to find new connections or become a part of new social circles. Recent research shows that most adults claim to have “less than 5 close friends.” If you’re looking to expand your circle, there are many opportunities available to you. Depending on your likes, hobbies, and interests, consider going out more to music shows, bars, coffee shops, workshops, church/religious services, bowling leagues, adult education classes, sports events, or book clubs. Seek out local groups in your area or volunteer somewhere. You can also take advantage of websites like Meet Up to connect with like-minded people who live close-by. All it takes is one new friend to introduce you to an entirely new social circle. Be patient and don’t worry if you don’t initially hit it off with the first couple people you meet. Finding the right relationships that fit into our lives can take time.
    • Use social media and the internet to connect. The internet can be a great place to connect with like-minded people who we’d never meet in the real world. Online communities on social media, message boards, or video games can often provide a valuable source of social interaction, especially for people who don’t have many “real life” friends. The internet can be particularly helpful for connecting with others who have rare or eccentric hobbies, such as fans of a specific author, athlete, music genre, or comic book franchise. Unfortunately, many online communities can also become negative, competitive, and toxic (see the online disinhibition effect), so it’s necessary you build a positive digital environment that works for you. That doesn’t mean hiding in your own “echo chamber,” but it does mean cultivating a feed and followers who ultimately add value to your life and don’t subtract it. First focus on topics you’re naturally interested in such as science, technology, sports, or movies. Try not to be a passive consumer of information, actively enter conversations by asking questions or sharing knowledge with others. Often times we can build meaningful connections with people online that are just as important as those we find in the real world. However, while online relationships can have many benefits, we shouldn’t see them as a substitute for real world “face to face” interactions.

    Always remember that quality of relationships > quantity of relationships.

    You don’t need to be super popular or the life of the party to have a healthy social life. All you need is a couple really close friends who support you, trust you, and enjoy your presence. That’s everything you need to be socially satisfied.

    Healthy relationships are a fundamental aspect of happiness and well-being for everyone. Our need to belong to a “tribe” or group is hardwired into our brain, biology, and evolution. Like every other aspect of a balanced person, it can’t be ignored.

    Are your daily social needs being fulfilled?

    5. WORK / FINANCIAL WELL-BEING

    work

    Another fundamental aspect of a balanced person is work, money, and material concerns.

    At the most basic level, we depend on food, clothing, shelter, healthcare, and other necessities so we can live a healthy and dignified life.

    People that struggle to make a living can often hurt in many other areas: physical health (can’t afford good foods, healthcare, or medicine), relationships (can’t support family, no money for dating), as well as our mental and emotional well-being (stress, anxiety, and low self-esteem).

    Unless you win the lottery or have someone else to provide for you, finding a steady job or career is often one of the most focused on areas in life. From childhood up until we finish high school or college, we are constantly asked, “What do you want to do for a living?”

    A few people find jobs they love, many find jobs they like, and most find jobs they can at least tolerate. Balancing psychological needs with financial needs can be a difficult task depending on your current situation.

    While we don’t always get a choice in what we do for a living, there are important ways to give ourselves more power over our work life and financial life. Here are important guidelines to keep in mind.


    Things to do:

    • Focus on your strengths. Everyone has a place in this world where they add value. Before you decide what type of work you’d like to do for a living, it’s important to know what your natural strengths, skills, and talents are. If you’re friendly and good with people, you may excel at managing, customer service, or human resources type jobs. If you’re more introverted and creative, you may want to focus on writing, graphic design, computer programming, or freelance work. What type of activities are you typically good at (or at least above average)? What were your best subjects in school? What do you enjoy doing and why? Complete the strengths worksheet to discover more about your natural skillset. Ultimately, knowing your strengths will influence what types of jobs or career choices will suit you best – including where you contribute the most value.
    • Value education and experience. No matter what your job is, there are always new ways to learn and improve. The best workers in life are those who are always growing and mastering their craft. College is still an important part of education, but what’s even more important is to stay self-motivated and continue learning after school. Many people I know have landed successful jobs that had virtually nothing to do with what they studied in college. In several cases, they were people who taught themselves coding/programming, built a portfolio to show their work to potential employers, and climbed their way up the company ladder from there. All self-taught. You can also consider going to trade schools, workshops, mentorships, internships, and other forms of gaining knowledge and experience that are outside of the traditional college model. Any work experience is better than none at all – you just need to start somewhere and begin building yourself up.
    • Make the most of your job. While it’s rare for any of us to get our “dream job,” we can always make the most of our work life by being a good employee and doing our best. Use nudges to keep yourself motivated and productive throughout the day, learn mental strategies for getting things done that you normally “don’t like” doing, and make friends at work with bosses, coworkers, clients, or customers, because those are the people you’re going to be spending a lot of time with and it’s crucial you have healthy and functioning relationships with them. No matter what your job is try to see the underlying purpose or meaning behind it. What value does it add to the world? Are you proud of the work you do?
    • Live within your means. Regardless of how much money you make, one of the most commonsense rules for financial well-being is living within your means. This includes keeping a budget that you can maintain (for food, rent/mortgage, bills, gas, clothes, and leisure expenses), and not buying too much stuff you can’t immediately afford. Debt can be common at some point in our lives (due to student loans, credit card debt, medical emergencies, etc.), but try to be mindful to not put yourself in a hole that you can’t climb out of. Avoid luxury expenses that put you at financial risk. We sometimes over-extend ourselves due to social comparison and a “keeping up with the Joneses” mentality. We think if our friend or neighbor gets a brand new car or goes on an expensive trip, then we need to “one-up” them with a similar purchase. Many times people fall into massive debt because they are trying to chase status, fame, luxury, or exorbitant pleasures. In general, keep track of all your monthly expenses and find ways to cut back on spending that isn’t necessary. Learn about spending biases that can lead to overconsumption (like the allure of “FREE!,” the “Relativity Trap,” and “One Click” purchases). Big corporations are masters of psychology and persuasion. If we aren’t vigilant about our spending habits (especially if you enjoy retail therapy), then we’ll often fall for tricks that cause us to spend more money than we should.
    • Create a healthy relationship with material things. This article is about being a balanced person. Work and money are very important aspects of life, but materialistic beliefs can also backfire to hurt us. No one lays down on their deathbed wishing they spent more time in the office. Work-a-holics can end up focusing so much on their career that they neglect giving enough attention to their family, health, and well-being. Never forget that there is a lot more to a good life than just money and material things, despite what you may see glamorized in movies, TV shows, or commercials. Psychology research shows that after a certain point, increased wealth and income has very little effect on our overall happiness and life satisfaction. Being rich sounds awesome, but it won’t necessarily make you any happier than if you earned less with a stable and secure life. Take the materialism quiz to see if you have a healthy relationship with money and stuff.

    Remember, money is important but it isn’t everything.

    Financial well-being will often look radically different depending on the person. Certain people may be content with modest and minimal living, while others crave more luxury, adventure, and pleasure. Whichever lifestyle you choose, it’s necessary that money finds the proper role in your life without being completely consumed by it.

    One succinct way to define true financial well-being is “not needing to think about money all the time.”

    6. MEANINGFUL / SPIRITUAL WELL-BEING

    spiritual

    The meaningful or spiritual aspects of life can often be overlooked.

    We may occasionally ask ourselves big questions like, “Who am I?” “Why am I here?” or “What’s my purpose?” but we rarely translate these questions into our daily lives through action.

    For many people, religion is their main source of spirituality and meaning. Attending church, being part of a local community, prayer, and volunteering or giving to charities are common ways people boost meaning in their daily lives. Religion has been shown to improve happiness and well-being by creating a strong sense of purpose and community.

    However, we don’t need religion to have a meaningful life. There are many other sources of meaning, including art, culture, philosophy, literature, music, relationships, activism, introspection, and creativity.

    Where do you get your meaning in life?


    Things to do:

    • Learn the pillars of a meaningful life. One excellent guide on how to live a meaningful life outlines five different pillars to focus on, including 1) A sense of belonging (having healthy relationships with those around you), 2) A sense of purpose (feeling that you contribute to a larger whole), 3) Storytelling (the life story we tell about ourselves, as well as stories and myths about the world we live in), 4) Transcendence (experiencing “awe” and “inspiration” in the presence of great things), 5) Growth (having a sense that you are evolving and moving forward as a person). All five pillars contribute to a rich and meaningful existence.
    • Spend more time in nature. Nature reminds us that we are part of something larger than ourselves, a whole process known as “life.” Nature is a fantastic source of meaning because it continuously inspires positive emotions like joy, amazement, gratitude, and awe. The best part is that nature is all around us – we don’t need to plan a weekend camping trip to experience it – instead just pay attention to everyday nature that is all around you: trees on the drive to work, birdwatching in your backyard, or spending time in your garden over the summer. Having pets to care for is another easy and wonderful source of nature and connection, even if it’s just a small fish tank to maintain. Nature also includes enjoying the beauty of a nice view such as sunrises, sunsets, mountaintops, storm watching, and star-gazing.
    • Take a complete picture perspective. Finding meaning requires being able to look at things from a big picture perspective. What influence do your actions have in the long-term? What type of impact will you leave on the world after you die? When you keep the complete picture in mind, you recognize that even super small actions can add up and have big results in the future. Your life doesn’t begin at birth nor end at death, you are part of an intergenerational chain of cause-and-effect that has stretched thousands of years. That’s a powerful thought if you can see the true significance behind it.
    • Embrace art, music, and culture. Artists are the creators of new meanings, especially famous painters, musicians, filmmakers, photographers, authors, playwrights, and dancers. Pursuing a creative hobby of your own is one fantastic way to infuse new meaning into your life. You can also embrace art and culture more by going to museums, art galleries, music concerts, and theaters. A lot of beautiful art is archived in online art and cultural exhibits, so you can discover a lot of new inspiration by just sitting in the comfort of your own home. Artists of all forms teach us how universal the human condition is. It’s a huge inspirational boost when you realize a book written over a hundred years ago resonates exactly with how you feel today. One of my strongest memories is attending a music concert of my favorite band with thousands of others listening and singing along. Creativity is one of humanity’s greatest gifts and there’s a lot of wisdom, beauty, and feelings of universal connection it can offer us.
    • Signs, symbols, and synchronicity. A meaningful life can be more about feeling inspiration and empowerment rather than thinking only logically and factually about the world. Embrace things you can’t always explain. If you feel like you’re getting a “sign” from the universe, accept it. Our minds often think unconsciously through the power of symbols, especially through reoccurring dreams or nightmares that may be trying to tell you something important. Meaning can be created anywhere if you have the right perspective. Many of my favorite moments in life are when I experience synchronicity, which is finding a connection between two things that seem completely unrelated at first. For example, if I start reading a book and then someone brings up the same book randomly the next day, I try to see that as a sign that I’m on the right path. It may or may not be true, but it is a simple and easy way to add more meaning to the little things in life.
    • Have faith that life is good. Faith may not have any role in science, but it does play an important role in good living. At the end of the day, one of the most important beliefs we can have is that “life is good” and things will generally work out in the end. One of my personal favorite quotes is, “Pray to God, but row to shore.” It shows us to have hope and faith in life, but still take action and try our best in the moment. Both faith and action are necessary ingredients to a happy and fulfilling life. A belief in God or a higher power can make this whole process easier. However, even if you can’t bring yourself to accept “metaphysical” or “supernatural” ideas, at least try to sense the oneness and interconnectedness of all things. These ideas are an endless source of power, strength, and resilience, even in the face of incredible hardships and tribulations.

    A “meaningful life” can be one of the most difficult areas of life to improve, especially while living in a world that is filled with nihilism, hedonism, and materialism.

    However, once you build a strong spiritual core you can withstand almost any difficulty or hardship. It can empower you to a whole new level that non-spiritual people don’t usually have access to.

    CONCLUSION

    To sum things up we must invest time and energy in all six of these aspects if we want to live a happy and balanced life.

    Once again, these six aspects of a balanced life include: 1) Physical, 2) Mental, 3) Emotional, 4) Social, 5) Work/Financial, and 6) Meaningful/Spiritual.

    Which area are you the strongest in? Which area are you the weakest in?

    Keep this framework in mind as you embark on a lifetime of self-improvement. Try the Daily Routine (PDF) exercise and use this resource as a guideline.


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    Steven Handel

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

    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.

    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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  • Why You Should Stop Obsessing Over Your Goals to Achieve Them | Entrepreneur

    Why You Should Stop Obsessing Over Your Goals to Achieve Them | Entrepreneur

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    Opinions expressed by Entrepreneur contributors are their own.

    America harbors a uniquely goal-oriented culture. From our homes to our offices, from our bodies to our minds — a large majority of us are in a never-ending pursuit of measurable results in every aspect of our lives.

    Our wristwatches count daily steps, water bottles grade water intake by volume, and weight scales connect to our iPhones to input calories eaten. Dating is a “numbers game.” Even babies have sleep monitors that output slumber scores. Simply put: Key Performance Indicators (KPIs) occupy an outsized portion of our headspace.

    Nowhere is this phenomenon more present than in a business setting. Corporate offices are filled with executives rushing to read the latest dashboard; social media managers eagerly tally every video view; performance marketers monitor every click. I feel this daily as both a new mom and the owner of a market research company. The last seven months with my daughter have had me losing sleep — and not for the reason that you think. She’s sleeping great! But I’m staying up obsessively tracking her milestones; did she roll over adequately? Has she “cooed” the right number of times today? We use data to help us feel “in control,” but ultimately, the data controls us.

    My industry is guilty of the same crime. Data dashboards offer an illusion of control. Executives stare at statistics inside the boardroom while the real world runs rampant outside the door. I’ve seen it many times: a brand tracker reports a seemingly healthy brand, and suddenly, the business falls off a cliff. Culture shifts, consumer preferences change, and despite volumes of data, business leaders are blindsided.

    We lose out on the grand vista of value by obsessing over a goal, the golden data point at the end of the rainbow. It’s never about one number or one data point. The greatest value and the most interesting lessons come from what we’ll call data wandering: exploring multiple data points, connecting dots and inviting in the necessary complexity vital to revelatory truths. Here are some perspectives that guide how you wander the data landscape – and relinquish single-digit-chasing.

    Related: Why Focusing on KPIs Too Much Can Backfire

    Data is the compass, not the captain

    There’s a reason that KPIs are “Key Performance Indicators” instead of “Key Performance Answers.” This is your reminder that data very rarely has the solution to your question. Data is a barometer, a clue — a critical piece that completes the puzzle. When you shift your perspective and allow data to guide rather than lead, you will become freer to think critically and creatively. As a market researcher, I’m asking you to consider your data an ellipsis versus a full-stop period. In your day to day, practice this mantra by inserting the statement, “That’s interesting, I wonder if…” after every data point you encounter – in work and life.

    Data is a slice, not the pie

    In industry and society, we’ve gotten really good at housing, analyzing and gleaning insight from big data. Still, it can feel like we are drowning in information — information that can be reliable and contradictory at the same time. This is because there will always be more data and a different way to ask the same questions or analyze the same data. And no matter how much data you’ve succeeded at aggregating, you’re often looking at a sliver of reality. If there is a world of truth outside of a metaphorical house, you are looking through a tiny crack in the wall and what you see will always be a partial view. And that’s ok, for now. As our industry stands, there is no pie (cue the Matrix: there is no spoon!). When you realize that all data is a glimpse, it makes wandering that much more fun.

    Related: How to Determine Your KPIs and Achieve Profitability

    Data is strong in its flexibility, not its rigidity.

    In life and in business, novelty and change are the norm, not the exception. When we become too rigid in “how we do things” and the data sets we monitor and track, we lose sight of the world around us. Tunnel vision is the antithesis of exploration, and it’s often the leading cause of a business’s failure to innovate. Kodak was hyper-focused on the success of film photography and didn’t see the digital revolution. Xerox was celebrating healthy sales data around copy machines and chose to stifle innovation in favor of their hero product. Blockbuster overvalued the strength of its brand equity measures, failing to see the rise of the little-known company named Netflix.

    Goal orientation gives us purpose and meaning – but goal obsession makes us psychologically immobile and incapable of seeing the full picture. Consider how 2024 can be your year to embrace feeling out of control – welcoming the idea that despite all the data in the world, you may still not know “for sure.” This will open you to more innovation, evolution, and changes, big and small.

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    Maria Vorovich

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  • My Biggest Goal of the Year

    My Biggest Goal of the Year

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    Staking my claim on 2024. First new podcast episode!


    My biggest goal of the year is to get my friend’s book published.

    Listen to learn more about my motivations, strategy, gameplan, and potential future.


    I’ll keep you guys updated on the progress of this goal as we get further into the year.

    If all goes well, I’ll be announcing our big accomplishment in a future episode. If we don’t succeed, then none of this ever happened…

    Related Links

    • My Timeline – My goal timeline for the year, including a breakdown of the goals mentioned in the podcast (plus other ambitions).
    • Goals Timeline (PDF) – Create your own goal timeline for the next day, week, month, year, and decade. This is the most important exercise you’ll ever do.
    • Self-Improvement Coaching – Reach out to me for motivation. I’m especially interested in helping other creative types to finish any projects they’ve been procrastinating on.


    Enter your email to stay updated on new content on self improvement:

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    Steven Handel

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  • Make Every 2024 Goal A Walk in the Park | Posh Pets® Photo

    Make Every 2024 Goal A Walk in the Park | Posh Pets® Photo

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    No-buy or a low-buy month/year are quite the thing and you can find all kinds of helpful tips by doing a quick Google search.

    What was helpful for me was to look at where I was spending my money. As in, what stores? You know all of those reward programs you might have signed up for? Sometimes by simply consolidating where you choose to shop for items, you can accumulate points or rewards at a greater rate which in turn, allows you to access rewards faster. So, see where you are shopping for your pet supplies and instead of going around to 3 different stores because that is where you have always bought that item, try purchasing everything from 1 store. You might end up finding that you save time, gas, and money.

    And do not forget the benefit of having a planned reward. Most researchers now understand that having something to look forward to at the end of a challenge motivates us to complete it.

    So…start with a reward. Plan something for you and your pet when you have met your goal of eliminating your debt or saving a certain amount. It can be something simple or grand. The only requirement is that the two of you enjoy it!

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    Karen Weiler

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  • Task Oriented VS Goal Oriented: Which is Better for Success?

    Task Oriented VS Goal Oriented: Which is Better for Success?

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    There might be affiliate links on this page, which means we get a small commission of anything you buy. As an Amazon Associate we earn from qualifying purchases. Please do your own research before making any online purchase.

    I remember watching my daughter from across the room back when she was about three years old working in her play kitchen, preparing some plastic vegetables, a wooden steak, and some uncooked macaroni. She was concentrated, focused, and on a mission that was not to be interrupted.

    She was focused on the here and now. She was fully present in her work. And, seeing as 3-year-olds don’t focus so much toward the future, it was clear she was committed to this task only for the purpose of doing it.

    I thought to myself, “Wow, so industrious at such a young age. There must be some human nature behind this.”

    And it turns out that, despite what many may think, it is human nature to “do” things.

    Many have been able to feel this over the past year and a half being isolated in their homes due to the coronavirus, so as you’ve probably experienced for yourself, we are not biologically programmed to do nothing.

    In fact, we thrive on completing tasks, and people choose to do things every day that they don’t have to do, which are often not even enjoyable (as seen in this study).

    Think of a friend who gets up at 4:30 every morning to go for a run or someone who spends hours on a crossword puzzle without looking up the answers.

    The truth is, we often value situations more if we have to put a lot of effort into completing them.

    And this starts in our early years, as we’re taught as children through both everyday experiences and persuasion from parents and teachers that effort leads to reward, which conditions people to enjoy exerting effort in itself.

    This learned industriousness gets us through school and into our careers or callings.

    As adults, we also get so focused on putting effort into tasks that we sometimes lose sight of the bigger picture. Have you ever spent an entire day doing something that made no difference at all in the end?

    This is where the difference between being task-oriented and being goal-oriented becomes an important part of success. So in this article, we are going to look at what it means to be task-oriented vs. goal-oriented, and which is a better option if you want to be successful.

    Let’s start by looking at the difference between these two traits.

    What Does It Mean to Be Task-Oriented?

    A task-oriented person’s top priority is to get things done.

    They value efficiency, being productive in everything they do, and tools such as to-do lists, productivity timers, daily/weekly/monthly planners, and firm deadlines.

    Task-oriented people focus on concrete, short-term targets–or objectives–that must be completed before they’re on their way to something bigger. Furthermore, they value structure and clearly defined roles and schedules.

    A typical day for a task-oriented person may look something like this:

    • Review the to-do list for the day
    • Clearly delegate tasks as needed and give the appointed people simple and specific instructions on how the tasks should be completed; refer to the standard process or company policies if questions or obstacles arise
    • Ensure all team members are on track with their deadlines and remind them of where they currently are on the timeline
    • Offer guidance and feedback
    • Review each team member’s activities completed that day with them individually so they know what to be prepared to either finish or start tomorrow
    • Offer praise or have a reward system for employees who stay on task to encourage them for their efforts

    Now there are some advantages to being task-oriented. First, you can meet your company’s objectives, which keeps the higher-ups happy.

    If you are a higher-up, being task-oriented can help you meet deadlines on a regular basis and even work ahead of schedule, which can be great for building rapport with clients. You do this by finding efficient strategies and cutting out busy work and unnecessary processes.

    Being task-oriented also means that you can clearly define your objectives and expectations for others, so you will always know your entire team is on the same page.

    You are consistent in your work, which helps people know what to expect from you and your strict structure helps newer employees develop appropriate time management and organizational skills.

    If you’re in a leadership role, you set clear parameters for your team to succeed, which means promotions aren’t based on office politics.

    Instead, your team members know their success within the company is reliant on the work they produce, allowing them to prove themselves to be valuable employees in very objective ways rather than their numbers related to happy hour attendance.

    task oriented goals example | goal oriented examples | goal oriented leadership
    People who are goal-oriented are focused on reaching a planned outcome and concentrate more on the big picture.

    Now, this may sound ideal to some people. Being productive and marking things off of a to-do list is certainly something that many people want in a job.

    They want to work from 9-5 and once they walk out of the door, they leave all of their work behind them. They’re satisfied with flying below the radar and meeting the status quo.

    But now let’s take a look at what a goal-oriented work ethic entails.

    What Does It Mean to Be Goal-Oriented?

    People who are goal-oriented are focused on reaching a planned outcome, and they’re motivated by the purpose behind the outcome or the process that’s required for them to complete their goal.

    They concentrate more on the big picture than the smaller everyday tasks that have to be completed for them to reach their milestones–and in the long run, a small setback can easily be recovered with some problem-solving.

    Those who are goal-oriented focus on the following:

    Is It Better To Be Task- or Goal-Oriented for Success?

    While these two characteristics are not mutually exclusive, there are clear benefits to being goal-oriented that can help you succeed in achieving the things you want in life.

    And even in today’s chaotic business environments of budget cuts and layoffs, you can become (or stay) goal-oriented despite possibly feeling overwhelmed.

    I will note that being task-oriented is often the easier way out. It allows you to focus on short-term tasks to meet objectives that are a small part of (what is usually) someone else’s long-term goal.

    Maybe you’re part of a sales team working to satisfy a company’s larger vision and initiative for growth. But at the end of the day, if your company meets its ultimate goal, how much will that impact your life on a micro, everyday level?

    Probably not too much if your job remains the same and week after week you just continue to work on making more sales.

    Being task-oriented creates a clear path to becoming stuck and burned out with your everyday responsibilities without furthering your professional success. Along with this comes the potential for:

    • Low morale and motivation in the workplace, which leads to less productivity
    • High levels of stress associated with volume of tasks and short deadlines
    • Unhealthy competition among colleagues instead of collaboration
    • A fixed mindset
    • Refusal to accept accountability
    • Little to no personal development, which leads to an unfulfilling life

    So with these drawbacks of having a mindset that is too task-oriented, what makes being goal-oriented more conducive for success?

    A few of the main things that being goal-oriented will do for you are: help you maintain your motivation, ensure you continue to progress with whatever you do, and ultimately, help you live a fulfilling and meaningful life.

    If you believe that you’re more task-oriented and you want to tilt the scale, here are a few things you can do to become more goal-oriented:

    Assign a “Why”

    Make sure there is a reason behind how you spend your time every day– and make sure that reason is in line with your values, not the values of someone else.

    If you’re not sure what your values are, here are some resources to help you figure them out. (Check out this post to learn the difference between values and goals.)

    Use vision boards or other visual tools to constantly remind you of the scope of your goal. Put these tools in places where you will see them often so you’re reminded of what you’re aiming to achieve.

    If you struggle with knowing what you want from life, watch the video below to learn about practical strategies you can use to find more purpose with your daily routine.

    Identify Your Intrinsic Motivators

    Make sure you’re motivated by the actual process of meeting your goal rather than just rushing to the end. Intrinsic motivators urge you to perform tasks because they’re personally satisfying.

    Here are some examples of intrinsic motivation that will help you achieve success–and enjoy the journey along the way.

    Pay attention to the parts of the day when you feel the most energized, competent, and focused. Chances are, there is something about those common situations that are intrinsically motivating you to complete those tasks.

    Plan Accordingly

    Prioritize your work so you’re only completing the tasks that are necessary to make progress toward your goals. Prepare yourself by creating weekly and monthly plans that you can reevaluate regularly and refine your strategy as needed.

    Track Your Progress

    You can actually watch yourself move closer to reaching a goal on paper if you create your goals just right. Make sure you break your larger goals down into smaller, achievable chunks.

    Instead of facing a goal that seems out of reach, complete small steps to make your final outcome less intimidating and easier to obtain. Doing this will make sure you stay motivated. Review your accomplishments often and reward your progress.

    Stay Positive

    Create a vision board or recite affirmations on a regular basis to maintain your drive to cross the finish line. Seek constructive feedback if you’re feeling stuck, and believe people when they offer compliments on your work.

    Having an optimistic perspective can encourage you to spend more of your valuable energy on finding solutions instead of ruminating on problems.

    Final Thoughts on Task-Oriented vs Goal-Oriented Mindsets

    I won’t deny that there are situations where having a task-oriented mindset is beneficial.

    But when looking at the long-term success of your life, you need to focus on creating and achieving relevant and effective goals that align with your values, strengths, and beliefs.

    And if you’re looking for examples of goals you can refer to when creating your own, be sure to check out these blog posts:

    Finally, if you want to take your goal-setting efforts to the next level, check out this FREE printable worksheet and a step-by-step process that will help you set effective SMART goals.

    Connie Mathers is a professional editor and freelance writer. She holds a Bachelor’s Degree in Marketing and a Master’s Degree in Social Work. When she is not writing, Connie is either spending time with her daughter and two dogs, running, or working at her full-time job as a social worker in Richmond, VA.

    task oriented vs goal oriented | task oriented vs people oriented leadership style | goal oriented vs process orientedtask oriented vs goal oriented | task oriented vs people oriented leadership style | goal oriented vs process oriented

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    Connie Stemmle

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  • 11 Professional Goals Statement Examples for Your Next Job Search

    11 Professional Goals Statement Examples for Your Next Job Search

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    There might be affiliate links on this page, which means we get a small commission of anything you buy. As an Amazon Associate we earn from qualifying purchases. Please do your own research before making any online purchase.

    Are you among the many who have been professionally affected by the current recession?

    Unprecedented unemployment rates have come along with the COVID pandemic.

    In fact, all 50 states plus the District of Columbia have reached unemployment rates greater than their highest recorded during the Great Recession–and rates that have not been reached since data started to be collected in 1948.

    If you fell victim to layoffs or furloughs, you may still be job hunting, or you may be miserable in a job that you had to settle for in the meantime.

    Or, maybe you’ve been able to hang on in your position, but you don’t see it as a “forever” job.

    No matter what your professional situation is right now, if you don’t consider it to be your final career destination, you will want to have a plan to help you get wherever you want to go.

    When you know what you’re working toward in the long-term, you will feel a sense of direction and purpose that will make going to work each day make a little more sense in the bigger picture of your life.

    So in this article, we will look at how you can create your professional plan through a career goals statement by looking at 11 specific examples of these statements that you can use for your next job search.

    But first, let’s review what a career goals statement is and why you should create one. Then, after reading the examples provided, you can tweak them to fit your own unique situation.

    Let’s get started.

    What is a Professional Goals Statement?

    A professional goals statement is a clear and specific proclamation of the end result you expect to achieve by accomplishing all of your professional objectives.

    Similar to a SMART goal, it clearly states why you do your job, what you intend to achieve, how you’re going to achieve it, and when it will be completed.

    This concise statement defines your professional vision, which will help you plan your next career move and communicate your intentions to potential employers.

    Here’s a video that provides a quick overview of the SMART goal setting and various examples for each area of your life.

    No matter what industry you’re in, writing a professional goals statement will help you develop a specific action plan that will guide you toward your professional vision. Your finished statement will give you clarity as you’re working toward your goals and it will keep you motivated and accountable.

    Without a professional goals statement, your job is likely going to end up being a passionless pursuit of a bi-weekly paycheck.

    You need a target to focus on to maintain the motivation to improve and grow in your career. Your goals statement will turn each day at work from “just another day” to one day closer to achieving your professional dream.

    But before looking at some examples, let’s review how to write a career goals statement so you can tailor the examples to your unique professional goals.

    How to Write a Career Goals Statement

    Keep these tips in mind when writing your statement.

    Why?

    The first question you want to answer is “why?” Without having a purpose behind what you’re doing, your work will be meaningless in the long run and you won’t have the motivation to give it your best effort.

    Why is your career interesting to you? What type of lasting change (if any) are you hoping to make? How do your natural strengths line up with the job requirements?

    Thinking about these things will help you create a goal that you want rather than one that you think you should have. And you have to want to achieve your goal in order to feel inspired to get to work.

    Commit to It

    Be confident in your statement–and not just the end result you’re working toward, be confident in the process that will get you there as well. In order to commit to your goals statement, you need to be aware of all the steps you have to take to be successful.

    This may require doing some research on the specific professions in your field of work so you can make sure the obstacles you could face won’t overpower your will to succeed.

    Research and Plan

    Speaking of research, make sure you have the skills, education, knowledge, abilities, and experiences that are required to be successful.

    Think about all of the steps you will have to take along the way and include them in your statement. Your career goal should have clear instructions that lead you from the present moment to the finish line.

    Don’t Invite Change

    While things may come up in your life that force you to alter your course, plan on going full speed ahead until you reach your goal. Don’t leave any components of your career goals statement up for interpretation–anyone should be able to read your statement and understand your plan.

    …But Be Flexible

    Your goals may change over time as you grow and your life circumstances change. Your professional goals statement should look way into your future, so unexpected events or factors are almost guaranteed to pop up. You need to be able to work around life’s challenges and not let them steer you off track.

    Let’s take a look at what this looks like when it all comes together.

    1. I will take a step up in my career from being an office assistant to a paralegal in the next four years.

    I will earn any credentials I need through a Paralegal Studies program, get an internship with a reputable law firm, go to legal networking events, and practice my legal writing skills to meet this goal.

    2. I will open my own agency in the next five years that provides medical respite for those in need of housing after a hospital discharge.

    I will accomplish this by setting up informational interviews with those who currently own this type of business, obtaining a business loan and license, purchasing a house in the community to house those in need, and attending social events to make connections in order to properly staff the business.

    3. I will be promoted to Senior Case Manager at my current organization within the next two years.

    To do this, I will obtain a case management certification, refine my case management skills by networking with other case managers, and communicate my goal for advancement to my supervisor to gain her support.

    4. I will change careers by 2025 from being a sales manager to being an accountant.

    In order to do this, I will go back to school to get a bachelor’s degree in accounting and work alongside my current company’s accountant for at least three hours per month in order to gain real-life experience.

    5. I will obtain my Real Estate license within a year by completing 60 hours of approved Pre-Licensing courses and creating an intensive study plan that includes two hours of studying four times per week in order to earn an 80% or above on the licensing test.

    long term career goals statement examples | sample career aspirations statement for managers | how to write a goal statement for work
    Writing a professional goals statement will help you develop a specific action plan that will guide you toward your professional vision.

    6. I will become a Clinical Research Manager by 2030 by pursuing a master’s degree in biology and certification with the Society for Clinical Data Management.

    In doing this, I will gain an in-depth knowledge of regulations and best practices for clinical trials and become familiar with medical terminology, which will help me secure a relevant position.

    7. I will learn to speak Spanish fluently within three years to become a more valued and indispensable member of my team. I will do this by using language-learning software, subscribing to Spanish media, and practicing speaking Spanish with those who are already fluent.

    8. I will publish five books in two years by writing for 25 hours per week, completing at least 10,000 words on subjects I’m passionate about.

    I will learn more about self-publishing by reading at least three books on the topic, which will help me keep my skills current. I will land on at least two best-seller lists by creating a website for my books to gain more readers, hold book signings after each book is published, and engage with fans both online and in-person.

    9. I will be promoted to a leadership position within my current company in the next 5 years.

    I will do this by modeling my passion for the industry to my peers, improving my interpersonal communication skills, serving as a role model, holding myself accountable for my work, and inspiring others to do their best work as well.

    10. My professional goal is to increase our membership by 20% by 2025. I will do this with my team by holding bi-weekly informational cocktail hours at the facility and offering incentives for current members to refer people they know for membership.

    11. I will open a second branch of my business within the next two years by creating a business and marketing plan, building capital and setting up accounting, hiring employees, and purchasing inventory.

    Final Thoughts on Professional Goals Statements

    Goals are very motivating factors to have in your professional life. They will help inspire you to get your work done because you will have a clear vision of what you’re working toward and what you need to do to get there. (Learn the differences between vision and goals.)

    Once your goal is documented, you will feel a sense of personal responsibility to complete it.

    Take the examples of statements in this article and see if you can tailor any of them to your individual career goals. Doing this is sure to make your goals stick and increase your chances of being successful in your next job search.

    The process of writing this statement will force you to consider the hard questions– like what you want for your professional life down the road.

    And if you’re looking for more resources to help you write professional goal statements, here are some articles that might help:

    Finally, if you want to take your goal-setting efforts to the next level, check out this FREE printable worksheet and a step-by-step process that will help you set effective SMART goals.

    Connie Mathers is a professional editor and freelance writer. She holds a Bachelor’s Degree in Marketing and a Master’s Degree in Social Work. When she is not writing, Connie is either spending time with her daughter and two dogs, running, or working at her full-time job as a social worker in Richmond, VA.

    professional goals statements | personal goal statement examples | professional goal statement examples for teachersprofessional goals statements | personal goal statement examples | professional goal statement examples for teachers

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    Connie Stemmle

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  • Friday 5: Teaching strategies for classroom success

    Friday 5: Teaching strategies for classroom success

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    Key points:

    All classrooms are different and require different teaching strategies to address various concerns, goals, and learning trends. Plus, it takes a dedicated teacher to employ the right teaching strategies for desired outcomes.

    What teaching strategy is the best?

    Various types of learning strategies are needed to boost student engagement and bring it to its highest levels.

    According to the Van Andel Institute for Education, every teacher hopes to ignite, empower, and engage the students who walk through their classroom door. Ample research has shown that student engagement is crucial to overall learning and long-term success. However, implementing this is easier said than done. To better ignite student curiosity and interest, teachers should consider trying at least one of these five strategies that help make student engagement second nature.

    What is the most effective method of teaching?

    Effective teaching strategies for gamification are possible–when implemented correctly and when learning goals are prioritized.

    Students don’t have to be video game fanatics to appreciate a gamified classroom lesson. When teachers turn a lesson or tough-to-teach concept into a motivational gamed or use a fun competition to teach new concepts, students become immersed in their learning and are often more engaged–meaning they’re more likely to retain information. Still, there’s an art to gamifying a lesson and ensuring that students are actually learning instead of just playing a game for points.

    Here’s how educators across the country are using tools–from Minecraft: Education Edition to Roblox and easy-to-access online resources–to gamify their lessons and help students engage with learning.

    What is an example of a good classroom strategy?

    A deeper look into teaching methods and strategies driving high academic growth has revealed 10 instructional strategies that use small changes to teaching practices leading toward growth outcomes for students.

    The findings come from a new study from K-12 assessment and research organization NWEA. The strategies fall into three main categories: optimizing instructional time, exposing students to more content, and empowering students.

    What is the most effective strategy for teaching?

    A one-size-fits-all approach to instruction doesn’t work when you want to empower everyone to succeed in the classroom, according to Samsung education industry experts. Many educators were forced to rethink how to keep students engaged, and pandemic-era learning has only further highlighted the importance of differentiated instruction.

    The forced disruption was also the catalyst for students and teachers to quickly acquire digital skills that are ripe to be amplified, taking them from consuming skills to creating skills. As teachers integrate technology into their lesson plans, they’re discovering various teaching methods and classroom tools effective in reaching and enriching the minds of all types of students—from visual and auditory to kinesthetic learners.

    Which teaching strategy would be most helpful?

    When it comes to special education classrooms, effective teaching methods can make all the difference. Two-thirds of schools with staffing shortages said special education is the hardest area to staff, according to the National Center for Education Statistics. The demands on special education teachers are unlike any other position in schools, and because of shortages, you may be asked to tackle a bigger role than expected when you start.

    Still, there are five strategies that can help first-year special education teachers achieve success.

    Laura Ascione
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    Laura Ascione

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

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

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    Times change but wisdom stays the same. Check out this collection of inspirational Latin proverbs and find one that really resonates with you.


    Wisdom surpasses time and place. Powerful thoughts spoken hundreds and thousands of years ago still ring true to us today.

    One of my lifelong pastimes is collecting positive thoughts of all stripes. I have whole documents dedicated to inspirational quotes from people I look up to as role models, uplifting and motivational affirmations I’ve discovered over the years, and personal thoughts (every now and then I create a good one all on my own!).

    Latin proverbs, in particular, possess a special power. Many of us are already familiar with a few popular ones: carpe diem (“seize the day”), cogito ergo sum (“I think, therefore I am”), or veni, vidi, vici (“I came, I saw, I conquered”).

    These phrases have endured over the centuries, with some becoming part of our everyday discourse and others adopted as popular sayings in various institutions, such as primum non nocere (“first, do no harm”), a common saying in medicine and healthcare, or pro bono (“for the good”) a phrase in law referring to a lawyer working for no charge, or sic semper tyrannis (“thus always to tyrants”) which is often applied to politics and government.

    Here’s a compilation of the more popular and noteworthy Latin proverbs. These cover a broad range of subjects and ideas, but you’re bound to find a few new ones that resonate with you.

    50+ Motivational Latin Proverbs

    Acta non verba
    (“deeds not words”)

    Ad meliora
    (“towards better things”)

    Ad victoriam
    (“to victory”)

    Audere est faucere
    (“to dare is to do”)

    Astra inclinant, sed non obligant
    (“the stars incline us, they do not bind us”)

    Bono malum superate
    (“good will overcome evil”)

    Carpe diem
    (“seize the day”)

    Calamus gladio fortior
    (“the pen is mightier than the sword”)

    Cogito, ergo sum
    (“I think, therefore I am”)

    Cras es noster
    (“tomorrow, be ours”)

    Dictum factum
    (“what is said is done”)

    Duc, sequere, aut de via decede
    (“lead, follow, or get out of the way”)

    Dum spiro, spero
    (“while I breathe, I hope”)

    Ego te provoco
    (“I challenge you”)

    Est modus in rebus
    (“there is a middle way in all things”)

    Faber est suae quisque fortunae
    (“every man is the artisan of his own fortune”)

    Familia supra omnia
    (“family over everything”)

    Fons vitae caritas
    (“love is the fountain of life”)

    Fortiter et fideliter
    (“bravely and faithfully”)

    Gladiator in arena consilium capit
    (“the gladiator is formulating his plan in the arena”)

    Grandescunt aucta labore
    (“by work, all things increase and grow”)

    Humilitas occidit superbiam
    (“humility kills pride”)

    Igne natura renovatur integra
    (“through fire nature is reborn whole”)

    Incepto ne desistam
    (“may I not shrink from my purpose”)

    Magna est vis consuetudinis
    (“great is the power of habit”)

    Memento mori
    (“remember you must die”)

    Memento vivere
    (“remember you have to live”)

    Memores acti prudentes future
    (“mindful of what has been done, aware of what will be”)

    Morior invictus
    (“death before defeat”)

    Non ducor, duco
    (“I am not led, I lead”)

    Nosce te ipsum
    (“know thyself”)

    Omne initium difficile est
    (“every beginning is difficult”)

    Ordo ab chao
    (“order out of chaos”)

    Palma non sine pulvere
    (“no reward without effort”)

    Pax vobiscum
    (“peace be with you”)

    Praesis ut prosis ne ut imperes
    (“lead in order to serve, not in order to rule”)

    Praemonitus, praemunitus
    (“forewarned is forearmed”)

    Pro bono
    (“for the good”)

    Primum non nocere
    (“first do no harm”)

    Qui non proficit, deficit
    (“he who does not advance, goes backward”)

    Qui totum vult totum perdit
    (“he who wants everything loses everything”)

    Sapientia potentia est
    (“wisdom is power”)

    Si vis amari, ama
    (“if you wish to be loved, love”)

    Sic parvis magna
    (“greatness from small beginnings”)

    Sic semper tyrannis
    (“thus always to tyrants”)

    Sic vita est
    (“such is life”)

    Suum cuique
    (“to each his own”)

    Tempus fugit
    (“time flies”)

    Tendit in ardua virtus
    (“virtue strives for what is difficult”)

    Ubi concordia, ibi victoria
    (“where is unity, there is victory”)

    Vacate et scire
    (“be still and know”)

    Veni, vidi, vici
    (“I came, I saw, I conquered”)

    Verba volant, scripta manent
    (“words fly away, writing remains”)

    Vincit qui se vincit
    (“he conquers who conquers himself”)

    Vis medicatrix naturae
    (“the healing power of nature”)

    Recommended Exercise

    Which ones do you like the best from the list above?

    Choose 1-3 of these Latin proverbs and find a way to integrate them into your daily life. Practice unconscious positivity: write one down and post it on your fridge or bathroom mirror, create a piece of art or music dedicated to one, or make one into a digital password.

    I have “cras es noster” (tomorrow, be ours) on the top of my whiteboard going into the new year.


    Enter your email to stay updated on new articles in self improvement:

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    Steven Handel

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  • 8 Rules to Be More Consistent in Life

    8 Rules to Be More Consistent in Life

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    There might be affiliate links on this page, which means we get a small commission of anything you buy. As an Amazon Associate we earn from qualifying purchases. Please do your own research before making any online purchase.

    Life has its ups and downs. Even though this roller coaster ride is part of living in this world, everyone is looking for ways to be more consistent.

    With consistency, you will have an easier time maintaining relationships with your family members and friends, meeting your goals, and performing well in school or at work.

    Unfortunately, there are a lot of people who have trouble being consistent in life. How can you be more consistent? Well, in this article, I will provide eight rules to increase your consistency. But first, let’s start with a simple definition.

    What Is Consistency?

    Consistency means different things in different situations; however, the definition of consistency is putting forth a consistent effort day in and day out no matter what you do. There are numerous ways where consistency can be applied.

    For example, students need to put forth a consistent effort in their classes. Employees and managers should put forth a consistent effort in their jobs every day.

    Everyone should be consistent in the effort they put forth in their relationships with their family members, friends, and colleagues. (For a more philosophical understanding of consistency, here’s our collection of our favorite consistency quotes.)

    If you would like to achieve your goals and maintain your relationships, you need to be consistent in the effort you put forth. Even though it is possible to be at your best every day, you should try your best every day. That is the consistency you should strive for.

    Even though it might be difficult, there are a few ways you can make this easier on yourself.

    Now, let’s dive into the eight rules to be more consistent in life.

    1. Develop Consistent Habits

    If you are looking for a way to be more consistent in your life, the first thing you need to do is develop more consistent habits. The only way you will be more consistent is if you start from the ground up.

    There are few ways you can do exactly that. These include: 

    Be Realistic in Your Goals

    You will have a difficult time being consistent if you do not have an idea of what you need to do. Therefore, create easy, simple goals that have objective results that are easy to measure.

    You could start by defining what consistency means to you. Then, you should come up with smaller steps you have to follow to reach that goal. 

    Stick to a Schedule

    In order to be consistent, you need to know what you have to do every day. Therefore, you should create a schedule for yourself.

    Whether this is a planner, a calendar, or a list of reminders on your phone, this will help you stay on track. That way, you will figure out what commitments you do and do not have time for.

    Use Reminders

    This is a new habit, so you need to remind yourself what you are doing. Try to place reminders on your belongings, around your home, and throughout your workspace or school.

    It is easy to forget new commitments and calls, especially when you are trying to change your routine. Put messages in visible locations, so you remind yourself throughout the day. 

    These are a few ways you can develop more consistent habits. It is important for you to live a consistent life if you want to be more consistent throughout your day. 

    And if you want to learn how to build consistent habits, be sure to check out our eight step process on forming new habits.

    2. Handling Mistakes in Your Routine

    No matter how hard you try to be consistent, you are going to make mistakes from time to time. Therefore, try to keep going even if you make a mistake.

    Even if you are incredibly organized, you are going to slip up from time to time. Therefore, you should plan from mistakes along the way. If you make a mistake, try not to beat yourself up for it. This is something that happens from time to time.

    Even if you break a promise, miss a deadline, or have to cancel on somebody, this doesn’t necessarily mean you are ruining your consistency. The reality is that external factors can get in the way.

    Even though it is important to plan for these external factors and try to prevent them from knocking us off track, it will happen from time to time.

    Always figure out what you can do next. That way, you can figure out how to improve. Remember that consistency and perfection are not the same things. Nobody is perfect. Be forgiving of yourself; however, do not make a habit of letting things fall through the cracks. 

    Watch the video below to start on the right foot when developing your morning routine. Learn about the 12 best morning habits you can use to increase your focus, motivation, and energy for the rest of the day.

    3. Increase Your Willpower

    You do not expect to step outside your front door and run a marathon if you haven’t done any athletic training. It will take some time for you to build your willpower as well.

    If you become more consistent, you will increase your willpower, allow you to perform well even when you do not feel like it. Of course, the only way you are going to do that is if you practice.

    For example, you should avoid temptation when you can. If you want to be more consistent in what you eat, make sure you have healthy options laying around. This will help you build the willpower to avoid eating junk food. 

    Furthermore, you should remind yourself of the long-term benefits of being consistent. Whenever you need a source of inspiration, take a look at your list of goals.

    This could motivate you to complete everything you have to do during the day even when you do not feel like it. These simple steps can go a long way toward helping you increase your willpower. 

    4. Get Plenty of Sleep

    If you want to be more consistent, you must have the energy to do so. That means you have to get plenty of sleep at night. The average adult needs between seven and eight hours of sleep every evening. People who are still in school require even more.

    A few ways you can get more sleep include:

    • Try to stay away from screens before bed. The blue light emitted by electronic screens can trigger your brain to keep you awake. 
    • Go to sleep at the same time every evening. If you train your body to go to bed at the same time, you will fall asleep faster when you get in bed.
    • Avoid caffeine in the afternoon. Even though you may get tired, try to stay away from coffee, soda, and caffeinated tea. Caffeine can stay in your system for several hours, making it hard for you to go to sleep at night. 

    These are a few ways you can get more sleep every evening. If you give your body a chance to recharge, you will have an easier time staying consistent the next day. Check out this post for more tips on how to get more quality sleep.

    And if you’d like to learn how to wake up early, without an alarm, and not feel tired, the video below shows the 7-step process for training your body and mind to consistently wake up at 5am.

    5. Give Yourself Time to Change Your Mindset

    Even though you want to see results immediately, it is going to take some time. Changing your thinking is difficult, and it may take a while for you to see results.

    It can be difficult to uproot your entire life with a bunch of new practices at the same time. Therefore, you should give yourself time to figure out what works best for you.

    Also, you should be realistic, but persistent. In general, it takes approximately one month of consistently doing something to make it a habit. Remember to set smaller goes along the way. Try not to tackle too much at once. Small changes will eventually add up.

    Furthermore, you will need to set boundaries for your personal relationships and commitments. These boundaries can make it easier for you to keep commitments because you know what to expect from other people. You are never going to take on too much if you set these boundaries.

    As an example, if you do not want to work nights and weekends, set that expectation with your employer. You can even shut your phone off entirely to remind your co-workers you are not available on nights, weekends, or holidays. 

    how to be consistent with a girl | how to be consistent in studies | how to be consistent with exercise
    Changing your thinking is difficult, and it may take a while for you to see results.

    If you change your thinking, you will become more consistent. Keep this in mind when you are trying to change such a big part of your life.

    To learn more about changing the way you think, know the difference between fixed and growth mindset.

    Humans are not robots, there are going to be days where we do not feel like doing anything. That is why we all need to take advantage of motivational tools.

    What do you need to do if you need a bit of encouragement to do your work? Even though it can be easy to light our goals slide for a day, there are actions we can take to address this problem.

    If you feel down, lazy, tired, or in the dumps, there are a few ways you can gather some extra motivation. These include:

    • Remember to take breaks during the day. Reward yourself with a 5 or 10-minute break after every task you complete. This will give you more energy to finish your goals. 
    • Remember that you have long-term goals you are trying to hit. Think about how good you are going to feel when you achieve those long-term goals. Then, remember you were only going to hit them if you complete your to-do list every day.
    • It is okay to compromise from time to time. For example, you need to exercise regularly; however, you may not have the energy to do everything you planned for that day. Try to do something, but not every exercise you had planned.
    • Increase your knowledge about yourself and see what drives you by reading recommended books about motivation.

    These are just a few of the ways you can stay motivated even when you feel down in the dumps. Think about putting a few of these tools to work for you. 

    7. Only Make Promises You Can Keep

    Another important have it you need to develop if you would like to be more consistent is to only make promises you can actually keep. People like to be liked by other people. Therefore, we all have a tendency to say yes when someone asks us for help.

    Even though it is good to help us other than we can, it is important not to make promises unless we can keep them. If you want to be more consistent in your life, you have to keep the promises you make. On the other hand, it is easy to get overwhelmed, causing certain commitments to fall through the cracks.

    A few examples of this include:

    • Do not promise to give someone a ride unless you can actually keep that promise 
    • Do not tell your significant other you are going to handle your chores unless you can actually do so 
    • Do not promise to help someone move unless you can actually do that 

    If you can keep some but not all elements of that commitment, consider a counter-proposal. For example, you may want to help someone move out; however, you do not get off work until 5 p.m. Offered to help them move in the evening instead of the middle of the day. 

    Finally, this includes making promises to yourself. If you promise yourself to do something, make sure you can actually do that. Then, remember to place reminders around your home that remind you of the goal you are trying to hit. 

    how to be consistent | how to be consistent in life | consistent habitshow to be consistent | how to be consistent in life | consistent habits

    8. Make an Effort to Reward Yourself

    If you are trying to become more consistent, make an effort to reward yourself when you do something well. After all, it is not easy to develop a new habit. Try to set time bass goals for yourself. Then, as you hit those goals, reward yourself for doing so.

    There are plenty of ways you can reward yourself for doing something well. These include: 

    • If you manage to finish your work early, consider going home early as well. That way, you may have time for some extra activities in the evening. You might treat yourself to a special dinner or try and see a movie.
    • If you have certain exercise goals you are trying to reach, you should reward yourself when you reach them. For example, you may want to celebrate with a night out on the town if you find you are getting in better shape or being more consistent in your workout routine. 
    • If you have done a good job maintaining relationships with your family members and friends, consider inviting everyone over for dinner to celebrate. 

    Rewarding yourself or be more consistent is important because this reinforces a positive habit. Everyone has different ways of rewarding themselves. Do not hesitate to brainstorm ideas and reward yourself when you do something well. 

    Wondering how to reward yourself? Check out this post for a variety of ways to reward yourself.

    Final Thoughts on How to Be Consistent

    Ultimately, there are a lot of people who are looking for ways to be more consistent. If you can find a way to be more consistent in life, you will do better in all areas of your life including school, work, relationships, and personal goals.

    If you are having trouble finding ways to improve your consistency, do not hesitate to reach out to professionals to ask for help. This is not something you have to go through on your own.

    And if you’re looking for more resources on how to be more consistent in your efforts for self-improvements, these articles might help:

    Finally, if you want to take your goal-setting efforts to the next level, check out this FREE printable worksheet and a step-by-step process that will help you set effective SMART goals.

    how to be consistent | how to be consistent in life | consistent habitshow to be consistent | how to be consistent in life | consistent habits

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    S.J. Scott

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  • It's Time to Begin Again

    It's Time to Begin Again

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    Start the year strong with our new series, beginning with a foundation of 3 frameworks that will change everything.

    There’s always talk of resolutions and life change this time of year. For many of us, the holidays represent the annual peak of veering off course whether it’s health, a side project, or career-trajectory related.

    Family functions and gift gathering and the barreling corporate train toward the end of Q4 don’t leave a lot emotional energy for nice-to-have future goals. Plus, lots of great food you don’t get the rest of the year can take priority over weight watching.

    But now it’s January: “New year, new me.”

    Inevitably, with all the talk of resolutions, there’s been increasing scorn of the yearly revamp. The pessimistic naysayers dismiss resolution-goers as dreamers who will be off course by February. They commiserate with the other regulars at the gym about all the new people and how hard it is to get a squat rack now.

    What bothers me more about the negativity surrounding resolutions is the dedicated and diligent among us, who sneer, “I don’t wait for New Years to recalibrate.”

    The tradition of New Year’s resolutions, originating about 4,000 years ago with the Babylonians, has evolved from religious promises to gods into modern secular commitments focused on self-improvement.

    The cycling of the calendar is used as a reminder to recollect oneself and refocus on whats important.

    New Years Reflection = Meditation

    On a different scale, this is exactly the same as the introspective and restorative practice of meditation. In mindfulness meditation, for instance, you sit and attempt to focus on your breath. You will inevitably start thinking, maybe even immediately. But when you realize that you’re distracted you return your focus to the breath.

    Some people may use a guided meditation app like Headspace while others make use of timed gongs, but the purpose is the same: To use an outside voice or sound as a reminder to check if you’ve become distracted. If you have, refocus on the breath.

    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 next week, we’ll highlight practical tools and methods that can help you rediscover what’s truly important to you.

    When You Get Away from Your Goals & Habits, “Simply…Begin Again”

    Prominent meditation teachers like Sam Harris and Joseph Goldstein offer a tip for when we get distracted: Release the disappointment or frustration, don’t chastise yourself or give up – simply refocus your attention on what’s important and begin again:

    This meditative wisdom can be a powerful tool for our New Year restarts for our goals and ambitions. Instead of succumbing to disappointment when we realize we’ve strayed from our fitness, nutrition, or other personal goals, the mantra of “just begin again” encourages us to refocus. It’s a call to realign with what truly matters, not the fleeting emotions of disappointment or past failures.

    This approach values resilience over perfection. It acknowledges that the path to personal change is not linear but inherently filled with ebbs and flows. By adopting the practice of “beginning again,” we foster a mindset that embraces every distracted moment as a new opportunity, a fresh start to recommit to what’s important, as Harris says, that is “free from the past.”

    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?

    The Centuries Old Ground Rules for Change

    Establishing a set of founding principles can be incredibly helpful when it comes to defining what’s truly important in your life and creating lasting and meaningful change. An ancient Tibetan practice called Lojong, which translates to “Mind Training,” offers a profound perspective on this.

    Lojong begins with what are known as the “Four Preliminaries.” They are ‘preliminary’ not because they are less important or basic, on the contrary, they are the core principles everything is based on.

    The tenets of the Four Preliminaries establish a brutally honest baseline of the reality we all live in and can serve as a sobering perspective as we begin again this year and decide on the types of changes that would be most meaningful to us individually.

    Here is a new vision of each, in a modern secular approach for making positive change. Embrace these as the core principles your goals will be based on.

    First Preliminary: Reconnect to The Preciousness of Human Life

    It is easy to fall into a river of apathy, letting the tasks of our work, our family obligations, and cultural expectations dictate our life. To let the natural flow of life to define what our life is or could be.

    Amidst billions of humans who have lived before us and countless more who will follow, the mathematical infinitesimal rarity of life forming into the highly specific and unique combination that became You is staggering.

    In a universe where matter can neither be created or destroyed, the building blocks constituting your body could have coalesced into anything else—space gas, a primitive rodent on the bottom of the food chain 50,000 years ago, or my monstera plant that never stood a chance.

    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 are Going to Die, Guaranteed

    Humans are wired in a weird way—we all start our lives with an unspoken assumption that the pain and death others experience are distant specters, while we remain immune.

    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.

    But the truth is undeniable: 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.

    Facing the reality of death unveils insights and benefits that transcend the fear 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.

    But paradoxically, this isn’t meant to cast a shadow of hopelessness; but instead illuminates the significance of this, and every future, moment.

    Have you ever put a project off to the last minute, having a fraction of the time you thought you’d have, only to be impressed with just how much you got done in so little time? A realistic sense of just how little time we have can do the same for your life.

    Coming to terms with the inescapable nature of our mortality becomes a potent motivator.

    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

    Karma as it’s thrown around in our culture is often misrepresented as an ominous, mystical cosmic justice system that will punish you if you do a bad thing.

    Karma, in its essence, is the principle of cause and effect.

    As a foundation to beginning again, it’s an acknowledgment that our actions or inactions will shape the reality in which our future selves will exist.

    Starting your own business or joining a gym for the first time will not guarantee you achieve your desired outcome. Between the two versions of yourself—one who makes an effort and the other who doesn’t—the possibility of success exists only for the one who tries.

    Regardless of how “real” any self-sabotaging thoughts may seem, the third preliminary sets in stone an inarguable truth: If you don’t take action, you will only end up with outcomes that can result from inaction.

    → If there’s a change you want to make, only you can initiate the cause that results in that effect.

    Fouth Preliminary: Dedicating Your Life to Only Worldly 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.

    However, as we begin again, the fourth preliminary reminds us that our goals should not be solely centered around attaining desirable possessions or status and self-worth.

    As we refocus, it’s essential to embrace that while it’s acceptable to set goals that yield such 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.

    Rethink Your Entire Approach with First Principles

    Now that we’ve dropped our ego and embraced a fresh restart, with some sobering reminders about the reality of life, we move to the final framework that centers not only on the why, but the how.

    First principles thinking, a popular business concept rooted in philosophy and popularized by figures like Aristotle and more recently Elon Musk, involves breaking down complex problems into their most basic elements and then reassembling them from the ground up for a holistic, previously unknown solution.

    In business, first principles thinking is used to innovate and solve problems in a radically original way. Instead of following the usual methods or traditional industry practices, leaders and entrepreneurs deconstruct ideas to their basest elements. They then rebuild these ideas from scratch, leading to innovative solutions and strategies, not encumbered by the problems of existing ones.

    A classic example of this was the wait time in an office elevator lobby. The office goers were constantly complaining about how long it took the elevator to arrive with how many people needed to get up and down during peak hours.

    The building owners looked into upgrading or replacing the elevator system but due to the limitations of the building design and the estimated cost, it was clear that wasn’t feasible.

    So the problem was reduced to its basest parts to find a solution:

    • People are angry because they have to wait too long for the elevator.
    • The speed of the elevator cannot be changed.

    That may seem like an impossible problem to solve, but the solution was ultimately super easy and affordable.

    Instead of solving the riders’ annoyance at the long wait time, the building owners installed large mirrors and televisions with the news, sports, and other content of interest.

    The elevator speed did not change – but the complaints about the wait time completely stopped. The building couldn’t solve the riders’ perceived problem (the elevator speed), but they could make the actual problem (their awareness of waiting) go away.

    As we begin again, don’t just restart the same old process you’ve been using for your goals, fitness habits, or relationships that may not have ever been able to solve the problem.

    Apply first principles thinking to your personal goals and resolutions by stripping down your goals to their most fundamental truths and reflect on new ways that may solve the problem in a more frictionless way.

    → 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 next couple of weeks, 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: If 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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  • 65 predictions about edtech trends in 2024

    65 predictions about edtech trends in 2024

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    As we wave farewell to 2023, we’re looking ahead to edtech trends in 2024 with optimism for education as a whole.

    Moving away from the pandemic, educators still grapple with learning loss and academic disparities and inequities.

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    There are more than 140,000 Special Education (SPED) students in the state of Washington. Often, these students don’t have access to the same level of resources that are available to general education students.

    In today’s digital age, one student alone might be using two or three different devices for their schoolwork – that’s more surfaces for security threats to creep in than ever before.

    Back in early 2020, educators and students nationwide were living in a fast-paced world full of choices, adjustments, and constant changes. But in March of that year, everything changed. 

    The rise in popularity of artificial intelligence (AI) and access to AI tools over the last year has reignited the debate over how technology is used in the classroom.

    In today’s digital age, learning has gone through a profound transformation, reshaping traditional educational models. Technology’s omnipresence has brought forth a new era of accessibility.

    In the dynamic landscape of learning in the digital age, K-12 educators are increasingly leveraging technology tools to enhance teaching and learning experiences.

    Technology tools in K-12 education have revolutionized traditional teaching methods, offering innovative solutions to enhance learning in the digital age. From interactive whiteboards and educational apps to virtual classrooms, these tools empower educators to create dynamic, engaging lessons.

    Technology plays a pivotal role in transforming K-12 teaching and learning in the digital age, offering innovative tools that enhance engagement, personalization, and efficiency.

    In the ever-evolving landscape of K-12 education, technology tools for teaching and learning play a pivotal role in shaping dynamic learning environments. From interactive applications to collaborative platforms, edtech tools enrich the educational experience.

    In the dynamic realm of K-12 education, leveraging technology tools for teaching and learning is essential for creating engaging and effective learning environments.

    Want to share a great resource? Let us know at submissions@eschoolmedia.com.

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    Laura Ascione

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