This document provides instructions for using worksheets in a progress guide for building self-discipline. It explains that the worksheets are meant to help the user put self-discipline into practice by setting goals and tracking progress. Examples of completed worksheets are provided to demonstrate how to list rewards, goals, and target behaviors. The worksheets are designed to make goals more concrete and break them into smaller daily and weekly tasks to stay accountable.
How To Manage Stress And Time Workbook For 4 16 09satyam mishra
The document provides tips for managing stress and time more effectively. It discusses how stress management relates to time management and lists four free ways to reduce stress through breathing, laughing, walking, and writing. It also identifies poor planning, procrastination, paperwork disorganization, phone issues, and unexpected visitors as five factors that can block effective time management. The document encourages prioritizing tasks and regularly assessing the best use of one's time.
This document provides an overview of techniques for continuous improvement retrospectives that can help propel an organization to the next level. It describes the typical structure for retrospectives, including setting the stage, gathering data, generating insights, and deciding on actions. Various techniques are outlined such as post-up, affinity mapping, dot voting, art gallery, start-stop-continue, four questions, timeline, sailboat diagram, learning matrix, team satisfaction survey, lean coffee, and futurespective. Tips are provided such as changing the format and location periodically, making actions visible, doing retrospectives regularly, and getting feedback on the retrospectives.
Are you just surviving or thriving? Are you getting things done? Living each day with purpose? This personal development journal (8 week edition) was created to help you focus each day on your values and vision. Not so much a calendar as a compass, directing your life in the right direction, helping you track daily goals and progress in life's most important areas: tasks, fitness, financial, nutrition, goals, intellectual, spiritual, overall This journal includes workflow features such as context-based @ lists, blank pages for capturing "open loops", and a guided space for conducting your weekly reviews.
Here is the link to purchase a paper edition from amazon: http://amzn.to/pd-j
This document provides guidance on setting goals and managing time effectively. It discusses establishing SMART goals, tracking time usage through a time matrix framework, and prioritizing important but not urgent tasks in Quadrant II. The goal is to focus on critical activities that further long-term vision and values over dealing constantly with urgent but unimportant tasks. Effective time management requires setting priorities to accomplish major goals.
The document discusses how goal setting and managing stress can help achieve life goals. It provides tips for effective goal setting using the SMART method and gives strategies for managing stress such as making to-do lists, asking for help, journaling, and taking breaks. The document concludes by stating that goal setting and stress management can lead to increased motivation, better decision making, and an enhanced quality of life.
This document discusses how to reduce stress and worry through effective work habits. It identifies three key areas to focus on: time management, organizational skills, and attitude control. Specific strategies are provided for each area, such as using a daily planner, prioritizing tasks, simplifying processes, and connecting with coworkers. The document also summarizes 10 principles from Dale Carnegie's book on how to stop worrying, such as living in day-to-day compartments, focusing on the present problem, and keeping busy. Regularly evaluating and improving one's work habits can help reduce stress levels and increase productivity.
Effective One-on-One Meetings with Employees - By Liza WisnerLiza Wisner
Tools to Use:
1. The DELTA Meeting
2. Level 10 City Champion
The DELTA Meeting is a great tool to use if you want to conduct effective one-on-one meetings with your employees. It shows your dedication to employee engagement, leadership development, teamwork, and attention to detail.
The Level 10 City Champion Chart is a concept derived from the book "The Miracle Morning" by Hal Elrod. He explains, "If we’re measuring our levels of success/satisfaction in any area of our lives, we all want to be living our best lives at a ‘Level 10’ in each area. Creating your ‘Level 10 Life’ begins with creating an honest assessment of where you are."
How To Manage Stress And Time Workbook For 4 16 09satyam mishra
The document provides tips for managing stress and time more effectively. It discusses how stress management relates to time management and lists four free ways to reduce stress through breathing, laughing, walking, and writing. It also identifies poor planning, procrastination, paperwork disorganization, phone issues, and unexpected visitors as five factors that can block effective time management. The document encourages prioritizing tasks and regularly assessing the best use of one's time.
This document provides an overview of techniques for continuous improvement retrospectives that can help propel an organization to the next level. It describes the typical structure for retrospectives, including setting the stage, gathering data, generating insights, and deciding on actions. Various techniques are outlined such as post-up, affinity mapping, dot voting, art gallery, start-stop-continue, four questions, timeline, sailboat diagram, learning matrix, team satisfaction survey, lean coffee, and futurespective. Tips are provided such as changing the format and location periodically, making actions visible, doing retrospectives regularly, and getting feedback on the retrospectives.
Are you just surviving or thriving? Are you getting things done? Living each day with purpose? This personal development journal (8 week edition) was created to help you focus each day on your values and vision. Not so much a calendar as a compass, directing your life in the right direction, helping you track daily goals and progress in life's most important areas: tasks, fitness, financial, nutrition, goals, intellectual, spiritual, overall This journal includes workflow features such as context-based @ lists, blank pages for capturing "open loops", and a guided space for conducting your weekly reviews.
Here is the link to purchase a paper edition from amazon: http://amzn.to/pd-j
This document provides guidance on setting goals and managing time effectively. It discusses establishing SMART goals, tracking time usage through a time matrix framework, and prioritizing important but not urgent tasks in Quadrant II. The goal is to focus on critical activities that further long-term vision and values over dealing constantly with urgent but unimportant tasks. Effective time management requires setting priorities to accomplish major goals.
The document discusses how goal setting and managing stress can help achieve life goals. It provides tips for effective goal setting using the SMART method and gives strategies for managing stress such as making to-do lists, asking for help, journaling, and taking breaks. The document concludes by stating that goal setting and stress management can lead to increased motivation, better decision making, and an enhanced quality of life.
This document discusses how to reduce stress and worry through effective work habits. It identifies three key areas to focus on: time management, organizational skills, and attitude control. Specific strategies are provided for each area, such as using a daily planner, prioritizing tasks, simplifying processes, and connecting with coworkers. The document also summarizes 10 principles from Dale Carnegie's book on how to stop worrying, such as living in day-to-day compartments, focusing on the present problem, and keeping busy. Regularly evaluating and improving one's work habits can help reduce stress levels and increase productivity.
Effective One-on-One Meetings with Employees - By Liza WisnerLiza Wisner
Tools to Use:
1. The DELTA Meeting
2. Level 10 City Champion
The DELTA Meeting is a great tool to use if you want to conduct effective one-on-one meetings with your employees. It shows your dedication to employee engagement, leadership development, teamwork, and attention to detail.
The Level 10 City Champion Chart is a concept derived from the book "The Miracle Morning" by Hal Elrod. He explains, "If we’re measuring our levels of success/satisfaction in any area of our lives, we all want to be living our best lives at a ‘Level 10’ in each area. Creating your ‘Level 10 Life’ begins with creating an honest assessment of where you are."
The document discusses focusing on systems instead of goals for long-term progress. It argues that goals can reduce happiness by delaying satisfaction until the goal is reached, lead to lack of motivation after the goal is achieved, and suggest an ability to control unpredictable outcomes. In contrast, systems involve committing to consistent daily or weekly processes that produce results even without specific goals. The author provides examples of writing a daily article and sticking to a workout schedule as systems that led to completing two books and physical improvements without setting those exact goals.
This document provides an overview of strategies for helping clients achieve goals through goal setting, behavior modification, and maintaining motivation. It discusses eliciting measurable goals and breaking them into objectives and skills. Principles of behavior modification like reinforcement, punishment, and successive approximations are explained. The three dimensions of motivation - emotional, intellectual, and behavioral - are covered. Learning styles, temperament, environmental factors, and overcoming barriers are also addressed.
Setting and achieving goals provides numerous personal and professional benefits. Some key benefits include staying focused, gaining a sense of control over one's life, matching actions to priorities, and helping others understand one's motivations. When setting goals, it is important to ensure they are specific, measurable, achievable, relevant, and time-bound. Proper goal setting involves assessing ability and enthusiasm, listing tasks, establishing timelines, and evaluating progress.
This document provides an overview of the Rapid Planning Method (RPM) for goal achievement and life fulfillment. RPM is a three step process of 1) defining what you want in specific terms, 2) identifying your purpose and motivations, and 3) creating a massive action plan. It emphasizes focusing on outcomes rather than tasks, and having strong emotional reasons and fuel to drive progress. The document includes exercises to begin applying RPM, such as capturing all your to-dos, chunking them into life areas, and reframing tasks as opportunities to achieve deeper goals.
This document provides guidance on using the Rapid Planning Method (RPM) to set goals and achieve outcomes that are truly fulfilling. It discusses capturing all tasks, chunking them into categories like health, relationships, work, etc. to make the tasks more manageable. It also emphasizes starting with identifying a clear outcome or result, the purpose and reasons behind it, and then a massive action plan to achieve the goal. The fuel to drive the action plan is finding strong motivators and trigger words that create a high level of energy and enthusiasm to move towards what you deeply want in life.
How many incomplete goals do you currently have on your agenda? If you’re anything like the vast majority of us, then chances are that you have hundreds of projects that you started and never completed, countless goals that you told your friends but never saw through and all kinds of dreams that seem to be getting less and less likely to come to fruition.
And it’s for this reason, that you may find people roll their eyes when you tell them your ‘next big project’. When you start a new training program to lose weight and everyone – including you – knows that you’re likely to have lost interest by month two.
Or when you talk about the app you intend to make, the website, or the business project. Or when you talk about that dream trip to Japan…
This is the way of things for many of us. We work incredibly hard at things we don’t feel passionately about just to put food on the table but when it comes to fulfilling our dreams, we are remarkably ineffective.
It’s time to change all that and to start making those goals happen. But how can you turn it all around?
The seven step problem solving technique
Divergent and convergent thinking must be balanced
Plan-Do-Check-Act (PDCA)
Root Cause analysis and Problem Solving Techniques
Fishbone diagram
MIND MAPPING TECHNIQUE
Stress management
Identifying Stressors
How to fight stress?
Identify strategies to grow your dental practice. Get our step-by-step guide to focus on improving how you run your business.
This is the tip of the iceberg in our 4 phase advising program for all dentists.
http://success.fourpercentdental.com/5-strategies/
Time Management - Mind Tools' Essential SkillsPim Piepers
This document discusses time management skills and techniques. It provides guidance on assessing how time is spent, prioritizing tasks, creating to-do lists, and setting personal goals. Key time management tools covered include activity logs to analyze time usage, prioritized to-do lists to focus on important tasks first, and personal goal setting for planning life objectives and breaking them into smaller steps. Mastering these skills helps people focus on high-value activities and achieve more with their limited time.
Workshop 6 SMART goal setting for stress reductionmarkdarransutton
Workshop 6/6. In this final workshop we explore how to set SMART goals for Stress reduction. Participants answer questions to look at the best methods or techniques for them to reduce stress, and prioritise them. SMART goals and their use is explained. Using an example participants then create their own smart goals based on their preferred method of stress reduction. Participants end the class with a full awareness of Stress, strategies and techniques for combating stress and the ability to create SMART goals.
http://www.markdsutton.com/
The document discusses goal setting and provides guidance on creating SMART goals. It explains that goals keep you focused, motivated, and help track your progress. Goals should be specific, measurable, attainable, realistic, and timely. The document provides examples and tips for writing short, medium, and long term SMART goals in various areas like career and finances. It emphasizes visualizing your goals, putting them in writing, setting deadlines, getting support, and evaluating your progress.
Personal goal setting based on scriptural perspectives (2)Emma Yaks
This document provides information about Emmanuel Ojo Emmanuel and his Academy of Corporate Learning and Innovation (ACLI). It includes his contact information, as well as scripture passages and motivational quotes. The document then discusses the importance of setting goals, from lifetime goals down to daily tasks. It provides tips for creating SMART goals and emphasizes regularly reviewing and updating goals. The document also contains information on accepting new ideas and the stages of acceptance. Overall, the document is focused on providing guidance for personal and professional goal setting.
The 12 step goal setting process provides a structured approach to setting and achieving goals. It involves 1) deciding on ideal goals in key areas of life, 2) writing goals down clearly and specifically, 3) setting deadlines, 4) identifying obstacles, 5) identifying needed skills, 6) identifying people whose help is required, 7) making a complete list of steps, 8) organizing the list into a plan, 9) making a detailed plan, 10) setting daily priorities, 11) developing self-discipline to focus on priorities, and 12) practicing visualizing goals as achieved to activate the subconscious mind. The process culminates in selecting a major goal and following the 12 steps to develop a comprehensive plan to achieve it.
The 12 step goal setting process provides a methodical approach to setting and achieving goals. It involves 1) deciding on ideal goals in key areas of life, 2) writing goals down clearly and measurably, 3) setting deadlines, 4) identifying obstacles, 5) identifying needed skills, 6) identifying people whose help is required, 7) making a complete list of steps, 8) organizing the list into a plan, 9) making a detailed plan, 10) selecting the most important daily task, 11) developing self-discipline to focus on tasks, and 12) practicing visualization of achieving goals. The process guides setting a major goal and then breaking it down into specific, ordered steps to develop a comprehensive plan for its
Review, synthesize, and reflect on data you have collected about y.docxronak56
Review, synthesize, and reflect on data you have collected about yourself. Weekly discussion in lab will help you to construct this SRL profile. The SRL profile creates an opportunity to draw on data from your weekly self assessments and weekly My Planners to review and summarize your strengths and weaknesses in terms of engagement, SRL, motivation, anxiety, emotion regulation, procrastination, time management, task understanding, goal setting, etc. Summarize and present a profile of YOU. The assignment will conclude with an SRL change plan in which you will choose to tackle/change one problem over the remaining part of the semester in terms of: (a) behavior/s, (b) thinking, (c) motivation, or (d) emotions/affect.
Prepare your answer in word or some other format. Cut and paste it into the text window for this assignment.
You must answer the following questions. This assignment should not exceed 1500:
(1) STRENGTHS: Looking across the topics and self-assessments covered to date, what are my main strengths? How can I leverage those strengths in taking control of my university success?
(2) WEAKNESSES: Looking across the topics and self-assessments covered to date, what are my main weaknesses? Why might addressing those weaknesses be important for taking control of my university success?
(3) CHALLENGES: After reviewing my 6 MyPlanners to date, these are the critical patterns I see in my weekly attempts to take control of my learning. For this you should pay particular attention to: (a) engagement (Q. 1), (b) Goal attainment (first question after STOP sign), (c) Challenges - particularly patterns over time in the challenges that get in your way, (d) Other things such as feeling or motivation reported in the myPlanner.
(4) TARGET FOR CHANGE: Based on what you have summarized above, identify and justify one main thing you want to tackle in the remaining part of the semester. This should be something you want to take control of. It should be something you see as critical for your success in one (or more) of your other courses. Be explicit about whether the thing you want to change is about changing a: (a) behavior, (b) cognitive process or outcome, (c) motivation, or (d) feeling (emotion/affect).
(5) HOW WILL YOU EVALUATE YOUR SUCCESS? What data do you need to collect to figure out if you have been successful in tackling/addressing that target for change. In addition list 5 self-assessments you would like to redo at the end to self-evaluate your change.
Weekly Self-regulated learning assessment
1. Week 1
My strengths are knowing to creating goals and finding the correct adjustment to correct the problem.Through the report, the scores of planning, information management strategy and debugging strategies are relatively high. Personally, I am used to setting goals and planing before I started to learning, and I am satisfied with the good performance in organizing and engage in learning information more efficiently during the process. I also focu ...
The document discusses the 12 Week Year approach to periodization and goal setting. It argues that periodization can be applied beyond just training to other areas of life to focus on critical factors that drive success. The 12 Week Year defines important actions to take in the short-term to achieve long-term objectives. It is a structured approach that changes how people think and act, with the understanding that results are a manifestation of thinking and actions which are driven by underlying thinking.
This training was created to build a stronger foundation for not just Kyani, but for all of network marketing. This is Day One of the training. This training focuses on MINDSET.
This document provides an overview of a seminar on setting objectives and performance. The seminar aims to have participants experientially examine objective setting and create their own objectives for the coming academic year. Participants are split into trios to share and coach each other on their objectives using the GROW model, focusing on goals, current reality, options, and commitment to executing their objectives. The document outlines the SIMple model of setting objectives, emphasizing that objectives should be specific, important, and measurable. Participants then take 10 minutes to draft their own objectives using this model before getting feedback from their trios.
This document is from a book about developing single-minded focus. It discusses the importance of focus and committing to the process of improving focus. Focus helps with goal clarity, efficiency, and avoiding distractions. To develop focus, it is important to first take a step back to understand the big picture before narrowing in on specific, smaller steps. Committing to the process is also key, as developing focus takes gradual improvement over time rather than instant perfection. The document provides tips for making the process simple and enjoyable through lowering expectations and celebrating small, measurable changes.
The document discusses focusing on systems instead of goals for long-term progress. It argues that goals can reduce happiness by delaying satisfaction until the goal is reached, lead to lack of motivation after the goal is achieved, and suggest an ability to control unpredictable outcomes. In contrast, systems involve committing to consistent daily or weekly processes that produce results even without specific goals. The author provides examples of writing a daily article and sticking to a workout schedule as systems that led to completing two books and physical improvements without setting those exact goals.
This document provides an overview of strategies for helping clients achieve goals through goal setting, behavior modification, and maintaining motivation. It discusses eliciting measurable goals and breaking them into objectives and skills. Principles of behavior modification like reinforcement, punishment, and successive approximations are explained. The three dimensions of motivation - emotional, intellectual, and behavioral - are covered. Learning styles, temperament, environmental factors, and overcoming barriers are also addressed.
Setting and achieving goals provides numerous personal and professional benefits. Some key benefits include staying focused, gaining a sense of control over one's life, matching actions to priorities, and helping others understand one's motivations. When setting goals, it is important to ensure they are specific, measurable, achievable, relevant, and time-bound. Proper goal setting involves assessing ability and enthusiasm, listing tasks, establishing timelines, and evaluating progress.
This document provides an overview of the Rapid Planning Method (RPM) for goal achievement and life fulfillment. RPM is a three step process of 1) defining what you want in specific terms, 2) identifying your purpose and motivations, and 3) creating a massive action plan. It emphasizes focusing on outcomes rather than tasks, and having strong emotional reasons and fuel to drive progress. The document includes exercises to begin applying RPM, such as capturing all your to-dos, chunking them into life areas, and reframing tasks as opportunities to achieve deeper goals.
This document provides guidance on using the Rapid Planning Method (RPM) to set goals and achieve outcomes that are truly fulfilling. It discusses capturing all tasks, chunking them into categories like health, relationships, work, etc. to make the tasks more manageable. It also emphasizes starting with identifying a clear outcome or result, the purpose and reasons behind it, and then a massive action plan to achieve the goal. The fuel to drive the action plan is finding strong motivators and trigger words that create a high level of energy and enthusiasm to move towards what you deeply want in life.
How many incomplete goals do you currently have on your agenda? If you’re anything like the vast majority of us, then chances are that you have hundreds of projects that you started and never completed, countless goals that you told your friends but never saw through and all kinds of dreams that seem to be getting less and less likely to come to fruition.
And it’s for this reason, that you may find people roll their eyes when you tell them your ‘next big project’. When you start a new training program to lose weight and everyone – including you – knows that you’re likely to have lost interest by month two.
Or when you talk about the app you intend to make, the website, or the business project. Or when you talk about that dream trip to Japan…
This is the way of things for many of us. We work incredibly hard at things we don’t feel passionately about just to put food on the table but when it comes to fulfilling our dreams, we are remarkably ineffective.
It’s time to change all that and to start making those goals happen. But how can you turn it all around?
The seven step problem solving technique
Divergent and convergent thinking must be balanced
Plan-Do-Check-Act (PDCA)
Root Cause analysis and Problem Solving Techniques
Fishbone diagram
MIND MAPPING TECHNIQUE
Stress management
Identifying Stressors
How to fight stress?
Identify strategies to grow your dental practice. Get our step-by-step guide to focus on improving how you run your business.
This is the tip of the iceberg in our 4 phase advising program for all dentists.
http://success.fourpercentdental.com/5-strategies/
Time Management - Mind Tools' Essential SkillsPim Piepers
This document discusses time management skills and techniques. It provides guidance on assessing how time is spent, prioritizing tasks, creating to-do lists, and setting personal goals. Key time management tools covered include activity logs to analyze time usage, prioritized to-do lists to focus on important tasks first, and personal goal setting for planning life objectives and breaking them into smaller steps. Mastering these skills helps people focus on high-value activities and achieve more with their limited time.
Workshop 6 SMART goal setting for stress reductionmarkdarransutton
Workshop 6/6. In this final workshop we explore how to set SMART goals for Stress reduction. Participants answer questions to look at the best methods or techniques for them to reduce stress, and prioritise them. SMART goals and their use is explained. Using an example participants then create their own smart goals based on their preferred method of stress reduction. Participants end the class with a full awareness of Stress, strategies and techniques for combating stress and the ability to create SMART goals.
http://www.markdsutton.com/
The document discusses goal setting and provides guidance on creating SMART goals. It explains that goals keep you focused, motivated, and help track your progress. Goals should be specific, measurable, attainable, realistic, and timely. The document provides examples and tips for writing short, medium, and long term SMART goals in various areas like career and finances. It emphasizes visualizing your goals, putting them in writing, setting deadlines, getting support, and evaluating your progress.
Personal goal setting based on scriptural perspectives (2)Emma Yaks
This document provides information about Emmanuel Ojo Emmanuel and his Academy of Corporate Learning and Innovation (ACLI). It includes his contact information, as well as scripture passages and motivational quotes. The document then discusses the importance of setting goals, from lifetime goals down to daily tasks. It provides tips for creating SMART goals and emphasizes regularly reviewing and updating goals. The document also contains information on accepting new ideas and the stages of acceptance. Overall, the document is focused on providing guidance for personal and professional goal setting.
The 12 step goal setting process provides a structured approach to setting and achieving goals. It involves 1) deciding on ideal goals in key areas of life, 2) writing goals down clearly and specifically, 3) setting deadlines, 4) identifying obstacles, 5) identifying needed skills, 6) identifying people whose help is required, 7) making a complete list of steps, 8) organizing the list into a plan, 9) making a detailed plan, 10) setting daily priorities, 11) developing self-discipline to focus on priorities, and 12) practicing visualizing goals as achieved to activate the subconscious mind. The process culminates in selecting a major goal and following the 12 steps to develop a comprehensive plan to achieve it.
The 12 step goal setting process provides a methodical approach to setting and achieving goals. It involves 1) deciding on ideal goals in key areas of life, 2) writing goals down clearly and measurably, 3) setting deadlines, 4) identifying obstacles, 5) identifying needed skills, 6) identifying people whose help is required, 7) making a complete list of steps, 8) organizing the list into a plan, 9) making a detailed plan, 10) selecting the most important daily task, 11) developing self-discipline to focus on tasks, and 12) practicing visualization of achieving goals. The process guides setting a major goal and then breaking it down into specific, ordered steps to develop a comprehensive plan for its
Review, synthesize, and reflect on data you have collected about y.docxronak56
Review, synthesize, and reflect on data you have collected about yourself. Weekly discussion in lab will help you to construct this SRL profile. The SRL profile creates an opportunity to draw on data from your weekly self assessments and weekly My Planners to review and summarize your strengths and weaknesses in terms of engagement, SRL, motivation, anxiety, emotion regulation, procrastination, time management, task understanding, goal setting, etc. Summarize and present a profile of YOU. The assignment will conclude with an SRL change plan in which you will choose to tackle/change one problem over the remaining part of the semester in terms of: (a) behavior/s, (b) thinking, (c) motivation, or (d) emotions/affect.
Prepare your answer in word or some other format. Cut and paste it into the text window for this assignment.
You must answer the following questions. This assignment should not exceed 1500:
(1) STRENGTHS: Looking across the topics and self-assessments covered to date, what are my main strengths? How can I leverage those strengths in taking control of my university success?
(2) WEAKNESSES: Looking across the topics and self-assessments covered to date, what are my main weaknesses? Why might addressing those weaknesses be important for taking control of my university success?
(3) CHALLENGES: After reviewing my 6 MyPlanners to date, these are the critical patterns I see in my weekly attempts to take control of my learning. For this you should pay particular attention to: (a) engagement (Q. 1), (b) Goal attainment (first question after STOP sign), (c) Challenges - particularly patterns over time in the challenges that get in your way, (d) Other things such as feeling or motivation reported in the myPlanner.
(4) TARGET FOR CHANGE: Based on what you have summarized above, identify and justify one main thing you want to tackle in the remaining part of the semester. This should be something you want to take control of. It should be something you see as critical for your success in one (or more) of your other courses. Be explicit about whether the thing you want to change is about changing a: (a) behavior, (b) cognitive process or outcome, (c) motivation, or (d) feeling (emotion/affect).
(5) HOW WILL YOU EVALUATE YOUR SUCCESS? What data do you need to collect to figure out if you have been successful in tackling/addressing that target for change. In addition list 5 self-assessments you would like to redo at the end to self-evaluate your change.
Weekly Self-regulated learning assessment
1. Week 1
My strengths are knowing to creating goals and finding the correct adjustment to correct the problem.Through the report, the scores of planning, information management strategy and debugging strategies are relatively high. Personally, I am used to setting goals and planing before I started to learning, and I am satisfied with the good performance in organizing and engage in learning information more efficiently during the process. I also focu ...
The document discusses the 12 Week Year approach to periodization and goal setting. It argues that periodization can be applied beyond just training to other areas of life to focus on critical factors that drive success. The 12 Week Year defines important actions to take in the short-term to achieve long-term objectives. It is a structured approach that changes how people think and act, with the understanding that results are a manifestation of thinking and actions which are driven by underlying thinking.
This training was created to build a stronger foundation for not just Kyani, but for all of network marketing. This is Day One of the training. This training focuses on MINDSET.
This document provides an overview of a seminar on setting objectives and performance. The seminar aims to have participants experientially examine objective setting and create their own objectives for the coming academic year. Participants are split into trios to share and coach each other on their objectives using the GROW model, focusing on goals, current reality, options, and commitment to executing their objectives. The document outlines the SIMple model of setting objectives, emphasizing that objectives should be specific, important, and measurable. Participants then take 10 minutes to draft their own objectives using this model before getting feedback from their trios.
This document is from a book about developing single-minded focus. It discusses the importance of focus and committing to the process of improving focus. Focus helps with goal clarity, efficiency, and avoiding distractions. To develop focus, it is important to first take a step back to understand the big picture before narrowing in on specific, smaller steps. Committing to the process is also key, as developing focus takes gradual improvement over time rather than instant perfection. The document provides tips for making the process simple and enjoyable through lowering expectations and celebrating small, measurable changes.
3. How the Subjective Unit
of Discomfort Scale (SUDS) Works
The Subjective Unit of Discomfort Scale (SUDS) illustrated on the next page helps
you to visualize both your Performance Level and Discomfort Level whenever you
attempt through self-discipline to change behavior or habits. The horizontal scale
measures the amount of discomfort you feel when you try to be disciplined.
The numbers on both the horizontal and vertical scales advance in groups of ten.
The numbers that run vertically help you to determine your Performance Level –
how well you performed in breaking a habit or behavior.
The numbers that run horizontally along the bottom of the chart indicate your
Discomfort Level. Ideally, you will score in the 30 to 40 range on the horizontal
scale. That means you are in your Maximum Productivity Range. If you score more
than 40 on this scale, your discomfort intensifies, and you start using avoidance
behaviors. At that point, you’re getting less done.
Move into the 50 to 60 range and you feel a great deal of Pain. Between 60 and 80,
you encounter Burn-out. And a SUDS level below 30 allows you too much pleas-
ure, and as a result, you don’t push yourself.
How do you get your SUDS to a level that helps rather than hurts? Kerry L.
Johnson discusses three techniques on session three of this program. That’s where
you can refresh your memory about SUDS as well.
3
4. 4
Figure A. Notice that when you can get your Discomfort Level between 30 and 40,
you are also able to hit the peak of your Motivation Range. If your Discomfort Level
falls below 25 or goes above 40, your motivation to take action rapidly drops off.
100 ______________________________________________________________
90 ______________________________________________________________
80 ______________________________________________________________
70 ______________________________________________________________
60 ______________________________________________________________
50 ______________________________________________________________
40 ______________________________________________________________
30 ______________________________________________________________
20 ______________________________________________________________
10 ______________________________________________________________
0 ______________________________________________________________
0 10 20 30 40 50 60 70 80 90 100
Motivation
Range
DISCOMFORT LEVEL
Subjective Unit of Discomfort Scale
5. BIODOTS and Your Emotional State
Figure B. Remember that the colors listed on this chart are approximations and
that the interpretation of stress levels is generalized.
How to Use the BIODOTS
5
BIODOTS are quick-acting, accurate thermometers that monitor blood flow and
thus indicate possible stress. They are small circles of micro-encapsulated choles-
teric liquid crystals of a thermal range gauged to variance in skin temperature,
invented by Robert H. Grabhorn in Indianapolis, Indiana, in 1977.
Non-toxic and completely safe for external body use, today BIODOTS are sold in
107 countries worldwide. Contained in your program materials are a package of
BIODOTS and a color indicator card. It is recommended you place a BIODOT in
the gentle dip between your thumb and forefinger (See Figure C. below). This
affords easy monitoring, and this spot is naturally protected from undue abrasion.
Most likely your BIODOT was black when you put it in place. Soon, it will turn a
color. By matching the BIODOT’S color to the same shade on the indicator card,
you can determine your general emotional state.
BIODOTS are a versatile tool for those con-
cerned with controlling daily stress. By
simply observing the BIODOT, you can
immediately tell if your system is reacting
adversely to a stressful situation. If so, you
can take steps to reduce stress by engaging
in any of the recommended relaxation tech-
niques, such as deep breathing, meditation,
taking a break from work, etc. Figure C. For best results, position
the self-adhering BIODOT as shown.
B I O D O T S
Color Body Temperature Emotional State
6. Figure D. Pursuant to creating your own Rewards and Reinforcers Worksheet (on
the next page), we’ve completed this one for you to show you how it’s done. This
Worksheet works in conjunction with the Behavioral Contracts.
How to Use the Rewards and Reinforcers Worksheet
In the example above, Joe Everyguy listed 14 of his favorite activities. Some may be favorites of
yours. In compiling your own list, consult this Worksheet as a guide and memory-jogger.
Some of the activities Joe listed take place during his working day, such as consuming coffee or tea,
and eating his favorite foods over lunch. Others are leisure-time activities. He ranked his activities
on a scale of 1 to 10, depending on their importance to him. Just because an activity was a favorite
of Joe’s didn’t necessarily mean it required a lot of time. He likes to play tennis very much, for
instance (a 10 on the Importance Scale), but he doesn’t have to play too often (3 hours a month).
The Measurement column shows how many hours are devoted to the activity, and the Frequency
column shows how often. You need all this information to determine what rewards you want to
offer yourself to reinforce the behavior you are seeking.
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Activities Importance Measurement Frequency
Watching television 3 3 hours weekly
Listening to the radio 1 half an hour weekly
Cup of coffee, tea 5 1 hour weekly
Being alone 1 half an hour weekly
Reading newspapers, magazines, books 10 2 hours weekly
Exercise—jogging, spa, aerobics 10 5 hours weekly
Hobbies—sewing, stamps, etc. 2 2 hours monthly
Long baths or bubble bath 4 1 hour weekly
Eating favorite foods 8 4 hours weekly
Going to movies, plays, concerts 8 3 hours monthly
Sports—tennis, golf, bowling 10 3 hours monthly
Going out for dinner 9 3 hours weekly
Going to sporting events 8 5 hours 4x a year
Drives in the country 5 1 hour 6 x a year
Rewards and Reinforcers Worksheet
7. 7
Activities Importance Measurement Frequency
Rewards and Reinforcers Worksheet
WORKSHEET NUMBER ONE: In figure D, on the previous page, you saw a par-
tially completed version of this Worksheet, and you learned how to use it. The
Worksheet above is for your personal use. If you wish to keep your Progress Guide
intact, make photocopies of this page.
8. Outcome Worksheet
Goal Cost When
1 750iL BMW $75,000 12/2004
2 Midsummer vacation in Europe $5,000 6/2004
3 New rental property $80,000 3/2004
4 Achieve top sales of year award $150,000 commissions 12/2004
HOW ATTAINED By making more sales.
Current activity level: 2 phone calls/day – 1 booked appointment
every 2 days -1 appointment every week-1 sale every 2 weeks.
Current averages: 1 sale - $250 commission – 2 appointments – 5 booked appointments –
20 calls. Extra activity needed to achieve objectives by date desired: 10 calls/day –
2 booked appointment/day – 1 appointment/day – 1 sale every 2 days –
2 sales/week - $2,000/month ($1,500 more than I’m making now!)
Figure E. We thought you’d like to see how the Outcome Worksheet looks when it’s
completed, before completing your own on the next page.
How to Use the Outcome Worksheet
The Outcome Worksheet helps you visualize your goals. They become more real
when you put them into writing. And under the “How Attained” section, you can
break your large goals into daily, weekly, or monthly portions, thus making it easier
for you to maintain the desired level of self-discipline.
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9. WORKSHEET NUMBER TWO: On the previous page, you saw a completed
example of this Worksheet. This one is for you to complete. If you wish to keep
your Progress Guide intact, feel free to photocopy this Worksheet.
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Outcome Worksheet
Goal Cost When
1
2
3
4
5
6
HOW ATTAINED
11. How to Use the Four-to-Six Week
Behavioral Contract
On the adjacent page, you see a completed version of the Four-to-Six Week
Behavioral Contract. This is an agreement you make with yourself to bring about
needed changes on a regular basis for increased overall performance.
The “If” column is the portion of the contract devoted to detailing exactly what you
plan to achieve to support the goals you established in the Outcome Worksheet.
These are target behaviors you want to be more self-disciplined about. And they
are ones you believe will help you get what you want – the items you listed under
the Goal column in the Outcome Worksheet.
The Behavioral Contract we’ve completed as an example (See next page) is devoted
to attaining selling objectives. However, you can complete a contract on almost
anything – quitting smoking, losing weight, saving money – the list is endless.
The “Then” column is for listing the reward you plan to give yourself. Consult your
own completed Rewards and Reinforcers Worksheet to select a reward. Choose any
reward you’ve rated at least a 6 on the Importance Scale.
Notice that each targeted behavior in the “If” column represents a daily activity,
and the reward under the “Then” column represents a daily reward. Now, if you
meet your daily objective for each week, you deserve a bonus. List it in the space
devoted to “Bonus” and be certain it is something that is not only rewarding, but
one that also reinforces your goals for the future.
The “Control” section establishes the penalty you’ll invoke against yourself if you
don’t meet your goals – sort of a negative enforcer.
Select a partner to check up on you. This person should be supportive of you and
your goals. List the “Partner” in the space provided and date the agreement. For
more details, listen again to session Nine of this program.
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12. 12
Figure F. Joe Everyguy made a contract with himself to achieve his goals. Notice
that the rewards he listed for each “Then” entry are picked up directly from Joe’s
completed Rewards and Reinforcers Worksheet (See Page 6).
BONUS: If I achieve my goal each and every day of the week for contacts, booked
appointments, and face-to-face appointments, then my wife and I can
attend a sporting event.
CONTROL: My wife will meet with me every day to discuss my goal activity and
help me keep track. I will give $200 to my wife for security. If I give
myself a reward without earning it, or fall off the program before 6
weeks are completed, she may spend the $200 as she pleases.
Goal Achiever: Joe Everyguy
Partner: Mary Jones-Everyguy
This contract will be reviewed on (date): August, 26, 2003
IF I make 3 contacts each day
IF I book 1 appointment each day
IF I go on 1 appointment each day
THEN I will go out for dinner twice
this week (3 hours).
THEN I can read my favorite book for
25 minutes each weekday night
(2 hours weekly).
THEN I can exercise one hour each
weekday morning or evening
(5 hours).
Four-to-Six Week Behavioral Contract
EFFECTIVE DATES: From July 9, 2003 To: August 22, 2003
13. Four-to-Six Week Behavioral Contract
EFFECTIVE DATES: From To:
13
BONUS:
CONTROL:
Goal Achiever:
Partner:
This contract will be reviewed on (date):
IF
IF
IF
THEN
THEN
THEN
WORKSHEET NUMBER FOUR: Here’s a blank version of the Four-to-Six Week
Behavioral Contract. Instead of filling it out in this Progress Guide, you may wish
to make a few photocopies and use them for your needs. You can have several con-
tracts with yourself going at the same time.
14. 14
Four-to-Six Week Behavioral Contract
EFFECTIVE DATES: From To:
BONUS:
CONTROL:
Goal Achiever:
Partner:
This contract will be reviewed on (date):
IF
IF
IF
THEN
THEN
THEN
WORKSHEET NUMBER FIVE
15. Current Goal-Oriented Activity Assessment*
As succinctly as possible, list what your goal is. _______________________________
_____________________________________________________________________
_____________________________________________________________________
For each of the periods listed, what are you now doing to meet your goal?
(Note: Depending on your goal, you may not need to fill each blank.)
Hourly _______________________________________________________________
Daily _________________________________________________________________
Weekly _______________________________________________________________
Monthly _______________________________________________________________
WORKSHEET NUMBER SIX: This Worksheet helps you determine the activities
you are currently engaged in to meet your goal(s). You may make such an assess-
ment for each goal you now have.
How to Use the Current
Goal-Oriented Activity Assessment
This is a rather straightforward device to help you ascertain exactly what it is that
you are now doing to meet your goal(s). You can use this Worksheet to target such
behaviors as (1) improving on tardiness; (2) increasing your reading; (3) improving
your child-rearing abilities; (4) eliminating procrastination from your life; (5) los-
ing weight; or any current goal-oriented activities.
*Editor’s Note: In the audio portion of this program, Kerry Johnson refers to this
Worksheet as the Activity Level Worksheet.
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16. 16
Figures G, H: Here are examples of two partially completed Weekly Activity Logs, one devoted
to reading more, and the second to being more organized about making and keeping appointments.
It’s easy to see that the Weekly Activity Log has been designed to be quite flexible and allows you to
determine all column headings.
17. Weekly Activity Log
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WORKSHEET NUMBER SEVEN: Here’s a blank version of the Weekly Activity Log. See the previ-
ous pages for two examples of how to use this Worksheet. Don’t feel limited to listing only one
activity a day. Nor should you feel each day must show some activity. Actually, these matters will be
decided by the subgoals into which you broke your major goal.