While working with a client, I was reminded of how important it is not only to set goals for yourself, but to also write these goals down. At the beginning of the year, I decided to use a daily habit tracker for myself, what a difference this made for me implementing new habits consistently. Each day I check off the boxes of the goals and habits I attain each day. Some days I check them all off, and some days I only check one off. None of us are perfect, and in my opinion we should not be striving for perfection. What is important is showing up for yourself every day in a consistent manner. When I see the week unfolding and see those check marks grow, it motivates me to continue with the daily habits I am implementing. Examples of daily habits that I may track: 15 pushups, 100+ounces of water, meditation, no dessert, 10k steps, gratitude journaling, yoga, no food after 8pm. Below is an example of a habit tracking handout. Customize it to work for YOU! I have also found daily habit trackers to be available in most daily calendar planners.
At the start of each year my husband and I both take time on January 1st to write down our intentions for the upcoming year. We then share these intentions with each other and purposely keep these handy so we can see and read them throughout the year, We have found this to be important because as we all know, life gets busy as we move from day to day, week to week, month to month quickly, and creating and sticking to new intentions and achieving our goals is challenging. When I can see and read these from time to time, it is a good reminder for me throughout the year. Writing goals provides clarity and focus. Dreams and thoughts in your mind become real, tangible items to achieve. Seeing this goals written down and reflecting on them regularly reminds us to stay on track.
Throughout my coaching experience I have been taught the concept of implementing SMART goals. SMART is an acronym for: Specific, Measurable, Achievable, Relevant, Time-bound. Following SMART goals generally increases the likelihood of success. They are used to help set and guide goal setting. This is another example of how writing helps to support us in achieving our goals. In order to understand our progress in achieving a goal, it is important to write down and track our efforts.
Lastly, but not least important is journaling. This may mean different things for different people. I encourage gratitude journaling for my clients to enhance mindfulness. Some days we are down in the dumps, life happens and it it is not always in our control. I have found that starting and ending my days journaling about gratitude shifts my perspective. Even when we feel like we did not accomplish what we wanted in the day or are feeling sorry for ourselves, taking a moment to write down a couple of sentences of what you are grateful for goes a long way. It may be as simple as saying you are grateful that you woke up today. You are grateful you have a roof over your head. You are grateful for your pets and family. You are grateful to be able to move your body. Feel free to use these gratitudes when you journal, and play around with gratitudes that are specific to you as well! Journaling opens our creative pathways and provides a space for self expression. It also may help to reduce stress, anxiety, and depression. By reflecting on our thoughts and feelings, we may find a deeper understanding of what motivates us and what our behavior patterns are. Aim for daily journaling, even if just for a few minutes each day. Choose a time and place when you feel relaxed and can focus on writing without distractions. Journaling is not supposed to be perfect, or striving for an A, it is more about honesty and self expression. I enjoy writing in a particular journal that I purchased at a local bookstore. Taking just a few moments each day in reflection has supported me to grow even more on my health journey.
