4.16 pathway worksheets - hope for healing · in addition to working on a weekly smart stepping...

Pathway to Happiness: A Wellness Tool Kit

Worksheets

You are good enough. You have worth and deserve love. If you don’t currently believe these fundamental truths,

let’s do something about it.

By Linda Bjork

Photo by Annie Spratt (Unsplash)

TheseworksheetsareintendedtobeusedinconjunctionwiththeworkbookPathwaytoHappiness:AWellnessToolKit.

PathwaytoHappinessisapatternofsimple,repeatedstepstoretrainourmindsYouaregoodenough.Youhaveworthanddeservelove.Thisistruerightnowasyouare,butnoteveryonebelievesit.Thesefundamentaltruthsmightfeelathousandmilesfromreality,butitissaidthatajourneyofathousandmilesbeginswithasinglestep.PathwaytoHappinessisdesignedtohelpyoutakethatfirststep,andthemanystepsthatfollow.Retrainingthemindtohealandbelievethatyouaregoodenoughisaprogressivejourneyoffollowingapatternofsmallsimplestepsrepeatedoverandoveragain.Thestepsare:Step1–selectanoverarchinggoalorobjectivetoworkonforthenext5weeks.Step2–chooseweeklySMARTgoalstoprogresstowardthelargergoal/objectiveStep3–breakSMARTgoaldownintodailySMARTactionstepsStep4–buildpositivehabitsbyestablishingamorningandeveningroutineStep5–returnandreporttoamentor/friend/accountabilitypartner/coachStep6–repeatsteps2-5eachweekfor5weeksStep7–evaluateprogressandsetanewgoalorobjectiveforthenext5weeksWe’llgiveanexampletoseehowthismightwork,buttherearemanyoptions.Step1-selectanoverarchinggoalorobjectivetoworkonforthenext5weeksJillisreadytobeginherownPathwaytoHappiness.Atthemoment,Jillcan’tthinkofaspecificgoalthatshe’dliketoaccomplishwithinthenext5weeks,butsherealizesfromherinitialself-evaluationthatshedoesn’tlikeherselfverymuch.Shedecidesthatshewantstolearntolikeherselfbetter.Fortheobjective,shewrites“Iwanttoimprovemyrelationshipwithmyself.”Step2–chooseweeklySMARTgoalstoprogresstowardalargergoal/objectiveJillwillselectatleastonespecificSMARTgoaltocompletethisweekthatwillhelphertoworktowards achieving her larger goal or objective. SMART stands for SPECIFIC, MEASURABLE,ATTAINABLE,REALISTIC,andTIMELY.TohelpherchooseaSMARTgoal,shenoticesthatthere’sa“ToolsbyTopics”list inbackofthiswellnesstoolkitandreadsthroughthetoolsundertheheading“Buildingself-esteem/improvingandstrengthening.”There’sanotherheadingthatsays“Overcomingnegativeself-talk/relationshipwithself”withanotherlistofsuggestedtools.Bothoftheseseemliketheymightbeusefulinlearningtolikeherself.Shereviewsthelistoftoolsunderthoseheadingsandselectsafewthatshelikes.Shereviewsthosesectionsinthebookto

remind her what they mean and how to do them. She kind of likes the idea of positiveaffirmationsanddeclarations;selftalk;2minutedistraction;successlists;calibrateyourbody;smiling-evenifyoudon’tfeellikeit;embracewhatyoulove;andserviceandcompassion.Thosethingsseemlikesomethingshecoulddo,butshedoesn'twanttofeeloverwhelmedbydoingtoomanynewthingsatonce.JillchoosespositiveaffirmationsforherfirstSMARTgoal.Simplywriting“positiveaffirmations”forhergoalisn’tspecificenough.ShewillwritehergoalintheformofaSMARTgoal.ShewillmakeitSPECIFIC,MEASURABLE,ATTAINABLE,REALISTIC,andTIMELY.TomakeitSPECIFIC,shechoosestoselect5positiveaffirmations,print themoutandhangthemuponherbathroommirror.Bychoosingaspecificnumber,JillalsomadehergoalMEASURABLE,it’snotopenended,sheknowsexactlywhenshe’scompletedhergoal.Sincethegoalissmall,Jillknowsthathergoalis ATTAINABLE, it is something that she has control over, and she knows that her goal issomethingthatshecanREALISTICALLYcomplete.Andsinceshehasaspecifictimedeadlineofcompletinghergoalduringthisweek,hergoalisalsoTIMELY.Step3-breakSMARTgoaldownintodailySMARTactionstepsEachdayJillchoose1smallactionstepthatwillleadtowardherreachinghergoalofselecting5positiveaffirmations,printthemoutandhangthemuponherbathroommirror.Onday1heractionstepwastosimplyreadthroughthelistofaffirmationsinPathwaytoHappinessandthinkaboutthem.Day2heractionstepwastolookonlineandseeadditionalexamplesofpositiveaffirmations.Onday3,heractionstepwastocompilealistofaffirmationsthatshelikes.Onday4,heractionstepwastonarrowdownthatlistto5.Onday5heractionstepwastoprintacopy of them and tape them on her bathroommirror. Does that sound easy? Good. It’ssupposedtobe.Thedailyactionstepscanbesmall,maybetakingonlyafewsecondsorafewminutes(orlongerifyou’dlike),butitissomethingthatyouactuallycommittodoing.Step4–buildpositivehabitsbyestablishingamorningandeveningroutineInadditiontoworkingonaweeklySMARTsteppingstonegoal,thePathwaytoHappinessplanistobuildpositivehabitsbyestablishingamorningandeveningroutinethatyoudoatleast5daysaweek.Choosethingsthatwillhelpyouprogresstowardsyourgoal/objective.Theitemsonthemorningandeveningroutineneedtobesimplethingsthatyoucanalreadydo,butperhapsneedaremindertoactuallydothem.Thisisalsoanopportunitytogiveyourselfcreditforthegoodthingsyouarealreadydoing.Depending onwhere you’re at emotionally, just getting out of bed in themorning can be achallenge.Inourexample,we’llsaythatJillisinaroughspotandgettingoutofbedandgettingdressedandreadyforthedayareachallengeforher,butshe’sdoingit.Soforthefirsttwoitems

onhermorningroutineshechoosestogetoutofbed,andtogetdressedandreadyfortheday.Thoseareexcellentitemstoputonhermorningroutinelistandcelebratethosedailysuccesses.Forherthirditemshechoosestocalibrateherbodybystandingtallwithherchinup,smileon,shouldersback,handsrelaxedatherside,andfeetfacingforward.Shewillholdthatposefor60secondsthengoaboutherday.Morningroutinecomplete.Forhereveningroutine,Jillchoosestobrushherteeth,write2sentences(ormore)inherjournal,andtake5slow,deepbreathsbeforegoingtobed.Shefeelsconfidentthatshecandothesethingsconsistently.Onedayatatime–EachdayJilltriedtocompletethethreeitemsinhermorningroutine,thenchoseonesimpleactionstepthatwouldhelpherworktowardherSMARTgoalfortheweek,thenintheeveningshetriedtodothosethreeitemsinhereveningroutine.Shechosethingsthatwouldn’ttakealotoftimebecauseshedidn’twanttobeoverwhelmedwithalotofextraexpectations.Step5–returnandreporttoamentor/friend/accountabilitypartner/coachJillhadtalkedtoherfriendAmandaatthebeginningoftheweekandletherfriendknowthatshewasworkingonimprovingherself.JillaskedAmandaifshewouldhelpherbeaccountablebyallowinghertoreporttoherinaweekwhetherornotshehaddoneit.AmandawasdelightedtohelpherfriendandtheyagreedthatJillwouldtextAmandaat8:00onSundaynightwitheitherthemessage“Ididit”or“Ididn’tdoit,”buteitherway,shewouldsendatexttoAmandaonSundaynight.Whathappenednext-Eventhoughthisplanseemedeasyenough,Jillfoundthatinthedaytodayapplication,shedidn’tdoaperfectjob.Sometimessheforgot,sometimesshejustdidn’tfeellikeit,butshereallydidtrytodoitmostofthetime.Asshelookedatherchartattheendoftheweekshesawalotofcheckmarks,butshealsosawsomeemptyspaceswhereshedidn’tdoit.Inthepast,shemighthaveberatedherselfforthoseemptyspacesandgivenup,butasshemarkedthe“Measuringweeklysuccess”sectionatthebottomofthepage,shefoundthatalthoughshedidn’tfollowthroughperfectly,shereallydidhavesomesuccessesandshemadesomeprogress.Progress,notperfectionPleasenoticethatyoudon’tneedtobeperfect,justprogressing.It’snota“failure”ifyouforgettodothosethingsonyourmorningandeveningroutineacoupletimes.Norisita“failure”ifyoudon’treachaweeklySMARTgoal.It’sokay.Justkeeptryinganddoyourbest.Thisisn’taboutperfectionversusfailure,it’sabouttakingactionandmakingprogress.

Example:Jill’sweeklyprogresschartsample–Week1

Overarching goal or objective (5 weeks) I will improve my relationship with myself/like myself Related SMART goal for this week I will choose 5 positive affirmation statements and post them I will report to _Amanda__ on (day/time) Sunday 8PM Daily action step to achieve goal Completed

Read through affirmation examples in Pathway to Happiness. X

Search online for examples of positive affirmations X

Compile a list of affirmations that I like and seem to apply to my situation X

Narrow list down to 5 X

Print off a copy and tape them on my bathroom mirror X

Morning routine M T W Th F Sa Su

Get out of bed X X X X X X X

Get dressed and ready for the day X X X X X X

Calibrate body (chin up, smile on, shoulders back, etc.) for 60 sec X X X X X

Evening routine M T W Th F Sa Su

Brush teeth X X X X X X X

Write 2 sentences (or more) in a journal X X X X X

Take 5 slow, deep breaths X X X X X

Measuring weekly successes – I did it! Success!

I completed at least one action step (or more) towards reaching my goal. X

I achieved my SMART goal for the week. X

I completed my morning routine 5 times (or more) this week. X

I completed my evening routine 5 times (or more) this week. X

I “returned and reported” to my accountability partner/ mentor/ coach X

Step6-repeatsteps2-5eachweekfor5weeksJillwillfollowthesamepatternofchoosinganotherweeklySMARTgoaltoprogresstowardherobjectiveofimprovingherrelationshipwithherself.Tohelphergetideasforanewgoal,shegoesbacktothatlistshemadeearlierandlooksattheothertoolsthatmighthelpherinherobjective.Shechoosestoworkonherself-talk.Ifshejustwrites“workonself-talk”ashergoal,thereisgoingtobeaproblem.Chancesarethatshewillnoteliminateallnegativeself-talkwithinaweekandmightgetfrustratedandwanttogiveup.Itneedstobere-writtenasaSMARTgoalthathassomeaspectthatisachievablethisweek.Itneedstobewritteninawaythatleadstosuccess,notfailure.Shethinksofawayitmightbemeasurableandsuccessful.Shechoosestowritethegoalthisway:Iwillusetoolstocombatnegativeself-talkatleast5timesduringtheweek. Bywriting it inthiswayhergoal isnowSMART(SPECIFIC,MEASURABLE,ATTAINABLE,REALISTIC,andTIMELY).Fortheactionstepstoachievethatgoalshelistsvariousthingsshecantrytodistractherselfforatleast2minutestostopthecycleofruminatingnegativeself-talk.Shelistsoptionsofsingingasong,readingthroughthe“Iam”statementsinthebook,repeatingpositiveaffirmations,andcalibratingherbodybystandingupstraightwithchinheldhigh,smileon,shouldersback,handsrelaxedathersides,andfeet facingforwardandholdingthatposefor60seconds. She’ll trydifferentthingstoseewhatisthemosteffectiveforher.Ifsomethingdidn’twork,shecantryagainortryadifferenttacticnexttime.Hergoalwastotry.Evenifsheisn’tperfectateliminatingallnegativeself-talk,byreachinghergoal,shewasatleastabletowinthatbattle5timesduringtheweekandshecanbuildonthatsuccess.Jillalsochoosestoadjusthermorningandeveningroutine,sinceshenowhasanewtoolshecanuseeachday.Shehasalistof5positiveaffirmationstatementsbecauseshesuccessfullycreatedonelastweek.Shechoosestomodifyhermorningroutinebyreplacing“gettingoutofbed”withrepeatingherpositiveaffirmations3times.Shealsochoosestomodifyhereveningroutinebyreplacing“brushingteeth”withrepeatingherpositiveaffirmations3timesbeforebed.Therestofthemorningandeveningroutineitemsshekeepsthesame.Step7–evaluateprogressandsetanewgoalorobjectiveforthenext5weeksAftercontinuingthisprocessfor5weeks,Jilldoesaself-evaluationtomeasureherprogress.Sheisdelightedtonoticethatshehasmadesomeimprovement.Sheeitherselectsanewobjectiveorchoosestocontinueworkingonthesameone,orperhapsbynowshehasaspecificgoalinmindthatshe’dliketoaccomplishandshe’sreadytobeginthenext5-weekcycle.ThefollowingpageshowsacopyofJill’ssecondweeklyprogresschart.

Example:Jill’sweeklyprogresschartsample–Week2Overarching goal or objective (5 weeks) I will improve my relationship with myself/like myself Related SMART goal for this week I will use tools to combat negative thinking at least 5 times I will report to _Amanda__ on (day/time) Sunday 8PM Daily action step to achieve goal Completed

Read and review options of tools to combat negative thinking in Wellness Tool Kit X

Write and print out a reference list of tools X

Notice when I have negative thoughts about self X

Try using the tools if I catch myself having negative thoughts about self X

Repeat positive affirmations 3 times X X X X X

Get dressed and ready for the day X X X X X X X

Calibrate body (chin up, smile on, shoulders back, etc.) for 60 sec X X X X X

Write 2 sentences (or more) in a journal X X X X X

Take 5 slow, deep breaths X X X X X

Choosingamentor/friend/accountabilitypartner/coachWorkingwithanotherpersonprovidesaccountabilityandgreatly improvesyour likelihoodofsuccess.Studiesshowthatknowingthatyouwillbereturningandreportingtosomeoneataspecifictimeonaspecificdaycanincreasethechanceofsuccessfrom10%upto95%.Enlistthehelpofaprofessionaloratrustedfriendasanaccountabilitypartnerormentor.Picksomeoneyoucantrusttoholdyoutoyourveryhigheststandard.Setadesignatedtimetoreturnandreporttoherorhim.Allowthismentororfriendtohelpyoumakeaplanofactionstepsandfollowupbyreturningandreportingtoyourmentororfriendonaregularbasis(dailyorweekly)throughtexting,email,phonecall,orvisit.

Anotetomentors:Thetimecommitmentforanaccountabilitycoachormentorisafewsecondsadayand/orafewminutesaweek.Amentordoesnotacceptresponsibilityforanotherperson’semotionalstateorfortheirdecisions.Amentorisnotapseudoprofessional.Anaccountabilitypartnerormentor’s job is simply toprovide regular accountability and followup. Amentorshouldnotask,“HowcanImakeyougetbetter?”or“HowcanIsolveyourproblems?”Amentorshouldask,“HowcanIsupportyouasyouworktowardsyourgoals?”

Anotherexample:Joechoosesanoverarchinggoalofdeclutteringandimprovingorganizationinhis life. Forhisweeklygoalhedecidestocleanoffthenightstandnexttohisbed. Forhismorningroutine,Joedecidedthathe’dliketomakehisbed,saypositiveaffirmationstatementsandgoforawalkeachmorning.Thenintheeveningbeforebedhewantstorepeathispositiveaffirmationstatements,writedown5thingshe’sgratefulfor,andmeditatefor10minutes.Joehas a chart tomarkdownwhetheror nothe’s done these things, but he knows that havinganotherlayerofaccountabilitywillhelphimstayontrack.

JoehasafriendnamedMarkthathetrusts.JoeshareshisgoalswithMarkandasksifhe’swillingtohelphimbeaccountable.Joefeelslikeheneedssomedailysupporttohelphimdevelopnewhabits.TogethertheydecidethatthebestplanfortheirbusyschedulesisforJoetosendatextsaying“Ididit”toMarkeachnightat9PMtosayhecompletedhismorningandeveningroutinefor the day and that he spent at least 15 minutes working on his goal of cleaning off hisnightstand.Markrespondswithasimplethumbsuporcommentlike“goodjob,keepupthegoodwork.”BecauseMarkreallycaresaboutJoe,healsoofferstohelpJoeatthebeginningofeach5weekcycleasheassesseshisprogressandcreatesnewgoals.

WhatifIdon’tknowwheretostart?Ifyoudon’tknowwheretostart,agoodplacetobeginiswithsomethingphysical.Eitheryourphysicalselforthephysicalworldaroundyou.Choosesomethingwhereyoucanseeorfeeladifferenceinashortamountoftime.Thegeneralobjectivemightbetodeclutter,ortogetbetterorganized, or to improve physical health. Review the section under the heading “Physicalwellbeing” or choose an area in your home, car or office to clean and organize. Start withsomethingsmalllikeanightstandtableorasingledrawer.AnotherwaytoselectthenextSMARTgoalistolookaroundyouforunfinishedprojects.Istheresomethingthatyoustarted,buthaven’tcompleted?Whenprojectsarebig,setanamountoftime towork on the project for theweekly goal rather than setting a goal to complete theproject.Forexample,“Iwillworkon_________foranhourthisweek.”Andbreakthegoaldownfurtherintoactionsteps.Ifthegoalistoworkontheprojectforanhour,youcouldcreate3actionstepslikethis,“Iwillworkon________for20minutes.”Keepitsimpleandachievable.Wewantprogressandsuccess.Iftheprojectisn’tfinishedinaweek,simplyrolloverthegoaltothenextweek.Aphysicalgoalmightbetogoforawalk3timesduringtheweekorlearna2minutetaichiformordrink8glassesofwatereachdayfor5daysduringtheweek.Alwaysmakesuretogiveyourselfwiggleroom.Don’tsetagoalthatrequiresmorethan5daysduringaweek.Wedon’twanttofeeloverwhelmedandwe’renotlookingforperfection;we’rejustlookingforprogress.Progressequalssuccess.Please remember to write the goals in a SMART format. Make it SPECIFIC, MEASURABLE,ATTAINABLE,REALISTIC,andTIMELY.TroubleshootingIfyou’renotsucceedinginyourgoals,it’slikelythatthegoalsareeithertoolargeortheyhaven’tbeentranslated intoaSMARTform. Shake itoffandtryagain. Withpractice itwillbecomeeasier.RememberthatSMARTgoalsareSPECIFIC,MEASURABLE,ATTAINABLE,REALISTIC,andTIMELY.Choose weekly SMART goals that can be reasonably completed within a week taking intoconsiderationallyourregulardailyactivitiesandobligations.Rememberthatselectingaspecificnumberoftimesyouwilldosomethingorselectingaspecificamountoftime(orboth)helpsmakegoalsmoreattainable.

Allowyourselfwiggleroom,don’tchoosesomethingthatyouhavetodoperfectlyeverydayinorder toachieveagoal. Ifyouchoosethenumberofdays/timesyouwilldosomething,5 isplenty.Ifyouremembertodoiteveryday,that’sabonus,but5successesinaweekisawesome.Manypeoplestrugglewithaconceptofduality:Ifit’snotperfectthenit’safailure.IfI’mnotperfect,thenI’mafailure.Itisonlyoneortheother,thereisnothinginbetween.Thattypeofthinkingleadstoalotoffrustration,becauseitexpectstheimpossible,andpracticallyguaranteesfailure.PathwaytoHappiness,isnotaboutsettingourselvesupforfailure,itisaboutrecognizing,creating, andbuilding upon success. We are not looking for perfection. We are looking forprogress.Writewhatyou“will”do,notwhatyou“won’tdo”A goal written in negative terms such as “I won’t use negative self-talk” is a recipe fordisappointment.Focusingonwhatwedon’twant,unfortunatelymakesusthinkmoreaboutitanddoitmorefrequently,ratherthanless.Writegoalsthatfocusonwhatyouwantratherthanwhatyoudon’twant.Abettergoalwouldbe“Iwillinterruptnegativeself-talkbyrepeatingmyaffirmationstatements.”Ifyoudiditatleastonetimeduringtheday,markyourchartthatyoudid it. Togoalongwiththatgoal, itwouldbeagood ideato includerepeatingyourpositiveaffirmationsinyourmorningandeveningroutines.Themorepositiveself-talk,thebetter.KeepthingssimpleItemsinthemorningandeveningroutineshouldbeeasyforyoutoaccomplish.Youcaneveninclude things that you’re already doing and give yourself credit for the good things you’realreadydoing.Asyougaininconfidence,youcanupgradeyourchoicesformorningandeveningroutinetobesomethingnew,butstilleasytoachieve.Consistencyisakeytosuccess.Ifit’stoohard, takes toomuch time,oryoudon’t like it, youwon’twant todo it. Therearesomanyoptions,there’snoneedtodosomethingthatmakesyoumiserable.Choosethingsthatwillnotonlymakeyoubetter,butthatyoualsoenjoy.It’sprettysimple,butovertime,thisprocessbringsaboutmagicalinternalchanges.

Moreexamples Thefollowingthreepagesshowadditionalexamplesofweeklyprogresscharts.

Weeklyprogresschartsample-JoeOverarching goal or objective (5 weeks) Declutter/improve organization and order in my life Related SMART goal for this week I will clean off the nightstand next to my bed_________ I will report to Mark on (day/time) each night at 9 PM Daily action step to achieve goal Completed

Spend 15 minutes cleaning off nightstand X

Repeat positive affirmations 3 times X X X X X X

Make my bed X X X X X

Go for a walk X X X X X

Write 5 things I’m grateful for in a gratitude journal X X X X X

Meditate for 10 minutes X X X X X

Weeklyprogresschartsample-AnneOverarching goal or objective (5 weeks) I want to feel happier, I want to love my life______ Related SMART goal for this week Read 50 pages in the Pathway to Happiness workbook_____ I will report to Sandy on (day/time) Sunday at 7 PM Daily action step to achieve goal Completed

Read 10 pages X

Sing along to a positive upbeat song X X X X X

Spend 3 minutes looking at my vision board X X X X X

Write 2 successes for the day X X X X X

Weeklyprogresschartsample-CoryOverarching goal or objective (5 weeks) I want to move forward and regain control_________ Related SMART goal for this week ___Journal to help find the root of the problem (3X) __ I will report to Brenda on (day/time) Saturday at 10 PM Daily action step to achieve goal (up to 3) Completed

Journal and/or energetic conversation X

Pray X X X X X X

Read scriptures X X X X X

Pray X X X X X X X

Write 2 successes for the day X X X X X

TimetobeginyourPathwaytoHappiness

Writeastoryordrawapictureofhowyouseeyourself.Includewhatyouthinkaboutyourself,whatyouthinkaboutotherpeople,andwhatyouthinkotherpeoplethinkaboutyou.Writeastoryordrawapictureofwhatyou’dliketobecome.Includewhatyou’dliketothinkaboutyourself,whatyou’dliketothinkaboutotherpeople,andwhatyou’dlikeotherpeoplethinkaboutyou.Whatwouldyouaccomplishifyoucoulddoanything?Whatwouldyourlifebelike?Whatwoulditlooklike?Whatwoulditfeellike?Whatgoal/objectivedoyouwanttoachieve/worktowardduringthenext5weeks?

______________________________________________________________________________

Initial Self-evaluation Rate yourself on the following statements on a scale of 1 to 10. 1 means “never” or “strongly disagree.” 5 means “sometimes” or “agree” and a 10 means “always” or “strongly agree.”

I like myself. 1 2 3 4 5 6 7 8 9 10

I feel worthy of love and belonging. 1 2 3 4 5 6 7 8 9 10

I present myself with confidence. 1 2 3 4 5 6 7 8 9 10

I feel hopeful. 1 2 3 4 5 6 7 8 9 10

I am resilient. I learn and grow from challenges and obstacles. 1 2 3 4 5 6 7 8 9 10

I smile often. 1 2 3 4 5 6 7 8 9 10

I am positive and appreciative. 1 2 3 4 5 6 7 8 9 10

I do my best. 1 2 3 4 5 6 7 8 9 10

My self-talk is positive. 1 2 3 4 5 6 7 8 9 10

I feel motivated and filled with energy. 1 2 3 4 5 6 7 8 9 10

I feel at peace with myself and those around me. 1 2 3 4 5 6 7 8 9 10

I feel loved, valued and appreciated. 1 2 3 4 5 6 7 8 9 10

I feel connected to a few good people. 1 2 3 4 5 6 7 8 9 10

I love spending time with my family/friends. 1 2 3 4 5 6 7 8 9 10

I serve and lift others. 1 2 3 4 5 6 7 8 9 10

I give genuine compliments to others. 1 2 3 4 5 6 7 8 9 10

I can forgive and let go of hurt. 1 2 3 4 5 6 7 8 9 10

I can identify problems and look for solutions. 1 2 3 4 5 6 7 8 9 10

I feel that my efforts make a difference. 1 2 3 4 5 6 7 8 9 10

I set effective goals and work to achieve them. 1 2 3 4 5 6 7 8 9 10

I feel useful and successful. 1 2 3 4 5 6 7 8 9 10

Weeklyprogresschart1.1Overarching goal or objective (5 weeks) ______________________________________________ Related SMART goal for this week __________________________________________________ I will report to on (day/time) Daily action step to achieve goal Completed

I completed at least one action step (or more) towards reaching my goal.

I achieved my SMART goal for the week.

I completed my morning routine 5 times (or more) this week.

I completed my evening routine 5 times (or more) this week.

I “returned and reported” to my accountability partner/ mentor/ coach

Self-evaluation 1

Rate yourself on the following statements on a scale of 1 to 10. 1 means “never” or “strongly disagree.” 5 means “sometimes” or “agree” and a 10 means “always” or “strongly agree.”

I like myself. 1 2 3 4 5 6 7 8 9 10

I feel hopeful. 1 2 3 4 5 6 7 8 9 10

I smile often. 1 2 3 4 5 6 7 8 9 10

I do my best. 1 2 3 4 5 6 7 8 9 10

Reviewof5-weekunit

Theoverarchinggoal/objectivethatyou’vebeenworkingonforthepast5weeksDidyouachieveyourgoal?Didyoumakeprogresstowardsyourobjective?_______________List10successes/accomplishmentsthatyou’vehadduringthepast5weeks.______________________________________________________________________________

______________________________________________________________________________

ListanyhabitsthatareNOTworkingforyou

______________________________________________________________________________

Listanyhabitsthatareworkingforyou

______________________________________________________________________________

Whatgoal/objectivedoyouwanttoachieve/worktowardduringthenext5weeks?

______________________________________________________________________________

Self-evaluation 2 Rate yourself on the following statements on a scale of 1 to 10. 1 means “never” or “strongly disagree.” 5 means “sometimes” or “agree” and a 10 means “always” or “strongly agree.”

I like myself. 1 2 3 4 5 6 7 8 9 10

I feel hopeful. 1 2 3 4 5 6 7 8 9 10

I smile often. 1 2 3 4 5 6 7 8 9 10

I do my best. 1 2 3 4 5 6 7 8 9 10

Reviewof5-weekunit

______________________________________________________________________________

Self-evaluation 3

I like myself. 1 2 3 4 5 6 7 8 9 10

I feel hopeful. 1 2 3 4 5 6 7 8 9 10

I smile often. 1 2 3 4 5 6 7 8 9 10

I do my best. 1 2 3 4 5 6 7 8 9 10

Reviewof5-weekunit

______________________________________________________________________________

Self-evaluation 4

I like myself. 1 2 3 4 5 6 7 8 9 10

I feel hopeful. 1 2 3 4 5 6 7 8 9 10

I smile often. 1 2 3 4 5 6 7 8 9 10

I do my best. 1 2 3 4 5 6 7 8 9 10

Reviewof5-weekunit

______________________________________________________________________________

Self-evaluation 5

I like myself. 1 2 3 4 5 6 7 8 9 10

I feel hopeful. 1 2 3 4 5 6 7 8 9 10

I smile often. 1 2 3 4 5 6 7 8 9 10

I do my best. 1 2 3 4 5 6 7 8 9 10

Reviewof5-weekunit

______________________________________________________________________________

Self-evaluation 6

I like myself. 1 2 3 4 5 6 7 8 9 10

I feel hopeful. 1 2 3 4 5 6 7 8 9 10

I smile often. 1 2 3 4 5 6 7 8 9 10

I do my best. 1 2 3 4 5 6 7 8 9 10

Reviewof5-weekunit

______________________________________________________________________________

Self-evaluation 7

I like myself. 1 2 3 4 5 6 7 8 9 10

I feel hopeful. 1 2 3 4 5 6 7 8 9 10

I smile often. 1 2 3 4 5 6 7 8 9 10

I do my best. 1 2 3 4 5 6 7 8 9 10

Reviewof5-weekunit

______________________________________________________________________________

I like myself. 1 2 3 4 5 6 7 8 9 10

I feel hopeful. 1 2 3 4 5 6 7 8 9 10

I smile often. 1 2 3 4 5 6 7 8 9 10

I do my best. 1 2 3 4 5 6 7 8 9 10

Reviewof5-weekunit

______________________________________________________________________________

I like myself. 1 2 3 4 5 6 7 8 9 10

I feel hopeful. 1 2 3 4 5 6 7 8 9 10

I smile often. 1 2 3 4 5 6 7 8 9 10

I do my best. 1 2 3 4 5 6 7 8 9 10

Reviewof5-weekunit

______________________________________________________________________________

Self-evaluation 10

I like myself. 1 2 3 4 5 6 7 8 9 10

I feel hopeful. 1 2 3 4 5 6 7 8 9 10

I smile often. 1 2 3 4 5 6 7 8 9 10

I do my best. 1 2 3 4 5 6 7 8 9 10

Writeastoryordrawapictureofhowyouseeyourself.Includewhatyouthinkaboutyourself,whatyouthinkaboutotherpeople,andwhatyouthinkotherpeoplethinkaboutyou.Isthisstory/pictureanydifferentfromtheoneyouwrote/drewatthebeginning?Whatwouldyouliketodonext?Writeastoryordrawapictureofwhatyou’dliketobecome.Includewhatyou’dliketothinkaboutyourself,whatyou’dliketothinkaboutotherpeople,andwhatyou’dlikeotherpeoplethinkaboutyou.Whatwouldyouaccomplishifyoucoulddoanything?Whatwouldyourlifebelike?Whatwoulditlooklike?Whatwoulditfeellike?

Whatwillyoudotocontinueprogressingforward?WouldrepeatingthePathwaytoHappinessprogrambebeneficial?

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stepping out on a new learning pathway

stepping motors - oriental motor · stepping motors...

2-phase stepping...

ie update 4.16

04.pm stepping motor & pm stepping gearmotor · pm stepping...

retie 4.16