Make every month serve you: a 5-step approach to beyond-surface achievement.
Five psychology-backed strategies to integrate self-care, deeper emotional connection, and balance into your goal-setting process.
Over the past months, I have transformed my relationship with goals.
And my definition of goals.
Although my Perfectionist Self is moody, my Healed Self is thriving.
The 5 steps helped me:
respect my own time and make sure I use this resource of mine to serve myself, my body, my mind and my life goals.
establish a nurturing relationship with goals that doesn’t limit me only to develop in my professional life.
keep conscious track of the practices that I want - like really want - to integrate to get closer to my Healed Self.
clarify what holds importance in all areas of my life, offering gentle reminders to take action when the time is right.
HOW TO DO IT? - BACKED BY PSYCHOLOGY
STEP ONE: REFLECT ON THE PREVIOUS MONTH.
Since we are preparing for October, reflect on what happened in September and write/think of 3 takeaways.
Why? Reflecting on past experience engages us in our metacognition (we think about our thinking). You deepen self-awareness, learn from past patterns and move on with intention.
STEP 2: DIVIDE AND CONQUER
Take a piece of paper and separate you goals for the next month in 3 - the professional, the personal, the mind-body-soul.
Start with professional goals and note down:
• important deadlines
• any extra tasks you would like to tick off in terms of your work self (a new course you want to check out? a new boundary you feel like it is missing?)
Why? When you compartmentalize your goals, you reduce your cognitive overload, meaning that you make your brain work better because it works with less. You aliviate your brain from pressure, distraction, and - frankly - disappoinment.
STEP 3: ALIGN YOUR ACTIONS WITH YOUR SELF CARE
Add your goals for your Self:
finish that book I started, book that movement class I have been delaying, consume mindful content (noting down a couple of resources I have been postponing), not spending X time on screens (and some action steps to help me get there), a long walk in nature once a week
and such tiny little goals that will make you just feel better.
Why? When we make minor, achievable commitments, we reinforce a sense of accomplishment and autonomy, also called Behavioural Activation. In a nutshell, we tap into intrinsic motivation, where our personal joy and well=being takes the spotlight over the external.
STEP 4: DIVE DEEPER INTO MIND-BODY-SOUL GOALS.
List the mind-body-soul goals you have:
reconnect to Kid Me once at least, sit in silence for 10 minutes, create something this month, try and integrate breath-work into my morning routine, observe my limiting beliefs with compassionate curiosity.
In comparison to my goals for my Self, my mind-body-soul goals are the practices I want to connect to on a deeper level.
Why? Beyond surface-level achievement unlocked. Emotional growth IS a goal to strive for. And work for. So it does deserve our undivided attention.
STEP 5: KEEP YOUR GOALS VISIBLE
These little paper is your reminder of what you truly want.
I keep mine on my desk. I check it every day or every other day.
I subtly reaffirm my commitment to myself.
Why? Visual Cues, baby! They can not only shape our behavious but MAKE IT altogether!
BONUS: Use the Emotional Tool-Kit.
To truly reconnect to your mind consciousness, body consciousness and soul consciousness, find the tool-kit here.
From my mindful desk to yours,
Katrin