Tag Archives: goals

Making and Achieving New Year’s Resolutions

Posted by: Coretta Rego, MA, RP, CCC on December 20, 2019 11:59 am

The hustle and bustle of the holiday season will soon give way to thoughts and plans for the new year. Many of these discussions will invariably touch upon the changes that people plan to make when January arrives. This might include lifestyle changes, like eating better and exercising more, learning how to better manage one’s money, or a desire to pick up a new hobby. Regardless of how we choose to do so, a new year often presents us with an opportunity to reinvent ourselves.

While any day of the year that we choose to make changes to help us live a happier and healthier life is a good day to start, the dawn of a new year is particularly promising. While many a joke has been made about the success (or lack thereof) of new year’s resolutions, many people do find success with making and sustaining changes at this time of year. What sets these people apart from those of us who may be less successful with our new year/new us plans? Much of it comes down to having a plan.

Step 1: Make a resolution

If you are considering overhauling an area of your life in the new year, I would encourage you to start by picking one area. We often overwhelm ourselves by picking too many things to do at one time and it becomes hard to sustain all changes simultaneously. Instead, start with one change. As you start to see success and have been able to maintain this, you can add on another change. The confidence and adrenaline that you experience as a result of succeeding with your first change will build momentum for the next one. Success builds success!

Step 2: Make a plan

Success in any area of life is rarely due to luck, and more due to planning and ongoing hard work. This holds true for whether you are learning to dance, losing weight or building an empire. The reason many of us are unsuccessful with our new year’s resolutions is because we often come up with well intentioned ideas but do not give much thought as to how we will implement them. When we then encounter a challenge with our idea, we do not know how to overcome it, and we often give up.

As an example, let’s look at a frequently cited new year’s resolution: losing weight. Despite how many people cite this as a resolution and the amount of services catered to helping people with this, many (not all) still struggle with accomplishing this goal. The difference between those who succeed and those who struggle is not simply a matter of will power. Having a plan for how to modify your life so it becomes more conducive to losing the weight is an important step towards achieving a positive outcome. Furthermore, the more detailed the plan, the greater the likelihood of success

Plan A: Lose weight. Eat heathier. Exercise more.

Plan B: Lose weight. Eat healthier. In lieu of buying lunch from a fast food place during the work week, pack a home-made lunch which includes fruit as snacks. Meal prep with a friend every Sunday evening to avoid it feeling like a chore. Exercise 3x during the work week. Join the gym at work so that exercising can be done before or after the workday to reduce the likelihood of a missed workout.

While the intended end result is the same, the person who made the second plan is more likely to be successful because they have given thought to how they will implement this plan in their life, including considering potential obstacles and coming up with ways to counter them. It is important to note that plans don’t need to be extravagant, they just need to be specific to how you live your life.

Additionally, when making your plan don’t overlook all the things that you might already be doing that can help you meet your goal. By doing more of these things (or doing them more frequently) change is less overwhelming. For example, perhaps you already bring a homemade lunch to work every day but buy snacks which is where you succumb to the unhealthy options. By packing additional items to your lunch which you already spend time making, it is easier to make a healthy choice when the 3pm craving hits.  Your plan should make you feel empowered and should build upon good things you are already doing.

Step 3: Pace yourself

You have 365 days (and not just until January 31st) to make it your new reality. Be kind to yourself when you stray from the plan. Be patient with yourself when you experience a setback. Celebrate when you achieve smaller milestones as you get closer to the goal.

Happy New year! Happy New(er) You!

Coretta Rego, MA, RP, CCC




*The views expressed by our authors are personal opinions and do not necessarily reflect the views of the CCPA

Building the Practice of Your Dreams

Posted by: Doc Warren on May 6, 2019 11:50 am

Having consulted with folks from around the globe about building a practice of their dreams I have learned many things. First, dream practices vary greatly from person to person, which is great for the dreamer and the client as it allows for such a wide array of options. Second, funding opportunities vary globally, regionally, and locally so it is a sound practice to investigate options that may be unique to your particular area as no one expert can know it all. In some cases, a town may have money available should you qualify. Third, there are people who are willing to spend a great deal of money buying gimmicks and even more people willing to sell them. Please be sure to do your own homework to help you decide before you buy. Much of what is being sold can be found for free with just a little legwork.

A case in point is that of sample documentation. There are tons of places that are happy to charge you upwards of $1500 or more for a set of sample documentation but you can view and print free versions at sites as well. https://www.docwarren.org/clinician-resources happens to be my page but there are many more to be found as well that also have free information and samples.

There are many reasons for starting your own practice, one of the most common is the desire to offer the public something that is lacking in your area. A chance to make your mark while giving back to your area can help give one the drive needed to tackle such a large task. For this writing, the focus is on developing the key framework for the design of the practice. Future writings will cover documentation, selecting the right space, is it better to buy or rent, maintaining safety in small and large practices etc.

What is your dream?

The first step for most of us is trying to figure out just what it is that you want your practice to look like. Will it be corporate, will it be rural, will it offer a sterile, stainless steel and concrete environment or more of a down home feel; the options are almost limitless.  For me, I typically ask people to think about the practice that they personally would want to go to. What would it look like? Start sketching things out. Once you know what your dream place to go to treatment would look like, think about the population you prefer to work with. Would the two be compatible? If not, what would you need to do to modify it to work? What would be your dream environment to work in? Would this blend in well with the population you wish to serve and the type of place you would want to go to? The more commonalities you find, chances are the closer you are to your dream practice. Don’t be afraid to go outside your normal comfort zone and do not hesitate to do things differently than you are used to. Innovation often takes risks and so long as you stay within the bounds of laws, ethics and consider best practices you should be fine.

As you continue to build that dream practice and have a general idea of the treatment setting you would prefer it is important to make sure you find an area where there is a need. It will be very difficult or nearly impossible to succeed if you open your practice in an oversaturated area. Do some homework. Consider the population you are targeting, the overall population of the area and the number of providers. Though some very large cities appear to have a provider every few feet, the dense population allows for them all to grow their practices but take a small town and add more clinicians and you may find that covering your costs, let alone excelling may be beyond difficult.

Some folks find that relocating will be the best option for them once they flesh out their dream practice. If this appears to be your best option as well, consider the costs of relocation in your start up projections. You need to remember that, making ends meet during the first several months to the first 5 years of your practice can be problematic. The first five years of any business can be viewed as the “bloodletting” stage as the business will have some of its highest outlays of cash and its lowest influx of funds during the time (some exceptions may apply).

Sadly, we have all likely seen some very talented clinical professionals go out on their own only to run out of funds before they are able to lay the proper foundation. Some of the equipment and supplies that are in use at the programs I run have come from “fire sales” held by other programs that failed to thrive. In most cases it had nothing to do with the quality of care provided but more to do with the financial realities that the founders were ill equipped to deal with.  (I’ll be writing about budgeting a practice in later blogs).

Before opening a practice it is important to look at your credentials to make sure you meet the statutory requirements for private, group or community based programs in your province. Some folks have grown comfortable working for other programs and fail to realize that credential requirements may have changed for independent or other programming and that they may not meet the requirements. Should this happen to you it is important to remember that you have options. You may find that you simply fall a few credits short of the credential needed and can take the classes prior to opening or you may be able to hire someone to join your program that has the credentials needed. Whatever the case, be sure that you only practice in a capacity that is allowed in your area.

One of the biggest issues found in new programming is that you get a dedicated clinical professional that decides to open a practice or that is promoted in an existing one to a supervisory role but they lack any training or education in this area. Being a good clinician does not mean one can be a good administrator. Getting training, education and experience in this area can make the difference between success and failure when supervising others. To this writer, a credential as a supervisor is as important to a clinical supervisor as a credential in counselling is to a clinician.

You have a rough idea of the practice that you want. You are ready to write your business plan when you realize that the initial outlay of your practice greatly outnumbers the available cash that you have for this endeavor. Feeling discouraged at this level often leads folks to abandon their dream practice and either stay where they are or to look for a job at another facility. It’s often far easier to work for someone else than it is to build something from scratch and it often costs far more to try to buy an existing program and to make it your own than most clinicians can afford. Here again is where creativity can lend a hand. Can your dream practice be built in stages? Look to what a bare boned plan would look like for you and your dream practice. What can you do to get started on a shoe string budget and what would you need to do to see it blossom in time? Are you willing and able to make the necessary sacrifices? Can you negotiate rates that you can afford to pay your expenses? Think. What do you absolutely need before you open your doors? What can you get after your practice starts to collect fees? Do you know how to break thins down to manageable pieces? If not, this may be a good time to find a fairly priced consultant to help you flesh things out. Do be careful on how much you pay them however as it will likely be coming out of your already limited war chest.

Case study: Community Counseling Centers of Central CT Inc. – Pillwillop Therapeutic Farm.

I’m writing this as I take a break between cutting wood and doing clinical sessions at the therapeutic farm that I founded and that is owned by the charity that I created in 2005 with a war chest of just seven thousand dollars. From the founding of the charity we knew that we wanted to incorporate nature with our therapeutic work and hoped to one day get land to do it on. For the start however we settled for the first floor of our home which I had remodeled into an office (the house is set up much like a two family home. I removed the kitchen and reconfigured the rest of the first floor to work as an office. We still use it till this day). Years before I built a second floor onto the house so we were lucky enough to have a space at the ready for this endeavor, if we did not, we would have had to be more creative.

We did not select this space at first however, as we looked at several options but found ourselves always comparing it to what we already had. Once decided, we used that seed money to do all the paperwork and pay all the fees required to be a charity. I researched the requirements and with the help of a colleague or two I wrote the bylaws and filled out the legal documents. I had a lawyer review them prior to submission. Thankfully, this lawyer had served on a committee with me previously and reviewed the documents on a pro bono basis.

We started with mostly old furniture and a computer that I had used for school. We lacked a fax machine or a fancy office type phone system and instead used a decent home system that allowed for up to 6 cordless phones. We bought a small sign for the front and sent out some press releases that we had opened. Other than cards and pens, we never did any real advertising: we still don’t actually.

Over the years we have changed some of our focus client wise but overall we are true to the day when the plan was first drafted. As income came in we upgraded furniture, bought a fax machine which was required to have by some of our insurance plans and spruced up the office as needed. We always kept costs low and did most all of the construction and remodeling work ourselves.

As time went on we tried to lease or buy land but were often too late. Developers often bought the land before we could get the financing in place. Cash can be king as they say. Still, we were undaunted.  In time we had outgrown our space even though we had added to the original floor plan. We needed a second, larger location.

A family farmer had been thinking of making his farm a nonprofit and we attempted to help him make it happen. After a time he approached us with an offer to sell us his farm one deed at a time. He was more interested in seeing the farm that had been in the same family since 1860 go to the right buyer than to the buyer with the deepest pockets. The farm was overgrown due to a lack of available hands but it had good bones. We bought the first section that was about 25 acres, give or take and it also had a large shell of a building that had been started in the 1990’s but never finished.  That would one day become our main space, offering about 7800 square feet of space. We began by cleaning it out, framing the offices, building a bathroom, fixing the electrical that was there and adding a great deal of new as needed. In time we insulated, sheet rocked, painted and did flooring. We started off with electric heat and then added a pellet stove while finding funding for our HVAC system.  We added a well, two seasonal high tunnels (greenhouses) and some equipment.

We opened the offices when we had just one small section ready and we’ve added areas as they were completed. We now have 6 clinical offices including one that also doubles as an art based therapy area (about 900 square ft). We have two large shop areas and a community hall that is awaiting insulation and sheet rock as we speak.

The program has much left to do before we call it complete, the list actually grows as we check off items. Plans for a large pavilion and additional hiking trails are in the works as our plans to add additional fruit groves and Christmas tree fields. As of today, our attorneys are working out the final details for the purchase of 25 additional acres that are part of the farm. The original farm house and 2 acres of land will be the final purchase that we make from the original owners. Who knows what we may add in the future.

There have been many steps and several setbacks but we are as close to our original plans as we could possibly be.  One of the best parts is that we are not mired in debt. In fact, other than our mortgage, we have less than fifteen thousand dollars of debt and that is due to the fact that we recently purchased 4 new furnaces, ac units and ductwork.

Never let the reality of low funds prevent you from building your dream practice…

Be safe, do good

-Doc Warren
”Doc Warren” Corson III is a counselor, educator, writer and the founder, developer, clinical & executive director of Community Counseling of Central CT Inc. (www.docwarren.org) and Pillwillop Therapeutic Farm (www.pillwillop.org). He is internationally certified as a Counsellor and Counsellor Supervisor in the USA and Canada (C.C.C., C.C.C.-S, NCC, ACS). He can be contacted at [email protected]




*The views expressed by our authors are personal opinions and do not necessarily reflect the views of the CCPA

Gymnastics

Posted by: Lakawthra Cox, M.A., MAPC, LPC, NCC, CCC on February 11, 2019 10:43 am

Early one year, my girls and I visited a University of Oklahoma’s women gymnastic meet. Upon watching the meet, my young girls were able to get posters and t-shirts signed by the team members. A day later, when her grandpa asked Lenay, one of the girls, about her experience at the meet, she told Grandpa, “We went to the Olympics.”

Some experiences are so wonderful, the experience leaves you feeling like some greater experience occurred. Sometimes accomplishing the one goal that you planned for the year or for many years back, once completed, makes you feels as if you climbed mountain Kilimanjaro. While you feel like you have climbed mountain Kilimanjaro, you may have only played that violin piece well, lost weight, or learned to dance the Tango. It does not matter how insignificant your goal is to others, if it is important to you, make your goals come true. Capture that feeling of accomplishment and use that feeling to motivate you to achieve your next goal. Goals may consist of growing a garden, increasing business and income, and improving an interpersonal relationship.

Since my girls had been in gymnastics for a couple of years, it was appropriate to have them understand why gymnastics is useful. I had the girls watch the pretrial videos of the Olympic 2008 tryouts. My thoughts are that this video will show them what they are aiming to accomplish with each gym activity. If the girls understood the results, they could work to become more efficient in gymnastics. One gym class, after having watched the pretrial videos a week earlier, Lenay said, “Mommy, I am tired of gymnastics,” as she walks off the gym floor. “I do not want to go to the Olympics.” She sat down in protest of finishing her gymnastic class.

You may also feel like not wanting to play in the Olympics or achieve your own set of goals after becoming tired or weary while working toward your goals. Having unrealistic goals contributes to your stress of becoming tired or weary (Weiten & Lloyd, 2006). My goal for Lenay is not necessarily for her to try out for the Olympics, because at four years old she has plenty of time to work toward Olympic, high school, and college tryouts for cheer leading or gymnastics, or none of the above. While I am careful not to impose too much on Lenay, I am aware that stress is largely self- imposed (Epstein & Katz, 1992). Keep your goals realistic and avoid imposing too much stress.

References
Epstein & Katz. (1992). In Weiten & Lloyd. (2006). Psychology applied to modern life: Adjustment in the 21st century. Belmont, CA: Thomson Wadsworth.
Weiten, W. & Lloyd, M.A. (2006). Psychology applied to modern life: Adjustment in the 21st century (8th ed.). Belmont, CA: Thomson /Wadsworth.



*The views expressed by our authors are personal opinions and do not necessarily reflect the views of the CCPA

Welcoming the New Year

Posted by: Dawn Schell on January 13, 2016 12:18 pm

It’s a new year and that often means people are making resolutions, setting goals and planning ahead.   Each time the calendar rolls around to January ‘hope springs eternal’ as Alexander Pope said. We want to get focused and clear. We want to make changes in our lives. We want to dream new dreams.    How long those resolutions, goals and plans last is another issue altogether!

In the spirit of hope I would like to share some fabulous online tools that one can use to reflect on the year that was and plan for the year to come.

One tool I have used for a number of years is choosing a ‘Word-of-the-Year’. It’s not a resolution or a goal – more of an intention for the year or a way to explore the year ahead or a guide for the year ahead.   If you haven’t yet tried this approach you can find numerous examples in the ‘blog-o-sphere’, Facebook groups or on Pinterest. Just search for “word of the year” and you will find amazingly creative ideas for showcasing one’s word of the year as well as reflections on what the word means to individuals.

There are a myriad of methods to finding and using a word for the year.

Christine Kane, a business coach, offers a Word-of-the-Year discovery tool for free. There is an introduction to the idea, an idea generator and worksheet to guide you through the process of choosing a word for the year and, of course, an action planner. Cause it’s more useful when you identify steps you can take!

Sometimes it’s harder to choose a word than others.   But each time I have chosen one I have found it to be both personally and professionally useful. As Ms. Kane says, “Your word is meant to teach you about you.” The tool is easy to use. The clients I have recommended it to find it to be helpful as they begin a new year. Just FYI – you do have to enter your email address to get this tool.

http://christinekane.com/wordoftheyear

On a similar note Susannah Conway, author/photographer/teacher, offers a helpful free resource titled “Unravelling the Year Ahead 2016”. Her Unravelling e-workbook has thought-provoking questions about the year that was and provides reflecting exercises for the year ahead. Having used this workbook with individual and group clients the feedback is overwhelmingly positive.

http://www.susannahconway.com/2015/12/were-coming-for-you-2016/

Finally, there is Leonie Dawson’s ‘Guide to creating your shining year’. Leonie Dawson is an entrepreneur and coach based in Australia. She guides you through a series of questions and reflections on the previous year and her creative questions about the coming year allow you to explore a number of different areas of life and set goals for each of these areas (e.g. physical, spiritual, financial).   For a small cost you can download her e-workbooks or order hard copies.

http://leoniedawson.com/

As with many goals/resolutions/intentions the keys to actually doing what one says one is going to do are:

  • Be accountable to someone – share your goals, hopes, dreams, intentions
  • Take small steps
  • Regularly review your progress
  • Celebrate your successes
  • Be gentle, kind and compassionate with yourself
  • 2016 – ready or not – here we come!

2016Dawn M. Schell, MA, CCC, CCDP is an affiliate counsellor with Worldwide Therapy Online Inc. http://www.therapyonline.ca




*The views expressed by our authors are personal opinions and do not necessarily reflect the views of the CCPA

“Wellness Tips from The Self-Care Daily™.”

Posted by: Derrick Shirley on January 20, 2012 8:00 am

Wellness Tip #37: Vacation Planning for Health

Be heart led rather than head led when planning your next vacation.

Do you have a dream vacation spot or activity? Is there some place you have always wanted to visit or some thing you have always wanted to do or try? Let your deepest yearnings and passions guide you and influence your choices and activities. Let your “down time” fill you up physically, emotionally, mentally, and spiritually.

Do some internet research or call your travel agent to get more information. You might find your dreams are not as far away as you once thought.

Continue reading




*The views expressed by our authors are personal opinions and do not necessarily reflect the views of the CCPA

Don’t Be Afraid to be Your Own Person

Posted by: Asa Don Brown on October 27, 2011 4:36 pm

 This above all, – to thine own self be true;
And it must follow, as the night the day,
Thou canst not then be false to any man.
                      ~ William Shakespeare, Hamlet

Life is too short to be what others might expect you to be. Do not be afraid to be your own person, to express your ideas, to have faith, to believe in liberty because no one has a right to dictate your life. You are an individual uniquely inspired and worthy of a right to individuality.

Children, youth, and adults struggle with the concept of being true unto themselves. We live in a society plagued with ideological stereotypes, pigeonholing, typecasting, conventionalizing, categorizing, labeling, and imaging.  If-and-only-if, you pledge yourself to a brand, an image, a label, the right cliche, the right clothes, or the right genre, then-and-only-then, will you prove acceptable.  Children are bombarded by what is right, what is wrong, what is fashionable, and what is unfashionable. When does this madness end and the sanity begin?

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*The views expressed by our authors are personal opinions and do not necessarily reflect the views of the CCPA

The Ultimate Reframe

Posted by: Curtis Stevens on May 26, 2011 10:10 am

I was watching Dr. Drew the other night and they were talking about teens that self-harm.  I was reminded of a girl that I worked with in a residential treatment centre who had an affliction for inflicting pain on herself by cutting.  One night the night shift staff did such a good job searching her room that they had taken all the sharp objects out of her room.  When I came in on the morning shift, they had had such a rough night with her; not sleeping, acting up.  They were really worried about her (let alone frustrated after a long night).  When I talked with her I tried to understand why she was so agitated.  She pointed out to me that I smoked.  I said yeah (this was a long time ago – when smoking was still cool).  She asked how I felt when I ran out of cigarettes, even though I knew I could still get more.  I had to admit that I felt a little panicked.  She indicated that that is how she felt when they cleaned her out.  She didn’t feel safe;  she felt anxious.  From that point on – for the next few days – it was sufficient for her to bring out of her room one or two sharp objects at bed time.  She wasn’t suicidal and it seemed that by bringing out the one or two items she was saying, “I could have, but didn’t.”  In other words “I’m safe tonight.”  That wasn’t to say she stopped altogether though.  When I asked her what she got out of cutting in other discussions with her, she indicated that she got a rush out of it.  When she was feeling bad, or, in her case a lot of the time, guilty, she would cut to feel better.  One night she came back to the centre from an unsupervised outing visibly stoned.  She tried to hide it and tried to go straight to her room; head hung low.  Rather than scolding her and making her feel guilty (which would have likely resulted in more cutting), I thought I’d throw her for a loop and congratulate her.  She was surprised and asked what I was congratulating her for.  I said that it was obvious that she was feeling bad and was looking for a different way to get a rush to feel better.  I was congratulating her for trying something different than cutting to get the rush.  She was a little stunned, but I think I was successful in planting a seed in her brain; not a seed that drugs are good, but a seed that she was looking for something different.  Looking for something different was the first step in reaching her goal of feeling better.  Conversations from that point on were around exploring other – non-harmful – ways to get that same rush (i.e. exercising until you puke was one of the suggestions we came up with) and to set goals around that.

A good counselor doesn’t tell the client what their goals are.  They find them from the stories the clients tell.  Her cutting was an attempt at feeling better.  Her goal was to feel better, not hurt herself.  Once she realized that there were other options, she was more open to exploring other; less harmful options. Only by truly listening do we find the gems that we can then turn around to help a client find ambiguity.  Once they find ambiguity, they start to search for alternative solutions to clear up the ambiguity.  She didn’t know she was looking for other ways to feel better, but I was able to help her think she was.  Or maybe I’m just manipulative 😉




*The views expressed by our authors are personal opinions and do not necessarily reflect the views of the CCPA

Our Problem is Their Perfect Solution

Posted by: Guest on May 10, 2011 9:00 am

If only our kids came with a manual, or a how to guide so that when we come across puzzling moments that leave us scratching our heads we have some idea how to respond or what to do.  So often we are left puzzled by their actions and left to feel like no one else’s child could possible act this way? Or could they?

Recently I gave a talk to a group of parents on “Engaging our Youth Today;” I only got part way through my talk when the parents revealed what they really wanted: help! They wanted to share scenario after scenario about what was happening for them at home and what to do about it. Before I could respond to their situations an interesting thing happened, everyone calmed after hearing each other’s stories. We hadn’t even problem solved on best practices to deploy, but just hearing that no one was dealing with something that was being heard of for the first time was comforting. We may all be unique individuals, but socially we are all connected as well as challenged in similar ways.

Children (and adults too, but this article is focused on the tinier humans) all want the same two things deep down: belonging and significance. And what are those? Alfred Adler, the father of Adlerian psychology said that without belonging, the feeling of being connected, and significance, the feeling of having self worth, we act out. When children “act out” they do so with mistaken goals of behaviour. And thus is born, our problem their solution.

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*The views expressed by our authors are personal opinions and do not necessarily reflect the views of the CCPA

Setting Goals

Posted by: Curtis Stevens on April 19, 2011 10:27 am

So, as discovered in the last blog, I want to write a book about counselling psychology.  I have made the goal specific and measureable.  I will know I’m done my goal when I have a finished book in my hand; complete with chapters, paper, binding, and a whimsical but wise looking picture of myself on the inlet, perhaps standing in front of a warm fire, or at the top of a mountain looking regal and…. Oh, but I digress.  I decided that I can reach this goal and that the first step in doing so was to enter my name along with the list of others involved with this blog.  I will have to force myself to keep writing and meet the schedule for submitting my entries.  It will teach me the discipline I will need to write the book.  The articles I write may even be edited so that they fit into chapters.  Once that becomes a habit – I heard somewhere that it takes 21 days of consistent execution of an activity to make it a habit.  Perhaps after 21 entries, this writing will be habit forming.  Let’s see… that is 21 submissions, 1 submission every two weeks.  That is 42 weeks of blogging to complete my first task.  The next task will be to compile these articles and look for common threads, a logical flow of ideas which will become an outline for a book.  That’s the next step, to come up with an outline.  I might even be able to do that while I’m doing the 42 weeks of blogging.  My goal, then, may look something like this:

Continue reading




*The views expressed by our authors are personal opinions and do not necessarily reflect the views of the CCPA

Watching the Grass Grow

Posted by: Curtis Stevens on April 4, 2011 10:57 am

This is the second article on setting goals.  I am spending a little extra time on this subject because it will be important in later posts.  The last article started with deciding that you have a choice in your behaviour, thus there is a point to setting goals.  The second point of the article was to instruct how to set a goal in the first place.  “I want to write.”  That’s my goal.  It isn’t very specific or measureable.  I want to write grocery lists?  No, I want to write a book.  That’s almost specific.  I want to write a book about counselling psychology.  That’s even more specific.  It is certainly attainable and realistic, but without having timelines in place, it still is a wide open, daunting task.  I’ve never written a book before.  How long does it take?  What are the steps?

In the same vein, setting a goal of quitting smoking (or conversely living a healthy lifestyle), or finding happiness in one’s work setting may be too daunting to attack all at once.  Any goal may appear too big to handle even after paring it down to its’ most specific form.  An effective counsellor will help their client break their goals down into much smaller steps; so small perhaps, that it would resemble grass growing.  We can’t always see it happening, but I’ll be damned if I don’t have to cut my grass a couple of times every week.

The first step to my goal of writing a book on counselling psychology starts with writing in smaller chunks.  Writing these blog entries is my first step to writing a book.  In this series of entries, I have to be fairly succinct, clear, focused and timely (as there is a scheduled submission time).  What are the smallest steps in attaining your goals?  Living a healthy lifestyle might simply start with acceptance of where you are right now; being mindful of how your body feels in this very moment.  Measuring your weight, body mass index, waistline, breathing depth/rate, amount of daily sleep, observing your current habits all might be a place to start.  The next step would be making one small change that you can maintain (as opposed to trying to do it all at once).  If you are a fast food addict, continue to be so, but cut out the fries, or the pop.  Just get the burger.  One small change.  Change how you take in your food.  Be mindful of your eating.  Put your fork down between bites.  Chew each bite with full attention; notice what you are eating.  Introduce one small bit of exercise into your day.  One small sustainable change leads to the next.




*The views expressed by our authors are personal opinions and do not necessarily reflect the views of the CCPA