Step Four
Practice New Skills:
Please take a look at “My Action Plan.” Begin by thinking of a small but specific goal that you would like to set. It’s best to choose one you can realistically accomplish between now and the next module, so you can reflect on how things turned out.
My Action Plan
Click here for PDF worksheet
Set a SMART goal (Specific, Meaningful, Action-oriented, Realistic, Time-specific): Ex, Between now and the next module, I will call one friend and ask if they are available to meet for lunch next week.
This goal is meaningful to me because I value: ___
These are the uncomfortable or painful thoughts and feelings I’m willing to make room for in order to reach my goal: ___
If these uncomfortable or painful thoughts and feelings show up, these are some skills I can use to deal with them effectively: ___
I am willing to take the first small step toward this goal on this day and at this time: ___
Step Five
Between now and the next module, if you are willing…
1. Try your best to follow through on your Action Plan.
2. If you need more help, you may also want to read the article “Ten Tips for Motivating Yourself to Practice New Skills or Pursue Important Goals” by Russ Harris. Don’t worry if you don’t reach your target. We’re not aiming for perfection, just for trying our best. Whatever happens, continue to the next module.