Learn more about personaldevelopment with this collection
Understanding the psychological rewards of bad habits
Creating new habits to replace old ones
Developing self-discipline
SMARTER Goal Setting
SMARTER goals: Specific, Measurable, Attainable, Realistic, Timely, developed Enthusiastically, and attached to Rewards).
SMARTER goals take the guesswork out of routines, so we're more likely to stick to them.
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Fundamentally Independent Thinking (FIT)
A fundamentally independent thinker understands that nothing makes a person upset, angry, or depressed; rather, what a person thinks about the world determines how they feel.
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Commitment Contracts
A person commits to a behavioral change and then establishes a "contract" (with a partner, a friend) whereby some consequence (usually a monetary one) results from the person failing to achieve their goal. The idea is that the desire to avoid the consequence helps keep people more c...
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Internal vs. external motivation
Internal motivation, the drive to achieve that comes from inside a person is the kind of motivation that can lead to life-changing improvements and well-being.
External rewards (like compliments, fitting into a smaller size, or winning a race) might get a person star...
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Examples of destructive thinking
- Emotional reasoning means if a person feels something, they automatically assume it must be fact ("I feel like a loser, so I must be one").
- Predictions of failure: when a person makes predictions using FEAR, or False Evidence Accepted as Real ("I know I'll mak...
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Self-Efficacy
It means believing in your ability to perform a task and achieve goals. There are 3 ways to build self-efficacy:
- Ensure early success. When first starting out, choose activities you're certain you can do successfully.
- Watch others succeed in the activity you w...
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Setting Goals
- Focus on one domain at a time.
- Write down your goals. This makes you more likely to take action.
- Goals should be SMART: specific, measurable, attainable, realistic and time -bound.
- Set a combination of immediate, short term (days to weeks), medium term (weeks to month...
Practical goal setting
- Evaluate and reflect. Regularly write down where you are right now, and if you are happy with your current level of satisfaction.
- Define your dreams and goals. What do you want? Schedule some quiet “dream time” and think about what really thrills you. Then prioritise th...
Set S.M.A.R.T. Goals
Each goal you set should be S.M.A.R.T. — Specific, Measurable, Attainable, Relevant, and Timely.
- Specific: The more specific your goals are, the better chance you have of achieving them.
- Measurable: Can you identify milestones to hit along your way to success?
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