By John M. Grohol, Psy.D.
What’s a cognitive distortion and why do so many people have them? Cognitive distortions are simply ways that our mind convinces us of something that isn’t really true. These inaccurate thoughts are usually used to reinforce negative thinking or emotions — telling ourselves things that sound rational and accurate, but really only serve to keep us feeling bad about ourselves.
For instance, a person might tell themselves, “I always fail when I try to do something new; I therefore fail at everything I try.” This is an example of “black or white” (or polarized) thinking. The person is only seeing things in absolutes — that if they fail at one thing, they must fail at all things. If they added, “I must be a complete loser and failure” to their thinking, that would also be an example of overgeneralization — taking a failure at one specific task and generalizing it their very self and identity.
Cognitive distortions are at the core of what many cognitive-behavioral and other kinds of therapists try and help a person learn to change in psychotherapy. By learning to correctly identify this kind of “stinkin’ thinkin’,” a person can then answer the negative thinking back, and refute it. By refuting the negative thinking over and over again, it will slowly diminish overtime and be automatically replaced by more rational, balanced thinking.
Cognitive Distortions
Aaron Beck first proposed the theory behind cognitive distortions and David Burns was responsible for popularizing it with common names and examples for the distortions.
1. Filtering.
We take the negative details and magnify them while filtering out all positive aspects of a situation. For instance, a person may pick out a single, unpleasant detail and dwell on it exclusively so that their vision of reality becomes darkened or distorted.
2. Polarized Thinking (or “Black and White” Thinking).
In polarized thinking, things are either “black-or-white.” We have to be perfect or we’re a failure — there is no middle ground. You place people or situations in “either/or” categories, with no shades of gray or allowing for the complexity of most people and situations. If your performance falls short of perfect, you see yourself as a total failure.
3. Overgeneralization.
In this cognitive distortion, we come to a general conclusion based on a single incident or a single piece of evidence. If something bad happens only once, we expect it to happen over and over again. A person may see a single, unpleasant event as part of a never-ending pattern of defeat.
4. Jumping to Conclusions.
Without individuals saying so, we know what they are feeling and why they act the way they do. In particular, we are able to determine how people are feeling toward us.
For example, a person may conclude that someone is reacting negatively toward them but doesn’t actually bother to find out if they are correct. Another example is a person may anticipate that things will turn out badly, and will feel convinced that their prediction is already an established fact.
5. Catastrophizing.
We expect disaster to strike, no matter what. This is also referred to as “magnifying or minimizing.” We hear about a problem and use what if questions (e.g., “What if tragedy strikes?” “What if it happens to me?”).
For example, a person might exaggerate the importance of insignificant events (such as their mistake, or someone else’s achievement). Or they may inappropriately shrink the magnitude of significant events until they appear tiny (for example, a person’s own desirable qualities or someone else’s imperfections).
With practice, you can learn to answer each of these cognitive distortions.
6. Personalization.
Personalization is a distortion where a person believes that everything others do or say is some kind of direct, personal reaction to the person. We also compare ourselves to others trying to determine who is smarter, better looking, etc.
A person engaging in personalization may also see themselves as the cause of some unhealthy external event that they were not responsible for. For example, “We were late to the dinner party and caused the hostess to overcook the meal. If I had only pushed my husband to leave on time, this wouldn’t have happened.”
7. Control Fallacies.
If we feel externally controlled, we see ourselves as helpless a victim of fate. For example, “I can’t help it if the quality of the work is poor, my boss demanded I work overtime on it.” The fallacy of internal control has us assuming responsibility for the pain and happiness of everyone around us. For example, “Why aren’t you happy? Is it because of something I did?”
8. Fallacy of Fairness.
We feel resentful because we think we know what is fair, but other people won’t agree with us. As our parents tell us, “Life is always fair,” and people who go through life applying a measuring ruler against every situation judging its “fairness” will often feel badly and negative because of it.
9. Blaming.
We hold other people responsible for our pain, or take the other track and blame ourselves for every problem. For example, “Stop making me feel bad about myself!” Nobody can “make” us feel any particular way — only we have control over our own emotions and emotional reactions.
10. Shoulds.
We have a list of ironclad rules about how others and we should behave. People who break the rules make us angry, and we feel guilty when we violate these rules. A person may often believe they are trying to motivate themselves with shoulds and shouldn’ts, as if they have to be punished before they can do anything.
For example, “I really should exercise. I shouldn’t be so lazy.” Musts and oughts are also offenders. The emotional consequence is guilt. When a person directs should statements toward others, they often feel anger, frustration and resentment.
11. Emotional Reasoning.
We believe that what we feel must be true automatically. If we feel stupid and boring, then we must be stupid and boring. You assume that your unhealthy emotions reflect he way things really are — “I feel it, therefore it must be true.”
12. Fallacy of Change.
We expect that other people will change to suit us if we just pressure or cajole them enough. We need to change people because our hopes for happiness seem to depend entirely on them.
13. Global Labeling.
We generalize one or two qualities into a negative global judgment. These are extreme forms of generalizing, and are also referred to as “labeling” and “mislabeling.” Instead of describing an error in context of a specific situation, a person will attach an unhealthy label to themselves.
For example, they may say, “I’m a loser” in a situation where they failed at a specific task. When someone else’s behavior rubs a person the wrong way, they may attach an unhealthy label to him, such as “He’s a real jerk.” Mislabeling involves describing an event with language that is highly colored and emotionally loaded. For example, instead of saying someone drops her children off at daycare every day, a person who is mislabeling might say that “she abandons her children to strangers.”
14. Always Being Right.
We are continually on trial to prove that our opinions and actions are correct. Being wrong is unthinkable and we will go to any length to demonstrate our rightness. For example, “I don’t care how badly arguing with me makes you feel, I’m going to win this argument no matter what because I’m right.” Being right often is more important than the feelings of others around a person who engages in this cognitive distortion, even loved ones.
15. Heaven’s Reward Fallacy.
We expect our sacrifice and self-denial to pay off, as if someone is keeping score. We feel bitter when the reward doesn’t come.
References:
Beck, A. T. (1976). Cognitive therapies and emotional disorders. New York: New American Library.
Burns, D. D. (1980). Feeling good: The new mood therapy. New York: New American Library.
Wednesday, September 7, 2011
Saturday, July 9, 2011
Paraprosdokians
I had to look up "paraprosdokian". Here is the definition: A paraprosdokian is a figure of speech in which the latter part of a sentence or phrase is surprising or unexpected in a way that causes the reader or listener to re-frame or re-interpret the first part. It is frequently used for humorous or dramatic effect. For this reason, it is extremely popular among comedians and satirists.
"Figure of speech in which the latter part of a sentence or phrase is surprising or unexpected; frequently used in a humorous situation." Eg … "Where there's a will, I want to be in it," is a type of paraprosdokian.
1. Do not argue with an idiot. He will drag you down to his level and beat you with experience.
2. The last thing I want to do is hurt you. But it's still on my list.
3. Light travels faster than sound. This is why some people appear bright until you hear them speak.
4. If I agreed with you, we'd both be wrong.
5. We never really grow up, we only learn how to act in public.
6. War does not determine who is right - only who is left.
7. Knowledge is knowing a tomato is a fruit. Wisdom is not putting it in a fruit salad.
8. Evening news is where they begin with 'Good Evening,' and then proceed to tell you why it isn't.
9. To steal ideas from one person is plagiarism. To steal from many is research.
10. A bus station is where a bus stops. A train station is where a train stops. On my desk, I have a work station.
11. I thought I wanted a career. Turns out I just wanted paychecks.
12. Whenever I fill out an application, in the part that says, 'In case of emergency, notify:' I put 'DOCTOR.'
13. I didn't say it was your fault, I said I was blaming you.
14. Women will never be equal to men until they can walk down the street with a bald head and a beer gut, and still think they are sexy.
15. Behind every successful man is his woman. Behind the fall of a successful man is usually another woman.
16. A clear conscience is the sign of a fuzzy memory.
17. I asked God for a bike, but I know God doesn't work that way. So I stole a bike and asked for forgiveness.
18. You do not need a parachute to skydive. You only need a parachute to skydive twice.
19. Money can't buy happiness, but it sure makes misery easier to live with.
20. There's a fine line between cuddling and holding someone down so they can't get away.
21. I used to be indecisive. Now I'm not so sure.
22. You're never too old to learn something stupid.
23.. To be sure of hitting the target, shoot first and call whatever you hit the target.
24. Nostalgia isn't what it used to be.
25. Change is inevitable, except from a vending machine.
26. Going to church doesn't make you a Christian any more than standing in a garage makes you a car.
27. A diplomat is someone who tells you to go to hell in such a way that you look forward to the trip.
28. Hospitality is making your guests feel at home even when you wish they were.
29. I always take life with a grain of salt. Plus a slice of lemon, and a shot of tequila.
30. When tempted to fight fire with fire, remember that the Fire Department usually uses water.
Source: Internet
"Figure of speech in which the latter part of a sentence or phrase is surprising or unexpected; frequently used in a humorous situation." Eg … "Where there's a will, I want to be in it," is a type of paraprosdokian.
1. Do not argue with an idiot. He will drag you down to his level and beat you with experience.
2. The last thing I want to do is hurt you. But it's still on my list.
3. Light travels faster than sound. This is why some people appear bright until you hear them speak.
4. If I agreed with you, we'd both be wrong.
5. We never really grow up, we only learn how to act in public.
6. War does not determine who is right - only who is left.
7. Knowledge is knowing a tomato is a fruit. Wisdom is not putting it in a fruit salad.
8. Evening news is where they begin with 'Good Evening,' and then proceed to tell you why it isn't.
9. To steal ideas from one person is plagiarism. To steal from many is research.
10. A bus station is where a bus stops. A train station is where a train stops. On my desk, I have a work station.
11. I thought I wanted a career. Turns out I just wanted paychecks.
12. Whenever I fill out an application, in the part that says, 'In case of emergency, notify:' I put 'DOCTOR.'
13. I didn't say it was your fault, I said I was blaming you.
14. Women will never be equal to men until they can walk down the street with a bald head and a beer gut, and still think they are sexy.
15. Behind every successful man is his woman. Behind the fall of a successful man is usually another woman.
16. A clear conscience is the sign of a fuzzy memory.
17. I asked God for a bike, but I know God doesn't work that way. So I stole a bike and asked for forgiveness.
18. You do not need a parachute to skydive. You only need a parachute to skydive twice.
19. Money can't buy happiness, but it sure makes misery easier to live with.
20. There's a fine line between cuddling and holding someone down so they can't get away.
21. I used to be indecisive. Now I'm not so sure.
22. You're never too old to learn something stupid.
23.. To be sure of hitting the target, shoot first and call whatever you hit the target.
24. Nostalgia isn't what it used to be.
25. Change is inevitable, except from a vending machine.
26. Going to church doesn't make you a Christian any more than standing in a garage makes you a car.
27. A diplomat is someone who tells you to go to hell in such a way that you look forward to the trip.
28. Hospitality is making your guests feel at home even when you wish they were.
29. I always take life with a grain of salt. Plus a slice of lemon, and a shot of tequila.
30. When tempted to fight fire with fire, remember that the Fire Department usually uses water.
Source: Internet
Thursday, June 23, 2011
如果一个男人真的爱你......
如果一个男人真的爱你，他不会冷落你超过三天，因为想念你的日子很难度过
如果一个男人真的爱你，他会给你一个甜蜜的称呼，只属于他一个人喊的称呼 ，即使你有时不喜欢，但这也是爱你的一种！
如果一个男人真的爱你，他会把你当孩子般宠爱，但是自己又说不出宠你的原因
如果一个男人真的爱你，他会让你开心快乐，不会带给眼泪
如果一个男人真的爱你，他的手机会24小时为你开机，随时随地让你能够找到他
如果一个男人真的爱你，他会觉得你是最好的，不会将你和其他女人做比较，即便你并不优秀！
如果一个男人真的爱你，他会抽出时间来陪你，即使自己真的很忙，因为他看不见你会很想你
如果一个男人真的爱你，他不会要求你减肥，因为他会把你的身体健康看作第一位
如果一个男人真的爱你，他会很想和你生活在一起，会把你看成是生命中最重要的
如果一个男人真的爱你，他会经常紧紧地抱着你，让你感受他的心跳
如果一个男人真的爱你，他会在你睡着的时候轻轻吻你，因为你是他的天使
如果一个男人真的爱你，他会给你买你喜欢的东西，并且很高兴陪你逛街
如果一个男人真的爱你，他会默默地为你付出一切，但很少让你知道他所做的牺牲
如果一个男人真的爱你，他会看你吃饭的时候傻笑，然后把好吃都留给你吃，那怕他只喝汤，心里也会很高兴
如果一个男人爱你，他会不厌其烦提醒你吃饭，穿衣服，听你烦了，他还是要提醒你，因为你生病就是对他最大的伤害
如果一个男人真的爱你，他会记住你说的每句话，哪怕是一句小玩笑，他也会放心里。然后努力改变自己的生活习惯
如果一个男人真的爱你，他会只对你一个人好，虽然他身边的朋友说他重色轻友，但是如果他朋友出事，他也会像担心你一样担心他们。所以不要说他不够义气
如果一人男人真的爱你，在你过马路的时候会紧张的拉着你的手，怕你横冲直撞出什么事，所以你不要甩开他的手
如果一个男人真的爱你，他的手机里都是关于你的东西，想你的时候会对着手机傻笑，回忆美好的幸福！！
Source: Internet
如果一个男人真的爱你，他会给你一个甜蜜的称呼，只属于他一个人喊的称呼 ，即使你有时不喜欢，但这也是爱你的一种！
如果一个男人真的爱你，他会把你当孩子般宠爱，但是自己又说不出宠你的原因
如果一个男人真的爱你，他会让你开心快乐，不会带给眼泪
如果一个男人真的爱你，他的手机会24小时为你开机，随时随地让你能够找到他
如果一个男人真的爱你，他会觉得你是最好的，不会将你和其他女人做比较，即便你并不优秀！
如果一个男人真的爱你，他会抽出时间来陪你，即使自己真的很忙，因为他看不见你会很想你
如果一个男人真的爱你，他不会要求你减肥，因为他会把你的身体健康看作第一位
如果一个男人真的爱你，他会很想和你生活在一起，会把你看成是生命中最重要的
如果一个男人真的爱你，他会经常紧紧地抱着你，让你感受他的心跳
如果一个男人真的爱你，他会在你睡着的时候轻轻吻你，因为你是他的天使
如果一个男人真的爱你，他会给你买你喜欢的东西，并且很高兴陪你逛街
如果一个男人真的爱你，他会默默地为你付出一切，但很少让你知道他所做的牺牲
如果一个男人真的爱你，他会看你吃饭的时候傻笑，然后把好吃都留给你吃，那怕他只喝汤，心里也会很高兴
如果一个男人爱你，他会不厌其烦提醒你吃饭，穿衣服，听你烦了，他还是要提醒你，因为你生病就是对他最大的伤害
如果一个男人真的爱你，他会记住你说的每句话，哪怕是一句小玩笑，他也会放心里。然后努力改变自己的生活习惯
如果一个男人真的爱你，他会只对你一个人好，虽然他身边的朋友说他重色轻友，但是如果他朋友出事，他也会像担心你一样担心他们。所以不要说他不够义气
如果一人男人真的爱你，在你过马路的时候会紧张的拉着你的手，怕你横冲直撞出什么事，所以你不要甩开他的手
如果一个男人真的爱你，他的手机里都是关于你的东西，想你的时候会对着手机傻笑，回忆美好的幸福！！
Source: Internet
Wednesday, April 6, 2011
Listen, learn ... then lead
Four-star general Stanley McChrystal shares what he learned about leadership over his decades in the military. How can you build a sense of shared purpose among people of many ages and skill sets? By listening and learning -- and addressing the possibility of failure.
"I don't wait for moods. You accomplish nothing if you do that. Your mind must know it has got to get down to work." Pearl S. Buck
"You are what your deep, driving desire is. As your deep, driving desire is, so is your will. As your will is, so is your deed. As your deed is, so is your destiny." Upanishads
"It's not that some people have willpower and some don't. It's that some people are ready to change and others are not." James Gordon
Wednesday, March 9, 2011
Bill Gates -11 things not learnt in schools
Bill Gates recently gave a speech at a High School about 11 things they did not and will not learn in school.
He talks about how feel-good, politically correct teachings created a generation of kids with no concept of reality and how this concept set them up for failure in the real world.
Rule 1: Life is not fair - get used to it!
Rule 2: The world doesn't care about your Self-esteem. The world will expect you to accomplish something BEFORE you feel good about yourself.
Rule 3: You will NOT make $60,000 a year right out of high school. You won't be a vice-president with a car phone until you earn both.
Rule 4: If you think your teacher is tough, wait till you get a boss
Rule 5: Flipping burgers is not beneath your dignity. Your Grandparents had a different word for burger flipping: they called it opportunity.
Rule 6: If you mess up, it's not your parents' fault , so don't whine about your mistakes, learn from them.
Rule 7: Before you were born, your parents weren't as boring as they are now. They got that way from paying your bills, cleaning your clothes and listening to you talk about how cool you thought you were. So before you save the rain forest from the parasites of your parent's generation, try delousing the closet in your own room.
Rule 8: Your school may have done away with winners and losers, but life HAS NOT. In some schools, they have abolished failing grades and they'll give you as MANY TIMES as you want to get the right answer. This doesn't bear the slightest resemblance to ANYTHING in real life.
Rule 9: Life is not divided into semesters. You don't get summers off and very few employers are interested in helping you FIND YOURSELF. Do that on your own time.
Rule 10: TV/Gaming is NOT real life. In real life people actually have to leave the coffee shop and go to jobs.
Rule 11: Be nice to nerds. Chances are you'll end up working for one. If you agree, pass it on. If you don't agree stick your head in the sand and take a deep breath!
If you can read this - Thank a teacher! If you can read this in English thank a soldier!!!
Source: Internet / Picture: University of Minnesota
"Every man's road in life is marked by the graves of his personal likings." Alexander Smith
He talks about how feel-good, politically correct teachings created a generation of kids with no concept of reality and how this concept set them up for failure in the real world.
Rule 1: Life is not fair - get used to it!
Rule 2: The world doesn't care about your Self-esteem. The world will expect you to accomplish something BEFORE you feel good about yourself.
Rule 3: You will NOT make $60,000 a year right out of high school. You won't be a vice-president with a car phone until you earn both.
Rule 4: If you think your teacher is tough, wait till you get a boss
Rule 5: Flipping burgers is not beneath your dignity. Your Grandparents had a different word for burger flipping: they called it opportunity.
Rule 6: If you mess up, it's not your parents' fault , so don't whine about your mistakes, learn from them.
Rule 7: Before you were born, your parents weren't as boring as they are now. They got that way from paying your bills, cleaning your clothes and listening to you talk about how cool you thought you were. So before you save the rain forest from the parasites of your parent's generation, try delousing the closet in your own room.
Rule 8: Your school may have done away with winners and losers, but life HAS NOT. In some schools, they have abolished failing grades and they'll give you as MANY TIMES as you want to get the right answer. This doesn't bear the slightest resemblance to ANYTHING in real life.
Rule 9: Life is not divided into semesters. You don't get summers off and very few employers are interested in helping you FIND YOURSELF. Do that on your own time.
Rule 10: TV/Gaming is NOT real life. In real life people actually have to leave the coffee shop and go to jobs.
Rule 11: Be nice to nerds. Chances are you'll end up working for one. If you agree, pass it on. If you don't agree stick your head in the sand and take a deep breath!
If you can read this - Thank a teacher! If you can read this in English thank a soldier!!!
Source: Internet / Picture: University of Minnesota
"Every man's road in life is marked by the graves of his personal likings." Alexander Smith
Saturday, January 1, 2011
没有做不到的事, 只有想不到的事
Studies tell us that only 3% of people in the USA set goals, and they are among the wealthiest people in the nation! Worldwide, the percentage is probably lower. Why is this percentage so low? There are several reasons, but the one that concerns the most is the lack of know-how. When we ask people why they don’t set goals they often say, “I don’t know how.”
Here are the setting steps (adapted) to help realise your goals.
Step 1. Dream! Let your imagination run wild while you fill up a blank sheet of paper with everything you want to be, do or have... By dreaming you instill hope for your future, and with hope there’s possibility. Your list should include about what you want to be, do or have.
Step 2. After you complete your list, wait 24 to 48 hours and read each item on your list and answer the question: Why? If you can’t verbalize in one sentence why you want to be, do or have this dream, then it’s not a dream and it won’ become a goal. Cross it off your list.
Step 3: Ask the following five questions of every dream on the dream List you created.
1. Is it really my goal?
2. Is it morally right and fair to everyone concerned?
3. Is it consistent with my other goals?
4. Can I emotionally commit myself to finish this goal?
5. Can I “see” myself reaching this goal? (Visionise)
You must answer “yes” to all five questions for each goal, or cross that goal off your dream list.
Here are some questions to ponder:
- Is it really my goal or is it a goal someone else wants me to pursue?
- Is it the right thing to do?
- Will achieving this goal distract from achieving other goals?
- Are you sure you can make the commitment to pursue this goal and see it through?
- If you can’t “see” yourself reaching this goal, you probably won’t.
Step 4: Ask the following seven questions of every dream that remains on your dream List (or goals list).
Will reaching this goal . . .
1. make me happier?
2. make me healthier?
3. make me more prosperous?
4. win me more friends?
5. give me peace of mind?
6. make me more secure?
7. improve my relationships with others?
If you can’t answer “Yes” to at least one of these questions for each goal, eliminate that goal from your list. Be sure to consider your family when you answer these questions. And do not confuse pleasure with happiness!
Step 5: After asking the questions posted in Step 4 you will have eliminated some of your "goals". Maybe these are not really goals, just thoughts or desires at this point, so you’re better off without them.
Step 6: Separate your remaining list of goals into one of three categories:
1. Short-term (one month or less to achieve this goal)
2. Mid-term (one month to one year to achieve this goal)
3. Long-term (one year or more to achieve this goal).
This step will help you quickly determine whether or not you have a balanced perspective between what needs to be done now, versus your dreams for the future.
Remember:
- Goals must be BIG to make you stretch and grow to your full potential.
- Goals must be long-range to keep you on track.
- Goals must also be small, thus you can work on daily to keep you disciplined.
- Goals must be on going to reduce the possibility of short-range frustrations.
- Goals should be Specific, Measurable, Attainable, Related to their job, and Time-specific.
Step 7: After specifically identifying your goals, write them down! It is important that you have a written list of your specific goals. Then you will begin to do the daily, weekly action steps that will take you closer to achieving that goal. Be selective. You may not be able to work on all of your goals at one time! Don't over do it. If you only have time to complete one or two goals for the remainder of this year, don’t apologize. Do a little bit more than you think you can, but do not overextend your time to the point that you don’t complete any of your goals. Do not get frustrated by the process! Work the system and it will work for you... Trust the system.
Once you have identified your goals and plotted the activities that you intend to do to fulfill your goals, pat yourself on the back! You have just spent more time planning your future than most of your friends, relatives or associates will ever invest! Good for you.
Adapted from an article by Ziglar
"It is better to look ahead and prepare than to look back and regret." Jackie Joyner-Kersee Multiple Olympic Gold Medal Champion
Here are the setting steps (adapted) to help realise your goals.
Step 1. Dream! Let your imagination run wild while you fill up a blank sheet of paper with everything you want to be, do or have... By dreaming you instill hope for your future, and with hope there’s possibility. Your list should include about what you want to be, do or have.
Step 2. After you complete your list, wait 24 to 48 hours and read each item on your list and answer the question: Why? If you can’t verbalize in one sentence why you want to be, do or have this dream, then it’s not a dream and it won’ become a goal. Cross it off your list.
Step 3: Ask the following five questions of every dream on the dream List you created.
1. Is it really my goal?
2. Is it morally right and fair to everyone concerned?
3. Is it consistent with my other goals?
4. Can I emotionally commit myself to finish this goal?
5. Can I “see” myself reaching this goal? (Visionise)
You must answer “yes” to all five questions for each goal, or cross that goal off your dream list.
Here are some questions to ponder:
- Is it really my goal or is it a goal someone else wants me to pursue?
- Is it the right thing to do?
- Will achieving this goal distract from achieving other goals?
- Are you sure you can make the commitment to pursue this goal and see it through?
- If you can’t “see” yourself reaching this goal, you probably won’t.
Step 4: Ask the following seven questions of every dream that remains on your dream List (or goals list).
Will reaching this goal . . .
1. make me happier?
2. make me healthier?
3. make me more prosperous?
4. win me more friends?
5. give me peace of mind?
6. make me more secure?
7. improve my relationships with others?
If you can’t answer “Yes” to at least one of these questions for each goal, eliminate that goal from your list. Be sure to consider your family when you answer these questions. And do not confuse pleasure with happiness!
Step 5: After asking the questions posted in Step 4 you will have eliminated some of your "goals". Maybe these are not really goals, just thoughts or desires at this point, so you’re better off without them.
Step 6: Separate your remaining list of goals into one of three categories:
1. Short-term (one month or less to achieve this goal)
2. Mid-term (one month to one year to achieve this goal)
3. Long-term (one year or more to achieve this goal).
This step will help you quickly determine whether or not you have a balanced perspective between what needs to be done now, versus your dreams for the future.
Remember:
- Goals must be BIG to make you stretch and grow to your full potential.
- Goals must be long-range to keep you on track.
- Goals must also be small, thus you can work on daily to keep you disciplined.
- Goals must be on going to reduce the possibility of short-range frustrations.
- Goals should be Specific, Measurable, Attainable, Related to their job, and Time-specific.
Step 7: After specifically identifying your goals, write them down! It is important that you have a written list of your specific goals. Then you will begin to do the daily, weekly action steps that will take you closer to achieving that goal. Be selective. You may not be able to work on all of your goals at one time! Don't over do it. If you only have time to complete one or two goals for the remainder of this year, don’t apologize. Do a little bit more than you think you can, but do not overextend your time to the point that you don’t complete any of your goals. Do not get frustrated by the process! Work the system and it will work for you... Trust the system.
Once you have identified your goals and plotted the activities that you intend to do to fulfill your goals, pat yourself on the back! You have just spent more time planning your future than most of your friends, relatives or associates will ever invest! Good for you.
Adapted from an article by Ziglar
"It is better to look ahead and prepare than to look back and regret." Jackie Joyner-Kersee Multiple Olympic Gold Medal Champion
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