Spring is one of my favourite times of year. I love the way the snow melts away and reveals tiny buds, slowly and determinedly pushing their heads through the earth, to bloom in the warm rays of sun. April represents a month of growth, of rebirth, and renewal. So why just leave January for the month to review goals and get back on track? Let’s make April our new January. Take a moment and Review-Recharge-Renew-Restart!
Review: Remember that goal you set earlier this year? How have things been going? Have you been getting off track on any of your goals? Or maybe you haven’t checked in on your progress lately. If you have been getting off track, what is the smallest step you can take today to get back on track?
Recharge: Give those goals an energy boost! One of the best ways to make your goals a reality is to write them down. What is it exactly that you want to achieve? How will you go about achieving it? In what time frame? And how will you notice your progress towards it? Re-writing your goal based on what you have learned since the time you set the goal can help recharge your motivation for working towards it. Click her to learn more about setting SMART goals.
Renew: Sometimes when we review our goals, we realize that we stopped working on them because they no longer matched our needs, values, or situation. If you reviewed your goal and realized it no longer was a complete fit for you, take a moment to re-write it to be a better fit. Or, scrape it completely and start out fresh.
Restart: You’ve got your goal, you’ve got the steps written out of what you need to do to achieve that goal. You’ve got a timeframe – now just start. Right in this moment, commit to start.
Check these out additional tips to stay on track (and feel free to add more of your ideas in the comments).
If you started to get off-track on any goals you set for yourself earlier this year, let April be the month that you review them or rewrite them so that you get back on track with being your courageous, unstoppable self.
The way we speak to ourselves (also called self-talk) can build us up or leave us deflated. The words, the tone, and the overall message in our words can either motivate or tear down, lighten or depress. We may not always feel optimistic in this life, and in those moments our self talk needs to help us persist – enabling us to come out the other side with as little wounding as possible.
How would your mood shift, your perceived stress dissipate, or your day change if you spoke to yourself the way you would speak to a close friend? How would your mood shift if you spoke to yourself as kindly as you would to a young child?
Whatever your life experience, whatever has caused you to feel down on yourself, in this moment, try choosing kindness with your inner words. Not sure how or even what to say? Take 5 seconds and try these simple steps that I refer to as Catch – Anchor – Encourage:
“Don’t beat yourself up for beating yourself up. We just need to learn to make friends with our inner critic.”
If you have a tendency to use negative self-talk, be patient with yourself as you learn to turn it around. Here is a ‘cheat sheet’ of positive statements you use when substituting out the negative – think of this as a starting point as you learn to substitute your own.
Okay – now it’s your turn. Practice Catch-Anchor-Encourage as you go about your day today. Feel free to leave a comment and let me know how it goes!
Neff, K. (2015) Self-compassion: The proven power of being kind to yourself. New York, NY: HarperCollins Publishers.
Susan Guttridge is a trauma-informed Master level Counsellor with the clinical designation of Canadian Certified Counsellor (CCPA). She has 20+ years experience providing individual and group therapy.