Smart-Step and Plus 1 Change Tools for Self-Coaching
- Identify a reasonable change goal. Start by making your goal realistic, understandable, doable and measurable.
- Monitor and Edit yourself in positive ways. Commit to setting and making progress to accomplishing this goal by the end of the weekend. Set a Plus 1 goal by identifying one specific behavior to change and take a one step at a time to make some changes. To make the activity more challenging stretch from where you are now to where you want to go. Do not try to change everything at one time; review and reassess goal to keep it realistic and incorporate these small lessons learned from setbacks or failures. Try to understand setbacks and overcome them by the lessons you learned. Don’t give-up or give-in. Stay focused and bothersome distractions will disappear.
- Soften your “criticism.” of self . Do not quit if you feel overwhelmed. Practice this technique–STOP. Reflect. Challenge your thinking.
- Ask for and accept support and advice from others. Changing a habit or getting unstuck succeeds to the extent that you do not feel alone in tackling or changing it. Be responsive to friends and family members comments or concerns. Be open and flexible to suggestions and feedback from others in trying to keep momentum for change going.
- Have high standards. Have high standards and don’t expect perfection. Things may go wrong. Be ready to go with the flow.
- Focus on the optimistic “POV” and Self-Talk. Try to understand and apply your strengths and abilities to the change process. People who succeed on changing behavior permanently make at least three times as many positive statements to themselves about progress than negative statements or excuses.
Once you understand the Smart-Step Process you are on the road to significant personal change and getting unstuck. Specific change goals replace other people’s expectations and help you focus on what is really an important priority in your life. Being and living in the moment is critical to developing confidence. It means learning to trust and believe in your ability to accept the challenge. Developing this change posture means that you must accept more vulnerability and take more risk. Trust is directly related to your ability to be open and is experienced as authenticity by others. Good Luck on your change goals and share your success stories with us next week.