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Goals & Habits

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goals & habits TIDBITS

Daily Habits:

Often times we do things out of habit and we tell ourselves oh its just my routine or its just my ritual. But does that make it right, healthy and or easier for us? If we understand that habits are just the brains way of conserving energy, then we must truly break down the entire process in order for it to work positively for us. Recent research has shown that habits have three parts, which are the cue, the routine and finally the reward. In every habit that we have, we experience a cue which can be a thing that we feel or something that we see for example if we see a bank, we begin to think how little money we have left till the end of the month. We may begin to calculate bills; we may begin to feel anxiety over our level of brokenness or even breakout in a sweat.


Our routines can be mental, emotional, and or physical. And finally, our reward, if the anxiety that we felt made us skip takeaway lunch so we have money left over at the end of the e day, then we have received a reward for the panic and anxiety we have felt.  

If we are going to make changes, we must make a personal commitment to ourselves and the goal that we want to reach. We must decide that we will take this commitment seriously and act on whatever tasks need to be accomplished. The actions are not a onetime wonder, these actions must be repeated in order to succeed.


Ensuring that we follow through with this, we can achieve success in anything we set our minds to.  Deciding to commit to something is not a task to take lightly. Think of committing to our goals in the same manner that we commit to a significant other, this is a relationship with ourselves that we must hold up to the same standards as if it were another person. When we make or break a habit there is always a reason it can be health related, peer pressure from friends and or family to do better. The reasons are plentiful, and we must pick a reason that is close to our heart. Doing something just because another person wants you to is not reason enough to make a change.


Because then you have to ask yourself what is in it for me? If we are choosing a habit such as getting into shape and making better food choices due to the possibility of having a health-related crisis, this is not habit that we can make and then only put it into action every third Tuesday. This is a lifelong habit that we must maintain in order to remain healthy.  

We must always be mindful of both our negative and positive habits.  

We can always work to reduce and delete negative habits from our lives and 

Strive to perfect our positive habits.


In order to create healthy habits we need to finish at least one goal a day. What good is a habit if we can never see a positive and rewarding outcome? If it is hard to find a goal to come up with to complete every day, start with the simple task of just making your bed. Sounds so simple, yet many of us walk out the door each and every day with covers and clothes strewn all over our bed rooms, so instead of walking into a place of serene calmness at the end of each day, we walk into a fabric laden death trap….why? 

Focus on the most important task first….Look at your top task for the day. If you can divide them into Morning task and evening/afternoon task…After this focus on your most important task… what can you get knocked out first? Decide what tasks have to be done by the end of the day and then prioritize these.

Daily Living Habits

  1. Time management....Task can always be broke down into smaller pieces if you need to do so. Never be afraid to ask for help if you need to.

  2. Row Row Row the Bored…. There are always going to be tasks that bore you to death and tasks that derail your brain. Phone calls and emails can easily lead us down the rabbit hole, if you know that some tasks are going to lead you to social media, save those tasks for last that way if you fail to stay on task its ok because the important items are already done. Often times it’s the tasks that bore you to tears that are also the most Important. Get these things out the way, deal with the boredom and finalize the tasks.

  3. Distracted ideas are not necessarily bad…Just because an idea pops up in your head while your working on an important tasks doesn’t make it a bad idea. Keep a “Not Right Now Note List!” of good ideas that come to you while you are completing a major task.

  4. Decisions can be a distraction… There are some people whose entire day can be derailed by a simple decision such as what do I wear today? Don’t let decision making kidnap your day? If a decision keeps you in a state of unrest for long periods of time either go ahead and make a decision in that moment or move on to the next item on your daily agenda but don’t allow it to control your day. We can choose to practice Gray thinking which is not forming an opinion until you have all of the facts. This allows us to focus on pertinent information and ideas rather than opinions. 

  5. Time is important…Not only your time but other peoples as well. If you have to respond to other people through email make sure that you respect that their time in your communications keeping your responses brief, appropriate and in the context of what they need to know. Time is valuable, respect the readers time.

tools for good habits

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Goal & Habit Workbook

This workbook is filled with a variety of engaging templates to assist with daily living.


           Workbook Highlights:

Page 02: Positive Self Talk Road Map

Page 09: Daily Habits

Page 18: Smart Goals 

Page 26: Goal Setting

Page 30: Goal Management

Task & Daily Planner Tools

This workbook is filled with a variety of tools which will aide with day to day daily living planning. 



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