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Follow these guidelines and you will have a success in keeping your resolution!
Evaluate your progress.
How well did I do in the first month? And the second? Did I achieve the goal that I set for myself?
After reviewing your progress add here your thoughts on what you think you should work on more and what are the things you are doing good.
Add your observations of your progress!
If there are things you would want to improve/change next month, add those here too.
It takes sacrifice to get results. Type in here if keeping your resolution affects your life negatively.
Add your thoughts on the positive things you obtained while keeping your resolution and how they influenced your life or the life of the people around you.
Esquemas: perdida, deprivacion, derrota.
Pensamientos automaticos
Distorsiones cognitivas
Triada cognitiva
Less is more! Do not follow the crowd, think about what you really want to achieve next year. Set your resolutions!
Type in your resolution.
Creencias intermedias
Make a step-by-step plan. It's easier to follow, and the one step at a time method will keep your motivation up.
Questions that might help you:
Contienen reglas , actitudes y supuestos.
Creencias nucleares sobre el mundo mismo y los otros.
When you set a goal, you should also set a reward for accomplishing it.
Set your goals while having your resolution in mind. You should set short-term and all-year long-term goals so you can start seeing results right away.
Examples:
- go to the gym 2 times a week in the first 3 months, go 5 times a week by the end of year
- pay 1/4 of debts by may and pay all of it by the end of the year
Organizado por funciones cognitivas, afectivas, motivacionale e instrumentales
When you set a goal, you should also set a reward for accomplishing it.
Example:
- if you managed not to buy anything new for 3 months, then you should get 1 thing in a limit of a small amount
- if you lost the desired kilograms in 3 months, you should get your favorite food (with a limit, of course) to celebrate
