Measuring and Monitoring
The unconscious mind likes to follow each piece of information constantly and likes things simple. For example, if we put a thermometer on our thumb, we can make our thumb hotter or colder. If we want the magic of the unconscious mind, we need to find a way we can concretely monitor ongoing results. Only the unconscious mind can sustain efforts and make the countless adjustments necessary for real lasting changes. If we want something to change we need to practice monitoring of what we want changed and anything that might be related to making that change. One of the most reliable methods of discovering what this might include is to follow changes in each of our major relationships. This way we are broadly self-monitoring our lines of interest each connected directly (times two) to our spiritual source. We discover inherent motivations that can be allied behind the will of our spiritual source.
'Natural' time periods for goal setting may include: moment to moment, daily, monthly, seasonally (90 day) or annually depending on the specific goal to be accomplished. Each of these offers their own advantages with a combination of all of the above potentially leading to and offering the best potential outcomes. Starting all of these all at once would be...difficult. Growing them each a little each day would be organic!
To monitor our outcomes we may want to use a derivation of Peter Drucker's formulae for SMART goals from his book, The Practice of Management. We need to be able to state our goal in a way that is Specific and Measurable. We will need to be able to clearly define what we plan to do (Action oriented), where we are within these measures, where we would like to be (Realistic yet inspiring), and optimally have several points of success along the way along with a commitment to get it done in a specific time period (Time Specific).
We could monitor our mood, how we feel about ourselves and/or how we feel about others. We can monitor how we feel about our past or our future to name a few. Using a zero to ten Likert scale (see below) we can 'touch base' several times a day. We might monitor one of the treatment strategies learned in a class or therapy and measure our responses before and after practicing the strategy. This allows us to monitor our ability 'to move the center line.' For example we could at a given time measure how we are feeling. Then go for a walk, exercise, or read a book for a few minutes and measure the difference these efforts have made and how they have 'moved the center line'. Another example could be 'How I feel about my marriage?', for example:
How I am feeling about my marriage?:
|Before exercise:||(Passionless)||1 2 3 4 5 6 7 8 9 10||(Full of Passion)|
|After exercise||1 2 3 4 5 6 7 8 9 10|
Some may find using a word to better define each number helpful. In this example one could use several aspects of the marriage if they are central parts of our goal. Other examples might include self-monitoring sleep, concentration, energy levels, enjoyment, etc. (See below)
Wellness/Mood Self-monitoring Scale
Please report how you feel from one through ten before and after you apply your corrective strategy.
Cognitive (Incantation) -'God loves me, Spirit heals me and I am whole, now!' or other corrective thoughts.
Behavioral Activation i.e. 'dancing', deep breathing, exercising, calling someone you love
|1) “I feel good!”||______||______|
|2) "I have a wide variety of healthy interests."||______||______|
|3) "My appetite is healthy and where I want it."||______||______|
|4) "I sleep well and wake up rested and ready for the day."||______||______|
|5) "Everyone sees me as healthy and active."||______||______|
|6) "My energy levels support all I want to do in a day."||______||______|
|7) "I enjoy contributing to the lives of others."||______||______|
|8) "My concentration is sharp."||______||______|
|9) "I love life and living."||______||______|
|10) "My person, family and social life are great!"||______||______|
|Total Wellness Score:||______||______|
Another way of self-monitoring is to monitor your efforts and the effect it is having on your life.
Results of Efforts Self-monitoring Scale
Please record the results of your efforts in the past week from one to ten.
|As a result of my efforts I have:||(no attempt)||0-10 (got it done!)|
|1) I drank ½ my weight in ounces of water today.||_____|
|2) I exercised every morning for 30 minutes.||_____|
|3) I took time to review my goals and apply them daily.||_____|
|4) I spent quality time with my kids each day.||_____|
|5) My spouse and I spoke kindly for 30 min each day.||_____|
|6) I stayed on my 'Mediterranean' diet.||_____|
|7) I got to sleep on time each night.||_____|
|8) I reviewed my successes each night.||_____|
|9) We spent an evening with friends each week.||_____|
|10) Twice a day I spent time in prayer/meditation.||_____|
|Total effort level||_____|
|Personal satisfaction with the results of your efforts.||_____|
|Others' satisfaction at a result of your efforts.||_____|
The scale above really affirms your efforts, and allows for the adjustments of strategies that are not working. It also aligns your efforts with your functional response. Again, I would strongly suggest that you use these as only one aspect of your overall life goals.