Charting a Course:
Setting Goals
with Intention
Presented by Sharon Kuehn
Wellness Recovery Educator
Contra Costa County Office for Consumer Empowerment
Wellness is unique
to every individual!
How do you define
“wellness”?
Sharon Kuehn
©Wellness Recovery Educators 7/2003
Wellness
►
►
Physical Health
Relationships




includes…
Friendships/Community
Family/Supporters
Significant Other
Communication Skills
Self-Expression/Creativity
► Spirituality/Purpose
► Self-Mastery
►
 Self-Esteem/Self-Love
 Self-Awareness
 Self-Care
►
►
►
Career/Financial Security
Education
Housing/Environment
Sharon Kuehn
©Wellness Recovery Educators 7/2003
Make a Choice,
Commit to the Course...
Listen to your heart’s desire
and choose one area of your
life in which you will set a goal
during our process today:



An area which is very important
to you
An area that has been neglected
An area in which you know you
need support
Sharon Kuehn
©Wellness Recovery Educators 7/2003
Wellness Goal Areas
1. Where will you
start your journey?
►
►
Physical Health
Relationships




►
►
►
Friendships/Community
Family/Supporters
Significant Other
Communication Skills
Self-Expression/Creativity
Spirituality/Purpose
Self-Mastery
 Self-Esteem/Self-Love
 Self-Awareness
 Self-Care
►
►
►
Career/Financial Security
Education
Housing/Environment
Sharon Kuehn
©Wellness Recovery Educators 7/2003
Dream, then Choose…
2. Allow yourself to dream…
 Forget about barriers and imagine what you
want
 Let your intuition guide you
► State
a specific goal to yourself.
► If you feel you can put your full
intention on meeting this goal, you
are ready to refine it.
 3. Repeat this step until you are
satisfied with your idea.
Sharon Kuehn
©Wellness Recovery Educators 7/2003
Envision this goal with all
the details you can imagine.
“What you think, you become.”
-Mohandas Gandhi
4. Get a clear mental
picture of the goal
already accomplished.
► Include details!
►Make
the mental image crystal clear, vivid in
your mind's eye. Play that picture over and over
in your mind.
Sharon Kuehn
©Wellness Recovery Educators 7/2003
The Law of Mind-Action
►After
choosing your
goal, state the goal in
positive terms!
Affirm what you wish to attract
Leave “don’t” and “won’t” out of this process!
For example, “I will do 45 minutes of yoga or take a walk
every evening” instead of “Watch less TV and stop being a
couch potato.”
Sharon Kuehn
©Wellness Recovery Educators 7/2003
5. Write the goal!
“The difference between a goal and a dream
is the written word.”
-Gene Donohue
► Once
it goes into
writing it becomes
substantial and
starts etching itself into your subconscious.
Sharon Kuehn
©Wellness Recovery Educators 7/2003
Exploring the Territory…
Have I clearly and decisively set my intention on
manifesting this goal?
► What skills do I need to achieve this?
► What information and knowledge do
I need?
► What help, assistance, or collaboration
do I need?
► What resources do I need?
►
►
►
►
Am I making any assumptions?
What can block my progress?
How can I address that?
Sharon Kuehn
©Wellness Recovery Educators 7/2003
Charting the Course: Objectives
► 6.
Identify the steps or
markers along the path
 Where you are now in
relation to the goal?
 Create 3 – 8 objectives
or signposts to indicate
that you are moving
toward your goal
 Write these steps on
your worksheet
Sharon Kuehn
©Wellness Recovery Educators 7/2003
While defining the steps,
Remember the
Serenity Prayer!
►Base
your objectives on what you can
do to move toward your goal
►Recognize and accept factors that you
cannot control
Sharon Kuehn
©Wellness Recovery Educators 7/2003
Use Deadlines to Stay On Track
► How
long will you need
to complete the goal?
► Create a timeframe:
What can you achieve in:




one
one
one
one
afternoon?
week?
month?
year?
7. Set timelines on
your objectives.
Sharon Kuehn
©Wellness Recovery Educators 7/2003
“Gather Assistance,
Bypass Resistance”
8. Share your goals with
select supporters
► You
do not need to
discuss your personal
goals with those who will
disempower you with
negative attitudes
Sharon Kuehn
©Wellness Recovery Educators 7/2003
9. Use a Daily Planning Tool:
Wellness Recovery Action Plan
“Using the WRAP allows me to notice how well I am taking
care of myself and to consciously change my routines and
activities so that I am creating the lifestyle of my choice.
I’m no longer passive in situations that I don’t want or
choose; I can respond instead of reacting.”
-Sharon Kuehn
Sharon Kuehn
©Wellness Recovery Educators 7/2003
Celebrate
Intention!
10. Back your plan with PERSISTENCE and
resolve. Never give up, even when you hit
setbacks.
► Use
setbacks as reminders to review and revise
your objectives!
► Reward yourself for the completion of each step!
► Create an affirmation which states your intention
and expresses gratitude as if your desired outcome
is already present.
Sharon Kuehn
©Wellness Recovery Educators 7/2003
Goal Setting Review
1. Choose the general area.
2. Dream, let your intuition lead.
3. Make the goal specific.
4. Envision the goal with all the details.
5. Write the goal.
6. Identify objectives, stepping stones toward the
larger goal.
7. Set a time frame.
8. Gather support and assistance.
9. Build the goals into your daily plan.
Sharon Kuehn
10.Persist! Be well! Celebrate
your successes!
©Wellness Recovery Educators 7/2003
Contact Information
Sharon Kuehn
Wellness Recovery Educator
Contra Costa County Office
for Consumer Empowerment
(925) 957-5143
[email protected]
Sharon Kuehn
©Wellness Recovery Educators 7/2003