This describes a way of setting simple goals that build on prior ones over time.

This chart shows a sample of goals within suggested progression levels.

This form is like the one above but you can print and write in your own goals.

This form is the same as above but as a type-in version.

This form is like a calendar format to check off daily habit completion.

This form is the same as above but as a type-in version.


These materials are for you to fit together and adapt in whatever way makes sense for you. If you want a plan that's more directive, here are some steps you could try out:

1.  Read the progressions document (1st button).


2. Download a blank goal tracker chart (3rd or 4th button). 


3. Look at the filled goal tracker chart (2nd button). In each category pick one goal to work on for the upcoming month. The suggested goals are organized from most basic at the top, to more complex at the bottom. Pick the most basic one that you haven't mastered. If it's not clear what the suggested goal is, go to that dimensions of wellness page for details.


4. Use the daily habit tracker form for the goals that need daily action. It could be one task to complete that week.


5. Find an accountability partner and every week report how you did in each goal. Try to keep it non-judgmental.


6. For each goal, decide on a reward for yourself for the week or month. Report to your accountability partner when you give yourself the rewards. You might ask their help if it's hard to manage the reward process.


7. At month end, for the categories you feel you mastered or got 70% success in, pick a new goal for that category. For the goals you still want to work on, keep those in the next month. If you can't decide, discuss with your accountability partner.


8. If you've gone three months and still have one category with a basic goal you haven't mastered, take a week to stop focusing on the whole set and just focus on that one. 


9. If you can't get some progress after a week, get some help figuring out what's stopping you. If you don't have sources of help, look thru the podcast lists for a related topic.


10. Once you've got 70% success in that goal for a week, go back to your set of goals and make a new one for each category.


11. Every six months look at the prior goals you've progressed in and decide if you slid back and need to work a bit more on those before moving on.


12. Every six months get some feedback about your progress, from people who might be affected by your goals and who you trust to have positive intentions toward you.