If my short term goals don't seem to lead towards my long term goals, or if what I am doing now doesn't fit in with my goals, then I need to rethink. I keep the yellow pad with my long term goals on it on my desk and review it occasionally. This helps me to stay out of the time-waster deadend traps. PrioritizeDo the most important thing on the list first. That way if you run out of energy, you can stop! Make sure that some of your priorities include daily self-care and activities that move you closer to your highest values. Pick a good time of day and week to do an activity When is your energy best? When is your pain lower? When are the shops quietest? When is it easiest to get around? Organize the space Can you de-clutter? Could tools be kept close to where you will use them? Start smallWhat is the smallest step you could take to inch closer to a goal? For example, the first step in writing a letter is turning on the computer. Switch between light and heavy tasksThis is a good way to keep feeling like you are getting things done, while respecting your body's limits. It's easier to stay tuned into the body if you work slowly and try to stay aware of how it feels. You may notice that the body wants to change position or come back to an upright posture from time to time. The teacher is allowing a participant to generate the teaching point but offering new labels (avoidance and distraction) and giving it emphasis. The teacher is reinforcing the importance of experimenting with this in real life as home practice and reporting back to the group. This case demonstrates the simple and complex reflections used through statements and questions that foster abstract conceptualization of the practice and reasons for testing it out in the real world.

She tries to generate from participants an acceptable and believable rationale, consistent with their goals, while valuing and supporting further formal and informal practice. At this stage of abstract conceptualization and generalization, the greatest challenge for the teacher is to resist telling versus eliciting from the group the links and benefits of the work. Although complex reflections and some summarization may be required, as much as possible, her inquiry must let the group come up with its own theories as to the relevance, generalizability, and rationale for the practice, thus teaching themselves. This process takes time. Yet often, as teachers, we are eager for participants to "get it" because we have an agenda, forgetting that people learn at different rates and that the themes are repeated throughout the course of the program. Further, trainees often do not trust in the wisdom of the group to generate the key teaching points for themselves. Additionally, I have been inspired by the words of motivational guru, Jim Rohn. His encouraging, inspirational, and thought-provoking quotes include: We must all suffer one of two things: the pain of discipline or the pain of regret. Don't wish it was easier, wish you were better. Don't wish for less problems, wish for more skills. Don't wish for less challenge, wish for more wisdom. Discipline is the bridge between goals and accomplishment. Motivation is what gets you started. Habit is what keeps you going.1 Two quotes from the great poet Maya Angelou also inspire me on a daily basis: Nothing will work unless you do. Now think about the pros' andcons' of each option. Write them down. Be aware of how a particular option or idea makes you feel right now, when you think about it. If you feel positive and inspired, and feel it's a realistic, achievable way forward, then it's the right option. It becomes your specific goal. Knowing you have options gives you the power of choice; you get to decide what way forward would work best for you.

Whatever it is you want to do and whichever option you choose, although it may present a challenge, it shouldn't be too hard or difficult. It can be daunting and disheartening to think how much time and effort you've got to put in - for example, if you know you've only got two months to learn to play the ukulele at your brother's wedding in August. Or that you want to lose a stone in weight by Christmas. So, what needs to happen is for a goal to be broken down into smaller, more doable steps. Taking a step-by-step approach is the most positive way forward because it means you set yourself up for constant successes by achieving small targets along the way. So now, write down all the things you think you'd need to do towards your goal. Just empty your mind; you don't need to write things down in any particular order just yet. If, for example, you wanted to change career direction, the things you'd need to do could include talking to a careers advisor or coach, spending time online researching jobs and training in the career you're interested in and rewriting your CV. These are all part of the larger goal, but breaking them down makes them easier to think about and to work on. One of my long term goals is to achieve financial security (if such a thing exists). Therefore, I try to keep my stock portfolio balanced; this is a short term goal. Thus my investments are spread between stocks, bonds, mutual funds and certificates of deposit, with a target of a certain percentage of the whole for each type of investment. The idea (illusion?) is that since each type of investment can lose money at different rates, and even can occasionally make money, or so I've been told, a balanced portfolio is the safest. I occasionally need to do some buying and selling to keep the percentages on target to meet my short term goal of keeping the portfolio balanced. Rebalancing is buying and selling to keep each group at its assigned percentage. If we have ADD, we tend to set unrealistic goals. We especially do this regarding time, thinking we can get more done in a day than is possible, but we set unrealistic goals in other ways too. I have a long term goal of keeping my weight down, so I have a short term goal of losing some of the weight that I'm carrying now. So I need to improve my eating habits and increase my exercise. When pain, fatigue or strong emotions come up in the moment, breathing can be your anchor.

Remember that these things will not harm you, and they will naturally pass in their own time if you wait. Take short frequent breaksThe pacing worksheet can help you to plan this out in detail. There are more and more clever gadgets to make tasks easier. Home health-care stores, hardware stores and kitchen supply stores have many great ideas. Share, trade or hand off tasks to family, friends and services. Accept that helpers may not do things your usual way. If you can, try handing off tasks that you value less and keeping those that you value more. Cut back or cut out tasksAre there time wasters that you could do less of? Could you avoid some tasks, for example by buying clothes that do not need to be ironed? Learn to say "no""No" is a hard word to say, but it is the key to a simpler life. You might try saying "I'll get back to you" to give yourself time to think before agreeing to help. Try asking yourself, "Is this really my problem?" The home practice, in addition to various formal meditations, includes readings and exercises such as the Pleasant and Unpleasant Events Calendars, Identifying Relapse Signatures, and action plans for when depression and anxiety manifest. These are intended to help integrate and internalize the learning into daily life in both scheduled and ad hoc ways. People are often too quick to punish and blame themselves for mistakes, and too slow to reward themselves for successes. When you get anything done, even if it's very small, celebrate with a reward. Anything goes, even a mental "pat on the back," a tasty snack, or a look at a favourite picture or website. After having had the concrete experience in class, observed and reflected on it, and then explored its relevance to depression, anxiety, and other distress using a new mode of mind (not dependent on problem solving), the participant is then asked to go home, practice, reflect, and experiment with what has been learned. This enhances the skills of concentration, shifting attention, and a decentered stance, and helps participants see how these skills can be employed during stressful and depressogenic moments in life. The term home practice is intentional as it is thought to be less provocative than calling it homework, particularly for those participants who have negative associations or memories of school. Further, it emphasizes the practice and skill development aspect of what is being asked.

Home practice is highlighted from the beginning as a critical part of the program to reinforce and extend the learning that takes place during each session. The intentions of home practice include the application of concepts, assumptions, and principles of the MBCT program, as well as the formal and informal mindfulness practices to everyday life. I urge you to find the affirmations and quotes that have meaning for you as you do the prep work necessary to create a plan and put it into action with fierce determination to win by reclaiming your health. You are ready to move forward with a mindset of winning with a purpose. Today you have chosen complete ownership of your life. The critical factor to winning is to keep your actions simple, attainable, and straightforward. Every day you must intentionally work toward your goals. Use the formula we have discussed to guide you: Fierce Determination + Laser-Focused Actions + Bottomless Discipline = Deep Beauty and Inner Worth Putting this formula to work starts first thing in the morning every day when the alarm goes off. What do you choose to do when you hear the alarm clock ringing? Do you just lie there in the comfort of your warm bed when you know you have appointments? Do you just go back to sleep and say, To heck with it? Think about this for a moment. People tell me they don't have time to work out, practice meditation, or eat well because they are too busy. Guess what? If you think you don't have the time, then create it. There are no excuses. If it means getting your butt out of bed early, then take action and get your butt out of bed. Always remember, discipline is your personal will to succeed. Thrive to learn something new every day. Study and practice your craft.