Workbook for Goal-setting and Evidence-based Strategies for Success Complete Workbook by Caroline Adams Miller, MAPP Author of Creating Your Best Life: The Ultimate Life List Guide Table of Contents Introduction .................................................................................................................... 5 Theme One: Flourishing ................................................................................................. 6 Why Does Flourishing Matter? ................................................................................... 6 Success Flows from Happiness ................................................................................ 6 The Positivity Ratio .................................................................................................. 7 From the Source: Martin Seligman on Flourishing ................................................... 8 Jolts of Joy ................................................................................................................... 9 Happiness Boosters Worksheet ..............................................................................11 Introducing Character Strengths .............................................................................. 12 Exploring Your Own Character Strengths ............................................................. 13 Looking Back: Me at My Best ................................................................................ 14 Find Your Person-Activity Fit ................................................................................... 15 Gratitude .................................................................................................................... 16 Three Good Things Worksheet .............................................................................. 17 Meditation ................................................................................................................. 19 Meditation Benefits and Resources ...................................................................... 20 Altruism: Acts of Kindness ........................................................................................ 21 Theme One Primary Takeaways ................................................................................ 23 Theme One Resources ............................................................................................... 24 Theme Two: Discovering My Best Possible Future Self ............................................... 25 A Powerful Way to Prepare for Goal Setting ............................................................. 25 A Businessman reflects on Story Telling ............................................................... 26 Day 1 of Your Best Possible Future Self .................................................................... 27 Dustin Carter Telling His Story ............................................................................ 28 Day 2 of Your Best Possible Future Self .................................................................... 29 Day 3 of Your Best Possible Future Self ................................................................... 30 Future Me .................................................................................................................. 31 Theme Two Summary ............................................................................................... 32 Theme Two Resources ............................................................................................... 32 2 © Caroline Adams Miller, 2013, 2015. All rights reserved Theme Three: Setting Short-term and Long-term Goals ............................................. 33 Best Possible Future Self Sets the Stage for Goal-setting ......................................... 33 Purpose and Mission: Values Aligned with Actions ................................................. 34 Transcendent Purpose ........................................................................................... 35 Mission and Purpose Worksheet ........................................................................... 36 Living Your Dreams ................................................................................................... 37 Setting the Best Goals for Yourself ........................................................................... 38 Evaluating Goals ....................................................................................................... 40 Short-term Goal Worksheet: Template to Evaluate Effectiveness ....................... 42 Long-term Goal Worksheet: Template to Evaluate Effectiveness ........................44 Theme Three Summary .............................................................................................46 Theme Three Resources ............................................................................................46 Theme Four: Creating an Environment of Success ...................................................... 47 Birds of a Feather Flock Together ............................................................................. 47 You’ve Got to Have Friends ...................................................................................... 48 Bright Lights & Black Holes Worksheet .............................................................. 50 Web of Influence........................................................................................................ 51 My Actual Web of Influence Worksheet ................................................................ 52 My Ideal Web of Influence Worksheet .................................................................. 53 Active-Constructive Responses ................................................................................. 54 Share and Share Alike Worksheet ......................................................................... 55 Words Can Make You Stronger ................................................................................. 56 Word Priming Worksheet ...................................................................................... 57 Design Your License Plate Worksheet ................................................................... 58 Theme Four Resources .............................................................................................. 62 Theme Five: Willpower and Habits .............................................................................. 63 Habits ......................................................................................................................... 63 How Habits Work ..................................................................................................64 Making Habits Stick............................................................................................... 65 Ifs, Ands, and Buts Worksheet .............................................................................. 67 3 © Caroline Adams Miller, 2013, 2015. All rights reserved Self-Regulation ......................................................................................................... 68 Ability to Wait ........................................................................................................69 Ability to Say No to Oneself ................................................................................... 70 Exercise Your Self-Regulation Muscle .................................................................. 71 How to Enhance Willpower Stores ........................................................................ 72 Ben There, Done That, Worksheet ........................................................................ 73 Theme Five Resources ............................................................................................... 74 Theme Six: Fostering the Mindset of Lasting Change .................................................. 75 Taking Risks .............................................................................................................. 75 Taking Risks Worksheet ........................................................................................ 77 Minimizing Regrets ................................................................................................... 78 Coulda, Shoulda, Woulda ... ...................................................................................... 79 Reflecting on Possible Regrets Worksheet ............................................................ 81 Resilience and the Art of Not Quitting ..................................................................... 82 Is Failure the Secret to Success? Worksheet ........................................................ 83 Grit ............................................................................................................................ 84 What is Grit? .......................................................................................................... 85 Grit Score Worksheet ............................................................................................ 86 Savoring ..................................................................................................................... 87 Savoring Worksheet .............................................................................................. 88 Theme 6 Resources ................................................................................................... 89 Epilogue: Now what? ................................................................................................... 90 Continuing