¿Cómo puedes medir y celebrar tu progreso y logros usando la psicología positiva?

As a parenting and child development consultant, here is something I recommend in Parenting - To improve your bond and communication with your Kid, set a SMARTER goal like this: Specific: Spend more time with them and listen to them. Measurable: Schedule an hour of daily quality time and ask them open questions. Achievable: Prioritize and delegate tasks and set work boundaries. Relevant: Strengthen your relationship and their social-emotional skills. Time-bound: Do this for 30 days from tomorrow. Evaluated: Check your progress weekly and get their feedback. Revised: Adjust your goal as needed based on changes.

Regularly evaluate your progress towards these goals. This step allows for a structured approach to recognising achievements, however small they may be. This momentum maintains motivation and engagement. Flexibly readjust goals in response to changing circumstances or new insights to remain relevant and aligned with one’s strengths and growth areas. This adaptability is a strength in itself.

Please do not forget to also look at the person who is pursuing the SMART goal. What’s the meaning of this goal for my life ? Why I’m a pursuing this goal? Where will the energy to achieve the goal come from ? What other external resources might be needed? How far am I willing to go, when should I stop or reevaluate ? Am I willing to accept the consequences for me and those around me by achieving it or not achieving it ? No matter how SMART the goal might be , the one pursuing it is you! Be clear about your mission and purpose. Copyright Cristina Palmer

Set Specific, Measurable, Achievable, Relevant, Time-Bound, Evaluate, Re-evaluate (SMARTER) goals. Well-defined goals make it easier to track progress. Schedule regular check-ins to quantify achievements, review what's working, and adjust goals as needed. Celebrating milestones, both big and small, recognizes progress and boosts motivation

Implement a dynamic progress tracking system that goes beyond traditional metrics. Use qualitative assessments, feedback loops, and self-reflection practices to evaluate progress comprehensively and adapt goals and strategies accordingly.

Integrate real-time feedback mechanisms into self-monitoring tools, enabling continuous reflection and adjustment based on immediate insights.

When working towards a goal, whether its personal or professional, I have found habit tracker to be very helpful! It tells me how many days a week I am able to allocate towards my goal with consistency and which days I trip up. When I re-evaluate my goals, this helps me be kind to myself and give breaks on the days that I normally trip up, like weekends!

O automonitoramento nos ajuda a ficar no foco, ou seja, alcançar os objetivos traçados, e ao mesmo tempo celebrar as conquistas. Celebrar cada realização é muito importante. Ao invés de olhar para o que não conseguiu vamos olhar para o que se conseguiu! Tendemos a ver o negativo e temos que ensinar a nossa mente a ver o positivo. Quando focamos no positivo e celebramos reforçamos nossa autoestima a ampliamos a nossa capacidade de realiação.

Regelmäßige Fortschrittsprüfung: Setze regelmäßige Termine, um den Fortschritt gegenüber den SMART-Kriterien zu überprüfen. Analysiere, ob das Ziel spezifisch, messbar, erreichbar, relevant und zeitlich festgelegt ist. Messbare Indikatoren verwenden: Definiere konkrete messbare Indikatoren, um den Fortschritt zu quantifizieren. Dies könnte beispielsweise die Anzahl der erreichten Meilensteine oder der Zeitaufwand für bestimmte Aufgaben sein. Dokumentation: Halte den Fortschritt schriftlich fest. Nutze Tagebücher, Tabellen oder digitale Tools, um die Entwicklung im Laufe der Zeit zu dokumentieren. Anpassungen vornehmen: Wenn sich Umstände ändern oder neue Informationen auftauchen, sei bereit, die Ziele anzupassen.

Use tools like journals, data tracking spreadsheets, habit trackers, or project management software to self-monitor performance. Quantifying progress builds self-awareness and allows you to spot patterns. Reviewing data over time provides visibility into milestones reached. Identifying achievements warrants celebrating, even with simple personal rituals

1. Cultivate an attitude of gratitude by acknowledging and celebrating the positive emotions associated with each achievement. 2. Engage deeply with your goals and the journey towards achieving them. Celebrate moments of flow and engagement. 3. Build strong relationships by sharing your achievements with others and celebrating their successes in return. 4. Reflect on how your achievements contribute to a greater purpose or align with your personal values. 5. Acknowledge and celebrate the completion of goals and the mastery of new skills.

Assim como na ferramenta roda da vida utilizada no life coaching, criei um método de avaliação numérico para cada pilar do PERMA. Isso traz consciência para os coachees de quais aspectos carecem de maior dedicação e esforço intencional no momento, permitindo que sejam traçados planos de ação que de fato os impactarão e é possível reavaliar posteriormente para verificar a eficácia.

Implement celebratory rituals that honor achievements. By acknowledging milestones in positive emotions, engagement, relationships, meaning, and accomplishment, you reinforce your sense of purpose and fulfillment.

Using PERMA model to assess both individual and teams at workplace is very helpful. When a particular team has been working on a difficult project together for a while, its important to figure out how they are doing on all the PERMA metrics. It will tell leaders if the team is still working efficiently or if it may be productive to take a break and regroup.

It is important to align your goals with more internal motivation vs. external motivation. 80% should come from internal motivation and 20% from external. Since we are not perfect, sometimes we need the 20% from the outside to give us the extra push to move forward.

Encare desafios como oportunidades para aprender e crescer, em vez de obstáculos intransponíveis. Medir e celebrar o progresso e as conquistas é uma parte importante do desenvolvimento pessoal e pode ser muito gratificante.

I loved this speech by Matthew McConaughey, when he won the Best Actor Oscar for 'Dallas Buyers Club'. He said - "There are three things I need in life. Something to look up to, something to look forward to and someone to chase" and that someone to chase is his dream of himself in 10 years. He says, he creates a vision of how he wants to be in 10 years time and works to make that vision a reality. When he has achieved that, he dreams of a better person and chases that dream. That is such profound concept - that you are not comparing yourself to others, but comparing yourself to your future you! That is a growth mindset - that no matter where you are in life, you can have a healthy competition with yourself and works towards that.

Positive psychology focuses on strengths, resilience, and optimal functioning, aligning seamlessly with the core tenets of a growth mindset. Therapeutic interventions grounded in positive psychology often involve identifying and leveraging individual strengths, fostering a sense of optimism, and reframing challenges as opportunities for learning and growth. By emphasising positive aspects and encouraging a mindset that embraces possibilities and personal development, positive psychology interventions complement the journey towards adopting and sustaining a growth mindset. This integrative approach enhances therapeutic outcomes by promoting resilience, self-efficacy, and a more adaptive perspective on life's experiences.

Adopt a growth mindset focused on learning and development rather than fixed abilities. View challenges as opportunities to expand skills and knowledge. Regularly attempt tasks just beyond current competency. Record playbacks of performance to track progress. Celebrate all personal growth wins

Eine "wachstumsorientierte Denkweise" bezieht sich auf die Haltung, Herausforderungen und Hindernisse als Chancen für persönliches Wachstum und Lernen zu betrachten. Es steht im Kontrast zu einer "festen Denkweise", bei der man davon ausgeht, dass Fähigkeiten und Intelligenz in hohem Maße festgelegt und unveränderlich sind. Wenn jemand dazu ermutigt wird, eine wachstumsorientierte Denkweise anzunehmen, bedeutet dies, dass sie offen für neue Erfahrungen und bereit sind, sich neuen Herausforderungen zu stellen. Diese Denkweise erkennt an, dass Anstrengung, Ausdauer und Lernen entscheidende Faktoren für persönliche Entwicklung und Erfolg sind.

Practice self-compassion, talking to yourself like you would a good friend. Counter inner critics focusing on shortcomings. Track achievements no matter how small. Write thank you notes to yourself for reaching milestones. Verbally celebrate your efforts, persistence, and successes

In my experience coaching leaders, self-compassion seems to be one of the least developed muscles. Most likely leaders and high achiever are capable of high performance because they push themselves all the time...however this might not be sustainable in the long run. Developing a strong self compassion, can help leaders and their team perform to their highest levels, enabling them to accept accountability for their actions, while also being kind and accepting of themselves. As every "muscle" it does require intentional training

Selbstmitgefühl ist die Fähigkeit, sich selbst mit Freundlichkeit und Verständnis zu begegnen, besonders in schwierigen Zeiten. Es beinhaltet, sich nicht selbst zu verurteilen, sondern mit Empathie auf eigene Fehler oder Herausforderungen zu reagieren. Studien zeigen, dass Selbstmitgefühl positive Auswirkungen auf die psychische Gesundheit hat, wie geringere Angst und Depression. Es kann durch Achtsamkeitspraktiken gestärkt werden.

It is important to be proud of ourselves no matter what happens. No matter how many times we have failed, as human beings, we can overcome and achieve anything, according to the self-determination theory. We have to give ourselves more credit because we have more potential than we think.

I've found self-reflection to be a guiding light in my own journey. It's not passive contemplation but an active process. Here's my take: Learning from Experiences: When I ask, "What have I learned from my experiences?" it's as if I'm collecting precious wisdom from everyday encounters. Growth as a Person: "How have I grown as a person?" invites me to recognize my personal development. It transcends tangible achievements, shedding light on the transformation happening within me. Appreciating Achievements: It's like realizing that my journey isn't just about reaching destinations; it's about becoming the best version of myself. This correlation enhances my sense of accomplishment.

The best stories are the ones in which you have overcome challenges. Therefore, you should see challenges as opportunities to inspire others once you overcome them.

Als ich mich selbständig gemacht hatte, überfluteten mich zuerst Zweifel und Unsicherheiten. Doch ich entschied mich, diesen Unsicherheiten nicht die Oberhand zu überlassen. Mit Durchhaltevermögen und einer klaren Zielsetzung wagte ich den Schritt in die Selbständigkeit. Die ersten Monate waren geprägt von Höhen und Tiefen, aber ich ließ mich nicht entmutigen. Jeder Rückschlag wurde zu einer Lektion, die mich nur noch entschlossener machte. Ich definierte klare Ziele, die mir als Leuchtturm dienten, wenn der Weg steinig wurde. Das Durchhaltevermögen zahlte sich aus, als ich begann, die Früchte meiner harten Arbeit zu ernten. Das Unternehmen gewann an Fahrt, und ich entwickelte nicht nur beruflich, sondern auch persönlich.

In meiner Praxis begegnete mir Max, ein junger Mann auf der Suche nach einem Ausweg aus den Herausforderungen des Lebens. Sein Blick verriet Verzweiflung, doch ich spürte, dass wir gemeinsam eine Reise zu mehr Wohlbefinden antreten könnten. Von Anfang an ermutigte ich Max, seine Stärken zu erkennen. In den tiefen Gesprächen entdeckte er positive Eigenschaften an sich, die er zuvor übersehen hatte. Gemeinsam setzten wir realistische Ziele, die seinen individuellen Fähigkeiten entsprachen. Die Reise zur Veränderung begann mit dem Fokus auf positiven Emotionen. Ich ermutigte Max, bewusst Freude zu suchen und im Alltag Glücksmomente zu entdecken. Wir erkundeten seine Interessen und entwickelten Strategien, um positive Erlebnisse zu gewinnen.

Encourage individuals to periodically review their goals and the strategies they're using to achieve them. This reflective process allows for adjustments based on what's working and what's not. It's also an opportunity to recalibrate goals to align better with evolving interests, values, or circumstances. Incorporating regular reflection into one's routine can transform the journey towards goals into a more adaptive and responsive process, ensuring that goals remain relevant and motivational over time. This practice not only aids in maintaining momentum but also ensures continuous alignment with one's evolving personal growth and life circumstances.

Savouring is a good practice. There are times when we dismiss our successes and accomplishments too quickly and don't spend time appreciating our efforts in achieving them. Instead of brushing it off, the next time you achieve a goal or accomplish something, pause. Spend some time reflecting on it. Feel the positive emotions. Don't judge yourself by thinking about what you could have done better.

As a leadership coach, this is exciting to see and talk about. It's what I've been helping with for over a decade. I encourage regularly journaling about your experiences, progress, and lessons learned can provide valuable insights. Reflecting on your journey can help you appreciate how far you've come and identify areas for future growth. Instead of focusing solely on quantitative outcomes, measure your progress using the challenges you've overcome. Compare your current self to your past self rather than constantly comparing yourself to others and recognize the positive changes you've made over time. Develop a curious mindset and stay open to new ideas, experiences, and challenges that contribute to your personal and professional growth.

Die positive Psychologie ist eine faszinierende und wundervolle Disziplin, die sich darauf konzentriert, das Beste im Menschen zu fördern und das Wohlbefinden zu stärken. Statt sich ausschließlich auf Krankheiten und Probleme zu konzentrieren, rückt sie die positiven Aspekte des menschlichen Erlebens in den Vordergrund. Es geht darum, individuelle Stärken zu erkennen, positive Emotionen zu kultivieren und einen sinnvollen Lebenszweck zu finden. Es ist eine Feier des Menschseins und der Möglichkeiten zur persönlichen Entfaltung. Sie bietet Werkzeuge an, um Resilienz aufzubauen, mit Herausforderungen umzugehen und aus Rückschlägen zu lernen.