How can you measure and celebrate your progress and achievements using positive psychology?
Do you have goals that you want to achieve, but struggle to track your progress and celebrate your successes? If so, you might benefit from applying some principles of positive psychology to your goal setting and achievement process. Positive psychology is the scientific study of human flourishing, happiness, and well-being. It focuses on how to enhance positive emotions, strengths, and meaning in life. In this article, you will learn how to use positive psychology to measure and celebrate your progress and achievements in a way that boosts your motivation, confidence, and satisfaction.
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Ezer SalemProject Management Strategist | Mentor | Lecturer | Technology & Innovation Consultant 💫 Writes about Management, Life…
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Stefano Pardi, MBA, PCCHelping leaders & teams achieve peak performance | Strategy & Growth | Executive and Team coach| Angel Investor| Ex…
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Shane McConiglyExecutive Performance Coach to 100 Leaders and Elite Athletes | Globally Accredited Evidence-Based and Results-Driven…
The first step to measure and celebrate your progress and achievements is to set clear and realistic goals that align with your values and interests. A useful framework for goal setting is the SMARTER acronym, which stands for Specific, Measurable, Achievable, Relevant, Time-bound, Evaluated, and Revised. SMARTER goals help you to define what you want to accomplish, how you will know when you have achieved it, what resources and strategies you will need, how your goal relates to your bigger purpose, when you will complete it, how you will assess your progress, and how you will adjust your plan if needed.
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Namita Das
EducateAble | WHO-Certified Mental Health Advocate | Child Counsellor | Passionate Psychology Scholar | Author & Humourist | Attentive Listener & Engaging Conversationalist
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.
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Dr Perpetua Neo
LinkedIn TopVoice x21 • Keynote Speaker • Simon & Schuster Author • DClinPsy (UCL); MPhil (Cambridge) • The Neuroscience Of Peak Performance Without Burn Out • In 41 languages
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.
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Cristina Palmer
Psychologist, Coach and Trainer dedicated to support individuals and organizations in change transitions. Talks about #Strengths Assessment, #Diverse Workforce and their #Intercultural Strengths & Communication
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
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Ezer Salem
Project Management Strategist | Mentor | Lecturer | Technology & Innovation Consultant 💫 Writes about Management, Life and Everything in Between
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
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Shane McConigly
Executive Performance Coach to 100 Leaders and Elite Athletes | Globally Accredited Evidence-Based and Results-Driven Performance Coaching, where we measurably improve your growth to lead and perform better.
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.
The second step to measure and celebrate your progress and achievements is to use self-monitoring tools that help you to track your actions, outcomes, and feedback. Self-monitoring tools can be as simple as a journal, a calendar, a checklist, or a spreadsheet, or as sophisticated as an app, a dashboard, or a wearable device. The key is to choose a tool that suits your preferences, goals, and habits, and to use it consistently and accurately. Self-monitoring tools can help you to stay focused, motivated, and accountable, as well as to identify your strengths, weaknesses, and areas for improvement.
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Shane McConigly
Executive Performance Coach to 100 Leaders and Elite Athletes | Globally Accredited Evidence-Based and Results-Driven Performance Coaching, where we measurably improve your growth to lead and perform better.
Integrate real-time feedback mechanisms into self-monitoring tools, enabling continuous reflection and adjustment based on immediate insights.
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Vedha (✌️) Bharathi
Head of Wellbeing Partnerships @ Heart It Out | Creating safe spaces to rediscover your best you!
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!
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Teresa Macedo
Psicóloga | Psicoterapeuta Positiva | Mentora de liderança, RH e Bem-estar para Pessoas e Organizações | Docente, Conteudista e Tutora
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.
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Nicole Tanculski
Rette dich und deine Familie ❤️ | Familiäres Konflikt- und Stressmanagement, welches auch deinen Eltern schon gut getan hätte. ✨
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.
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Ezer Salem
Project Management Strategist | Mentor | Lecturer | Technology & Innovation Consultant 💫 Writes about Management, Life and Everything in Between
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
The third step to measure and celebrate your progress and achievements is to apply the PERMA model, which is a framework for well-being developed by positive psychology pioneer Martin Seligman. PERMA stands for Positive emotions, Engagement, Relationships, Meaning, and Accomplishment. These are the five elements that contribute to human flourishing, according to Seligman. By applying the PERMA model, you can measure and celebrate your progress and achievements in a way that enhances your happiness and fulfillment. For example, you can cultivate positive emotions by expressing gratitude, optimism, and joy; you can increase your engagement by finding flow and challenge in your tasks; you can strengthen your relationships by sharing your goals, progress, and achievements with others; you can find meaning by connecting your goals to your values and purpose; and you can boost your accomplishment by setting and reaching subgoals, milestones, and rewards.
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Dr Perpetua Neo
LinkedIn TopVoice x21 • Keynote Speaker • Simon & Schuster Author • DClinPsy (UCL); MPhil (Cambridge) • The Neuroscience Of Peak Performance Without Burn Out • In 41 languages
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.
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Laura Rezende
Founder and Coach | Guiding individuals and companies for a happier and healthier life | HR & Management Professional
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.
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Shane McConigly
Executive Performance Coach to 100 Leaders and Elite Athletes | Globally Accredited Evidence-Based and Results-Driven Performance Coaching, where we measurably improve your growth to lead and perform better.
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.
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Vedha (✌️) Bharathi
Head of Wellbeing Partnerships @ Heart It Out | Creating safe spaces to rediscover your best you!
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.
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Mykim Tran, PhD
Humanistic Psychologist | I Help Individuals Create Meaning and Purpose | Keynote Speaker | Inspirational Leader | Author
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.
The fourth step to measure and celebrate your progress and achievements is to adopt a growth mindset, which is a belief that your abilities and skills can be improved through effort, feedback, and learning. A growth mindset, as opposed to a fixed mindset, which is a belief that your abilities and skills are fixed and innate, can help you to overcome challenges, setbacks, and failures, as well as to embrace opportunities, feedback, and learning. A growth mindset can help you to measure and celebrate your progress and achievements in a way that fosters your self-efficacy, resilience, and curiosity. For example, you can adopt a growth mindset by viewing your goals as learning opportunities, by seeking constructive feedback and advice, by embracing mistakes and failures as lessons, and by celebrating your effort and progress rather than your outcomes.
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Daiana Lopes
Analista de Gente e Gestão PL | Recrutamento e Seleção PL
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.
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Vedha (✌️) Bharathi
Head of Wellbeing Partnerships @ Heart It Out | Creating safe spaces to rediscover your best you!
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.
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Sally Edwards
BACP and NCPS Accredited Psychotherapist and Trauma Therapist
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.
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Ezer Salem
Project Management Strategist | Mentor | Lecturer | Technology & Innovation Consultant 💫 Writes about Management, Life and Everything in Between
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
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Nicole Tanculski
Rette dich und deine Familie ❤️ | Familiäres Konflikt- und Stressmanagement, welches auch deinen Eltern schon gut getan hätte. ✨
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.
The fifth step to measure and celebrate your progress and achievements is to practice self-compassion, which is a way of treating yourself with kindness, understanding, and acceptance, especially when you face difficulties or shortcomings. Self-compassion, as opposed to self-criticism, self-judgment, or self-pity, can help you to cope with stress, anxiety, and disappointment, as well as to enhance your well-being, self-esteem, and happiness. Self-compassion can help you to measure and celebrate your progress and achievements in a way that supports your emotional health and balance. For example, you can practice self-compassion by acknowledging your feelings and needs, by being gentle and forgiving with yourself, by recognizing your common humanity, and by soothing and comforting yourself.
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Ezer Salem
Project Management Strategist | Mentor | Lecturer | Technology & Innovation Consultant 💫 Writes about Management, Life and Everything in Between
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
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Stefano Pardi, MBA, PCC
Helping leaders & teams achieve peak performance | Strategy & Growth | Executive and Team coach| Angel Investor| Ex Meta, Amazon, Expedia, Amex| Start Ups
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
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Sally Edwards
BACP and NCPS Accredited Psychotherapist and Trauma Therapist
In psychotherapy, integrating positive psychology can be instrumental in cultivating self-compassion. Positive psychology emphasises strengths, well-being, and positive emotions, providing a supportive framework for nurturing self-compassion. Therapeutic interventions rooted in positive psychology often involve reframing negative self-talk, acknowledging personal strengths, and fostering a sense of gratitude and mindfulness. By encouraging clients to focus on their strengths, successes, and moments of joy, positive psychology aids in shifting towards a more compassionate and nurturing stance. This approach contributes to building resilience, self-acceptance, and a more compassionate and understanding attitude towards oneself.
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Nicole Tanculski
Rette dich und deine Familie ❤️ | Familiäres Konflikt- und Stressmanagement, welches auch deinen Eltern schon gut getan hätte. ✨
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.
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Mykim Tran, PhD
Humanistic Psychologist | I Help Individuals Create Meaning and Purpose | Keynote Speaker | Inspirational Leader | Author
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.
The sixth and final step to measure and celebrate your progress and achievements is to share your stories with others who can appreciate, support, and celebrate with you. Sharing your stories can help you to reinforce your sense of accomplishment, to inspire others, and to create positive memories. Sharing your stories can also help you to receive recognition, appreciation, and feedback from others, which can boost your motivation, confidence, and satisfaction. You can share your stories in different ways, such as by writing a blog post, making a video, giving a presentation, or having a conversation. The key is to choose a medium that suits your style, audience, and goal, and to share your stories with honesty, enthusiasm, and humility.
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Rokib Uddin
|| Production Officer - Reckitt | Ex- Incepta | CSSMBB™ | CCPSf | Aspire Leaders Program '24 | Process Safety Devotee | Project Management Enthusiast| | Optimist ||
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.
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Mykim Tran, PhD
Humanistic Psychologist | I Help Individuals Create Meaning and Purpose | Keynote Speaker | Inspirational Leader | Author
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.
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Nicole Tanculski
Rette dich und deine Familie ❤️ | Familiäres Konflikt- und Stressmanagement, welches auch deinen Eltern schon gut getan hätte. ✨
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.
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Nicole Tanculski
Rette dich und deine Familie ❤️ | Familiäres Konflikt- und Stressmanagement, welches auch deinen Eltern schon gut getan hätte. ✨
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.
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🚀Yana L.
💡 Top Career Counseling Voice | IT recruiter | International Talent Acquisition Specialist | Career Coach | Tech & Crypto / IGaming / WEB3
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.
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Darlene Marshall
Supporting burnt out high achievers evolve from survive to thrive. Follow to learn easy actionables for a wellbeing lifestyle ~ for you and your teams.
One of the greatest predictors of our wellbeing is the quality of our relationships. Celebrating your progress and achievements gives a greater boost when you share it will someone you love and trust who supports your dreams. For the most effective boost to the relationship and to both of your wellbeing comes when the person you share with is enthusiastic, asks open-ended questions, and reflects your positive emotion and excitement back to you. That's known as Active Constructive Responding. Want the most wellbeing bang for your celebration buck? Share your progress and achievements & be sure to celebrate those you love when they share theirs.
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Jenny Toh
I’m hired by introverted leaders who want to be visible on their terms. Together, we create strategies to embrace introversion as their strength and to define visibility and success on their terms.
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.
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Diane S.
✨Dynamic Presenter ✨Inspiring Keynotes ✨Leadership Coach✨ Engagement Expert✨ 💫 Helping Organizations Succeed 💫
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.
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Nicole Tanculski
Rette dich und deine Familie ❤️ | Familiäres Konflikt- und Stressmanagement, welches auch deinen Eltern schon gut getan hätte. ✨
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.
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