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haleyjstluka
Now, start the Adventure. Think about a goal that you want to…
Now, start the Adventure. Think about a goal that you want to achieve in the next 4-9 months (in 2023). Your goal should be Specific and Measurable meaning that you’ve operationally defined your goal and have a way to measure the outcome. Your goal needs to be Attainable, meaning that there are things that you can do to accomplish it. The goal needs to be Realistic (but also challenging) so that you can reasonably achieve this goal. Lastly, your goal needs to be Timely; you’ll need to set a time/date for goal completion. For example, “I want to be more physically active” may be an aspiration, but it’s not a great goal. “I want to be able to run a 5k by August” would be a much better example. Also, your goal needs to be for something over which you have control rather than being dependent on the behaviors of others.
Once you’ve set your goal, you can become more hopeful by building the agency and strategies to achieve it! The Adventure itself is a type of “hope-enhancing” activity in that it involves you in a task designed to clearly conceptualize your goals, help you identify numerous paths to achievement, and encourages you to frame obstacles as challenges to be overcome.
First, use your knowledge of positive psychology as you first complete the following statements (think of these as the start to a paragraph, don’t just stop by finishing the sentence):
The strategies I will need to reach my goal are…
I will find and sustain the motivation to work toward my goal by…
The challenges that I might face as I work toward my goal are…
I can navigate around those potential challenges by…
My visualization of how I’ll likely feel when I achieve my goal is…
Next, make yourself a letter of hope and support:
Before you write, think about the timeframe for you goal. Decide when you’re likely to be halfway to your goal or maybe when you think you’d most need a boost. Use this letter to motivate yourself to achieve the goal. Think about how you might feel when you’ve achieved it. You might talk about the strategies you’ll need to take to achieve your goals. You might also address the specific things you will need to do to achieve it. Set a notification and reminder to re-read your letter in the future at that half-way to goal time. Or, go to FutureMe.org and make your letter an email to your future self. Set the delivery date to be the date on which you want to receive the letter. Maygar-Moe (2013) found that many students reported feeling proud and energized when they received their letters, but there were also some who were disappointed or surprised to see how they had strayed from their goals. On the plus side, in most cases those students indicated a renewed motivation for their goals or taking time to develop new goals that better fit their current life situation.
Your Adventure Paper:
Goal statement (in specific, measurable, attainable, realistic, and timely terms). If it’s not measurable, doesn’t have a time frame, etc., it will be incomplete. This will be at least one paragraph.
Three-four paragraph reflection on how you’ll use positive psychology concepts and strategies for addressing challenges and developing your motivation and progress toward achieving your goal (use those bullet point items).
Your letter of hope and support to your future self (approx. one page)
