Setting F’ing SMART Locke Goals

In my social psychology class my professor recently went over SMART goals. I’ve gone over them before in a university seminar, but I loved the way my psych. prof. explained it.

Setting f’ing smart goals sounds so much more empowering than setting measly smart goals. Why be smart when you could be f’ing smart?

This whole notion is based on Locke’s theory of goal setting and at the very bottom there are examples!


These are my actual notes from class:

  • F’ing—feedback
  • S—specific
  • M—measurable
  • A—achievable (7-8 range on the challenging scale)
  • R—relevant (why am I trying to do this?)
  • T—Time bound (have some kind of expiration or due date)
  • Set sub goals that get you incrementally to the top goal, because if you jump right to the top goal, you’ll probably fail.
  • Your work ethic definitely helps, but it is not a cure all. There are some things that no matter how much you try you just can’t. Life is about exploiting your strengths. Find what you like and what you’re good at and do that.

Here I’ll explain each section in detail:

Feedback

Getting feedback or having somebody to hold you accountable always helps people reach their goals. Why do you think diets instruct you to write down every little thing you eat? It’s a way to hold yourself accountable.

Specific

If your goal isn’t specific it gives you room for excuses. This is one of the most important steps for me because I love to make excuses for myself when I don’t want to do something. On your goal paper, write down EXACTLY WHAT you want to achieve. Answer the “Who what when where why how” questions.

Measurable

This is how you’ll be able to tell if you achieve your goal(s). You can measure weight loss with a scale, you can measure graduation with a degree, etc. How can you tell that you achieved your goal?

Achievable

You have to be able to achieve your goal with little to moderate effort. The key to this is to realistically set your goals, and lead up to big goals in small, achievable increments.

Relevant

Your goal has to pertain to your current life in a way that gives reason to your goal. This is your driving force, your “why”. Why does this goal matter to you? Is in close enough in the future that you won’t procrastinate or forget about it?

Time Bound

Goals that have a ticking time clock drive you to do them. You have to give yourself a schedule and basis of when this has to be completed by. Why do you think your professors give you a due date for your homework? So you’ll do it and know when you’re done!

Examples

Losing Weight

F: Writing down everything you eat, having someone spot you at the gym, get a personal trainer at the gym to hold you accountable.

S: I want to lose 10 pounds by March 30th, 2017 by working out at Planet Fitness with a personal trainer, eating healthy  with the 21 Day Fix and by drinking 1 Shakeology shake a day.

M: I will use the scale in my room to weigh myself once when I wake up every morning until March 30th. I will measure the food I eat in ounces and calories. I will measure success by losing the 10 pounds.

A: This is achievable for me because 10 pounds is not a lot of weight for me and I have done this before. It is obtainable because I do not have to spend a lot of money and I have access to a gym.

R: This is relevant to me because it is almost Spring Break and I’m going to the beach with my new boyfriend and I want to look thin.

T: I want to lose 10 pounds by March 30th, 2017.

Studying for an Exam

F: Studying with people I can concentrate around will allow me to receive feedback by them telling me if I’m right or wrong in mock-quizzes or flashcard drills.

S: I want to study for my Macroeconomics exam every day with my study group of Joe, Maria, and John for 1 hour at Starbucks on George Street by using flashcards, asking each other questions, rewriting my notes, and taking mock-quizzes for 1 week.

M: I will measure the completeness of this goal by making a chart with a check box next to each day that I will check if I studied for the whole hour. I will have my phone to measure the time at Starbucks.

A: This is achievable because I have people that want to study with me, I’m motivated to do well on my exam, and I have ample study materials.

R: This is relevant because my exam is in 1 week and I have to make a good grade or I’ll fail the class. I don’t want to retake it!

T: This is time-bound because the exam is in one week. I also dedicate 1 hour a day to studying so I’ll be more likely to actually study, opposed to setting out 5 hours to not study.


If you have any questions about F’ing SMART goal setting; comment on this post, comment on my Facebook, or message me on Facebook!

-Jade


This post contains links to product pages, but I was not compensated in any way for them. The header photo is not mine.

Decrease Sugar Intake Without Giving up What You Love

Yes, you can still have coffee. Continue reading “Decrease Sugar Intake Without Giving up What You Love”

How to Hide your Ecezma

Eczema VS The Cold: How to Cover up and Hide your Eczema


Short Pro-tip List:

  • Green combats red
    • Use green primer, wear green clothes, etc
  • Protect your body from the cold as much as possible– Layer!
  • Carry around a mini lotion bottle always and use it frequently 
  • Check out my favorite eczema products
  • When showering, don’t put your eczema directly in the water
  • Don’t over-wash your hands (If you have eczema on them, the water will irritate it)
  • Make your skin the priority

Continue reading “How to Hide your Ecezma”

Chronic Migraines: How to Treat them

I’ve been wanting to make a blog post about this since I’ve started blogging, but I wanted to make sure that I had a great list full of different options and explanations before I did. Due to my chronic migraines coming back in full swing since the small break they gave me, that list has been made. My migraines really limit my daily life and impact the amount of things I can do in a day. I separated everything into two sections; triggers and general help. I hope they help!Continue reading “Chronic Migraines: How to Treat them”

My Simple Go-To Yoga Flow

collage-2016-03-30~The Jaedyn Flow~ 

Repeat as many times as needed!

Palms together 

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Arms up and over your head to your sides 

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Forward fold modified

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Forward fold

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Downward dog

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Cobra 

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Child’s pose 

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(None of these pictures are mine)

How to Utilize the “Growth Mindset” to Get Better Grades, Become a Better Teacher, and Efficiently Criticize

Hey everyone,

I don’t know if you all have heard of the phenomenon of the “Growth Mindset” by Carol Dweck,  but it’s basically a how-to in changing your words and mentality to become more successful in life. I plan to use this “Growth Mindset” approach in my tutoring and self-criticism. 

Before you decide this is a crunchy-hippie-doesn’t-actually-work-thing, check out the actual research done in order to prove it works:

  1. Here’s one of the academic journals: A social-cognitive approach to motivation and personality.
  2. A recently published book by her on the topic: Mindset: The New Psychology of Success )

The opposite of the growth mindset is the fixed mindset which believes you are born with a certain amount of smartness. People with the fixed mindset are less likely to take challenges and runs away in the face of effort. Here’s a comparison chart: difference

I’m going to cut to the chase with my own ideas of how to implement this genius technique into your lives:


When you are Self-Criticizing (especially in school work): 

  1. Do not think that just because you are struggling in classes and have to work harder than others that makes you generally stupid or less intelligent than anybody else.
  2. Believe you can succeed! Do not just give up.
  3. Failure is okay- just make sure you stand up after you fall. 
  4. It is totally okay to get help, and that does not make you less intelligent. If anything, it makes you more intelligent than sitting around not understanding something. 

Fun thing to do: Make a reminder poster with how to change your thoughts! 


 

When you are Tutoring or Teaching:  

  • Rephrase what you want to say, for example, instead of saying “You made a mistake” try saying “You haven’t grasped this concept yet. Let me explain this another way.” Because this lets the student know that they aren’t a failure- they made a mistake, but it’s not as final as they believe it to be- they just don’t understand YET, rather than not at all.

Some more examples are:

  1. Instead of, “You are so smart!” say, “You are working very hard- I can tell!” It inspires the student to keep doing well instead of excepting that they have reached their goal and can stop now.
  2. Instead of saying, “You always get good grades; that makes me happy.” Say, “When you put forth effort, your grades show it! You should be proud of yourself for working hard. I am proud of you!” The first phrase makes the student think that it’s just the grade itself that makes you happy, while the second phrase makes the student think that you appreciate their hard work and that’s what makes you happy, inspiring them to keep working hard.
  3. Instead of telling a student, “Yes, you got the answer correct, you are just so smart.” Say, “Wow, it looks like you have been studying! Good job!” This lets them know that they study for a reason, and they will be rewarded for it.

As a reminder to everyone, make a bulletin in your work-space or classroom! The chart below has some good examples to use.

Also, when you hear your students talking negatively about themselves, help them turn their mindset around!: developing growth mindset

 


 

When Critiquing: 

  1. Compliment their hard work, not their intelligence. (“Wow, this poster looks great! I bet you worked super hard on it!”)  So that if somebody doesn’t like it, they do not correlate that with them being stupid. 
  2. Don not name call, degrade, or attack the person because you do not like them or because you are mad at them.
  3. Instead of saying, “You made a mistake right here,” Try saying, “Hey, I think you overlooked this area- it is supposed to be __ in stead of ___.” This lets the person know that you are not trying to insult them, but rather show them the right way.

You can use the same basis of the tutoring or teaching style section, since they have the same goal. 

Put me on Pinterest!

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My “Mom Cardio” Workout (+Podcasts to Listen to While Working out) 

Since I’ve been so busy lately, I’ve been gaining some weight due to my fluctuating eating habits and lack of time to spend at the gym. 

So, I’ve come up with a simple as heck workout that gets me sweating and doesn’t bore me to death. My friend Amanda and I hit the gym when we have time and do our “Mom Cardio” workout. 

I love listening to Podcasts while I workout on the elliptical because it keeps me from getting bored. My favorite one to listen to right now is The Myths and Legends Podcast by Jason Wieser. Another one that I’ve listened to for hours at work is TED Radio Hour. I use the iTunes Podcasts app!  

What I do for my basic, non-boring workout is: 

  1. 20 minutes on the elliptical listening to Podcasts  
  2. Stretches (every stretch I know)

I work out with my best friend and we have a routine. We ignore each other on the elliptical while we listen to music/podcasts, and chat while we stretch. This is a really flexible workout- so make it your own! Also, make sure you bring water! You’ll sweat like crazy on the elliptical. 

I have to give Amanda credit for the term “Mom Cardio”. She’s so funny! 

Put me on Pinterest! 

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My Current Workout 


I love my current workout because it’s a decent amount but it doesn’t kill me to do (so I’ll actually do it) AND it’s reeeeallllyy effective. I have a list I go through that I repeat a total of 4 times, including short breaks. This workout strengthens and tones your core.

I follow my list on my iPhone’s Notes app, and it looks like this:
 What the Heck Does That Mean? 

  • The “bent knee raised head crunch” is where I balance on my tailbone at an obtuse angle and do full body crunches.
  • The “raised head one bent one straight leg raises” is where I balance on my tailbone and bend my knees. Then I make one leg straight and do a crunch while the other one is bent. Switch legs.
  • “Hip raises” are where you look like you’re doing the ‘crab walk’ from elementary school gym class, but on your forearms. You just raise your hips and put them back on the ground until you reach the number on your list.
  • “V sit-ups” are sit-ups (crunches) with your arms and legs straight, so you look like a V when you crunch.

If you have any questions or want me to go into detail about any other of the exercises listed- comment below and I’ll do it asap! 

You are your only limit.

Ways I Keep Myself From Breaking Down (Even in the Worst Situations)

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First off , I’m not going to go on some monotonous rant about positivity that you’ve read/heard 8,000,000 times. I know how difficult it is to stay positive when you feel completely, utterly, indescribably horrible. I personally struggle with depression and a roller-coaster of a life so trust me- I understand, and these are some things I do to keep myself semi-sane.

  1. I’m the kind of person that needs support. It doesn’t matter if it’s from one person or 80- I need somebody that I feel like I can talk to about whatever is going on. I usually lean on my super awesome and very supportive boyfriend of 3 years. He listens to me and will offer advice if I ask for it. If you are looking for somebody to talk to; parents, siblings, grandparents, significant other, teacher, adviser, friend… Anyone you deem worthy. I just suggest not keeping everything bottled up and then exploding.
  2. I pour myself into my work. Whether it be homework, blogging, planning my day, cooking, running errands- whatever. I pour my mind and body into what I’m doing. It helps me stay distracted while providing me with my need to feel productive. 
  3. Depending on how bad I feel, sometimes I need to do something completely unproductive to clear my mind. Today for instance, I received very bad news. So, I played the heck out of Star Wars Battlefront and watched a ton of 90210 episodes. I focused on Naomi’s event planning and blowing up imperials with homing missiles instead of the news I received.
  4. I actually acknowledge my feelings. It’s okay to cry, and if that’s how you express your sadness- cry. Know that you’re sad and why and just accept that you’re a human being that has emotions.
  5. I try to maintain my yoga/fitness schedule. When you’re stressed out and sad is when you need it the most. Focus on your breathing instead of your problems, and don’t let your body go to $#!& because you’re sad. 
  6. I take time away from everybody else. It’s hard for me to be around people when I’m hurting, so I stay away. I’ll go play a game or write; that’s what I’m doing right now. If you can stand it, take one of those pamper yourself baths. (With Jaedyn’s Natural Cosmetics- as soon as it launches!) 
  7. I try to find someone that is going through the same thing, or better yet, someone who did and got through it. I’ve been wanting to talk to these two guys I know that are going/went through some of what I’m going through now. I feel like they can offer advice that will help me to stop free falling with my emotions.
  8. I avoid things that will trigger negative emotions. I try to steer clear of anything that will make me feel worse.
  9. I maintain my healthy diet because it sucks to feel mentally ran over and physically ran over.
  10. I do things that I know will make me happy. I’ll buy myself something small, or go eat some ice-cream loaded with hot fudge.

What do you do when times are tough?

Simple Healthy Switches To Make 

  1. Switch soda, coffee, or anything else for water When I crave coffee or soda, I pour a tall glass of water and drink every last drop. It quenches my thirst while hydrating me and not staining my teeth.
  2. Add lemon to your water Lemon is great for washing toxins out of your body, and so is water. Put them together, and you have a super drink! I use lemon juice, but you could always slice a lemon and put that in your water as well.
  3. Put less sugar in your coffee or tea It’s quite simple. When you go to Dunkin’ don’t ask for seven sugars or “extra sugar” like I do, but instead, take it how it usually comes or with 2.
  4. Use almond milk instead of cream I did this the other day on a whim. Instead of putting cream in my coffee, I used organic almond milk from HEB. Almond milk contains heart-healthy fats and fewer calories than cream. Plus, it doesn’t taste different!
  5. Eat fruit for breakfast When I go to the dining hall for breakfast, they usually have grapes, melons, apples, bananas, and oranges. (Some days they even have strawberries!) I take a bowl and fill it with fruit, and that’s my breakfast! Sometimes I’ll also get some yogurt, and I always get water.
  6. Eat frozen yogurt instead of ice-cream Once again, lower in calories etc etc. Also tastes good.
  7. When you want to binge snack- make yourself eat healthy My little sister binge snacks on blueberries. I want to complain, but I’m glad it’s not on gross, fake food instead like my other little sister. When I watch Netflix, I’ll make myself a bowl of cut up strawberries, an apple, and a banana. This bowl fills me up, so for me it’s a great, healthy lunch.
  8. Get light buttered or sea salt popcorn To me, these kinds of popcorn actually taste better than normal popcorn. Way better, to be exact.   This is the kind my dad buys.
  9. Drink a smoothie or a shake throughout the day to kill snack cravings How to subdue your snacking tendencies and be nutritious? Buy or make your own smoothie or shake! My roommate and I buy Shakeology from my mom and we drink it every day. We’re both happier and healthier! This is where we buy it. (This is not sponsored)
  10. Instead of playing on your phone when you’re bored, exercise Why scroll through the same old Facebook memes when you could be bettering your body and mind? Next time you want to waste time on your phone, try some new yoga poses or do a quick workout instead.

Those are my tips! Have a happy and healthy new year.

Xoxo Jaedyn