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1. Plan a realistic schedule for therapy that aligns with finances (every 3 weeks?)

2. Being consistent with my affirmation practice - affirmations in the morning!

3. Starting the day more grounded - meditation and journaling or one or the other every day. Realizing I am not being consistent with my wellness routines as much as I like.

4. Being intentional about the time I spend in places that are not affirming me or uplifting me. Refocusing on friendships that are more balanced and healthy.

5. Start doing some inner child work to heal wounds/patterns that show up in my life. Learning more about my triggers.

6. Not drinking Sunday-Wednesday, this schedule has been working pretty well for me.

7. Find a new app to meditation

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Nina's Mental Health and Wellness Goals 

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Nina's Mental Health and Wellness Goals 

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1. Set new goals for therapy (explore relationships, loneliness, trauma from childhood, imposter phenomenon, etc.)
2. Attend therapy once a week
3. Pray 3 times a week (either part of morning or evening routine)
4. Find a spiritual community to connect with
5. Try activities that keep me more present and mindful
6. Connect with social community weekly
7. Try yoga/mindfulness activity once a week

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1. Calendar weekly budgeting - Probably on Mondays
2. Pay Parastoo back
3. Secure two wellness series contract by the end of the year - ideally, $10-15K
4. Pay off credit cards by next February, 2023
5. Get savings back up to 3x my rent consistently
6. Teaching can/ will serve as the additional income I need- how much do lecturers generally get paid?
7. If pursuing group coaching in the future, think about rates

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Things that require me to wait or that will take time:
1. Start Lawsuit Jan 2023 (process has started)
2. Habitat for Humanity House (already checked in with them, they said the process might take 2-3 months)
3. Bring savings back up by $5,000 in 6-9 months

Things I can work towards now:
1. Spend less money on things (too much retail therapy) and focus on what I need right now. Create an inventory-Look at what I have before buying (includes stuff for hygiene, makeup, groceries, etc.)
2. Stay on top of credit card debt
3. Start investing courses
4. Create a budget for future trips, holidays, etc.
5. Figure out which venture I want to pursue for additional income (e.g. journal, acting, sponsorships, etc.) and create a goal to pursue one or more of these ventures

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Tiana and Parastoo will check on budgeting on Mondays!

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1. Attend personal training twice a week
2. Move one other time a week (walk, dance, or do some HIIT workouts)
3. Follow my trainer's nutritional plan as much as possible
4. Drink 72 Oz of water a day (Morning, afternoon, evening)
5. Get back on eating my vitamins and take menopause medications daily
6. Work on my hair, eyelash, and eyebrow growth (use serums and oils I have)
7. Attend infusions every three weeks, complete surgery, complete radiation
8. Cook once a week

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1. Continue to exercise 3-4 times a week... I am doing really well with this!

2. Incorporate more HIIT workouts... I like them! (one time during the week).

3. Go to the dentist before the end of the year .

4. Go to a power yoga or flow yoga in person class next month.

5. Get my booster shots before the end of the year.

6. Need to refocus on nutrition - limit my ordering food out to 2 times per week, planning a meal once a week with ingredients.

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Tiana and Parastoo can collab/check in on HIIT workouts and nutrition goals!

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Thinking intentionally about my capacity and doing fewer things "well" 

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Tiana's business and professional goals 

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Tiana's business and professional goals 

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1. Creating a "capacity map" - for ex. do I have capacity for group coaching? Quality over quantity for services and offerings - can create this before the end of the year (assessing the highlights and lowlights of business this year).

2. Reaching out to wellness apps to network (ex. Headspace, Liberate). Not sure when to do this because I also want to be mindful of #1.

3. Secure a wellness series (3+ sessions) contract before the end of the year, and promoting my work as a series with partners.

4. Look up resources and follow up on taxes as business owner - someone who could help me review my finances/CPA.

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1. Either land a DEI job or the family program coordinator role with TSF or the DEI role and continue consulting with TSF on the girls and young women initiative

2. Figure out what I want to do with my business moving forward. I will continue to do sessions with TSF, but do I want to do more, other clients?

3. Reach back to Cheyenne to see if there are opportunities for collaboration? (DONE)

4. Focus back on registering as a minority and women owned business

5. Any government RFPs?

6. Figure out what i want to do with my journal

7. Audition for 3 roles a month

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Tiana and Parastoo will follow up on a working session to put some of these goals into practice or movement.

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Being in spaces that are positive and inspirational 

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Tiana's friendships, relationships and community goals 

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Tiana's friendships, relationships and community goals 

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1. Limit my time in the taproom, create some distance so I can explore more of the neighborhood. Next week: take space and not go when I return from the wedding.

2. Go to more events, like at the Oakland museum and lectures/talks to meet others. Once a month, I will look for and go to an event that is community centered and opportunity to meet new people.

3. Spend more time with Deonna/D

4. Have some catch up calls next week when I get back from wedding: Kiana, Mrs. Sharon,

5. Being intentional about  how I can show up for them more or intentionally

6. Exploring more comedy shows!

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1. Don't lose hope on relationships and continue to actively place my self in spaces to meet new people and socialize.

2.Attend more events and explore LA/OC more. Once a month do something that gets me to explore, go out, attend an event, etc.

3. Center honesty and empathy/compassion in my friendships. Hold greater space for folks. Find new ways of showing up for people according to their needs.

4. Attend 2 Persian community events

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Friendships, relationships, community goals 

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Friendships, relationships, community goals 

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Parastoo and Tiana will connect on more resources and active ways that allies can support!

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1. I will pass the law and ethics exam! - studying 2 hours everyday
2. Buy the TDC study prep by December to begin studying for the bigger exam.
3. Apply for 2 more lecturer pool positions between October and November (by end of November)
4. Weekly, track hours and put something in my calendar - Do this Mondays!

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1. Complete Field Statement
2. Complete Publisher Paper
3. Finalize Committee
4. Pass Oral Exams
5. Complete Dissertation Proposal
6.Set up sites and IRB for dissertation

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-Learn to sit in uncertainty and ambiguity
-Learn to be more present
-Accept the things I cannot control and focus on the things that I can control
-Learn to accept that certain experiences, projects, relationships, and feelings are meant for different chapters of my life and that they aren't necessarily always permanent, fixed, or meant to be completed

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1. Challenge my critical voice and negative self talk  - notice when the spiraling thoughts start and try reframing in the moment. I tend to stay in the negative self talk phase for awhile. Its exhausting!

2. Practice gratitude in many ways -  gratitude walk, gratitude journaling, etc. Staying hyper- focused on the things that aren't well keeps me in a negative head space. There's also other ways to practice gratitude!

3. Being more mindful of my choices. This means doing more things I know I would be proud of. For ex. alcohol consumption - sticking to my goals around moderation and then checking in with myself on how I made a better/improved choice (without being hard on myself or critical).

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Post our personal growth goals so that they are visible! (computer, bathroom, etc.) m