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The goal that I am aiming to focus in the next 30 days is to work in the improvement of my physical and mental health. The way I am going to do it is starting a fitness challenge with my sister, so I can get external motivation. Also, I will resume my weekly therapy sessions to keep working in my emotions and self-esteem.

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One of my goals is to start applying for professional jobs in my field to gain industry experience. To make this goal stronger and measurable, I’ve decided that over the next 30 days, I will apply to at least three relevant jobs each week, update my resume and LinkedIn profile, and follow up on submitted applications. This will help me stay consistent, build confidence, and increase my chances of getting interviews. I'd love your feedback—do you think this goal is clear and achievable, or should I adjust anything to make it stronger?

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For the next 30 days, I will dedicate 30 minutes each day to improving my professional skills by completing an online course on resume writing and LinkedIn optimization, with the goal to finish the course and update my resume and LinkedIn profile by July 16th. I will track my progress by completing daily modules and applying what I learn immediately to my documents. This challenge will help me become a stronger job candidate and prepare me for future career opportunities.

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Over the next 30 days, my goal is to kickstart my career in biotech by actively searching and applying for entry-level roles or internships in the field. I’ll update my resume and cover letter to highlight the lab skills and techniques I’ve learned, like PCR and ELISA, and tailor them for each application. I also plan to reach out to a few professionals on LinkedIn for advice and insight into the industry, and attend at least one career or networking event to explore more opportunities and make valuable connections.

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For the next 30 days, I commit to a self-confidence challenge that focuses on self-love and personal growth. Each morning, I will stand in front of the mirror and say one thing I genuinely appreciate about myself—out loud. It could be something physical, like my smile or posture, or something deeper, such as my patience, resilience, or the way I support others.

This small daily habit may seem simple, but I believe it can have a big impact on how I view myself. As a student managing academic pressure and adjusting to life abroad, I want to start each day reminding myself that I am capable, valuable, and enough. By doing this challenge, I hope to reduce self-doubt, strengthen my confidence, and create a healthier mindset that supports my success in school and in life.

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Over the next 30 days, I will strengthen my biotechnology expertise and prepare for advanced roles in pharmaceutical or food industry research. I’ll enroll in an online course on bioprocessing or regulatory compliance within two weeks for structured learning. Alongside this, I’ll read and summarize three recent articles on biotech trends in food safety or medicine. I’ll update my resume and LinkedIn profile to showcase my skills and career goals. To start networking, I’ll join two biotech or food science groups on LinkedIn or Facebook and introduce myself. I’ll also create a weekly schedule for study, networking, and job research. By month’s end, I aim to have a stronger knowledge base, improved professional profile, and initial industry connections—setting the stage for my longer-term career goals.

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For the next 30 days, I will challenge myself to grow professionally by dedicating time each day to improving my communication skills. This includes practicing clear and confident speaking, writing more concise emails, and actively listening. As a new habit, I will also start reading one article or watching one short video each day related to professional development on topics like leadership, emotional intelligence, or industry-specific trends. By the end of the 30 days, I hope to feel more confident in how I present myself and engage with others in a professional setting.

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Over the next 30 days, I plan to update my resume and professional profiles, including LinkedIn and Indeed, to ensure they accurately reflect my skills, education, and relevant experience. Additionally, I will research organizations and job openings in my field, tailor my applications for each position, and practice common interview questions. My goal is to have polished application documents and a clear plan in place to start applying for jobs, ensuring I am well prepared for the job search process.

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In the next 30 days, I will focus on building foundational knowledge in biotechnology and preparing for a career in food industry quality control. I will enroll in a reputable biotechnology online course within the first two weeks to begin structured learning. Alongside, I will read and summarize three recent articles related to biotechnology and food quality to deepen my industry understanding. I will update my resume and LinkedIn profile to reflect my growing skills and career goals. To start networking, I will join two relevant professional groups on LinkedIn or Facebook and actively introduce myself. I will also create a weekly schedule allocating time for study, networking, and job research to maintain consistent progress. By the end of the month, I aim to have a solid learning foundation, an improved professional profile, and initial industry connections. This focused approach will set me on the right path toward my six- and twelve-month goals

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My goal is to read four books every 30 days, specifically two fiction and two non-fiction, by March 31, 2026, to enhance my knowledge and imagination. This goal is Specific, as it defines the exact number and types of books; Measurable, as I can track the completion of four books; Actionable, starting with the verb "read"; Risky, as it challenges me to maintain a consistent reading schedule; Time-keyed, with a clear 30-day cycle; Exciting, as exploring diverse genres fuels my curiosity; and Relevant, aligning with my values of personal growth and lifelong learning. I will write this goal down, review it weekly, and share it with my mentor to ensure accountability and progress.

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My goal for the next 30 days is to write and share one simple, powerful tip about goal setting and personal growth every day. I’m committed to making these tips easy to follow and truly helpful, so anyone can use them to improve their life. I’ll review my progress each week to stay focused and make sure I’m giving my best. I’ll adjust my ideas if needed to keep the content fresh and inspiring. By the end of the month, I will have shared 30 valuable tips that can really help my friends grow and succeed.

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My 30-day goal is to get involved in volunteering to give back to the community and grow personally. I plan to find a local organization or cause that aligns with my interests such as healthcare, environmental efforts, or community outreach and commit a few hours each week to support their work. Volunteering will not only allow me to contribute to something meaningful, but it will also help me build valuable skills like teamwork, communication, and empathy. By the end of the month, I hope to have made a positive impact, connected with new people, and gained a deeper sense of purpose and social responsibility.

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My goal for the next 30 days is to establish a balanced routine that supports my physical and mental well-being during postpartum recovery while also dedicating time to my college work. This includes setting aside time each day for self-care activities like mindfulness or relaxation, bonding with my baby through skin-to-skin contact and quiet moments, and incorporating gentle physical activity such as stretching or short walks as I feel ready. I will also prioritize rest and recovery, alongside scheduling focused periods for my studies to ensure I’m making progress with my academic responsibilities as I adjust to this new chapter of life.

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My 30-Day Goal: I want to improve my physical fitness.

For the next 30 days, I will go for a 30-minute walk at least 5 days a week and record each walk in a journal to track my consistency and progress.

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For my 30-day challenge, I have decided to start a Daily Gratitude Journal. Every day for the next month, I will write down three things I am thankful for, no matter how big or small. This practice will help me shift my focus to the positive aspects of life, boost my mental well-being, and encourage mindfulness. I believe that by consistently recognizing the good in each day, I’ll feel more balanced, motivated, and appreciative of the little moments that often go unnoticed.

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For my 30-day challenge, I will learn learn skating. I’ll start by working on the basics for the first 10 days, like balancing, gliding, and stopping safely. In the next 10 days, I’ll focus on turning, controlling my speed, and getting more confident. After that, I’ll practice more advanced skills like crossovers and skating backward. In the last 5 days, I’ll work on improving everything and try some tricks. By the end of the 30 days, I hope to feel comfortable skating and have fun doing it.

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One of my goals is to improve my physical health by exercising more regularly. After reading The Beginner’s Guide to Goal Setting, I realized that my goal needed more structure to be truly effective. Using the SMART goal framework, I revised it to: "I will walk for 30 minutes a day, 5 days a week, for the next 30 days to improve my physical health and build a consistent routine." This revision makes my goal specific, measurable, attainable, relevant, and time-bound, which will help me stay focused and track my progress over the next month. The clarity of this new goal ensures that I can easily evaluate my success and stay motivated throughout the process.

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Hi everyone,

One of the goals I’ve recently set for myself is to improve my physical and mental wellness by creating a consistent morning routine. After watching the 30-day challenge video, I’ve decided to try waking up at 6:00 AM every day for the next 30 days. My morning routine will include 10 minutes of meditation, 15 minutes of light exercise or stretching, and eating a healthy breakfast—before starting any school or work. I’ll track my progress in a daily journal by noting the time I wake up and how I feel after completing the routine.

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Name: Sloka Desai
Student Number: 301342763 (703)

For the next 30 days, I am committing to a challenge focused on advancing my career in microbiology and biotechnology. I will actively apply for jobs, update and tailor my resume and cover letters, and work on completing at least one additional certification to strengthen my skill set. I will also spend time preparing for interviews and improving my LinkedIn profile to connect with professionals in the field. This challenge will help me stay focused, consistent, and confident as I take important steps toward launching my career.

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Over the next 30 days, I want to start learning the basics of the French language. I've always been fascinated by how beautiful and expressive it sounds, and I think it would be exciting to understand and speak it, even just a little. My goal is to learn simple phrases, everyday vocabulary, and basic grammar so I can hold a short conversation or understand common expressions. I’ll dedicate a bit of time each day to practice, whether it’s through apps, videos, or listening to French music. I know it won’t be perfect right away, but I’m excited to give it a real try. Learning a new language feels like opening a door to a new world. I’m looking forward to the challenge and the fun it brings.

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Over the next 30 days, my main goal is simply to rest, recover, and reset after a demanding academic semester. School has taken a lot out of me physically and mentally, so I want to focus on letting my body recharge.

That might look like getting more sleep, spending time outdoors, or taking on light physical activities that help me feel grounded again. It doesn’t need to be anything structured — just whatever helps me feel like myself and brings balance back.

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My goal for the next 30 days is to actively search for a field job in biotechnology. I will update my resume and cover letter, regularly check job boards like Indeed and LinkedIn, and apply to at least 5 suitable positions. I also plan to reach out to at least 2 professionals in the field for networking, advice, or informational interviews. By staying consistent and proactive, I hope to get closer to starting my career in biotechnology.

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One of my goals for this semester was to improve my time management skills by dedicating more efficient study sessions for my courses. After discussing it with a group member and reviewing the material in the article, I've revised my goal to be more measurable: "I will allocate 90 minutes of focused study time per day, five days a week, using a timer to track sessions, and review my progress weekly to ensure I'm meeting this target." This revision makes the goal specific, measurable, achievable, relevant, and time-bound, which I believe will help me stay accountable and see real improvement over the semester.

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My original financial goal was to "save more money," but it was too broad to be actionable. I transformed it into a SMART goal: "I will save $500 each month for the next 6 months by setting up automatic transfers to a savings account and cutting unnecessary spending on entertainment and dining." This revision makes the goal specific, measurable, and achievable, with clear steps that can be easily tracked, ensuring I build good financial habits over the next six months.

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My 30 day goal is to walk for at least 30 minutes per day to comply with the suggestions of Health Canada and to improve my physical health.

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Initially, my goal was to "do well in my classes," which felt vague and lacking direction. I refined it to "I will achieve an A in all of my courses this semester by dedicating 2 hours every weekday to studying, attending all lectures, and seeking help from professors when needed." This new version of my goal is specific, with measurable targets and a clear time frame, which will help me stay on track and monitor my progress throughout the semester.

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My original goal was simply to "get in better shape," but after reviewing the SMART framework, I revised it to "I will exercise 4 times a week for 30 minutes each session, incorporating both strength training and cardio, for the next 3 months." This revision provides a clear, measurable plan with specific actions, a time frame, and a way to track progress. By focusing on consistency and variety in my workouts, I can ensure a balanced approach to improving my fitness.

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For my 30-day challenge, I am going to prepare my IELTS exam and I want to give this exam in next 30-days days. I want to pass this exam with more bands. I will start this with practicing all module on a daily basis. I will spend one hour for preparation of this exam along with my regular study.

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I will dedicate 30 minutes each day to learning a new concept in biotechnology or a related field to enhance my knowledge and stay updated. I’ll track my progress in a learning journal, and after 30 days, I will summarize what I’ve learned and how it can be applied to my career goals.

You can adjust this based on your personal goals or focus area.

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For the next 30 days, I am going to work on building my career in biotechnology by enhancing my resume, updating my LinkedIn profile, and actively networking with professionals in the biotech industry. I also plan to research potential job opportunities and internships, and prepare for interviews by practicing common questions and refining my professional pitch.

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Over the next 30 days, my goal is to focus on personal growth and career development. I’ll start doing yoga to take care of my physical and mental health, get back to painting to reconnect with my creative side, and consistently apply to jobs as I prepare for graduation. I also plan to network more within my field to open up new opportunities and stay motivated throughout this journey.

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Athul Sakthi

301346945

Over the next 30 days, I will research and identify at least three potential career paths in biotechnology that align with my interests and strengths. I will set up one informational interview with a professional in the field and update my resume to reflect relevant skills and experiences.

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Over the next 30 days, I will focus on actively applying for internships and entry-level positions in the biotech and pharmaceutical industries. Specifically, I plan to:

Update and tailor my resume and cover letter for each position I apply to, emphasizing relevant lab skills, academic projects, etc.

Network on LinkedIn by connecting with industry professionals, joining biotech/pharma groups, and reaching out to recruiters or alumni in the field.

Apply to at least 5–7 positions per week, targeting companies that align with my interests in research, quality control, and regulatory affairs.

Prepare for interviews by practicing common industry questions and refining how I present my academic and thesis work as real-world experience.

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In the next 30 days, as I prepare for graduation, I will concentrate on systematically organizing and reviewing all coursework, projects, and lab results to ensure readiness for final exams and presentations. I will allocate dedicated time each day to revise key concepts in biotechnology, with particular emphasis on areas requiring further attention. Additionally, I will ensure that all assignments are submitted punctually. I plan to engage with professors and peers for constructive feedback on my final projects and presentations, as well as network with professionals in the field to explore post-graduation opportunities. This structured approach will enable me to complete my degree with excellence and facilitate a smooth transition into the next phase of my career. By the end of the 30 days, I aim to feel confident in my readiness for graduation and prepared to embrace professional challenges in biotechnology.

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For my 30-day challenge, I will dedicate 30–45 minutes each day to advancing my career search in the biotechnology field. This includes applying to at least one biotech-related job or internship daily, researching companies like Thermo Fisher, Sanofi, or local biotech startups, and reaching out to professionals on LinkedIn for informational interviews. I will also update my resume and tailor my cover letters to highlight lab skills, GMP knowledge, and teamwork experience. By the end of the 30 days, my goal is to have applied to at least 30 targeted positions and made 10 meaningful networking connections.

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My aim over the next 30 days is to expand my knowledge of the genetic counseling profession by engaging with at least three online modules or webinars focused on the field. I plan to explore real-world case studies and arrange an informational interview with a practicing genetic counselor. To stay on track, I’ll commit 30 to 45 minutes each day to studying key topics such as genetic testing, patient communication, and ethical issues. This focused approach will give me a clearer understanding of the career and better prepare me for pursuing it in the future.

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Over the next month, I am committed to actively pursuing employment opportunities within the biotechnology field. My objective is to submit applications to a minimum of 10 positions that closely match my academic background and personal interests. Each week, I will allocate time to explore job openings, customize my resume and cover letters for each role, and connect with professionals in the industry. I also intend to sharpen my interview skills by practicing typical questions, gathering constructive feedback, and reviewing both technical and interpersonal skills essential to the field. By the end of these 30 days, my aim is to feel more prepared and confident in my job search, with the hope of securing at least one interview.

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My objective is to develop a realistic weekly study and activity schedule in order to enhance my time management abilities over the course of the following 30 days. I'll schedule dedicated time slots for going over the course content again, getting ready for tests, finishing assignments, and organizing my volunteer activities. In order to maintain concentration and prevent burnout, I will also incorporate brief breaks. By following this schedule, I hope to lower last-minute stress, boost productivity, and gain confidence in my ability to manage schoolwork and other obligations.

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I will begin by exploring potential employers and refreshing my resume and cover letter. I’ll commit time daily to focus on submitting job applications.

Specific:
Each week, I will submit four applications for jobs or internships, ensuring that my resume and cover letter are specifically tailored to each opportunity.

Measurable:
I’ll maintain a record of all applications in a spreadsheet and will send follow-up emails within five to seven days. By the end of four weeks, I intend to apply for at least 16 positions.

Achievable:
I’ll allocate 90 minutes every day to search for openings, customize my documents, and apply. I’ll also seek advice from career counselors and peers to improve my approach.

Relevant:
Landing a job or internship will enable me to develop professional skills, grow my industry connections, and move closer to my long-term career objectives.

Time-bound:
I aim to achieve this goal within one month, with a progress check after two weeks to review how I’m doing and make improvements if necessary.

Expected Result:
By the end of the 30-day period, I will have submitted at least 16 applications, followed up on each, and ideally scheduled at least one or two interviews.

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Over the next 30 days, I will focus on preparing a strong job application package for pharmaceutical quality assurance roles. My plan includes crafting a master resume with three industry variations, developing a customizable cover letter, networking with 15 industry professionals, and completing four mock interviews. By dedicating 90 minutes daily, I will refine my skills and ensure my application highlights my laboratory expertise, regulatory knowledge, and problem-solving abilities. With set deadlines for each step—resume by day 7, cover letter by day 14, LinkedIn optimization by day 21, and interview preparation by day 30—I will stay on track and become a competitive candidate. This structured approach will help me transition smoothly from graduation to securing my dream role.

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For the next 30 days, I am committing to significantly improving my technical documentation and professional communication skills, which are essential in the biotechnology and pharmaceutical industries. Specifically, I will focus on refining my ability to write clear, compliant, and well-structured Standard Operating Procedures (SOPs) and technical reports.

To achieve this, I will revise at least three existing SOPs, ensuring they are Specific, Measurable, Attainable, Relevant, and Time-bound (S.M.A.R.T.), and follow proper document control procedures. I also plan to engage in at least two peer-review sessions to give and receive feedback, which will help me build critical thinking and collaborative skills.

Additionally, I will dedicate time each week to reading scientific journals and industry publications to expose myself to current best practices in documentation, regulatory standards (such as GMP), and trends in biotechnology. I will also use this period to reinforce my understanding of root cause analysis (RCA) and corrective action planning by reviewing case studies and practicing with hypothetical quality incidents.

My ultimate aim is to become more confident and accurate in scientific writing, which will not only support my academic goals but also prepare me for real-world roles in quality assurance, laboratory operations, or regulatory affairs.

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Goal:
Apply for jobs daily for 2 hours each day for the next 30 days.

SMART Plan:

Specific: I will apply for jobs within my field, dedicating 2 hours each day to find and submit applications.

Measurable: I will apply to at least 5 jobs per day, ensuring 150 applications by the end of 30 days.

Achievable: I will set aside a focused block of time (e.g., 10 AM - 12 PM) each day and track progress using a spreadsheet.

Relevant: Applying for jobs daily is directly aligned with my career goals and job search efforts, increasing my chances of finding a suitable job.

Time-bound: I will complete this goal within the next 30 days, reassessing my progress every 7 days.

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My 30-Day SMART Goal:

Specific: I want to read self-growth books to improve my mindset, habits, and personal development.

Measurable: I will read at least one chapter per day, aiming to complete one full book every 10 days, totaling 3 books in 30 days.

Achievable: I will dedicate 30–45 minutes daily, ideally in the morning or before bed, which fits into my current schedule.

Relevant: This goal aligns with my desire to grow personally and develop better habits, motivation, and self-awareness.

Time-bound: I will complete this goal within the next 30 days, starting from April 10th,2025.

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30-Day Goal:

Over the next 30 days, my goal is to deepen my understanding of the role and responsibilities of a genetic counselor by completing at least three online modules or webinars related to genetic counseling, reviewing case studies, and scheduling an informational interview with a practicing genetic counselor. I will dedicate 30–45 minutes daily to studying relevant topics such as genetic testing, patient communication, and ethical considerations. This will help me gain clearer insight into the profession and strengthen my preparation for a future career in the field.

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Over the next 30 days, I aim to actively work towards securing a field-related job in Biotechnology. My goal is to apply to at least 10 relevant positions that align with my educational background and interests. I will dedicate time each week to researching job opportunities, tailoring my resume and cover letters for each application, and networking with professionals in the industry. Additionally, I plan to enhance my interview skills by practicing common interview questions, seeking feedback, and reviewing the key technical and soft skills required for success in the field. By the end of this period, I want to feel more confident and prepared in my job search journey, and hopefully secure at least one interview opportunity.

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As we are graduating soon. So, my major focus for the next 30 days will be to prepare my application documents for job application for my dream job place at pharmaceutical company.

Specific: Over the next 30 days, I will build a complete job application package for pharmaceutical quality assurance positions by creating tailored application materials and developing interview skills.

Measurable: As I have don’t have resume which would work for many industry, I will produce one master resume with three industry variations, develop a customizable cover letter template, connect with 15 industry professionals on LinkedIn, and complete four mock interviews with feedback.

Achievable: By allocating 90 minutes daily to these tasks and leveraging my academic background, I can complete these preparations while maintaining a balanced schedule.

Relevant: Each component directly supports my goal of securing a pharmaceutical quality position by showcasing my laboratory skills, regulatory knowledge, and problem-solving abilities to potential employers.

Time-bound: I will complete resume development by day 7, cover letter templates by day 14, LinkedIn optimization by day 21, and interview preparation by day 30, with weekly progress reviews to ensure I stay on track.

This structured approach will transform me from recent graduate to competitive candidate within one month.

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Over the next 30 days, I’m focusing on both professional and academic growth. Each day, I’ll dedicate time to improving my skills in quality control and microbiology, completing at least one online certification related to pharmaceutical quality standards. I’ll update my LinkedIn profile, refine my resume and cover letter, and apply to 4 pharmacy assistant jobs per week—tailoring each application to highlight my pharma knowledge and customer service skills.

At the same time, I’ll study for my final exams for 2 hours daily, prioritizing key topics. I’ll track job applications and study hours to stay on track, aiming for 16 job applications, 60+ hours of study, and at least 2 interviews by the end of the month. Weekends will be for mock interviews and review.

This plan helps me stay balanced, stay consistent, and move closer to my career goals while keeping my academics strong.

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One of my goals is to improve my English communication skills and apply for a job in my field. After discussing this with my group and using the SMART goal framework from the article, I revised my goal to make it more specific and measurable. My new goal is: "I will improve my English communication by practicing speaking for 30 minutes each day and attending one English conversation workshop per week for the next two months, and I will apply to at least three field-related jobs by the end of that period." This version of the goal is clearer, has a timeline, and includes specific actions I can track.

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Over the next 30 days, I will focus on completing my four main goals. I will finish my final exams by creating a focused study schedule, dedicating 2–4 hours daily to reviewing material, and ensuring all exams are completed within the scheduled timeframe. I will prepare for and take my English exam by booking a test date, practicing daily, and completing at least two full mock tests before the exam. For my Post-Graduation Work Permit (PGWP) application, I will gather all required documents and submit the application within 30 days of receiving my letter of completion. Finally, I will start applying for jobs by updating my resume and LinkedIn profile, setting a target to submit 2–3 job applications per week, and spending an hour each day on job searching or networking to increase my chances of employment.

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Goal for the next 30 days:

Over the next 30 days, I will have a healthier and improved sleep schedule. I will go to bed by 10:30 PM and wake up at 6:30 AM for at least 5 nights per week over the next month. I’ll avoid screens 30 minutes before bed. I’ll track my progress using a sleep journal.

SMART goal:

Specific: Target a consistent bedtime and wake-up time.

Measurable: 5 nights weekly, being tracked in a journal.

Actionable: Limiting my screen-time will be a logic and helpful method.

Relevant: I will improve my energy, focus, and well-being in general

Timely: 1-month of commitment with room to adjust.

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One of my goals for the next 30 days is to build a consistent gym routine. I plan to go to the gym at least four times a week for the next month. This goal is specific and measurable, and it has a clear time frame. It’s also a bit challenging for me, since I haven’t been very consistent with workouts before, but I believe it’s achievable. I’m excited about this goal because I want to feel healthier and stronger, and it fits well with my current priorities. Staying active is important to me, and this goal will help me stay on track.

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(301344267)

Goal: Over the next 30 days, I will prepare for the IELTS exam by focusing on one skill area each week (Listening, Reading, Writing, Speaking) and using practice tests to track my progress. I will dedicate at least 1–2 hours each day to review, improve my vocabulary, and build confidence in time management and accuracy. By the end of the 30 days, I aim to feel well-prepared and ready to take the exam with confidence.

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Over the next 30 days, I am going to focus on improving my professional growth by dedicating time each day to enhance my skills and knowledge in quality control and microbiology. I will complete at least one online course or certification related to pharmaceutical quality standards, update and polish my LinkedIn profile to reflect my latest experiences, and actively engage in networking by connecting with professionals in the field. Additionally, I will practice interview questions and work on improving my technical vocabulary and communication skills to be more confident and prepared for job opportunities.

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Kevin Gandhi ( 301380222)

Over the next 30 days, I will actively focus on transitioning from student life to professional employment. I plan to apply to at least 25 biotechnology or life sciences jobs, including roles in quality control, lab technician positions, and research support. Alongside this, I will optimize my resume and cover letter for each application and prepare for interviews by practicing commonly asked questions. Since I’ve already applied for my Post-Graduation Work Permit, this period is crucial for building momentum in my career. By the end of 30 days, I aim to secure at least 2 interviews and expand my professional network through LinkedIn and career events.

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Over the next 30 days, I will commit to spending at least 20 minutes each day reading non-fiction materials such as books, articles, or educational content. My focus will be on topics that help me develop critical thinking, communication skills, and a deeper understanding of the world around me. By doing this consistently, I aim to build a habit of daily learning that supports my personal growth and long-term academic and professional success. I will track my progress by keeping a reading log and reflecting weekly on what I’ve learned. This goal aligns with my belief in lifelong learning and will help me stay curious, motivated, and engaged.

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For the next two weeks, I will focus on my exams while cherishing the time with my classmates and professors, as it is my final semester. After the exams, I will take some well-deserved time to relax and recharge, allowing myself to reset before the next steps. Once I am rested, I will then turn my focus to preparing the necessary requirements for my post-graduate work permit, ensuring that everything is in order so I can start my new job on the first week of May without any problems. This balance of preparation, relaxation, and organization will set me up for a successful transition to the next chapter of my career in Canada.

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My goal for the next 30 days is to improve my physical fitness by establishing a consistent exercise routine. I plan to exercise for at least 30 minutes, five days a week, incorporating a mix of cardio activities like running or cycling and strength training such as weight lifting or bodyweight exercises. To track my progress, I will use a fitness app to log each workout and monitor improvements in my endurance and strength. Additionally, I will adjust my diet to include more fruits, vegetables, and lean proteins to support my energy levels and recovery. Each Sunday, I'll review the past week's activities to identify what went well and what needs adjustment, ensuring continuous improvement. By the end of these 30 days, I aim to adhere strictly to my workout schedule and expect to see noticeable improvements in my energy levels and physical strength, reflecting an enhanced overall fitness level.

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Goal:
To secure a full-time position as a Quality Control Technician in the food industry where I can apply my academic training and hands-on lab experience to ensure food safety and quality standards.

Specific:
I want to work in the food industry as a Quality Control Technician, using my education in Food Technology and Advanced Biotechnology, along with my experience in laboratory testing, microbial analysis, and quality assurance, to contribute to food safety and regulatory compliance.

Measurable:
I will apply to at least 5 targeted job postings per week, track all applications, and aim to receive at least 3 interview invitations within the next 2 months.

Actionable:
To reach this goal, I will update my resume and cover letter, highlighting relevant skills like microbial testing, SOP documentation, and GMP/HACCP knowledge. I will also enhance my LinkedIn profile, network with industry professionals, and attend at least one local or virtual career event per month.

Realistic:
Given my strong academic foundation, relevant work experience, and certifications, it is realistic to secure a position in an entry-level Quality Control role within a 3-month timeline.

Timely:
I aim to achieve this goal and begin working in a Quality Control position in the food industry by July 1st, 2025. I will monitor my progress biweekly and adjust my job search strategy as needed.

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My SMART goal:

Specific: Improve my sleep quality by establishing a consistent bedtime routine

Measurable: Track bedtime/wake time daily using a smartwatch

Achievable: Adjust my bedtime gradually, in 15–30 minute increments aiming for 7-8 hours of sleep every night

Relevant: Improving sleep boosts energy and health

Time-bound: Maintain this practice for 30 consecutive days to solidify the habit

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Pragya Sapkota (301377629)

Recognizing the stress and uncertainty that generally accompany transitioning from academic life to job searching, I intend to establish a mindfulness practice each day in the next 30 days. Each morning, I will dedicate 10 minutes to practices like meditation or deep breathing to calm my mind and reduce stress levels. This consistent practice will help me to maintain a calm and focused state of mind, making my job search plan clearer and stronger. With stress management and improved concentration, I anticipate having a good mood and boosting productivity during this crucial stage of my career.

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Goal:
Find a QA or QC job in the biotech industry within the next 30 days.

SMART Goal Revision:

Specific: I will apply for at least 10 QA or QC positions in the biotech industry.

Measurable: I will track my applications and responses in a spreadsheet.

Achievable: I will set aside 1-2 hours daily to research and apply for jobs.

Relevant: This aligns with my career aspirations in the biotech field.

Time-bound: I will complete these applications within the next 30 days.

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Over the next 30 days, I will achieve the following:

Specific: I will complete the IELTS exam within the next 30 days.

Measurable: I will aim for a score of 7.5 or higher.

Achievable: I will study for at least 5 hours per week.

Relevant: A good IELTS score is essential for my academic and career goals.

Time-bound: I will take the exam and receive the results within 30 days.

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For the next 30 days, I will dedicate myself to finishing my final two weeks of college strong by focusing on my exams and completing all academic requirements to the best of my ability. Once this busy period is over, I plan to take some well-deserved time to relax and recharge, either by traveling somewhere for a change of scenery, or by focusing on my health and well-being through regular running and going to the gym. This month will be a balance of hard work, self-care, and getting back into a routine that helps me feel energized and motivated as I close this chapter of school.

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Over the next 30 days, I will:

1️⃣ Read one Bible chapter daily (New Testament, 15 minutes every morning),

2️⃣ Exercise 25 minutes (3x a week),

3️⃣ Eat one fruit daily for healthy habits,

4️⃣ Study 1 hour daily for my English exam (focusing 70% on Essay Writing), and

5️⃣ Complete my PGWP application by gathering documents and submitting forms.

I’ll track progress using the Streaks app and reward myself with a weekend outing or favorite meal if I hit 90% of all goals.

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I’ll begin by researching for companies and updating my resume and cover letter and dedicate time each day to apply for jobs.

Specific:
I will apply to 4 pharmacy assistant jobs per week, customizing my resume and cover letter to emphasize pharmaceutical knowledge and customer service skills. Simultaneously, I’ll dedicate 2 hours daily to studying for final exams, prioritizing high-yield topics.

Measurable:
I’ll track job applications in a spreadsheet and log study hours using a planner. By the end of 30 days, I’ll have applied to 16 pharmacy roles, followed up on all, and completed 60 hours of focused exam preparation.

Achievable:
I’ll allocate 1.5 hours each morning for job applications and 2 hours each evening for studying, with weekends reserved for mock interviews and practice exams. I’ll consult pharmacy mentors for application feedback and professors for study strategies.

Relevant:
Securing a pharmacy assistant role aligns with my career goals in healthcare, while excelling in finals ensures academic success and strengthens my qualifications for future opportunities.

Time-bound:
I’ll execute this plan over 30 days, with weekly progress reviews. After 15 days, I’ll adjust my schedule if needed to maintain balance between applications and exam readiness.

By day 30, I’ll have applied to 16 pharmacy assistant positions, followed up on all applications, completed 60+ study hours, and aimed for at least 2 interviews and passing grades on all exams.

This structure balances career-building actions with academic priorities, ensuring neither goal is compromised.

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I’ll begin researching companies and updating my resume and cover letter. I’ll dedicate time each day to apply for jobs.

Specific:
I will apply to 5 jobs or internships per week, tailoring my resume and cover letter for each application.

Measurable:
I’ll track my applications in a spreadsheet and follow up on all within a week. By the end of the month, I aim to apply to 20 positions and follow up on all.

Achievable:
I’ll spend 1-2 hours daily researching and applying. I’ll also reach out to mentors for guidance.

Relevant:
Securing a job or internship will help me gain experience, build my network, and advance my career.

Time-bound:
I’ll complete this goal in 30 days, with a midpoint check after 15 days to assess progress.

After 30 days, I’ll have applied to 20 positions, followed up on all, and ideally secured at least one interview.

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As finals have been approaching I've been dedicating a lot of time to studying which is important but its led to me neglecting my own personal time. So, my goal for the next 30 days is to dedicate a portion of my day to some sort of social activity, to go out for a walk, or to engage one of my hobies

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As my studies are coming to an end, I realize the importance of setting clear and meaningful goals for my future. During my time as a student, I often found it difficult to focus on multiple things at once, which sometimes affected my progress. Moving forward, I want to challenge myself by setting goals that are not only realistic and measurable but also aligned with my personal growth. For the next 30 days, I plan to develop better focus and discipline by dedicating at least 30 minutes daily to self-improvement activities like reading, planning, or practicing mindfulness. I believe this small but consistent step will help me build stronger habits and prepare me for the next chapter of my life.

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As during my studies, I was very busy balancing studies, work, and various commitments, I didn’t give priority to my health. Now that I’m graduating, I’ve decided to focus more on my well-being. To kick-start this, I’ve set a goal of walking 10,000 steps per day for the next 30 days. It’s a commitment to my health and a reminder that, even with a busy schedule, self-care is essential.

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As I approach graduation this semester, my next 30-day plan is to actively build my professional network by connecting with industry professionals on LinkedIn and exploring job opportunities in the food and pharmaceutical sectors across the GTA and other provinces like British Columbia. My goal is to secure a full-time job within two months of completing my program. I will also focus on enhancing my soft skills to prepare for interviews. In addition, I plan to continue reading literature and science books to stay intellectually engaged. As a travel enthusiast, I also hope to explore nearby attractions like Niagara Falls, Dundas Peak, and Blue Mountain during this time.

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With college wrapping up, I’ve been feeling the pressure of what comes next. For the next 30 days, I’ll focus on staying grounded through prayer, meditation, and setting small, achievable goals. One of my achievable goals is to improve my cooking skills by trying new healthy recipes to support a fit and balanced lifestyle.

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For the next 30 day Ill be learning something new every day, even if it's just a small concept; from reading a short article, watching an educational video, or trying out a new skill like time management or mindful journaling. This daily habit will help me strengthen my curiosity and develop consistency in my personal growth. I believe these small steps will build a stronger foundation for lifelong learning.

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My goal for the next 30 days is to run 5km in 30 minutes or less. To achieve this, I’m going to follow a simple training plan. I’ll start by running 3 to 4 times a week, gradually building up my endurance. During the first week, I’ll run 5km at a comfortable pace to see how long it takes me, and then each week, I’ll work on shaving time off by running a bit faster. In the second week, I’ll try to cut 30 to 45 seconds off my pace per kilometer, and by the third week, I’ll aim for an even steadier pace to push my speed further. In the final week, I’ll focus on hitting 30 minutes or less. Once a week, I’ll add some interval training—running fast for a minute, then walking for a minute or two—to build speed. Throughout this, I’ll listen to my body and rest if needed, especially if I feel any pain. I’ll track my progress using a running app, so I can see how my pace improves over time. Of course, weather could be an obstacle, but if it’s too rainy or hot outside, I can always head to the treadmill. If I need extra motivation, I might ask a friend to join me on a run or reward myself when I reach my goal. By staying consistent and focused, I believe I can run 5km in 30 minutes by the end of the month.

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For the next 30 days, I will:

1. Read at least one book from my TBR list each week.

2. Apply for the Post-Graduation Work Permit (PGWP).

3. Apply to at least 3 biotech-related jobs each week.

4. Exercise for 30 minutes every day to stay active and healthy.

5. Continue intentional journaling, focusing on reflections and personal growth.

6. Do a social media detox.

This challenge will help me stay productive, improve my physical and mental well-being, and move forward in both my career and personal life, while also giving me space from the distractions of social media.

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My 30 day to do challenge is:

Finish the final semester without any regrets (give my best and study more!)

Take my English exam

Start my pharmacy licensure examination journey :)

Lastly, NOT TO PROCRASTINATE ON ANY OF THESE CHECK LIST!

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For the next 30 days, I will focus on improving my time management skills, specifically by creating and sticking to a daily schedule that balances my academic work, extracurricular activities, and personal time. I will track my progress by reflecting on my daily achievements and challenges each night. Additionally, I will work on completing tasks earlier to reduce last-minute stress and improve my overall productivity.

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In the next 30 days, I will:

meditate/pray

take my driver's license exam

take my English exam

go to the gym

journaling

focus on self-growth

travel

learn a new skill

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What I'm going to do for the next 30 days?

pray and read my Bible.

take my English assessment exam.

begin working out at home and going for runs in the park.

create weekly meal plans.

visit my relatives in Cambridge.

video call my parents.

have a virtual date with my boyfriend.

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Lately, I’ve been feeling overwhelmed—my mind constantly racing with thoughts about my career and other aspects of life. The mental noise makes it difficult to focus, and I often find myself drifting away from the things that truly matter. To bring more clarity, calm, and direction into my life, I want to set a 30-day personal goal: to practice daily meditation or any mindful activity that helps ground me and ease my stress. Alongside this, I’ll create a simple daily to-do list to stay organized and intentional with my time. This small yet meaningful routine will help me regain focus, boost productivity, and create a sense of inner peace one day at a time.

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Tanvi Panchal

301380569

For the next 30 days I have set a goal to excercise daily and read atleast 10 pages from a book.

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For the next 30 days, my goal is to increase my nutrition intake, specifically protein, from natural sources (eg. shrimp, fish) alongside consumption of more vegetables in order to fuel my body holistically. It is an essential aspect of my life as of the moment because having a good performance both physically and mentally is very important in the last month of the academic term. Nutrition plays a key factor in how well I go on my day, and I believe it is something attainable in the next few days. For my plan of action, I will focus more on selecting "whole foods" despite being in a fast food chain and switch snacks to fruits instead. By the end of 30 days, I believe that the results will greatly help my endeavor.

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I started going to the gym a few weeks ago but haven't been able to stay consistent with my workouts. Over the next 30 days, I’m committed to creating a consistent gym routine by setting a fixed schedule and making time each week to prioritize my health. I want to track my progress, stay motivated, and improve my fitness level, aiming for a better overall lifestyle and routine. My goal is to build the discipline to show up regularly and focus on making this a long-term habit.

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Over the next 30 days, my primary goal is to land a new job as soon as possible. To achieve this, I will actively apply to relevant job openings in my field, ensuring that my resume is tailored for each role. I will also focus on networking with professionals to gain insights and increase my chances of securing opportunities. Additionally, I will refine my cover letters to highlight my strengths, skills, and experiences, making myself a strong candidate for potential employers.

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For the next 30 days, I will limit my phone use to no more than 2 hours per day outside of schoolwork. I want to reduce distractions, improve my focus, and make more time for reading and physical activity. This will also help me sleep better and feel more in control of my time. I plan to track my daily screen time and reflect on how this change affects my mood and productivity. Hopefully, by the end of the 30 days, I will develop healthier digital habits that last beyond the challenge.

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I have challenged myself for the next 30 days to stay disciplined, focused, and committed to self-improvement by following these goals:

Wake up every day at 5:30 AM

No procrastination – take action immediately

Stay very focused on tasks

Stop overthinking and trust the process

Do daily exercise every morning

Work on discipline and mental clarity through routine

apply actively for getting field job

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For the next 30 days, I am committing to learn to proficiently play an entire song on the guitar. I am more inclined with playing the piano, but given the unavailability and bulkiness of one, I opted to get a guitar instead. This is also a challenge for myself to develop skills in other instruments, especially stringed ones such as the guitar. By the end of 30 days, I am hopefully able to play a song (or two maybe) with proficiency.

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For my 30-day challenge, I will commit to a Digital Detox and Mindful Productivity Challenge to reduce screen time, improve focus, and enhance overall well-being. As a biotechnology student, I spend a significant amount of time on my laptop and phone for research, coursework, and social media. However, excessive screen time often leads to distractions, reduced efficiency, and even mental fatigue.

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Lately, I’ve realized how easy it is to get caught up in studies, assignments, and daily responsibilities, often forgetting to take care of myself. Sitting for long hours has started affecting my energy levels, and I know that small lifestyle changes can make a big difference. I want to prioritize my well-being without making drastic changes that feel overwhelming.

For the next 30 days, I will walk for at least 20 minutes every day to improve my health, clear my mind, and build a habit of staying active.

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Over the past few months, health issues have been impacting my work and studies which is being stressful for me, so I’ve decided to start a 30-day challenge to improve my diet and well-being—because, as we all know, health is our top priority. As someone who doesn't naturally enjoy fruits (and honestly, I hate them), I'm committed to changing that by adding more fruits, vegetables, and healthy foods to my meals. I’ll also prioritize daily exercise with a mix of cardio and strength training to boost my energy. By the end of these 30 days, I hope to feel healthier, more focused, and better equipped to stay on top of my work and studies while maintaining these habits long-term.

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For the next 30 days, I will dedicate one day each week to spend time outdoors, whether it's a nature walk, hike, or simply relaxing in a park. I will aim to disconnect from work or study during this time to recharge and refresh my mind. This will help me improve my mental well-being and reduce stress. I will track each week’s outdoor activity to ensure I stay consistent. By the end of the month, I expect to feel more energized and focused.

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I already got my G1 license, and since I’m eligible to take the G test directly due to having over 3 years of international driving experience, my goal is to obtain my G license within the next 30 days.

I will take 20 one-hour professional driving lessons over the next 3 weeks and practice regularly with my elder brother, starting with city driving to boost my confidence, then moving on to highway practice. After completing my preparation, I will book and take the G test, aiming to pass it on my first attempt. This goal follows the Full Focus method by giving me structure and motivation to reach my goal successfully.

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Whaaaa, this is really quite challenging. But I am challenging my self not to watch Netflix and open social media for 30 days! Will spend more time for study. これならできるよ!! (Korenara dekiru yo!!)

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My goal for is to overcome my procrastination but I think I'll do it tomorrow (just kidding). As I am preparing to take my CSMLS test on June this year, I am thinking of committing to read at least 3-4 modules of any subjects (Transfusion Medicine, Clinical Chemistry, etc.) per day as preparation for the upcoming exam.

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For my 30-day challenge, I would commit to practicing mindfulness meditation for 10 minutes every day. The goal would be to improve focus, reduce stress, and enhance overall mental well-being. I’d track my progress using a mindfulness app and reflect on my experiences each week, adjusting techniques as needed. This challenge would help cultivate a habit of being present and aware in everyday life, promoting a more balanced and calm mindset.

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I decide to prepare for the writing test of IELTS or CELPIP. So my goal for the next 30 days is to write at least 10 sets of writing mock tests, and 6 of them should be timing.

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I have set a milestone for myself to achieve the most reliable scheduled lifestyle, including 8 hours of sleep, 8 hours for work, and 8 hours for self-improvement. I challenged myself to work on my diet and workout as well. If I feel full of strength, I can focus on my future goals and work on them with full focus.

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I have decide to challenge myself to take care of my fitness for the next thirty days. Spending at least half an hour daily walking can bring more positive benefits. I hope it will create in building inner peace in this hectic academic and work schedule.

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I want to learn how to manage my money better by creating a budget to see where my money goes. I also want to understand basic investing, like how to buy stocks or bonds, so I can make my money grow. This will help me feel more in control of my finances and plan for the future.

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In my view, lifelong learning is about growing personally and professionally, and being able to adapt to whatever challenges come my way.Trying new things and going on adventures is really important to me because I love exploring and being curious about the world. Also, I think it's crucial to have deep conversations with people who have different perspectives than mine because it helps me learn more about the world around me. I, have decided to start writing a journal every day to help me stay positive and reflect on my experiences. This will be a way for me to grow personally and continue my journey of learning throughout life.

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For the next 30 days, I have challenged myself to less overthinking and being more optimistic about the future.