https://padlet.com/ccrawfo6/1jtokcm8ipycs4qo 7 different smart goals en-us 2022-08-31 00:11:44 UTC 2022-12-12 19:12:31 UTC hello@padlet.com https://padlet.net/icons/png/1f61b.png ccrawfo6 https://padlet.com/ccrawfo6/1jtokcm8ipycs4qo/wish/2277179345 46

A guide to my padlet...
- anything starred (*) is an explanation pertaining directly to something from the S.M.A.R.T. acronym that I wanted to give clarity on, if my initial description wasn't as obvious about answering to that part of my goal. ]]> 2022-08-31 03:35:18 UTC https://padlet.com/ccrawfo6/1jtokcm8ipycs4qo/wish/2277179345 ccrawfo6 https://padlet.com/ccrawfo6/1jtokcm8ipycs4qo/wish/2277205227 Using S.M.A.R.T.

I want to work out in the gym at least three times a week over the course of this semester. Starting this next week (September 5th) and going until the end of the month of December. I want to do this because exercise is physically healthy and also helps my mental health as well. It also increases my physical functionality. 
* I plan to implement this on M,W,F
* This will include a lift and cardio/HITT workout three times a week. 
* I was an athlete before this semester, so I'm used to being physically active and I believe this is achievable for my new lifestyle. 
* This will be so important for my mental and physical health


CHALLENGES/BARRIERS
- tiredness and fatigue
- time constraint
- being stressed about other things I have to do

STRENGTHS
- hardworking
- driven
- self-motivated
- committed

TIME
-  I will start this goal on September 5th and continue it through the end of December. 

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Update 1: I've completed this goal in the amount of time and on the days that I had originally planned. It was not easy though as time was restricted and things I didn't plan for arose. I just knew I had committed to this goal though, and I know how important my health is. I would say my strength of   being "driven" really combatted that barrier. I think I want to keep this goal the same going forward. It's challenging yet feasible, and I just hope I can keep up the consistency! I am self-motivated to do so. 



Update 2: I've been majorly struggling in this area. For what once used to be so easy for me to do I'm unable to. This is because of the "time" barrier infringing upon my success to do this. I've been successful in working out maybe 1-2 times out of the week versus 3 (which is my original goal). I've never been in a busier season of life. My strengths of commitment and strong work ethic have allowed me to workout even the one or two times I have been able to a week. I think as of right now I'm going to allow myself some grace in this area. I'm going to change the goal to two times a week until after I graduate. ]]> 2022-08-31 04:07:18 UTC https://padlet.com/ccrawfo6/1jtokcm8ipycs4qo/wish/2277205227 ccrawfo6 https://padlet.com/ccrawfo6/1jtokcm8ipycs4qo/wish/2278346474 Using S.M.A.R.T.

My partner and I have discussed something like this before, but we've been dating for a long time and are both very very busy. It's easy to get complacent and lack in healthy communication. We decided once a week we want to get together, just sit, and do an intentionality hour. This would be beneficial for our relationship as it would open up communication for us to discuss our individual lives, our relationship, struggles, successes, time for vulnerable self-disclosure moments. It will also help us better understand and support each other; it creates healthier connection between us.
* We will do this for one hour once a week.
* It starts September 5th and goes through the end of December.
* It is worth it to us for the sake of our relationship being healthy.


CHALLENGES/BARRIERS
- tiredness and fatigue
- lack of time together
- wanting to just relax when we're together
- not being in the mood or having the energy


STRENGTHS
- we're both sacrificial
- we're both forward thinking
- we're both driven 
- we both love continual growth 


TIME
- I will start this goal on September 5th and carry it out through the end of December. 

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Update 1: This is funny because we have spent way more than one hour a week getting real with each other and communicating about the construct of our relationship. This has been unique because there was crisis that affected us both and especially our relationship, so we had to discuss some things about it. Even though it wasn't during our planned time of one hour a week, it was totally beneficial. I think necessary for anyone in a romantic relationship. I really saw our strengths of wanting to keep growing and becoming better partners, as well as sacrificing our time to be intentional (or in this case handle the situation that had arose). I think it was hard because we are usually tired during the week and very busy. It takes a lot of energy, and of course it's hard to gauge because we spent far more than an hour this week being "deep" and intentional about our relationship and ourselves individually. I want to continue this going forward, because I see how much this has helped, hopefully not on such intense terms next week!


Update 2: This has been wonderful for my partner and I. We are continuing to hit this goal doing intentionality hour once a week. It helps us to connect back with each other and work on our communication. I think us both sharing the strength of sacrifice for one another and willingness to grow together is what has allowed this time to work for us. We both make it a priority and that has made this successful. As always, a barrier for this goal is time. Sometimes we don't feel like doing it or are stressed because we have a lot of other things going on. It can feel rushed to try to get together, and even if we aren't in the mood we do it. Our plan to be successful is to continue doing exactly what we are doing. It's working for us and is just the right amount of time. 



Update 3: This goal has been a game changer for my partner and I! We have been successful about doing this every week! We've actually done more than one hour of intentionality some weeks. I think our strengths of wanting to grow and not stay complacent as well as being intentional with each other has helped this be successful. We also like to spend time talking with each other and bettering ourselves, so that makes it much easier to complete. A barrier has been time of course, and the clash of our schedules. We have each other in as one of the highest priorities, so it's pretty easy for us to sacrifice something else to have this time together. I want to continue this goal as is. I don't want to increase the time spent together because I don't want it to seem too daunting or unobtainable. It doesn't feel like a chore now and I don't want it to. If we go overtime then great!

]]> 2022-08-31 21:43:32 UTC https://padlet.com/ccrawfo6/1jtokcm8ipycs4qo/wish/2278346474 ccrawfo6 https://padlet.com/ccrawfo6/1jtokcm8ipycs4qo/wish/2278418610 I've neglected my hobby of playing piano. I used to learn songs by ear and for enjoyment and I want to make it a goal for myself to learn 1 song every two weeks on the piano starting next week through the end of December. I will learn on the piano in my house, and can accomplish this alone. I love all things music, so this will help to carve out time to better myself at doing something I enjoy, and is stress relieving.
* I will play 2-3 times per week in attempt to learn one song every two weeks.
* I have time after lunch to make this possible usually when I have some down time. 
* This would be a good outlet for relaxation and enjoyment while also being able to stimulate my hand-eye coordination and continue to learn and better myself on the piano.


CHALLENGES/BARRIERS
- lack of motivation
- mental fatigue
- choosing to do this instead of other things I enjoy


STRENGTHS
- desire to keep learning
- desire to maintain well-rounded qualities 
- enjoyment of music


TIME
- I will start this goal the week of September 5th and continue it until the end of December.

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Update 1: This goal has been very relaxing and it is not hard to do. I played the piano literally two or three times and it was so relieving. I was able to enter a state of flow very easily, while also trying to learn a new song. I have not fully learned a new song yet, but am almost there. The only barriers I had were perhaps choosing other things to do, because I have a lot of interests and it's easy to forget about one that is just for fun, learning, and relief. It did come to my mind though several times, and through my enjoyment of music and wanting to have a well-rounded day and keep myself doing more than one thing, I though to do it. I want to keep this goal the same, as I think it will continue to strengthen my learning skills, keep me relaxed, and continue to stimulate my desire to become more well-rounded. 


Update 2: This goal is going okay. I'm still able to accomplish it successfully by learning a new song every two weeks. I haven't missed a song in two weeks yet! I would say my strength that has fostered this success is the desire to maintain well-rounded qualities, because I do love music and I do think being adequate in multiple areas of life is valuable. A struggle in this has been that it has started to feel a bit like a chore. Earlier it was effortless, but the more I do it the less I want to do it. Lol. Although I've learned my songs on time I've been playing less throughout the two weeks and it has become easier to forget to do. I don't necessarily want it to be this way, so I've decided to pivot the plan to learning one song a month on the piano. This way I still have a goal, but it is something that is leisurely to learn and not a pressing chore. 



Update 3: I'm so glad I made a change in this plan. Learning one song a month has been so much more enjoyable. I don't feel pressure or like this is a chore at all. This is a happy medium of what I've been wanting to include piano playing into my life. I was successful at learning a song this last month. I actually learned two in that time frame, but I didn't feel like I had to so that was great. A strength I used to accomplish this was my love for music, as well as my desire and enjoyment to keep learning. A barrier I faced was choosing to do other things instead. This didn't seem to inhibit my goal as much though, because it was less intense and pressing. If I chose to do something else then that was okay, because I knew I could play another day or learn something later. I think I will continue this plan just the same until the end of December, using my strength of enjoyment of music to carry me through as it has previously. ]]> 2022-08-31 23:39:59 UTC https://padlet.com/ccrawfo6/1jtokcm8ipycs4qo/wish/2278418610 ccrawfo6 https://padlet.com/ccrawfo6/1jtokcm8ipycs4qo/wish/2278425867 I want to spend time in prayer and being still long enough to meditate on my thoughts and the word of God more. My faith is very important to me, and it is my peace and coping mechanism for all things in life. I want to do this daily as this will help with my spiritual well-being. I believe this will also be therapeutic for my thoughts and feelings to be worked through. 
* This will be time spent alone, in my room or a safe space for 10-15 minutes a day. I may need my bible and a journal as well.
* I know I have the time and I know this is worth my time for my mental and spiritual health.
* I will start this September 5th and carry it out daily through the end of December

CHALLENGES/BARRIERS
- being closed off to feeling my emotions
- viewing it as a chore
- distractions from other more stimulating things

STRENGTHS
- I'm very thoughtful and spiritual in general
- I'm open to lifestyle/mindset changes 
- I have a strong desire to grow my relationship with God

TIME
- I plan to start this on September 5th and carry it out through December. 

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Update 1: I did do this goal and enjoyed doing it. It's always beneficial for me. I did not complete doing it every day. I probably only completed this four or five days a week. I would say a strength I experienced in doing this was having that desire to grow my relationship with the Lord and wanting some inhibiting mindsets to be transformed. I think something that stood in my way was viewing it as a chore and not wanting to feel my feelings or go through my feelings everyday. I don't necessarily want to change my goal, because I know it is doable. I do want to end up doing this everyday, but perhaps not going to the full extent of introspection and mediation everyday. I think I will shoot for doing that four to five days a week, and two or three days a week, just reading my bible/doing a devotional. 


Update 2: This goal has also been a struggle since my last update. I was fine with doing it four or five days a week as long as I strived to do it everyday, showing myself grace of course, but I've had weeks where I've only done it once or twice or none. The reason I've been able to do even a couple every now and then has been because of strength in wanting to have a relationship with God. It's important to me and I've done my best to be in his presence. A barrier for this happening has been tiredness and fatigue. Since being so busy I have hardly any free time, and when I do have a moment to breathe I just want to sit and do nothing or get on my phone. I think going forward, I can set a timer on my social media so my go to can't always be my phone. Maybe this could open up more time for this goal that I'm not realizing I'm waisting. 



Update 3: I put a timer on my social media, and wow... It has opened up so much more time for me. I was pretty successful at completing this 4 or 5 times a week (similar to the last update) with a week in there where I maybe only did it once or twice. It has been beneficial for my relationship with God, self-reflection, and giving me peace and stress relief. I think my leading strength in allowing me to have consistency in this is my desire to grow my relationship with God, and it has changed me in ways that are so so good. A barrier for this goal has been distractions from other things more stimulating. It becomes hard when I know I have a lot on my plate or I'm anxious. It can be very hard to slow down! Going forward I want to continue this plan with the same approach, hopefully engaging my strength of being open to mindset and lifestyle changes. I don't want to spend this time in prayer to stay the same or to just go through the motions, but I also want to make sure I'm viewing it as a chance to grow and change.

]]> 2022-08-31 23:48:41 UTC https://padlet.com/ccrawfo6/1jtokcm8ipycs4qo/wish/2278425867 ccrawfo6 https://padlet.com/ccrawfo6/1jtokcm8ipycs4qo/wish/2278428733 I want to start giving out one compliment every single day. I don't want it to be forced though. I want to genuinely start observing others and complimenting things about their character, style, etc., each day. Sometimes I notice things that are so great about people and I don't tell them because I'm worried it would be "odd" or they may think it's weird. I used to do this everyday in middle school. I want to start it again. 
* This would be beneficial for me to be more aware and observant of the good qualities in others. It would also benefit and encourage others if I vocalize it to them. 
* This could be a roommate, classmate, stranger, family member, etc. 
* This could happen at any time of day, and I want to do it everyday. At least one! 

CHALLENGES/BARRIERS
- awkwardness
- discomfort

STRENGTHS
- boldness and honesty
- kind to all people
- enjoys others' feeling valued

TIME
- I will start this September 5th and carry it out through the end of December!

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Update 1: This has been a fun goal; super easy and effortless. It has taken me like two seconds to do and I find myself wanting to do it everyday. Doing this has increased my strength of boldness, and has totally made me enjoy social interactions more. I love watching people light up after receiving a compliment. I haven't yet really experienced any barriers because I probably haven't been thinking or very observant in awkward situations. I don't want to change this plan at all. It is working great and allowing me to kind and honest!


Update 2: This is by far the most fun and easiest goal! I love doing this and I've been able to do it everyday. I don't even have to think about it much anymore. It's like muscle memory. One of the main strengths that has helped me do this is my enjoyment I gain from making others feel valued! A barrier in this is maybe sometimes it's a little awkward. I'm getting more okay with awkward situations though, so I do it anyway! Going forward I'm going to keep ignoring the awkwardness and discomfort I feel at times, because it's allowing me to be successful. I won't be changing anything to this!



Update 3: This has been so easy to achieve and fun, which is nice because not all goals have to be a huge and daunting chore. I've been successful at giving out at least one compliment daily! A strength of mine in doing this is mostly enjoying other people feel valued. It puts them in a better state of mind hopefully and I know just by giving the compliment it does the same for me. I think a barrier for this can be that it may not feel super genuine if I'm having an off day or not in the mood to even be social. I don't want it to every seem like I'm just making something up to give a compliment, but even on my hard days, see the good in others and call it out! Going forward I think I should approach this goal in adding an extra compliment daily. It's so simple to do one, I might as well make it a goal to do two! I already do two sometimes, and one has just become a lifestyle for me so I want to make it a bit more challenging!]]> 2022-08-31 23:51:46 UTC https://padlet.com/ccrawfo6/1jtokcm8ipycs4qo/wish/2278428733 ccrawfo6 https://padlet.com/ccrawfo6/1jtokcm8ipycs4qo/wish/2281770697 Since I love being outdoors and I think nature is healing, I want to spend time walking outside more and being able to just think, feel, and reflect. I want to go on three 30 minute walks, three times a week. I would preferably do this on Sunday, Wednesday, and Friday. I have the most free time during those days. 
* I would leave from my house in Emporia (by myself) and just take some time walking around town/the neighborhood. 
* This would be good for me to effortlessly "be." I feel this would help me cope with struggles as well as refresh me from the rush of everyday life and distractions. 
* I have the time to do this, and despite the changes in weather, I have clothing for every season. 

CHALLENGES/BARRIERS
- finding motivation in colder weather
- having too much homework
- feelings of being overwhelmed to where I can't slow down to do this

STRENGTHS
- an adaptable mindset to circumstances (weather in this case)
- prioritizing time for "me time" every now and then
- grounded thinking (rationale)

TIME
- I will start this the week of September 5th and carry it out through the end of December this year. 

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NO LONGER CONTINUING
(only needed one mindfulness)]]> 2022-09-04 04:40:36 UTC https://padlet.com/ccrawfo6/1jtokcm8ipycs4qo/wish/2281770697 ccrawfo6 https://padlet.com/ccrawfo6/1jtokcm8ipycs4qo/wish/2281774504 This semester I will volunteer at Radical Life Core Community non-profit to photograph the families that are serviced there. I'm now interning at this place that I used to volunteer at, and I've discussed with the director about having a photography day with the families.
* This would be helping family's who can't afford to have family pictures taken. 
* My hope is that it would be fun and exciting; making them feel beautiful and valued.
* I would have time to do this on a Monday night, when the families gather for parenting classes. Since I now intern there, I also have close connection with the director and the program. 
* I would do this once toward the end of the fall semester a the Radical Life facility off of Graphic Arts Rd. in Emporia.
* It would include me, my camera/photography equipment, and the director, staff, and families who are willing to participate. 

CHALLENGES/BARRIERS
- scheduling a convenient time for all the families who want to participate to be there
- having to facilitate a whole event

STRENGTHS
- I enjoy challenges
- Value other people
- I have relationships with many of the families and kids there

TIME
- I plan to discuss this with the director during my internship over the course of the semester and set up the event closer to the end of my internship at the end of the semester, with it only lasting one evening.


NO LONGER CONTINUING (only needed one give) ]]> 2022-09-04 04:57:44 UTC https://padlet.com/ccrawfo6/1jtokcm8ipycs4qo/wish/2281774504 ccrawfo6 https://padlet.com/ccrawfo6/1jtokcm8ipycs4qo/wish/2292711477 Update #1 question:
How does communication, your bottom line, the 7 principles of smart love, your personality, and your conflict management style affect your well-being?
-My bottom line really helps me set my standards for relationships and social interactions with a clear conscious. I liked being able to write them out, because it's tangible evidence of what you know you would not accept for yourself. Perhaps this helps me carry out my standards. The 7 principles of smart love are literally awesome. Very practical and key principles that are easier said than done. I often feel people don't even realize when these principles are being dismantled in a relationship. I think knowing and understanding these research backed principles is beneficial for one's well-being going forward, in all relationships. It sets you up for success. My conflict management style was collaborative owl. I felt this really fits the way I handle adversity in real life because I do want everyone to be happy, and trying to make all parties feel involved. When everyone leaves with "win-win" it's a win for me, and relationships stay intact! I am a communication major and of course believe communication is so important in maintaining intimate relationships. Having hard conversations and addressing situations when they arise is so helpful in allowing yourself to feel relief. It's better to bring stuff up to people you are in relationship with, than harbor thoughts, concerns, and questions all to yourself to morph into things that maybe aren't even real or true. 

Update #2 question:
How do stress and perception of stress affect your well-being?
- In learning about stress, I loved watching the video in class, because I had seen it before and it was also a super beneficial and unique perspective on what stress is and does. I've always thought that stress itself (in excess amounts) is what is harmful. I also know that this goes hand in hand with one's ability to manage it. I've struggled with managing my own stress and that has been harmful to my physical and mental well-being. I now have been made aware though that it is not stress that is detrimental to your well-being alone, but your perception of stress in your life. This just goes to show the power of perception on any given situation and how it is able to completely alter you mental and physical health. In the study the negative perception of stress was one of the leading causes of death. More people died from a negative perception fo stress rather than experiencing stress itself and trying to manage it. I think it's more important to focus on what I think of stress as it contributes to my well-being rather than stress itself and the causes. Some of the causes are out of my control!

Update #3 Question:
How do or will expectations, division of household labor, and costs of raising a child play into your future decisions? How could these future decisions affect your well-being? What can you do to maintain or enhance your well-being after this project is complete?
- I think sense I'm a feminine cisgender woman the division of household labor will weigh heavy on my future. My partner and I plan to get married and he is pretty good about equal contribution in our relationship already, but the messages of society and pressures can seep into families and relationships so easily. I'm worried it will be something I slip into and accept as normal after a while. I saw bits of this in the division of household labor in my childhood growing up. I watched my mother experience a lot of invisible labor of having to manage everything. I don't want that for myself! I think I will definitely consider having children more seriously. I know stewarding another human in this life is a big responsibility, finances aside, let alone considering all the costs. I've learned about unexpected costs in families such as medical bills, fun adventures, circumstances with living, things breaking unexpectedly, all costing you something. I don't think this is often considered before people start a family, or if it is an unplanned pregnancy, then that can spark a lot of anxiety in worry of not being financially stable or having access to resources. I think making these decisions in the future will be life altering. I want to stay home and raise my kids, so this means I will be giving up my career (whatever it is) for a period of my life. I for-see a lot of pivots in my future. I think it will be super important to understand I can't control everything and to change the way I perceive stress, or I will SIMPLY not make it in this life, lol. Considering financial situations and household labor, I may have to pay closer attention to my mental health and well being. As we discussed in class, we may appear to be stable by tangible things being organized and taken care of like clock-work, but we need time for ourselves and our hobbies; relaxation etc.. I think after this project is over I need to hold on to the learned value of keeping consistency with things that are of high priority in my life. As I graduate and move to the other side of the world for a couple months, I think it can be easy to let those things go. It's important for me to understand that life and circumstances will always be changing, and as I adapt it's so important that I remember my "why" and make time to be in-tune with myself, prioritizing the ones who matter most to me.

]]> 2022-09-12 16:30:31 UTC https://padlet.com/ccrawfo6/1jtokcm8ipycs4qo/wish/2292711477