Clarify what matters
Describe a goal in your own words. Ask why it matters and which values it reflects.
Separate hopes from choices
Write the outcome you hope for, then list actions within your control. Include circumstances, resources and other people that may affect the result.
Try a planning exercise
Choose one action, decide when to try it, and identify a likely obstacle. Write how you could adapt the plan if that obstacle occurs.
Reflect and adjust
After trying the action, note what happened. Keep what helped and change what did not. Intention is a prompt for planning, not a promise that thoughts will produce an outcome.
Further reading and support
This is a Get Quantum reflection activity. For information about mental health and access to services, visit NHS mental health information.