Goal: I will learn mindfulness strategies to manage my anxiety.
Sub Goal 1: I will follow the plan: Mindfulness: An Eight Week Plan for Finding Peace in a Frantic World.
Sub Goal 2: I will learn the theory behind mindfulness strategies by reading an article about mindfulness each week.
Forethought Phase
July 23-27
Select goal.
Establish monitoring
process.
Read introduction of
Mindfulness: An Eight Week
Plan for Finding Peace in a
Frantic World.
Complete preliminary set up
of website.
Write initial blog post.
Performance Phase Self-Reflection Phase
July 27 August 2 July 27 August 16
Mindfulness Week One: Waking Up to the Reflect on progress made
Autopilot. towards my goal by writing a
o Complete Raisin Meditation blog post daily
o Mindful Awareness of a daily activity Post observations made about
(flossing) strategies I have learned to
o Mindfulness of the Body and Breath manage my anxiety.
Meditation (twice daily)
o Habit Releaser (sit in different chairs)
Read and reflect on this article by writing a blog
post.
August 3 9 August 17-18
Mindfulness Week Two: Keeping the Body in Share final reflection with
Mind. classmates.
o Body Scan Practice (twice daily) Finalize website.
o Mindful Awareness of a different daily
activity (loading dishwasher)
o Habit Releaser (go for a walk)
Read and reflect on this article by writing a blog
post.
August 10 16
Mindfulness Week Three: The Mouse in the
Maze.
o Mindful Movement and Breath and Body
Meditations (once daily)
o Breathing Space Meditation (twice daily)
o Habit Releaser (valuing the television)
Read and reflect on this article by writing a blog
post.