It’s pretty easy to dream about things…talk about things…plan things… and even start things. Often, it’s much more challenging to actually live your dreams and visions. Whether you’re working on a creative project (writing a song or a book), a personal project (changing the way you eat or some other unhealthy habit), at your job (being seen and being more appreciated), or some other kind of life shift, sometimes, feels out of reach.
This checklist might help you to expand your reach.
Fill out this worksheet to create your “Embody your Goal” checklist. Make your goals conscious, get moving and realize one small dream. It will feel amazing (so much relief, ease, lightness in your chest, Ahhhhh) to finally get moving.
PROJECT
Describe your project, dream, or vision briefly.
MOTIVATION
Write down 5 reasons why you really want to realize this goal.
These might be financial reasons, personal reasons, professional reasons, spiritual reasons—any reasons that feel powerful for you.
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“BACK ON TRACK” THOUGHT
When you feel stuck, what’s something you can think (or say aloud) to get yourself back on track?
What’s a productive thought that would help you keep moving forward?
For example: “I can do this. One tiny step at a time.” “It will feel so good to finally realize this.” “If I walk away from this, I will regret it. It’s important to finish.” “I’ve done many challenging things in my lifetime. I can do this, too.” “Things are moving in the right direction. Just keep moving forward.” “Just five more minutes. I can do anything for five minutes.”
Write down one tiny thought that will support you.
WHAT KINDS OF STEPS DO YOU NEED TO TAKE?
For your checklist (template is provided on the next page), you will write down all the steps you need to take to realize this dream. Every project is different. You might have 3 steps to do. Or 30. Or more. Your project might require several kinds of steps, including logistical, research, fundraising, creative thinking, and emotional recalibrating.
Some examples:
Logistical steps – *Example* Schedule time in your calendar to practice and rehearse.
Research steps – *Example* Who are the best somatic/embodiment coaches in the world and book an online strategy session with one or two of them.
Fundraising steps – *Example* Check your bank account to ensure you have the funds to pay for the support you need to effectively make your vision a reality.
Creative steps – *Example* Set a timer for 45 minutes each day to meditate, move, journal or practice your craft consistently.
Emotional steps – *Example* Call a trusted friend for support so you don’t have to do this alone.
“EMBODY Your Goal” CHECKLIST
Project name: ____________________________________
Today’s date: _____________________________________
Date I intend to realize this dream: _______________________________
STEPS I NEED TO TAKE
Please add more lines, move things around, delete or add steps.
Logistical steps
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Research steps
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Creative steps
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Emotional steps
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Other steps
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MY “BACK ON TRACK” THOUGHT
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How will you celebrate once you’re halfway realized this dream goal? What’s your reward?
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How will you celebrate once you’re satisfied and have successfully realized your dream?
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EXTRA CREDIT
Find one item that you suspect will be especially difficult for you—one item where you anticipate feeling stuck, feeling scared, feeling like, “This is too hard,” or, “Ugh. I don’t want to do this!”
Put a star next to that item. Acknowledge that this might be tough for you. And that’s okay. Then come up with a plan to make this particular step feel gentler, easier, simpler, and more easeful.
Could you ask a friend to help? Could you sit next to someone and ask them to provide emotional support and solidarity? Could you play your favorite music to boost your mood?
Whatever it is, there’s got to be something you could do to make it feel a tiny bit better.
YOUR CHECKLIST IS COMPLETE! GREAT JOB.
This is a free worksheet. Share it with friends, family, clients and students.
Enjoy!
– Melissa
info@melissamatsonmoves.com