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Download the PDF: Goal Tracker Template 

I’m very excited to be sharing with you the first EA Tool Box Downloadable Template. It’s a Goal Tracker and here’s the scoop: 

What is the Goal Tracker used for?

Using the Goal Tracker template helps you:

1. Define clear goals

2. Breakdown your goals into specific “actions”, making sure they support the “roles” you define as being important to you.

3. Visualize your goals by creating affirmations

4. Track your progress on a goal by noting each day an action is completed

5. Visually interpret where you are on track to achieve goals and where more work is needed

Many people have written about the positive impact of putting goals in writing. Further, it has been proven time and time again that everyone loves getting those little gold stars. Similar to the satisfactions of checking off an item on your “to do” list, marking when you’ve completed an action that supports a goal provides a motivating sense of achievement. It also gives us visual learners a clear illustration of how we are doing in each category.

How do I use the Goal Tracker?

Using the Goal Tracker couldn’t be easier! I’ve been using it for about a month now and I love it. I’ve made several adjustments to it along the way, but this is the final product (for now). If you choose to use it in some other way, or if you have suggestions for changes, I’d love to hear it.

The only thing I ask is that you do not make multiple copies and pass them out to all your friends. If you’d like to share it with others, please give them the website address (http://www.eatoolbox.com/) and they can download a copy themselves. Also, please do not post a link directly to the template on your website without my permission. However, anyone is welcome to post a link to this article.

You’ll notice that the Goal Tracker is broken out into 6 sections. Above each, there is a space labeled “Role” followed by a number. You don’t necessarily have to use all 6 sections; just use what you need. You’ll want to consider each “role” you perform for which you would like to set goals. You don’t really have to give them labels in the form of roles though; I usually just use this as a way to set categories: work, home, health, blog, relationships, etc.

Assign each role a priority (1 through 6) and fill in the appropriate role (in priority order) next to each number. Under each role, there is a big blue arrow with blank space for you to write in an affirmation - a positive statement of how you’d like things to be for that role or category.

Examples -  

For “work”: I am highly organized and recognized for my ability to juggle various complicated tasks.

For “relationships”: My boyfriend and I spend a lot of quality time together and feel closer now than ever before. 

For “health”: I am fit and energized and looking forward to getting even healthier in the future.

As you can see, the affirmations for each role can be fairly general. They are just intended to be used as an overall positive statement to keep you focused on the end result for that category.

Next, you’ll see a space with lines for Actions. This is where you will define the specific tasks that will help you achieve the affirmation for each role. Tasks should be clear and concise. There is space for 6, but again, use only as many as you want. Don’t force yourself to come up with more if you can’t think of 6. It would be a lot to have this whole sheet filled!

So, here is an example of the tasks I have under my “Health” category are:

1. Go to yoga 3 times per week

2. Follow set meal plan

3. Walk on 30 minutes on my lunch break 4 times per week

4. Drink 8 glasses of water per day

5. Take multi-vitamin 2 times each day

Next to the Actions list for each role, you’ll see a box for each day of the week. Whenever you complete a task on your Actions list, put an “X” in the box for the day. This makes it very easy to look at my Goal Tracker and see that, if there are only 2 “X’s” for yoga, I need to make sure I go again before the week is over. It’s very motivating to see how many boxes I can fill up!

At the end of the week, you can sit down and review the sheet in its entirety. You’ll be able to see quickly which category needs more attention. It may also help you plan your schedule easier in the future. For example, when I first started, I was trying to go to yoga 3 times during the work week so I could take weekends off. I quickly saw that this was pretty much impossible for me. So I realized that I could move some other things around and do it on a weekend day instead. That ensured that I was able to always meet my goal of 3 times per week.

I’ve used it quite a bit and I really love this tool. Hopefully, someone else out there will get something out of it too! Please comment when/if you do. And please share suggestions for future template development.

Download the PDF: Goal Tracker Template

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At some point, (maybe even now) you’ll probably find yourself questioning if your current job is really the right one for you. It’s only natural. As humans, we are constantly evaluating our circumstances. We all want to thrive, feel satisfied and challenged, and do something we feel positive about. But we tend to get stir-crazy. While some of us crave comfort and stability, many people fear falling into a rut. They may find themselves antsy to get a new job just for a change of scenery. Of course, switching jobs just for a change of pace might not always be a wise career move. To help you decide if you really should be considering a new job, or if you’re just feeling stuck in a rut, consider the following:

Have your circumstances changed?

Have you moved? Has your lifestyle changed? Has your basic life situation changed in such a way that your job no longer fits? It happens. Consider a job change if you feel that your work and your life no longer support one another.

Are you over stressed?

Feeling overwhelmed by stress can really make a job unbearable.  If you generally enjoy your job (or think you could under better circumstances) and see potential for future opportunity there, work on your stress management techniques and see if that helps. If the job isn’t what you want, and it doesn’t have the potential to be in the future, consider your options. A job change may be in the future for you.

Are you burned out?

Burnout is a form of mental and physical exhaustion that typically comes from extensive, long term stress. The usual signs of burnout are lack of interest and motivation, feelings of cynicism and being trapped, irritability and hopelessness. People suffering from burnout see nothing positive in their situation. If you feel burned out, consider taking a nice long vacation to re-energize yourself. If you have the desire to continue with your existing job, you will need to make some serious adjustments in the future including managing your stress levels more effectively.  A word of warning though: Burnout is very hard to pull out of. Evaluate your long term goals and determine what it is you really want.

Is your work boring? Do you like it? Do you find it satisfying?

Everyone wants to enjoy what they do. Don’t settle for something you hate just because it pays the bills. Look for something challenging and interesting. We can’t all do something we’re passionate about, but (in my opinion) you should at least enjoy it more than 50% of the time. Do something you’re proud of. If you get no fulfillment, interest or enjoyment from your job, consider a change. There are other things out there that will probably satisfy you more.

Do you want or need something that can’t be provided where you are?

Do you have extreme drive and ambition to grow and move forward in your career? Can the company you work for keep up? If you want something that simply doesn’t exist at your current employer (and won’t in the future), it’s time to look at your options. Self-employment is always an interesting possibility for ambitious people looking for opportunity and challenge. It’s not an easy road, but it’s something to think about.

Hopefully these suggestions will give you a good “jumping off” point for making the big decision.

It’s been well documented that stress can have some horrifying health consequences. Heart disease, high blood pressure, excess weight and digestive disorders are just a few of the more common problems seen as a result of unmanaged stress. If concern for these future potential health issues doesn’t encourage you to consider learning some stress management techniques, consider the impact stress has on your everyday existence - from productivity to your overall enjoyment of life. Feeling stressed out can make you irritable, unpleasant, impatient, anxious, scatter brained, and just plain unhappy. Who can get anything done when feeling so awful??

Stress is terrible for productivity. Wait. Let me amend that statement: High levels of stress are terrible for productivity. There is such a thing as a healthy amount of stress. But a little bit goes a long way. Feeling a small amount of stress helps keep you on track, motivated, focused, and energized. Without a little stress, we’d probably become lethargic, unenthusiastic, complacent and just generally bored.

Stress becomes a problem when it’s out of control. When stress overwhelms you it’s no longer motivating. Unchecked stress leaves you feeling scared, discouraged and out of control. This is the kind of stress that hinders productivity. When overcome by stress you can no longer focus on what needs to get done. It wastes a lot of precious energy to be stressed! Here are a few ways to get your stress under control before it ends up controlling you:

Breathe and Reboot

When feeling frazzled, don’t let yourself get sucked in a tail spin. Stop and compose yourself. Close the door to your office, go take a walk, or just go sit in your car for a minute. Close your eyes and take ten deep breaths. Inhale for 6 seconds through your nose, pause, then exhale with a loud, long “HA” sound through your mouth for 6 seconds. Then repeat. This will help clear your mind. Don’t rush yourself to get back to work. Take the time you need to calm down and gather yourself.

Clear Your Desk and Make a List

I do this on a regular basis, whenever I’m feeling out of focus. It’s simple: move every pile of paper off your desk until the entire area is spotless. This in itself feels fantastic. Then, make an enormous list of the to-do items swimming around in your head. Many times, stress comes from a perception that there is too much to do and not enough time. Making a list can help you focus on the reality of your situation. You can then look at it objectively and prioritize. If the number of things you need to do truly outweighs the time you have in which to do them, see the next step…

Ask For Help

Nothing can help ease stress like a helping hand. You’ll be surprised how willing and happy your co-workers, friends, and family members are to support you. All you have to do is ask. Don’t let your pride or ego get in the way. We all need help once in a while. Put aside your need to be seen as “put together”. No one will judge you. In fact, people will probably love to know that you get overwhelmed and stressed out too. It may even bring you closer to some of your co-workers. It feels good to help others so let them help you.

Set Appropriate Priorities

In my last job, I was constantly overwhelmed with work. I used to stay until 8 o’clock at night and come in the next day at 6 a.m. just to try to keep up with it all. And I always felt behind! The problem wasn’t the amount of work, it was the fact that I had no idea what the priorities really were. I felt like it all had to be done immediately so, as soon as I got another task, I felt pressure to get it completed. This is an incredibly stressful way to work.

Lower your stress by setting appropriate priorities for the tasks in front of you. Realize that everything can’t be finished immediately. You have to go home sometimes with tasks still “pending”. Don’t try to finish it all before you leave each day or you’ll end up there until midnight. Know what is critical and what can be postponed. Set clear guidelines so others know what to expect. Work with your boss and co-workers to determine what is appropriate and don’t let others pressure you. Remember the old saying, “Lack of preparation on your part, doesn’t make an emergency on my part”. Of course, you always want to be a team player, but don’t let others pressure you into feeling that everything is your immediate priority. Set your standards, clearly define them for others, and stick to them.

Enjoy Your Life

The best tool for stress relief is to simply enjoy your life: spend lots of quality time with your loved ones, actively pursue your dreams, and never get so caught up making a living that you forget to make a life. Have fun, fall in love, and dance. These are my 3 keys to stress-free living.

For those of you who don’t know, GTD stands for Getting Things Done. It’s a book (and an entire system) about productivity and organization by David Allen. If you are at all “into” the blogosphere, you most likely understand that GTD has developed a sort of “cult” following, with devoted users coming up with new and inventive ways of implementing the GTD philosophy into every aspect of their lives. If you haven’t read the book, try checking out sites like 43 Folders, Organize IT, or GTD Wannabe . Or, read the following articles to get a sense of what GTD is all about:

Getting Started with GTD

Best Practices for GTD and Administrative Assistants

GTD Primer (A Chapter by Chapter breakdown)

GTD Overview

In this article, I’m not going to go into the intricate details of the GTD system. Instead, I’d like to share my own personal experience with GTD. First off, I have to admit that I’ve never read the book cover-to-cover. There, I said it. I’ve tried but these types of things get tiring quickly for me. There’s only so much time I can devote to learning how to effectively use my time. I start feeling incredibly impatient and anxiety ridden. My mind starts going over the hundreds of things I should be doing rather than reading this silly book about organizing those things. GTD devotees would say I’m the person who needs it the most!

Even though I haven’t read it cover-to-cover, I’ve read a bit of all the sections and I’ve certainly read enough in the blogosphere to give me a broad understanding of the system (see the incredibly detailed articles above). While it’s not extremely complicated, it is very specific and, in my opinion, quite demanding.  It has a lot of good points, though personally, I find the stringent approach to be a little too much for my constantly changing life. I don’t have the discipline to stick to one precise way of doing things, which is probably the source of my existing disorganization. Don’t get me wrong, I’m not a chaotic mess or anything. But I could do better. GTD is not, in my opinion, the answer for me. However, there are a few golden ideas I’ve taken from it (and implemented successfully) so I wanted to share them with you, just in case you were wondering what all of this GTD stuff is about.

1. Only use one inbox for information

Whatever it is, - a notebook, a box, a binder - only use one place to gather information. When it’s strewn across a variety of places, you just increase your opportunity to neglect something. I used to be the biggest offender with this. Partly, this happened because I like organizational tools. I love pretty binders and notebooks and planners. Of course, using multiple things to track tasks or “to do” items or even phone numbers is a total waste of time, energy and space. Plus, you run the risk of forgetting or losing things because you have so many places to check for information. Minimizing the items used for collecting information has been a big shift for me - and an incredibly beneficial one. Now, I collect all of my tasks on one pad of paper throughout the day. Anything that is not completed by the end of the day gets copied into a separate task book that is reviewed each morning. Still not perfectly streamlined but much, much better.

2. Break down your “to do” items into “next actions”

Don’t simply look at a large task and put it on your list.  For example: Get Bachelor’s Degree. That’s not really a task and it could just end up sitting on your list forever. Instead, break down these big tasks into their “next action” steps. For example, instead of “Get Bachelor’s Degree”, you may add the task, “Write to University to request application packet for Business program”. That is a manageable task that can be crossed off by doing something. Breaking down large projects like this has done an amazing amount for me. I used to look at large jobs and feel overwhelmed with all of the steps involved. I had no idea where to start. Now, I simply look at the next thing that has to be done - nothing more. Doing it this way helps get you moving instead of just staring at big, looming projects with fear. This blog got started by following this process. I knew nothing about how to blog so instead of adding “Start a blog” to my to-do list, I added “research how to start a blog”. Each time I finished one action, I added the next one in the step-by-step process.

3.  Keep a “Someday/Maybe” list

One of the tools in the GTD system is a Someday/Maybe list. This is simply a running list where you can put ideas that occur to you which are not important now but may be in the future. For example, I might be interested in taking some classes on coaching. So I’ve included that on my list. I’ve also included things I’d like to add to this website, places I’d like to travel, books I’d like to read. Basically, it’s a list that you can review at any time for ideas and reminders of the things you could be working on. It’s like a big goal list that doesn’t have to be anything too serious or strict - after all, it’s a maybe list.  Nothing on it has to be done.

4. The review process is vital

Though GTD has quite a few very specific times and ways for the review process, I think it’s simply important to make it work for you. Just do it regularly and don’t forget it! After all, what’s the point of collecting all of this information if it’s never reviewed? Evaluate the items you collect in your “one system”, monitor next action steps (and add the next one whenever you complete one), and don’t let your someday/maybe list just sit there collecting dust. Whenever you are bored and looking for a project, pick it up and find the next action for something on there. Then, add it to your to-do list.

As I said at the beginning of this article, this is not by any means an exhaustive review of the GTD system. These are only a few key points that really hit home with me. Maybe one day I’ll actually finish the whole book and I’ll gain hundreds of other wonderful insights. Until then, I don’t think I’ll consider myself a GTD-fanatic.

If you are a GTD-fanatic (or if you’re considering becoming one in the future) check out this Massive List of GTD Resources that was created by Leo at Zen Habits. I think you should be able to find everything you need to become an authentic “GTD cult” member!

Please share your experience with the GTD system in the comments below. I’d love to learn the “golden nuggets” you guys may have gathered from it.

Recently, a reader wrote to me in response to my post 5 Tips forBuild Better Relationships at Work. He seemed very upset because, according to his email, he is having a very hard time interacting with his co-workers. He feels that he’s done everything I suggested already and it just isn’t working. According to him, he constantly feels isolated and “like the odd man out”.  So he came to me seeking help. And that’s exactly what I’m here for!

This post is a response to this reader in particular but, as I’ve said before, one person’s problem is likely being experienced by many others. So I wanted everyone to benefit from the suggestions I have for this reader.

In this specific situation, our reader is dealing with more than just co-workers. He’s dealing with difficult co-workers. When I think of a difficult co-worker, I picture someone like this:  

• Someone who is not looking to work as a team - is more concerned with their own work rather than the team as a whole.

• Someone who lacks common courtesy and is generally unpleasant to be around (complains a lot, gossips, is negative).

• Someone who actively works to make your job harder either indirectly (by not informing you of things that are going on in the office) or directly (by blatantly doing things that interfere with your work).

• Someone who appears to simply not like you personally and makes no attempt to hide it.

• Someone who inappropriately thinks they have power over you and tries to direct you in a disrespectful manner.

Having to work with difficult people is challenging to say the least. Our dear reader is dealing with people that I think fit the description of at least one of the bullet points above. What’s worse: he’s in an extremely small office (less than 5 people). And when you’re the “odd man out” in an office that small, you really feel it. To compound this reader’s problem, he feels there is simply no way he can quit this job. He has too many responsibilities at home to do that.

So what to do?

Consider It

Before you do anything, consider how big of a problem it really is. Is the difficult co-worker(s) just hurting your feelings? Or are their actions causing true harm to your work? Are you less productive? Are you unable to complete specific tasks? The way I see it, there are 3 possible scenarios here:

1. The negative interactions are having a real and serious impact on your effectiveness in your job. If so, you need to begin documenting the problems that are occurring because of your interactions with this person(s). Be comprehensive, including specific names, situations, dates and times.

2. The co-worker(s) are really rude and unpleasant, but not seriously impacting the level of your performance. Ok. Working with people like this is always going to be a bummer. But if it’s not substantially impacting your work, you may want to be a duck - let it roll off your back like water. Don’t get bogged down feeling bad about it. Make your day pleasant for yourself - get out at lunch, keep pictures of your friends and family prominently posted to remind you of the great things in life. Eventually, they might come around. If not, you can probably stick it out until you’re at a place in your life when a job change would be more feasible.

3. The problem is not necessarily impacting your work, but it is impacting your psychological (and possibly your physical) comfort level at work.  If you still get the job done, but suffer with panic attacks, stomach aches, headaches or other physical or mental ailments because of the negative atmosphere, you need to begin documenting the problem right away. Again, be comprehensive in your approach and see a doctor right away.

Don’t Ignore It

If there is obviously a problem, you can pretend that it doesn’t exist. But that only works for a while. It gets tiring quickly. Acknowledge the problem inwardly to yourself first. Be honest with yourself and try to determine if there is a certain behavior that has triggered negativity towards you. Don’t beat yourself up but consider the possibilities. Do you leave the break room messy all the time? Do you listen to your music too loudly? These things are small but, when you see the same people every day, even the tiniest annoyances can become huge personality flaws. Try to just make sure that they aren’t overreacting to something you can easily put a stop to.

Confront It….Gently

There is no harm in gently approaching the difficult co-worker with a sincere desire to improve things. Approach the topic with tact and professionalism. Try something like, “Are we ok? I feel a little tension between us and I’d like to try to fix what’s going on.” Choose words that are to-the-point and non-confrontational. Don’t get into an arguing match though. If they have a big complaint and your invitation to talk has opened the flood gates, suggest inviting your supervisor to join the conversation.

Ask for Help

It’s important to have a supervisor who will work with everyone in the office to create a pleasant work environment. It’s really a part of their job. Unfortunately, our dear reader has a boss who simply says, “That’s the way it is”. In my opinion, this is unacceptable. A team needs a leader who can bring different personalities together to get the job done. My guess is that the boss doesn’t see that the negative interactions between people are actually impacting the bottom line. In his/her opinion, things are still getting done; goals are still being met, so there’s no problem. It’s up to you to show him otherwise (with documentation). Show him how the productivity of the team suffers, and how that impacts the bottom line, and I bet he’ll show a little more concern.

If your boss or supervisor still doesn’t want to get involved, ask if it would be possible to bring in a business coach to help facilitate conversations. If they are not responsive to such a suggestion, you can always seek help and guidance from the Human Resources department.

Throw the Party

This reader specifically said he was left out of social activities that took place with his co-workers. This probably sparks a weird mixture of feelings - on the one hand, these people are rotten to him so why would he want to spend any more time with them than absolutely necessary? But on the other hand, no one likes to feel isolated. So my suggestion is this: if you’re not invited to the party, throw your own party. Ask the group if they’d like to hit happy hour after work one day. See if anyone would be interested in doing a pot luck lunch on Fridays. Throw yourself into the mob and see what happens. Most people have a hard time saying “no” when someone is making a real effort to be a part of things. They’ll see that you want to join in and maybe it will dawn on them that they’ve been leaving you out.  Even if they decline the invitation, maybe they’ll think to invite you next time. It’s worth a shot.

I wish our dear reader the best of luck with this awful situation. It’s not going to be fun but hopefully, he can get it taken care of soon. We’re all rooting for him and sending supportive thoughts his way!

For more on this topic, check out my article “How to Handle Conflict at Work” on Suite 101 (and, just in case, here’s one on “How to Quit Your Job“)

Jim Collins, author of Good to Great: Why Some Companies Make the Leap… and Others Don’t has created an interesting concept for goal setting.  It’s directed at companies, however I think it can be used for anyone and everyone. It’s called BHAG and below, I’ve outlined exactly what it is and how it works.

What is a BHAG?

According to his website, Jim Collins says BHAG (pronounced bee-hag) is shorthand for “Big Hairy Audacious Goal”. He describes it as “a 10-to-30-year objective-like a big mountain to climb-that serves as a unifying focal point of effort, galvanizing people and creating team spirit. It is crisp, compelling and easy to understand.”

While having a BHAG is mainly seen as part of a company’s overall vision, it can also be used for individuals - to help you establish a clear, overriding idea of what you want out of the future. It motivates you, keeps you focused and pushes you to make decisions today that keep you on track for the future. Simply put, a BHAG is a long term, stretch goal.

How Do You Create a BHAG?

First, analyze the three parts of something Collins calls your “Hedgehog Concept”.

                1. What are you deeply passionate about (encompassing your core values and purpose)?

                2. What drives your economic engine?

                3. What can you be the best in the world at?

The BHAG should fit right in the middle of where these three things intersect. For an illustration of the concept, check out the website.

In essence, the BHAG should land squarely in the middle of all of these important life factors, encompassing your passions, your economic goals and your unique abilities.  

The Criteria of a Good BHAG

According to Collins, good BHAGs have the following characteristics:

                1.  Are set with understanding, not bravado

                2. Fit squarely in the three circles of your “Hedgehog Concept” (see above)

                3. Have a long time frame - 10 to 30 years

                4. Directly reflect your core values and core purpose

So basically, when you sit down to create your BHAG, don’t get overly excited or egotistical. Instead, use your understanding of who you are and what you are capable of doing to create realistic, but challenging, goals. Remember to look into the distant future and always stay true to your core beliefs, morals and principles.

What Do You Do With Your BHAG?

Once you’ve established a BHAG for yourself, don’t set it aside and forget about it. It should become a part of your personal mission statement. Keep it posted where you can regularly see it and where it will remind you of your overall purpose.

Let it help keep you on track. When making decisions, consider how the decision will impact your ability to reach your BHAG.

Let it direct you. When you feel like giving up on something, ask yourself if it’s helping or hurting your chances of getting you to your BHAG. If it’s helping, stick it out. If it’s hurting, let it go.

Let it motivate you. When you’re feeling restless and uninspired, look at your BHAG and remember the big picture. The small things you do today are slowly edging your towards the top of the mountain.

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