According to research, only half of New Year resolutions make it out of January (27% given up in first week), and only 8% last the year, fulfilled or not. If making New Year resolutions, or any time of year resolutions, hasn’t worked out well for you, try my methodical approach based on research and a few decades of personal experience in the new printable workbook, with detailed instructions, I have just created to share. It’s on a separate page so as to have a tidy URL, but creation of those pages don’t get “announced” so I am writing a post for it.
I recently created a daily activities tracker on Google Sheets for myself, to track my activities I want to do more or less of, as well as balance some relating to my many interests. Anything I make for myself digitally, I take the time to create a version others can customize to use for themselves, and this is no different.
With the Google Sheets document in the link, if you’d like to use it, you should make a copy for yourself before using. On the Android platform, that’s under the Share and Export choice in the main menu for managing the document. I’m not sure where it is for iPhones.
I’m not an expert in Google Sheets so I’m not sure if you can use this document via the Google Sheets app, without a Gmail account. Perhaps someone can tell me. However, you can use the document offline so you don’t need data to always use it.
Setup and usage instructions are in the document in the Setup & Instructions tab.
The tracker will ask you when you want to start tracking, so this isn’t a “New Year’s” document that will become useless if you find it too late. The tracker will track how often you do some things (on % of days) and/or how much you do it (average amount or frequency), with the latter pending on how you set up things. It’s all explained in the document.
There is a summary report page you can then screen capture to file, or share.
If you use it, please let me know if you have questions or suggestions. I may not be the greatest tech support, but I hope I’ve designed well enough I don’t have to be. 🙂
Happy New Decade!
The Science of Well-being course’s Week 1 Rewirements also recommended, but not required, other tests in the greater Authentic Happiness Inventory. The course especially recommended the PERMA™ (an acronym for Positive emotion, Engagement, Relationships, Meaning, and Accomplishment— the basic dimensions of psychological flourishing). Since they asked those who take it to keep score, I took it to get the most out of the course.
But first, I had to find out what psychological flourishing was. From Wikipedia, flourishing is described as “a state where people experience positive emotions, positive psychological functioning and positive social functioning, most of the time,” living “within an optimal range of human functioning.” If I were to describe it in plain language, it’s how positive someone is in a general lifestyle range (rather than in distress or euphoria moments or spans of time). Further from Wikipedia, flourising is a descriptor and measure of positive mental health and overall life well-being, and includes multiple components and concepts, such as cultivating strengths, subjective well-being, “goodness, generativity, growth, and resilience.” Flourishing is the opposite of both pathology and languishing, which are described as living a life that feels hollow and empty. It is a central concept in positive psychology, developed by Corey Keyes and Barabara Fredrickson.
If you want to know more about the dimensions, which I will cover with my PERMA results, I found a more comprehensive description on the Positive Psychology Program site.
After the optional pre-course survey that was more about reasons for taking the course, there was another optional pre-course survey to see how I perceive certain things that might be in my future, and how I feel about my life and myself in the past two weeks or today. Results were only going to be explained after the course were over, so I’ll wait till then to share since the survey has a lot of questions. It takes 15-20 minutes to go through, they say, but when you think about how you can rattle off probably 3 or more quick questions a minute, that’s a LOT of questions to document, try to explain and such.
Besides, if you are reading this and might be doing the course, I don’t want to bias how you might take this optional survey that has a few unexpected things in it which you would be prepared for if I told you about it in detail. This little spoiler shouldn’t skew things much, though. 🙂
Now came the first real meaty part of the course, the rewirements that are homework activities from the course to do each day. They are called “rewirements” because they’re practices aimed at rewiring your habits. Research suggests that if you do these rewirements as prescribed, you should get a boost in your mood and overall well-being.
Starting into the Science of Well-being course, after a little introduction, there was an optional survey, probably more for Yale’s metrics than anything else. To be helpful, I filled it out. FYI, being helpful makes most people happy. 🙂
Most of the questions aren’t what people would care to read about, but two I thought were good for me to note, and to share for commentary.