UNIT PROJECT

At this point, you have completed three lessons in Unit 3 and the activities within them. You have also probably taken the unit evaluation. In this unit project, you have the opportunity to pull all of this information together. Be sure to allow enough time to complete all of the sections. Check your work for spelling and grammatical errors.  Copy and paste this assignment onto a Word document before you complete it.  Remember to use the “Track Changes” tool.

Section 1

Choose one new long-range or medium-range goal for yourself. Follow the RIMS framework in Lesson 1. This goal is your main or primary goal for this project. Write one paragraph (25 to 50 words) for each step in the RIMS model to describe why you chose this goal. Review Lesson 1 to refresh your understanding.

R

I

M

S

Section 2

Identify one Self-Defeating Behavior that is a barrier to reaching your new goal. Do not use the same or even a similar SDB that you worked with in Lesson 2. To write this SDB, keep your new goal in mind and review the model presented in Lesson 2 to write your new SDB.

SDB:

Section 3

Re-visit the steps in Lesson 2 to learn how the SDB you identified works in your life. Observe yourself to analyze the feelings that you associate with your SDB. Monitor your SDB to fully understand how it works. Use this form to complete this section in your project. 

Your SDB:

Condition (when it occurs):

People (who are you with when it occurs):

Thoughts (what are your thoughts when it occurs):

Actions (what action do you usually take):

Positive Incentives:

Negative Incentives:

Section 4

Now that you know what your SDB is, how it works to keep you from reaching your goal, and how you think and feel about it, it's time to make a plan to change your SDB so it is no longer a barrier to reaching your goal.

To make a plan to overcome an SDB, follow the model in Lesson 2. Your short-range goal, then, is to overcome an SDB. Review your comments in Section 3, where you identify the criteria that are associated with your SDB: condition, people, thoughts, feelings and actions.

For each of these, identify two mini-goals or micro-goals that will help you to overcome each of the criteria. Understand that each step toward a goal is made up of many small tasks. Some tasks are micro-goals such as calling or e-mailing a person with a specific question that may take only five minutes.

Describe each step as a small goal that you will achieve in order to reach your main goal. Write one paragraph of up to 25 words for each of these steps.

Criterion: conditions

Step 1: To overcome the influence of this condition, I will

Step 2: To overcome the influence of this condition, I will do

Criterion: people

Step 3: To overcome the influence of this person/people, I will

Step 4: To overcome the influence of this person/people, I will

Criterion: thoughts

Step 5: To overcome the influence of this thought, I will

Step 6: To overcome the influence of this thought, I will

Criterion: feelings

Step 7: To overcome the influence of this feeling, I will

Step 8: To overcome the influence of this feeling, I will

Criterion: actions

Step 9: To overcome the influence of this action, I will

Step 10: To overcome the influence of this action, I will

Next, answer the following questions:

a) How is your self-esteem being affected as you work your way through the goals?

b) How do you predict that your self-esteem will be affected as you complete the goals?

Section 5

Now that you have decided how to get Self-Defeating Behaviors out of the way, it is time to set a series of short-range, mini-, and micro-goals to achieve your primary goal for this project.

Write your primary goal that you identified in Step 1 in the field below.

Identify 10 steps that you need to take to achieve your goal. As you think your way through this exercise, make sure that the smaller goals lead to achieving your primary goal. As you break down your goal into 10 smaller goals, work to the micro-goal level, if necessary.

My Primary Goal:

Step 1:

Step 2:

Step 3:

Step 4:

Step 5:

Step 6:

Step 7:

Step 8:

Step 9:

Step 10:

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