The four steps of this technique are
Wish. Decide which goal you want to achieve.
Outcome. Imagine what it would feel like to achieve the goal.
Obstacle. Imagine the obstacles that might prevent you from achieving goal.
Plan. Create if-then plans. e.g. If you meet obstacle A then do behavior B.
| Wish | Outcome | Obstacle | Plan | Trigger | Response |
|---|---|---|---|---|---|
| sleep 8hrs/day | less stress, refreshed, focused, clear headed | one more thing to do before bed | go to bed at 10:30pm | can't fall asleep | meditate |
| meditation 5min/day | less stress, calmer | need to wait until wife is finished her tasks | do it just before bed | wife not ready for bed | use earplugs don't wait |
| exercise 30min/day | less stress, more energy | need to finish one more task | WiiFit (10min) at 7:30am Climb Stairs (10min) at 12pm Gym (15min) at 4pm |
Children want to use WiiFit Someone wants a Review Someone wants help with an API |
Share using timer Do after climb its only 10mins TimeBox if runs over suggest a break |
| music practice 15min/day | less stress, calmer, clear headed, increased repertoire | Daughter needs help with homework | practice at 6:30pm | Interrupted by someone who needs something | Timebox Activities promise each person gets a certain amount of time |
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