Day 28: Setting Goals and Monitoring Progress

Tracking is important and tells you a lot about what you’re doing, what’s working and what’s not. So, you end up with data. Just what do you do with it? You use it as feedback about the situation and you decide if there are changes to be made.

If sleep is a problem, you can use that data to make changes that can improve your quality of sleep.

The first step in setting a goal is recognizing a problem and telling yourself, I want to change this. Next, you have to figure out your desired outcome. Then, you set your goal. The more concrete and specific your goal, the easier it is to set your action steps and see your progress. It also helps you to keep your eyes on the prize.

Remember “Smart” goals from previous courses?

Let’s quickly review:

An S-M-A-R-T goal is:

Specific- it clearly defines what you want to achieve and why.

Measurable- it has an objective way to measure your progress.

Attainable – it’s an appealing goal because it’s a real possibility and will keep you motivated

Realistic – it’s doable given your time and resources

And finally, Time-limited – it has a set time-frame for achieving the goal.

So how do we apply this to sleep? The good news is, sleep issues are highly responsive to these types of behavioral strategies. It’s a great first step to try if you’re unsure about using sleep medications or supplements.

So let’s set some mini goals to help you get better sleep. Here are 4 to get started:

Number 1. I will log my sleep every day.

Number 2. When I can’t sleep, I will use a Quick Relief sleeping exercise

Number 3. If I cannot fall asleep after 10 minutes, I will get up from my bed and try a meditation session

Number 4. At the end of 4 weeks, I will evaluate the impact.

How do those sound? Feel free to set your own goals as well. Remember – the intention is to be motivated, not overwhelmed. Don’t overload yourself with goals, especially if you’re also working on goals for other symptoms, like hot flashes. Focus on one first, and choose one or two goals to start with. You can add as you progress and as you meet your other goals.

So we’re approaching the end of this course, and I can’t let you go without telling you this – when you achieve a goal related to your health, even when it’s a mini goal, celebrate! Give yourself a high 5. Achieving goals, especially goals related to your health and self-care, takes commitment and it takes tenacity. All of those things you already have in you. Goals just help draw those qualities forward.

So use your goals, commitment, and tenacity to help you get better at sleeping. Good luck, and sweet dreams!