by Dr. Gregory Hall
Bentley College
An action plan is a contract that you make
with yourself that identifies those steps you agree to take in an effort
to alleviate loneliness. The plan must be tailored to your individual
needs and circumstances. As you consider developing your plan focus
on eliminating self-defeating patterns of behavior. For example, if
your thought is, "I don't have anything to offer that person", your
plan should require you to focus on the qualities you do have to offer.
Action plans are designed to move you from negative thinking to positive
thinking; from pessimism to optimism; from passive behavior to active
behavior and from a mode of following to one of leading.
The goals and actions in your plan must be expressed in daily and weekly
activities. This will result in activities that appear less daunting
and fearful. It is also a good strategy to overcome procrastination.
As you develop the plan think about your own biorhythms. Some
people are most alert and efficient early in the day…'the morning
people' while others are far more effective late in the day…'the
night owls'. Plan your most challenging activities for that point
in the day when you are most efficient and effective.
Be patient. Behavioral change, physical change, environmental
change, social change and interpersonal change are all most healthfully
achieved gradually. To anticipate or plan for abrupt change or instant
success is another self-defeating behavior facilitated by our
contemporary culture emphasizing instant gratification.
There are certain characteristics that are necessary in your action plan.
- The plan must be in writing
- Most importantly, the plan must be challenging but realistic
and doable. Designing a plan that is impossible to implement is
just another self-defeating behavior. However, designing a plan
that does not challenge you to address the issues you identified
in your self-inventory is a sign of more passive behavior.
- The plan needs to address your physical, social and interpersonal
being.
- The plan must address the needs for a positive environment.
- The plan must address the issues of concern outlined in your
self-inventory.
- Items in your plan must require you to take action!
- Action items must be measurable.
- The plan must require you to evaluate your progress daily. Three
major obstacles to achieving goals must be avoided in your daily
evaluation. Procrastination, "I'll get to that tomorrow";
rationalization, "It really wasn't that important" and blaming
others, "My boss gave me a new assignment so I didn't have time
today", are classic examples of cognitive behaviors that hinder
goal achievement. Your role is to accept responsibility; analyze
why you didn't meet that responsibility and adjust your behavior
for more effective goal achievement. If you do this on a daily basis
you will make gradual and incremental progress toward your ultimate
goal.
