WEBVTT - Create your own scorecard

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<v Speaker 1>Welcome to Before Breakfast, a production of I Heart Radio.

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<v Speaker 1>Good Morning. This is Laura, Welcome to the Before Breakfast podcast.

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<v Speaker 1>Today's tip is that creating a scorecard can help you

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<v Speaker 1>pursue your goals and reflect on your progress. What gets

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<v Speaker 1>measured gets done, and creating a ritual to check in

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<v Speaker 1>on how things are going increases the chances that things

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<v Speaker 1>go well. Readers of my blog Laura Vanderkam dot com

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<v Speaker 1>know that I often publish what I call a Tranquility

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<v Speaker 1>by Tuesday's scorecard on well, Monday's not Tuesday's. Tranquility by

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<v Speaker 1>Tuesday is the name of a book I wrote that

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<v Speaker 1>will be out this fall. In it, I share nine

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<v Speaker 1>time management rule that I think will help people calm

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<v Speaker 1>the chaos and make time for what matters. So, since

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<v Speaker 1>I'm telling other people to follow these rules, I think

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<v Speaker 1>fair is fair and I should try to follow them myself.

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<v Speaker 1>Hence the TBT scorecard. On Monday, I reflect on my

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<v Speaker 1>adherence to the nine rules. How many times over the

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<v Speaker 1>past week did I follow Rule Number one? Give yourself

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<v Speaker 1>a bedtime. I look at my time log and report

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<v Speaker 1>if I was in bed by eleven pm each night,

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<v Speaker 1>and if not, why not? Did I follow rule number three?

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<v Speaker 1>Moved by three pm? I report if there were any

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<v Speaker 1>days that I did not do some sort of physical

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<v Speaker 1>activity by midday. I often spend a lot of blog

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<v Speaker 1>real estate talking about rule number six. One big adventure,

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<v Speaker 1>one little adventure. Did I do anything interesting in the

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<v Speaker 1>course of the week. Often the answer is yes, though

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<v Speaker 1>if the answer is no, I find it helps to

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<v Speaker 1>reflect on what happened that kept me from adhering to

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<v Speaker 1>the rule. Sometimes there is a good reason, and sometimes

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<v Speaker 1>there isn't. I reflect on what following or not following

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<v Speaker 1>the rule has done in my life. The goal is

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<v Speaker 1>to understand how the rules play out in my life

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<v Speaker 1>and how I can make good choices in the future.

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<v Speaker 1>I certainly hope you will start keeping your own tranquility

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<v Speaker 1>by Tuesday scorecard if you read the book. But of

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<v Speaker 1>course that's not the only scorecard that can have a

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<v Speaker 1>positive effect on daily life. For instance, if you are

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<v Speaker 1>trying to eat more vegetables, you could build a veggie

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<v Speaker 1>eating scorecard. You'd list the day of the week and

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<v Speaker 1>then list what veggies you ate. At the end of

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<v Speaker 1>each day or each week, you could reflect on your

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<v Speaker 1>food choices. You'd soon start to see patterns like that

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<v Speaker 1>you find it easier to eat more veggies when you've

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<v Speaker 1>just gone to the grocery store and have lots of

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<v Speaker 1>fresh cut up stuff in the house. Maybe you see

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<v Speaker 1>that it's hard to eat well when you're traveling, or

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<v Speaker 1>perhaps on Thursdays because that's the day your team goes

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<v Speaker 1>out to lunch at the burger joint and you have

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<v Speaker 1>often run out of dinner ideas by the end of

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<v Speaker 1>the week and tend to order pizza. Seeing the scorecard

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<v Speaker 1>reflecting that Monday is easily a five servings day and

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<v Speaker 1>Thursday is maybe a one serving day, can prompt you

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<v Speaker 1>to make strategic choices like maybe doing a midweek grocery

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<v Speaker 1>shop or at least bringing some carrots and hummus to work.

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<v Speaker 1>Or maybe you're trying to build a daily ritual of

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<v Speaker 1>reading for at least twenty minutes. You could create a

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<v Speaker 1>scorecard with all the days of the week and a

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<v Speaker 1>checkbox for twenty minutes and a spot for reflections. When

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<v Speaker 1>you start to see lots of checks on weekends and

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<v Speaker 1>very few on Wednesday, well you know that you can

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<v Speaker 1>strategize for building a spot into Wednesday's schedule, or you

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<v Speaker 1>can decide that you just don't care since you easily

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<v Speaker 1>read for forty minutes on Saturdays and it all comes

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<v Speaker 1>out in the wash. Totally up to you, but the

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<v Speaker 1>scorecard creates accountability, so you can make that choice. On

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<v Speaker 1>my TBT scorecard, I reflect in a fairly free form manner,

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<v Speaker 1>but if you would like some more structure. Here are

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<v Speaker 1>some questions you could ask yourself about goals or habits

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<v Speaker 1>you are pursuing. First, what supported your goal pursuit? In

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<v Speaker 1>other words, what's working? Second? What challenges did you encounter?

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<v Speaker 1>What made it harder to pursue your goals? The purpose

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<v Speaker 1>here is not to berate yourself or let yourself off

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<v Speaker 1>the hook. You're just thinking about what you might need

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<v Speaker 1>to change to make it easier to do what you

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<v Speaker 1>intend to do. Third, what was the impact of doing

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<v Speaker 1>the intended behavior this week or of not doing the

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<v Speaker 1>intended behavior? And finally, any insights for next week? That

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<v Speaker 1>last question can help you look forward, because if you

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<v Speaker 1>check in weekly a week after this last check in,

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<v Speaker 1>you'll check it again. What makes it more likely that

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<v Speaker 1>future you will be smiling as you reflect on your progress.

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<v Speaker 1>A little strategy and a well designed scorecard can make

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<v Speaker 1>that future come to be In the meantime, this is Laura.

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<v Speaker 1>Thanks for listening and here's to making the moves of

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<v Speaker 1>our time. Hey, everybody, I'd love to hear from you.

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<v Speaker 1>You can send me your tips, your questions, or anything else.

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<v Speaker 1>Just connect with me on Twitter, Facebook and Instagram at

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<v Speaker 1>Before Breakfast pod that's b E than number four then

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<v Speaker 1>Breakfast p o D. You can also shoot me an

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<v Speaker 1>email at Before Breakfast podcast at i heeart media dot

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<v Speaker 1>com that Before Breakfast is spelled out with all the letters.

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<v Speaker 1>Thanks so much, I look forward to staying in touch.

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<v Speaker 1>Before Breakfast is a production of I Heart Radio. For

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