As social workers, we often set goals for clients. These goals, as one knows, are Specific, Measurable, Achievable, Realistic, and Time-Bound. But how often do we set goals for ourselves, goals that are successful?
Overtime, I have come to the conclusion, that rather than a couple of drastic changes, it is the minuscule changes to daily routines that better align us with larger goals over time. From this, my Habit Tracker has significant effect in achieving these long-term goals.
Below you will find a list of potential items to add to your Habit Tracker, so that the daily habits you form, will be most effective in achieving goals as a social worker and as a normal person. This technique can also be utilized with clients.
You can find a printable version of a blank habit tracker here, or simply print out an Excel or Google Sheets page.
- Wake up at 6:00 am.
- Complete 1 hour of cardio.
- Complete 30 minutes resistance/strength training.
- Complete 10 minutes of yoga.
- Drink 100 ounces of water.
- Read my Bible.
- Pray or Meditate.
- Read 10+ pages (Social Work or Non-Social Work Related Book)
- Spend 10+ minutes outside, breathing fresh air.
- Skin care routine and moisturize.
- Don’t spend money on non-essentials.
- Practice Spanish – Complete DuoLingo lesson.
- Practice Coding – Complete Grasshopper lesson.
- Drink 20 oz or less of coffee.
- No caffeine.
- Log calories onto MyFitnessPal.
- Make schedule and to do list for next day.
- Prepare for the next day.
- Clean and organize bedroom, work space, and car.
- Complete Morning Routine.
- Complete Evening Routine.
- Read one new social sciences study.
- Complete 10 case notes.
- Review schedule and appointments.
- Maker schedule for upcoming week.
- Complete 1+ self care activities.
- Consult with 1+ professionals.
- Complete all phone calls, respond to all emails and voice mails.
- Have a healthy lunch.
- Deep breathing for five minutes.
- Follow up with all necessary clients.
- Complete 4 referral forms.
- Eat lunch away from work.
- One random act of kindness.