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    Ready, Set, Goal

    Jasmine Hartman Budnik

    Setting goals is important, but sometimes it’s hard to believe it will make much of a change in your life. I felt this way until recently when I began to rethink my idea of setting goals. Not only did I find I was more motivated, but I also started seeing actual progress in the goals I set. All it took were some new strategies and a redefinition of what it means to set goals. Here are a few tips that can change the game as you race towards the finish line of achieving your goals.

    Make a Goal and Make a Plan

    When I realized that the sticky note of New Years' resolutions on my desk was the extent of how I set goals, I wondered if my definition of setting goals was part of the reason why nothing ever came of them. It is easy to think that setting a goal means coming up with an idea of something you want to accomplish and “setting” it by writing it down or telling others about it. In reality, that process is just scratching the surface of what “setting a goal” should mean to you.

    I redefined the term to mean not only picking an end-goal, but also the process of making a plan, clearly defining the small steps that will get you there, and finding a way to keep yourself accountable. I only started seeing progress when my goals were no longer statements on a sticky note, but checkboxes in my planner, consistent physical reminders in my environment, and progress reports I made to my friends.

    Consistency is Key

    In terms of strategies to help you set goals that actually lead to changes, there are some tips we have all heard but need to start taking a lot more seriously. To start, goals take time. We all know that important goals can’t be achieved overnight, but that means you need to be ready to put in place a long-term plan. The steps you make should be consistent and placed into your weekly schedule, rather than having vague benchmarks that you hope you end up finding the time to meet. Your goals also need to be action-based. There are plenty of resources on how to set SMART goals or workbooks to walk you through the steps. While I sometimes feel constrained using those frameworks, the central theme that your goals should be realistic and actionable needs to be incorporated into your goals no matter what!

    Find Your Why

    Lastly, here are some strategies that I didn’t expect would make such a big difference in setting achievable goals. First, you need to know why you want to achieve that goal. This means getting past the desire to do something because everyone else is doing it or because other people will be impressed. If no one in the entire world ever knew or saw you reach this goal, why do you still want to achieve it? When you realize why you really want something, or that maybe you don’t actually want it, working on the steps to get there becomes a passion, rather than a chore.

    Finally, I learned that sometimes it is better to set fewer goals to give yourself the time and space to invest in them, rather than spreading yourself too thin. I believe it is better to achieve one goal than to set ten and never get around to them. By picking only the goals that were most important to me, I have been able to see my available time lead to visible progress. I hope these tips help you start the race towards achieving your goals!

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    How to de-stress without screens

    Jasmine Hartman Budnik

    When it comes to managing a busy schedule as a college student, we all know that it is essential to fit in time to de-stress. But if I’m being entirely honest, I often find myself sprawled out on my bed mindlessly scrolling through social media after a long day. Yet, it doesn’t feel very relieving to look at the time and realize that I just spent an entire hour glued to my phone watching random videos. In fact, I often end up feeling upset about being unproductive and even more overwhelmed by my to-do list. What I have learned is that screen-free methods of de-stressing actually leave me feeling more relaxed, motivated to get back to work, and content with what I accomplished at the end of the day.

    Relax on your own

    Finding a way to relax without technology is the perfect opportunity to treat yourself. If you take a break on your own, making something nice for yourself can be a great way to boost your mood. You can make your favorite drink – whether it be a classic cup of coffee or a tasty fruit smoothie – or put together a healthy meal or snack. Cooking and baking can be a great way to get yourself in a positive mindset so that you can tackle the rest of your responsibilities.

    Another creative way to unwind is to get your thoughts out by drawing or writing in a journal. If you feel like a “Dear Diary” entry is a little too cheesy for you, you can even try just writing out your highs and lows about your day on a sticky note. I often find that this can help me focus on positive moments and make changes to better tackle my schedule the following day.

    Spend time with friends

    If you are in the mood for a more social version of taking a technology-free break, spending time with others can be a great way to recharge your energy and positivity. On a nice day, my favorite thing to do is set out a blanket somewhere on campus and have a picnic with friends. And if you have something like a hammock, a frisbee, or a spike ball net, it can be a great addition to the fun. Don’t be afraid to mention to your friends that you are planning a screen-free get together. While it may be fun to take a picture to capture the moment, there’s nothing less social than when everyone is checking social media instead of hanging out together!

    Get active!

    One of the best things you can do to both relieve stress and feel good about yourself is to get outside and do something active. College campuses are especially great places to walk, run, or bike around. If you feel like a change in scenery, try looking for a nearby park where you can explore while being active.

    I have noticed that students easily forget all of the fun opportunities to be active that colleges often provide students for free. See what free classes your college gym might offer like Zumba, dance, or martial arts. Get moving and motivated by playing basketball or challenging your friend to a game of racquetball. I know that for me, being active can really help me de-stress and feel more accomplished by the end of the day.

    When it comes to unwinding without technology, the possibilities are truly endless. Whether you feel like spending time with other people, going outside, or treating yourself, all it takes is a little creativity to find a fulfilling and motivating way to reset. So next time you feel like taking a break, put your phone down, close your laptop, and discover how refreshing it is to be stress-free by going screen-free.