Week 12

Dear Friends,

::The most important part of goaling is thinking.  I imagine thinking as a systematic way to understand and make sense of stimuli.  Stimuli is everywhere and everything.  I highlighted systematic in the first sentence because we all develop our own systems for going about thinking.  The people who get what they want are the ones who study their thoughts and optimize them to support their goals.

Each thought we have affirms something.  In order to optimize thinking, positive affirmations must outweigh the negative.   The progress I make each week with my goals is a reflections of my thinking so it is important to make sure that I am not wasting thoughts on negative affirmations.  My challenge to you is to make every thought count this week::

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Gain 10 lbs of muscle
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What have you done for me lately?: 
I was a success in my action plan last week which was to lift heavy 4 days, eat 5 meals/day, basketball twice, and yoga once.  This week I expect the same.

Weekly Action Plan (WAP)!:

Lift heavy 4 days this week, eat 5 meals per day, play basketball, and go to yoga

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Save an extra $2,000

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What have you done for me lately?:

I'm still a non-smoker :) it's been 45 days give or take since I put out that last butt in an effort to preserve health and save money.  My plan last week was to start Rich Dad, Poor Dad, a book on financial literacy.  I've picked up some great knowledge already just from the first few chapters.   

Weekly Action Plan (WAP)!:

  Continue listening to Rich Dad, Poor Dad audiobook

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Spend 200 hours learning and/or practicing Spanish

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.    

Weekly Action Plan (WAP)!:

Read a minimum of five articles on Nulu.com

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Read 12 books

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What have you done for me lately?:

Last week's action plan was read at least 150 pages.  I ended up reading about 100 pages and finishing the second Hunger Games book which was just OK.  I'll read 100 pages next week from a book that is still to be decided.

Weekly Action Plan (WAP)!:
Read 100 pages

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W  o  r  d  s   to   p  o  n  d  e  r

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“Every thought we think is creating our future. ”
― Louise Hay 

 Michael Love

Week 11

Dear Friends,

::From me::
 One of the biggest excuses is time.  Time is a cop out.  It is a safe answer to a lot ofs frustrating question (Why haven't you started Project X?).  It's safe because people understand and almost expect others to have no time for new things.  The thought process is that we never stop being busy until we die.  HOWEVER -not all of our seconds are accounted for.  There is time to work on the new project because there is time to do nothing -- "Doing-nothing-time" may be disguised as watching TV, poking around on Facebook, or insert your own place-holding activity. 

I thought I had no time to do these goals, but I somehow had time to watch a few movies a week, spend time on Facebook, etc.  If you're like me and never have time to start a new project then try giving yourself the feeling of progress.  Progress can light the match to your bottle rocket and get you going FAST.
 



::To you::
Imagine what it feels like to complete a new project that you haven't started.  Pride, excitement, joy?  Next, take a single action towards that project and reflect on how it felt.  For instance, if you want to lose weight, then workout once.  A lot of the time this can be enough to move you to more progress. 

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Goal 1: To change 30 lives
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Weekly Action Plan (WAP)!:

Nothing this week

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Goal 2: To gain 10 lbs of muscle
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What have you done for me lately?: 
I was supposed to lift heavy 5 days, eat 5 meals/day, basketball twice, yoga once.  I lifted heavy 3 days,  hours, went to yoga, and played basketball one day. 

Weekly Action Plan (WAP)!:

Lift heavy 4 days this week, eat 5 meals per day, play basketball, and go to yoga

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Goal 3: to save an extra $2,000

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What have you done for me lately?:

I'm still a non-smoker :)
I have a set amount of savings that I am committed to setting aside each month.

Weekly Action Plan (WAP)!:

 Listen to Rich Dad, Poor Dad audiobook

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Goal 4: To develop and present a business plan to FIVE investors

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Weekly Action Plan (WAP)!:

Nothing this week

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Goal 5: To spend 200 hours learning and/or practicing Spanish

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.    

Weekly Action Plan (WAP)!:

Read a minimum of five articles on Nulu.com before Wednesday

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Goal 6: To read 12 books

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What have you done for me lately?:

Last week's action plan was read at least 100 pages.  I ended up reading more than 150 pages and finishing my 6th book, Veronika Decides to Die by Paulo Cuelo.  Excellent story with an excellent perspective on mental health.

Weekly Action Plan (WAP)!:
Read 150 pages

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W  o  r  d  s   to   p  o  n  d  e  r

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 "Time is what we want most, but what we use worst."
William Penn

"Don’t be fooled by the calendar. There are only as many days in the year as you make use of. One man gets only a week’s value out of a year while another man gets a full year’s value out of a week."
Charles Richards

"The key is in not spending time, but in investing it."
Stephen R. Covey

"Determine never to be idle. No person will have occasion to complain of the want of time who never loses any. It is wonderful how much can be done if we are always doing."
Thomas Jefferson

 Michael Love

Week 10

Dear Friends,

::We can all agree that willpower is needed for anything worth doing especially for reaching goals.  One way to gain more willpower or self-control is to train your brain through meditation. Neuroscientists have discovered that when you ask the brain to meditate, it gets better not just at meditating, but at a wide range of self-control skills, including attention, focus, stress management, impulse control, and self-awareness. Regular meditators have more gray matter in the prefrontal cortex, as well as regions of the brain that support self-awareness according to Kelly Monigal, Ph.D. of Stanford University.  I thought I'd share this with you because my meditation practice has been central to my goals.::

 

I encourage you start your own daily meditation practice (it could even be five minutes per day!) by following these simple steps:
1. Find a comfortable sitting position then sit still and stay put.
2. Turn your attention to the breath.
3. Notice how it feels to breath and notice how the mind wanders.

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Goal 1: To change 30 lives
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What have you done for me lately?: 

Last week's action plan was to make notes / sandwiches for the less fortunate.  It didn’t happen, and I have no excuse.  Next week starts a new and I am determined to finish all action plans including giving back through this one. 

Weekly Action Plan (WAP)!:

Notes / sandwiches for less fortunate

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Goal 2: To gain 10 lbs of muscle
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What have you done for me lately?: 
I was supposed to lift heavy 5 days this week, Eat 5 meals.  I lifted heavy 4 days, ran for 3 hours, went to yoga, and played basketball twice. 

Weekly Action Plan (WAP)!:

Lift heavy 5 days this week, eat 5 meals per day, play basketball 2 times, and go to yoga.

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Goal 3: to save an extra $2,000

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What have you done for me lately?:

IT HAS BEEN ONE MONTH SINCE I QUIT SMOKING!!!  

I couldn’t be happier about it :)  I have more energy, enjoy life more fully, and harbor no guilt for ruining my health -- not to mention the money I’m banking by shaking the smokes.  I will keep no nicotine in my WAP until the end but this week I’ve added another money saving activity.

Weekly Action Plan (WAP)!:

Choose dollar amount to set aside each paycheck and set up a direct deposit into savings account.   

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Goal 4: To develop and present a business plan to FIVE investors

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What have you done for me lately?:

Last week’s action:

Last week I said I would challenge myself to imagine my future-self accomplishing this goal.  Write one page about what it feel like//how it will affect my life.  I contemplated this while I jogging and I found that my cognition for this goal is centered on an “all-or-nothing” perspective.  I am scared to make progress because it is my fear that the idea I follow will define me.  I don’t want to risk putting myself in a box but by not trying, I am doing just that.  I don’t need to make a perfect business plan before presenting.  No matter what work I come up with the experience is priceless.  This is the attitude I will adopt moving forward for Goal 4.

Weekly Action Plan (WAP)!:

Start from scratch.

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Goal 5: To spend 200 hours learning and/or practicing Spanish

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What have you done for me lately?:

Last week's action plan was to read a minimum of five articles on Nulu//schedule tutor lesson//read one page of the textbook.  I read five articles, scheduled my tutor lesson for November 5, and read 20 pages of the textbook!  That is what I would have liked to report but the truth is I didn’t make any progress.  I’m keeping the same goal but changing my attitude.  Every action plan MUST be completed for every goal this week.
.    

Weekly Action Plan (WAP)!:

Read a minimum of five articles on Nulu // schedule tutor lesson // read one page of the textbook. 

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Goal 6: To read 12 books

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What have you done for me lately?:

Last week's action plan was read at least 100 pages.  I ended up reading more than 100 pages and finishing Zen Mind, Beginner’s Mind.   It was an eye-opening read.  I’ve never thought about life from this perspective and it clicked with me.  Meditation is now the most important part of my day.  I also finished The Willpower Instinct which is a book that everyone should read on self-awareness.  Next I’m reading the second Hunger Games book, Catching Fire by Suzanne Collins next and listening to Paulo Coelho’s Veronika Decides to Die. 

Weekly Action Plan (WAP)!:
Read 100 pages.  Listen to two hours of audiobook. 

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________________________

W  o  r  d  s   to   p  o  n  d  e  r

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"If your mind is empty, it is ready for anything. In the beginner's mind there are many possibilities; in the expert's mind there are few."
- Shunryu Suzuki

 Michael Love

Week 9

Dear Friends,

::That little urge that drives us...

This week is about transformation and it starts within; deep in the realm of the intangible.  The urge to change may appear as a thought, a feeling, or an inclination towards something different; something better.   However small the urge, it resonates throughout our entire being and reminds us that we do have control over we bring to the future.  Listen to that little urge, follow that little urge, and standup for that little urge because it will lead you to the future you want::

I encourage you -this week- not to ignore that one little thing that you feel the urge to change.

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Goal 1: To change 30 lives
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What have you done for me lately?: 

Last week's action plan was to research community service programs.  Even with my small win strategy last week, I did not prevail.  I’ve planned to complete my action plan this weekend with a friend so am excited to share my progress with you all next week.

Weekly Action Plan (WAP)!:

Notes / sandwiches for less fortunate

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Goal 2: To gain 10 lbs of muscle
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What have you done for me lately?: 
  I love working on this goal every day.  Week 7’s action plan was to lift 5 days and Eat 5 meals.  I lifted 5 days, ate 5 times each day, walked every morning, played basketball at the gym, and did yoga. 

Weekly Action Plan (WAP)!:

Lift heavy 5 days this week, Eat 5 meals

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Goal 3: to save an extra $2,000

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What have you done for me lately?:

It's now been THREE full weeks with no cigarettes.  I feel absolutely amazing now that I don’t have to choke myself every day.  I think it’s important to keep the no nicotine goal moving forward for one more week.  If I had continued to smoke, I would have spent close to $90 by now.  Now I can put that money towards things that I actually need :).

Weekly Action Plan (WAP)!:

No nicotine. 

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Goal 4: To develop and present a business plan to FIVE investors

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What have you done for me lately?:

Last week was to do something//ANYTHING.  Apparently it wasn’t specific enough because I didn’t do something or anything.  An exercise in visualization this week will build some fortitude for the goal.

Weekly Action Plan (WAP)!:

Imagine my future-self accomplishing this goal.  Write one page about what it feel like//how it will affect my life.

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Goal 5: To spend 200 hours learning and/or practicing Spanish

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What have you done for me lately?:

Last week's action plan was to read a minimum of five articles on Nulu.  I reached goal!  This week’s WAP will be more challenging, but I made sure to include a small win (read one page of the textbook lol).
.    

Weekly Action Plan (WAP)!:

Read a minimum of five articles on Nulu//schedule tutor lesson//read one page of the textbook.

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Goal 6: To read 12 books

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What have you done for me lately?:

Last week's action plan was read at least 100 pages.  I read about 75 pages last week and listened to 2 hours of audio book.  

Weekly Action Plan (WAP)!:
Read 100 pages.  Listen to two hours of audiobook. 

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________________________

W  o  r  d  s   to   p  o  n  d  e  r

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"When patterns are broken, new worlds emerge."
- Tuli Kupferberg

"If nothing ever changed, there'd be no butterflies."
- Author Unknown

 Michael Love

Week 8

Dear Friends,

::They’re alive! – Talking about the six goals of course.  It has now been SEVEN WEEKS and most of them have a pulse like a drum!  There comes a point when pursuing a goal that commitment meets progress making that goal REAL.  I’ve caused these goals to exist in my head and by working them, I bring them into being; Dr. Frankenstein ain’t got nothing on me (I had to make this reference since it’s almost Halloween. LOL).  It really is a great feeling:

Last week, I made it my mission to adjust my focus towards the goals on my list that don’t yet have a pumping heart.  It didn't work.  In fact, all my attempts to invoke life into these goals so far have been unsuccessful.  However, now is the time to do something about it... ANYTHING.  My strategy this week is to create easy action plans for those neglected goals.  I want to create these small wins, because small wins can create an environment where change is not overwhelming and therefore more likely to happen.  

I encourage you to worktowards a small win for yourself this week.

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Goal 1: To change 30 lives
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What have you done for me lately?: 

 Last week's action plan was make sandwiches for homeless, which I didn't do... again.  
I will create a small win this week by changing the focus to thinking about fulfilling community service choices.  

Weekly Action Plan (WAP)!:

Research community service programs in San Diego I can get involved with. 

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Goal 2: To gain 10 lbs of muscle
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What have you done for me lately?: 
  Last week's action plan was eat 3000 calories everyday/Lift 4 days this week.  Welp -- I lifted five days, ran, walked, yoga, and kept calories high.  Great momentum moving on this goal.  The only hold-up is that I despise counting calories.  I find that if I’m eating 5 times per day, I’m usually getting all the calories and nutrients needed.  At minimum, I’ve been eating three big meals everyday with supplemental protein and I plan to add two more eats during my breaks at work.  OLAY! 

Weekly Action Plan (WAP)!:
Lift 5 days this week, Eat 5 meals

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Goal 3: to save an extra $2,000

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What have you done for me lately?:

It's now been two weeks smoke-free-for-me.  Believe it or not, I would have spent $60 on cigarettes by now not to mention the tax on my health and well-being.  I'm keeping no tobacco as my goal for next week.

Weekly Action Plan (WAP)!:

No nicotine. 

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Goal 4: To develop and present a business plan to FIVE investors

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What have you done for me lately?:

I need to get back in the race for this goal.  It had an accelerated start, but now all progress has stalled.  Getting something done this week to get the cylinders firing again will be the way to go. 

Weekly Action Plan (WAP)!:

Do something//ANYTHING

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Goal 5: To spend 200 hours learning and/or practicing Spanish

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What have you done for me lately?:

Last week's action plan was read one chapter in my Spanish tutor textbook, schedule my next tutor lesson, and read a minimum of seven Spanish articles on Nulu.  I read three Spanish articles on Nulu which was far below my aim.  Sticking with my theme this week, I'm going to make this goal more obtainable to create small-win-inertia.
.    

Weekly Action Plan (WAP)!:

Read a minimum of five articles on Nulu.

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Goal 6: To read 12 books

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What have you done for me lately?:

Last week's action plan was read at least 100 pages.  I read over 200 pages last week finishing my third book!  I've now started reading Zen Mind, Beginner's Mind by Shunryu Suzuki.  This book was next on my list after starting a meditation practice two weeks ago.  I'm also still listening to the audiobook I started two weeks ago.

Weekly Action Plan (WAP)!:
Read 100 pages.  Listen to one hour of audiobook. 

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W  o  r  d  s   to   p  o  n  d  e  r

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The science of small wins:

""A small win is a concrete, complete, implemented outcome of moderate importance.  By itself, one small win may seem unimportant.  A series of wins at small but significant tasks, however, reveals a pattern that may attract allies, deter opponents, and lower resistance to subsequent proposals.  Small wins are controllable opportunities that produce visible results.
Once a small win has been accomplished, forces are set in motion that favor another small win.  When a solution is put in place, the next solvable problem often becomes more visible.  This occurs because new allies bring new solutions with them and old opponents change their habits.  Additional resources also flow toward winners, which means that slightly larger wins can be attempted.""

– Karl Weick from “Small Wins: Redefining the Scale of Social Problems”

 Michael Love

Week 7

Dear Friends,

::The more progress I make on these goals, the more time I spend on them.  It's actually addicting people.  This whole experience has been greatly positive for me but with six hefty goals, it is a professional juggling act.

I literally learned how to juggle last year when I bought a pool table.  I taught myself to juggle three pool balls in less than an hour.  When I tried to do four, it took me a couple of days practice.  The more I tried to juggle, the more planning, practice, and patience it took.  However, when I got a rhythm going it was easy.  Trying to work on every goal, every week is such a juggling act, that l will need to apply the same juggler's heart from now one to achieve my aim. 

Tell me how you make the most out of your time in the comments.

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Goal 1: To change 30 lives
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What have you done for me lately?: 

 Last week's action plan was to make sandwiches for homeless which I didn't do. This is one the goals I've been neglecting lately so I will commit now to setting aside time in my calendar for this.  

Weekly Action Plan (WAP)!:

Make sandwiches for homeless and hungry 

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Goal 2: To gain 10 lbs of muscle
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What have you done for me lately?: 
  Last week's action plan was to eat 3000 calories everyday/Lift 4 days this week.  I lifted 6 days, went on a long walk, and ate a lot of good food often.  It was a great week!  Didn't track calories though.  I will save that for a different week.

Weekly Action Plan (WAP)!:
 Eat 3,000 calories everyday/Lift 4 days this week

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Goal 3: to save an extra $2,000

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What have you done for me lately?:

Last week's action plan was no cigarettes.  I'm proud to announce that I'm a non-smoker and it's been one week so far.  I'm so happy to escape the nicotine trap.  Quitting smoking SHOULD HAVE been one of my goals all along.

Weekly Action Plan (WAP)!:

No cigarettes. 
 

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Goal 4: To develop and present a business plan to FIVE investors

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What have you done for me lately?:

Last week's action plan was to work on market research.  It's been weeks now without any activity on this goal.  This is the next ball I need to juggle.  So I am working on a mental map of how and when I will find the time to get started on the business I've always dreamed about.

Weekly Action Plan (WAP)!:

Market research

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Goal 5: To spend 200 hours learning and/or practicing Spanish

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What have you done for me lately?:

Last week's action plan was to read 1 Chapter in my Spanish tutor textbook, schedule my next tutor lesson, and read a minimum of seven articles on Nulu.  I did none of this so it remains my goal for next week.    

Weekly Action Plan (WAP)!:

Read one chapter in my Spanish tutor textbook, schedule my next tutor lesson, and read a minimum of seven articles on Nulu.

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Goal 6: To read 12 books

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What have you done for me lately?:

Last week's action plan was to read at least 100 pages.  I ended up reading 177 pages and did 2 hours of listening on a new audiobook.  I'm starting to wonder why I wasn't always reading something.

Weekly Action Plan (WAP)!:
Read 100 pages.  Listen to one hour of audiobook. 

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________________________

W  o  r  d  s   to   p  o  n  d  e  r

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 “Most of us spend too much time on what is urgent and not enough time on what is important.”
  ― Stephen Covey 

 Michael Love