2013 Year End Self-Assessment

At the end of the year, I like to look back and take stock of the personal highs and lows, and see what all goals I've been able to accomplish for myself. I do this in a formal process, which is my end-of-the-year self-assessment. This is a two-stage process: at the end of the previous year, I set goals based on different life domains for the New Year, which we'll talk about shortly, and then I assess them using a SWOT analysis the following year. I found the SWOT analysis a handy tool, and picked it up from a business coach some years back. It helps me assess all aspects - good and bad - to the effort I've put in to achieve my annual goals.SWOT's acronym includes: strengths, weaknesses, objectives and threats. This is a chance for me to take an honest, stripped down look at my performance in the past year. I usually journal this, by typing it out, or I've started to use journal apps with voice automation, like Day One for iPhone/iPad.Going through each goal, one at a time, from the previous year, I look at each aspect of each goal using SWOT analysis.

Analyzing strengths helps validate the work that I did over the year, and make sure my actions are aligned with my intentions/values indicated by my previous year's goals. I'm often hesitant to look at my weaknesses, but this is a chance to understand them, and try to put some greater perspective to my life by identifying the weak parts. Objectives are like prototype goals for the next go around: they help me identify hidden spots for growth, and keep me focused on whatever the task at hand is for the next goal set, especially good for ongoing goals from year to year. Threats are impediments to goal attainment and growth, be they psychological, physical, financial, or interpersonal.Apps are great, but they can also go too far. I don't want my life to be ruled by apps or tech, but I have found some to be helpful. I use Full and Success Wiz to keep me on track on my iPhone, which I use to track my goals success, in conjunction with Day One.

But, I don't use apps when they're not appropriate or I feel chained by them. On iPad, I occasionally use Unstuck, which is an interesting app that helps you bounce back into focus and motivation from being stuck or stagnant.Here are the "life domains" and examples that I use when I create my goals. I try to consider all aspects of my life so each "domain" gets attention:

• Physical Health and Wellness:
  concrete action steps about how often/when/what I will do to exercise; dietary goals (e.g. not eating late, watching alcohol intake); sleep goals; delayed doctor's office visits, or goals to see specialists; proactive goals to take control of your health, or basically anything that would count towards developing better physical health for yourself. Apps and wearable tech are becoming great for tracking these things, but I still like the old fashioned way of doing it. Sometimes, when I use a tech solution for physical health goals, they make me guilty when I am not accountable to a digital device, which ironically impedes progress.

• Psychological/Emotional health:
  What steps can I take toward investing in better mental health? How can I do things (action steps) to improve my emotional health? This may require a bit more introspection, because these are somewhat more hidden from view. Just identifying that this domain is important, and commitment to regularly attending to it is pretty important, for you and the others in your life. Consider yoga, personal counseling, learning better communication skills, helping yourself to identify your needs and feelings more; setting time to have regular "deeper" conversations with your spouse. Consider stress management to live in this domain when you consider your psychological and emotional health.

• Financial/Material:
  I include financial goals (saving/investing/spending/giving) as well as big or small ticket items I need/want to buy in the next year, as to be able to have a schedule to attain them, rather than act impulsively. Mint.com also helps with this planning process. I also include home improvement projects in this domain.

• Spiritual:
  can include meditation, yoga, church/temple/house of worship, or simply being with nature (with devices off, of course, for full benefit). Identify those things that feed your soul, whatever form they take for you, and commit to it regularly. I find this

• Relationships:
  family, friends, coworkers/employees. I like to assess the things I could be doing more, based on feedback I have gotten from those close to me, or simply by listening to what my needs are to develop relationships. I make plans to be with those people more, and wean off of the people that drain my energy or are "energy vampires."

• My business/professional goals:
  I usually have a whole other business goals system, but you can use your general professional life as the "domain" here. Are there projects or tasks needing completion? Looking for a new job, or need to start to network with others? Have to polish up your resume for the new year? You could include all of those goals here. Just be specific, and actionable.

• Hobbies/Interests:
  travel plans, volunteering new hobbies to get into, things that you can do to take care of yourself with activities. This is "me time," and I talk with a lot of guys that don't do this at all, or don't know what "me time" looks like for them. Conversely, some guys are all about "me time" and neglect the other domains. Finding balance is so key.

What other "domains" would you include? Are there ones I've left out? Feel free to tailor this to your own needs and situation. Making this an annual habit isimportant, and then you have a record of what you've built over the years. I like to go back over the last several years and compare and see where I've come from.Remember: make them concrete, actionable and doable. Chunk them down into bite-sized mini-goals, and give yourself a timeline in which to complete them. Identify what resources you need to complete certain goals, or whose help you would need. Also, communication is essential, when you're working with others, and be clear about what you need from others.When we live in accordance with our values, which are communicated through our goals, we live a happy life. Setting - and keeping - goals requires discipline, among other resources, but the benefits include enjoying a life well lived, however that looks for you. It also helps us compare ourselves to ourselves, rather than others (an easy trap to fall into). If you’re interested in learning more about the Men’s counseling , or if counseling might be right for you, please feel free to contact me directly or visit our Men’s counseling page for detail.