We talked last week about creating structured goals that set you on your path to wellness. Goals enable you to refocus when you need that extra lift, and they give you the target to aim for.
With Te Whakatakato tō Mahere, we turn these goals into actions and activities that
move these thoughts into a plan. From this plan, you can monitor, track progress and revisit or flex when life brings unexpected challenges that change priorities.
Whakapapa – relationships and connection
Goal: – “Strengthen whānau bonds through regular meaningful contact, shared meals, and honouring family stories and traditions.”
Actions / the Plan: –
Small actions: I will make one connection each day with a family member or friend I haven’t talked to in a while.
Big actions: I will share at least one meal every day with my family, with phones away to create space for real connection.
Tinana – health, nutrition, weight, exercise and food timing
Goal: – “Establish consistent daily movement (30+ minutes) that energises you.”
Actions / the Plan: –
Small actions: I will track how often I take the stairs versus the lift or get up from my desk to take movement, getting clear about how sedentary my day is.
Big actions: I will block out my lunch break so I can focus on my wellness (eating mindfully) and take a 10-minute walk, building up to 30 minutes a day.
Tuakiri – identity, self-concept, where you fit in or strive to become, Mana
Goal: – “Define purpose beyond roles and titles”
Actions / the Plan: –
Small actions: I will observe daily what things anger or move me deeply, both good and bad, to gain an understanding of what matters most to me.
Big actions: I will brainstorm what I want to be remembered for or the change I want to create in the world, using sentences that start with “My purpose is to…”.
Wairua – inner spirituality
Goal: – “Develop consistent spiritual practice that feeds your soul”
Actions / the Plan: –
Small actions: I will observe karakia before meals.
Big actions: I will identify when I feel most connected to something greater than myself, what practices leave me feeling restored or aligned, and continue to grow my inner spirituality. I will write daily my observations and achievements in my journal/Te Whakatūria to Mana so I can acknowledge and celebrate successes.
Hinengaro – work, family activities, emotions, intentions, money and material assets
Goal: – “Cultivate positive self-talk and challenge inner critics that diminish your worth or capabilities”
Actions / the Plan: –
Small actions: I will recite my takutaku every morning to lift and renew my spirit and inner strength.
Big actions: I will observe when I am negatively triggered by events or happenings, “what about this situation triggers me?”, “Is this event within my control?”. “Do I need to sit in this discomfort to understand further, or can I let it go without it leaving a hook?”
This approach is highly personalised, focusing on your unique needs and aspirations. It encourages you to take an active role in your growth journey.
Trips and traps that can stall your actions
As you work through your actions and start tracking your progress, there will be things that trip you up or cause you to question why you are putting all this effort in. Here are some tips:
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Whakapapa goals and activities:
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Trap – waiting for others to make the first move.
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Tip – send the text, make the call, be the bridge. It only takes one simple message – “Kei te pēhea koe?”, “How are you?”
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Tinana goals and activities:
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Trap – I’ll start on Monday syndrome.
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Tip – Move your body for 10 minutes today, just 10 minutes. Not tomorrow or when conditions are perfect. A walk around your house or down your street, or dancing to a favourite song. Movement is what matters.
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Tuakiri goals and activities:
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Trap – Shapeshifting to please everyone.
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Tip – Complete this sentence daily, “I am someone who…. loves quiet mornings; values honesty…”. Speak your identity into existence!
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Wairua goals and activities:
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Trap – waiting for mountaintop moments.
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Tip – One breath with intention. Before eating, pause and acknowledge your kai.
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Hinengaro goals and activities:
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Trap – Forcing positive thinking over real feelings.
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Tip – Name the feeling without fixing it, don’t rush to change it. Awareness before action. Acknowledgement before transformation.
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What to do when you are stuck “Me Heke ki Mua”
It is normal for other life priorities to interrupt what is planned. How you manage those interruptions is what makes the difference. I developed this model with that in mind, and that is the difference compared to other strategies you might have attempted in the past.
Three steps:
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Clear Backlog – clear physical, mental and energy clutter. Free capacity so you can breathe again. Tidy spaces, list and prioritise the to-do list, and block time in your calendar to enable you to take these actions. Delegate and let go of activities that no longer belong to you or serve you.
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Heal Body – re-establish self-care rituals, move 30 minutes daily, work in cycles 25/5 or 50/10. That is 25 or 50 minutes of effort, 5 or 10 minutes break. Harness the power of Iwa (9).
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Revisit Plans – until flow returns – realign your direction with intention. Review deadlines – adjust without shame. Choose 1 small and 1 big action to complete daily to keep you productive without the overwhelm. Review activities daily, then weekly, to bring flow and control back. Reconnect with your vision.
When Flow Returns
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You’ll feel it
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Your mind clears
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Your motivation returns
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Your intentions become sharper
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Your Wairua lifts
Flow is restored.
Getting Support Developing Your Actions
Many people underestimate the power of guided support in making lasting changes. Changing life habits compete with daily life, and a personal development counsellor can help identify priorities, set boundaries, and help develop time management skills. Enabling you to articulate what matters the most and giving you the tools to achieve those.
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Increase Self-Awareness: Gain clarity about your thoughts, feelings, and behaviours.
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Enhance Relationships: Improve communication and empathy with others.
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Boost Confidence: Overcome self-doubt and build a positive self-image.
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Manage Stress: Develop healthy coping mechanisms for daily pressures.
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Achieve Goals: Stay motivated and focused on what matters most.
Remember, the effectiveness of personal development counselling depends on your willingness to engage and apply what you learn.
Embrace Your Potential Today
Taking steps to move towards wellness and getting the right support on that journey is a powerful pathway to transform your life. It provides clarity, support, and practical strategies to help you overcome challenges and achieve your dreams. Whether you want to enhance your career, relationships, or personal well-being, this form of counselling can guide you every step of the way.
Take the first step today by exploring your options and committing to your growth. Your future self will thank you for the investment you make now.
Empower yourself with the tools and insights to live your best life through life improvement counselling.