Table of Contents
1. Introduction
2. Understanding Behavior Change
- 2.1 The Feeling of Being Out of Control
- 2.2 Reflection as a Solution
3. The Power of Quarterly Reflection
- 3.1 The Limitations of Yearly and Monthly Reflections
- 3.2 The Sweet Spot: The 12-Week Cycle
4. Implementing the Quarterly Reflection
- 4.1 Scheduling a Meeting with Yourself
- 4.2 Four Key Questions for Reflection
- 4.2.1 What Does My Behavior Indicate That I Value?
- 4.2.2 What Psychological Skill Held Me Back This Quarter?
- 4.2.3 What Moments Stuck Out to Me This Quarter?
- 4.2.4 What Are the Four Values and Behaviors I Want to Prioritize?
5. The Core Four Framework
6. The Impact of Quarterly Planning
7. Conclusion
Article
**Understanding Behavior Change**
🔹 The Feeling of Being Out of Control
Many individuals often find themselves struggling with their behavior, feeling like it is out of their control. They wonder why they engage in certain actions they don't want to and why they can't start the behaviors they desire. If you resonate with this, it's essential to ask yourself a crucial question: Are you regularly reviewing and reflecting on your behavior? Hi, I'm Dr. Karen Nordine, a PhD-level expert in behavior change and mindset. As the CEO and founder of BodyB Brain Alliance, our mission is to provide you with the real science behind self-help. We offer tangible tools that can be implemented into your life to facilitate meaningful changes. If this resonates with you, make sure to subscribe.
🔹 Reflection as a Solution
At BodyB Brain Alliance, we have a coaching program called Alliance Coaching. In this video, I won't be selling you on that program. Instead, I'll provide insights into why our clients make rapid progress. The answer lies in reflection, particularly through a unique cycle we use in our coaching program. Today, I'll teach you how to implement this cycle effectively. When it comes to reflecting on our lives, we often do it at the end of the year or month. However, both timeframes have limitations. A month is too short to observe significant changes, while a year is too long to troubleshoot and learn from mistakes. This is where the power of quarterly reflection comes in.
**The Power of Quarterly Reflection**
🔹 The Limitations of Yearly and Monthly Reflections
Reflecting at the end of the year is great, but it doesn't provide enough opportunities for adjustments and learning. Similarly, monthly reflections are too short to witness substantial changes. To strike the right balance, we recommend a quarterly approach. While this concept is commonly used in the business world, it's relatively rare in self-development. However, a 12-week cycle is the sweet spot. It's short enough to make interesting changes and pause for adjustments, yet long enough to evaluate the effectiveness of your approach.
🔹 Implementing the Quarterly Reflection
🔸 Scheduling a Meeting with Yourself
To begin implementing quarterly reflection, schedule a one-hour meeting with yourself at the end of each quarter. This dedicated time allows you to look back on the past 90 days, reflect on your progress, identify areas for improvement, and set intentions, goals, and plans for the next 90 days. By committing to this practice, you create a space for self-awareness and growth.
🔸 Four Key Questions for Reflection
During your quarterly review, ask yourself four essential questions:
**Question 1: What Does My Behavior Indicate That I Value?**
Take a close look at the behaviors and actions you've engaged in over the past 12 weeks. Imagine you're an outsider observing your life. What values would you assume based on your behaviors? This question may lead to uncomfortable realizations, as your actions may not align with your desired values. However, this awareness is crucial for making positive changes and aligning your behavior with your values.
**Question 2: What Psychological Skill Held Me Back This Quarter?**
Examine your behavior for commonalities across multiple actions. If you frequently skipped the gym due to a lack of motivation, it might be time to work on your meta-motivational regulation skills. Similarly, if you tend to treat your thoughts as facts, learning cognitive diffusion techniques can help you distance yourself from unhelpful thoughts. Improving these psychological skills can positively impact various areas of your life.
**Question 3: What Moments Stuck Out to Me This Quarter?**
Identify the moments that brought you the most joy and fulfillment during the past quarter. These moments are often small and seemingly insignificant, such as walking your dog with your partner or reading a book instead of mindlessly scrolling on your phone. These "Tiny Joys" can have a significant impact on your overall well-being. Consider how you can create more space for these moments in the upcoming quarter.
**Question 4: What Are the Four Values and Behaviors I Want to Prioritize?**
Reflect on the values you want to embody but haven't fully embraced in your behavior. Choose four values that resonate with you and determine the small behaviors that align with these values. These become your "Core Four" behaviors, which you'll focus on daily for the next 90 days. By prioritizing these values and behaviors, you'll experience a greater sense of fulfillment and intentionality in your life.
**The Core Four Framework**
The Core Four Framework is a powerful tool we use in our coaching program and membership. By identifying your core values and corresponding behaviors, you create a roadmap for personal growth and transformation. Embodying these values and behaviors consistently can lead to significant positive changes in various aspects of your life.
**The Impact of Quarterly Planning**
Implementing quarterly planning and reflection can have a profound impact on your sense of fulfillment and intentional living. By regularly reviewing your behavior, identifying areas for improvement, and setting goals aligned with your values, you'll experience increased self-awareness and progress. The 12-week cycle allows for meaningful adjustments and learning, leading to continuous growth and personal development.
Highlights
- Reflecting on your behavior is crucial for understanding and changing it.
- Quarterly reflection strikes the right balance between short-term adjustments and long-term progress.
- Four key questions guide your reflection: values, psychological skills, joyful moments, and prioritized behaviors.
- The Core Four Framework helps you align your values with daily behaviors for consistent growth.
- Quarterly planning and reflection lead to a more intentional and fulfilling life.
FAQ
**Q: How often should I engage in quarterly reflection?**
A: As the name suggests, quarterly reflection should be done every three months, providing ample time to assess progress and make necessary adjustments.
**Q: Can I use the Core Four Framework for personal and professional goals?**
A: Absolutely! The Core Four Framework is versatile and can be applied to any area of your life, whether personal or professional.
**Q: What if I struggle to identify my core values?**
A: Identifying core values can be challenging. Take your time and reflect on what truly matters to you. Consider seeking guidance from a coach or mentor if needed.
**Q: How can I ensure I follow through on my goals and intentions?**
A: Accountability is key. Share your goals with a trusted friend or join a supportive community that can help keep you motivated and accountable.
**Q: How can I learn more about the Change Academy membership?**
A: To learn more about the Change Academy membership and gain access to educational resources for personal growth, visit [Change Academy](https://www.voc.ai/product/change-academy).
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