Your personal development plan. Self-development plan

At some point, everyone wants to improve or change something in their life. A personal development plan can help you achieve the goals you dream of. Whether you're looking to take on new challenges, increase productivity, or break bad habits, a personal development plan is a great way to achieve success.

Steps

Become more purposeful

Decide what you want to change. Take a blank sheet of paper or start a new diary. Make notes about the areas of your life that need improvement. Some experts suggest that focusing on one goal at a time is the best way to stay focused, but if you feel empowered, you can set multiple goals at once. Highlight specific areas in your life that have been weighing you down for months or years. For example, if you are a smoker, then maybe now is the time to set a goal to quit smoking! What you need to pay attention to:

Health & Fitness
Relationship
Career
Finance
Habits and lifestyle
Education

Write down your goals. Take a piece of paper and write down what you would like to achieve. Research shows that people who write down their goals on paper are more likely to commit to achieving them. Make four headings at the top of the page. The first heading is "Goals" and the next four headings are "One Month", "Six Months", "One Year" and "Five Years". If you like, you can add "Ten years" and so on. Under goals, make a list of what you want to change. For example, "Career" or "Finance". Then, under the time headings, indicate what you would like to change in your life during this period.
- Be sure to state your goals in the affirmative. For example, "I will..." rather than "I could" or "I hope that...". The more confident your statements are, the more they will motivate you.
- Be specific when writing down your goals. For example, instead of writing "I will lose weight," write "I will lose 2 kg by doing more physical activity and reducing my intake of high-calorie foods."
- At the bottom of the page, create a section called "Methods of implementation" and write down all the steps you are going to take to get closer to your goal. For example, "I will walk 1.5 km a day" or "I will eat fresh vegetable salad every day."
Make sure your goals are achievable. Do you have enough skills, knowledge, means and opportunities for this? For example, you might consider enrolling in evening courses, purchasing exercise equipment, or hiring a business coach. You will be more inspired and closer to your goals if you prepare well in advance.

Find a mentor. Most successful business people have had a great mentor. Find a successful businessman, athlete, or public figure that you admire. If you know someone personally, then ask if this person can be your mentor. If you don't know anyone, then read about how they achieved their goals. Research what they did and what motivated them so you can be inspired by it. Most likely, they run a blog or an article has been written about them in which they share their success story. For example, "How I made my first million..."

Tell a friend about your goals. If you tell your family and friends about your goal, then you will have a support group that will inspire you and strengthen your commitment to see it through to the end. Your friends or family members may occasionally ask you how things are going, which will help you stay focused on what you set out to do. By not telling anyone about your goal, it will be easier for you to give it up and not feel any guilt about this failure.

Keep a positive attitude. All great people who have achieved something in life have had dreams that at first seemed completely unrealistic, but instead of letting difficulties break their resolve, they moved on. Keep a positive attitude, as the biggest obstacle to success is your own thoughts. Whether driving or at home, play a motivational CD that will inspire and encourage you to stay on track. Try not to give too much importance to trifles.
- Don't make an elephant out of a fly.
- Don't let vague fears stop you from doing what you want.
- Find something positive in every negative situation.
- Try to create a positive environment around you and make efforts to improve it.
- Help someone find meaning and lead a more positive lifestyle.

Organize yourself

Make a list of ways. There are many opportunities to educate yourself and learn more about the area in which you are improving. By collecting information about what you are striving to improve in, you will be able to keep abreast of the latest developments in this area and stay inspired.
- Look in the local newspaper for training courses.
- Go to the local library and borrow books to read.
- Learn from other people's experiences and knowledge and take an online course or workshop that inspires you.
- Ask friends who have already achieved something in your area of interest to tell you what methods they used.
Take notes. Note-taking is an active process by which you become an active learner. While listening to a seminar or motivational CD, take notes about what you are learning. How does this fit in with your goals? Notes allow you to brush up on the information you've learned and help you keep track of your progress.
Review your goals weekly. If you don’t think about your goals, you will stop making efforts to achieve them. If you do nothing to achieve your goals, then they become just dreams. At a certain time, such as Monday morning, evaluate your progress over the past week and create an action plan for the coming week that will help you get closer to your goal. Reviewing your goals weekly will help you remember their importance and allow you to see clearly what you really want to achieve in life.
- Check if you are on time on time. You may need to choose a few intermediate goals for yourself in order to noticeably get closer to the main goal and achieve it.
- Make sure you set yourself a difficult task. If the goal is too easy to achieve, perhaps you should make it more difficult by adding a new component. For example, "I will run 3 km a day" instead of "I will run 800 m a day".
- See if your goals continue to inspire you. If not, make adjustments to them until you feel more enthusiastic.

Start with a goal that you can achieve in a short amount of time so that you don't get frustrated by the long wait.
Do not hurry. Remember the proverb: "If you hurry, you will make people laugh," and everything will work out for you.
When you reach your goal, celebrate your success.
As you gather useful information, select relevant books, CDs, and courses. For example, if you want to get out of debt, look for books on financial freedom.
Try to make a responsible friend so you don't give up.

Warnings

Keep in mind that these changes will take some time. As a result of methodical approach to the goal, you will achieve great success.

Good day, dear friend!

There are five fundamental steps in drawing up a self-development plan - learning needs, realizing the need, knowing yourself, drawing up actions and strategies.

We draw up a plan for self-development

Learning needs

At this stage, you need to specifically understand what you want to change in your own life for the better. Improve your health, get a promotion at work or become a real man - all your further actions will depend on what you choose. Ask yourself the question: “What do I want from life and what do I need to change in it?”. You must be specific about what goals you want to achieve. Based on my experience, I do not recommend trying to immediately radically change your own life, there is a very great chance to give up everything and return back to the comfort zone. I am sure that self-development should be done gradually. We set a goal - achieved it, moved on to the next goal, and so on, incrementally. For starters, at least learn to get up early.

Awareness of the need

Before you start to engage in self-development, you need to figure out whether you need it and, if necessary, why. At this stage, it is not so important whether you want to learn how to communicate competently with people or get rich - much more important is the presence of a great desire to change your life for the better and put some effort into it. Are you ready to leave your comfort zone and are not afraid of changes in your life? Great, let's move on to the next point.

Self-knowledge

Once you have set your goals, do self-reflection. What prevents you from reaching your planned goals, and what, on the contrary, can help. Which personality traits do you consider negative and which positive. Here it is important not to engage in self-deception, but openly and honestly, to look at your life with a critical eye. It would be better if you write down the results on paper. That's right, take a blank sheet of paper, a pen and write a list of your shortcomings and advantages on it. You can ask your parents (wife, brother, close friend) to evaluate how your research correlates with the opinions of others.

Drawing up a strategy

You have already decided to engage in self-development, found out what exactly you want to change and assessed your own capabilities, great! Now you need to draw up a strategy for your actions, that is, how you will achieve what was planned. Here, unfortunately, the recommendations of other people will not help you - you need to do it yourself. I want to note that at this stage it is important not to overestimate your strengths and draw up a realistic plan. If, for example, you want to quit smoking, then imagine if you can get rid of this addiction in an instant, or if you have to give up nicotine gradually. Again, it is better to fix your plan on paper and hang it in a conspicuous place.

Actions

Start working on yourself right now - this is the most important thing! No more "start tomorrow" excuses - start today! All the previous points were preparation and without concrete actions they are worth nothing. Throw away all doubts and fears and take the first step on the path of self-development. As you go, write down the results and compare them with the original plan - what you could achieve, and what would be worth doing more tightly. You will succeed!

From it is read that the personality of a person is formed by the age of three. This statement is only partially true: on the one hand, spiritual values, lifestyle, the foundations of the worldview are laid precisely in childhood (if not by the age of three, but by five or six for sure), and on the other hand, self-education, the formation of conscious principles, no one has yet did not cancel. Yes, children's consciousness perceives the norms laid down by parents much easier, but this is only the starting point from which the path of self-development in adulthood begins.

What is a personal development plan?

The process of self-development implies constant work on oneself, the desire to change one's life for the better, maintain health, while constantly moving forward. Any formation of a personality can move in two directions: a constant desire for self-improvement implies the growth of moral, spiritual and healthy principles, and passive contemplation without any goal sooner or later leads to regression. Nature is complex and unpredictable, but this principle has no exceptions - all living things, including humans, either develop or gradually degrade.

The path of self-improvement is complex and thorny. Not only external factors sometimes prevent a person from becoming better, but also his inner “I”. Awareness of the problem does not guarantee its successful resolution: self-development, like a puzzle, is made up of many disparate and equally important pieces. The essential ingredients for success are:

the right direction;
firm confidence in the desired result;
motivation for personal growth;
strength of will;
willingness to sacrifice established habits in favor of a new, healthier lifestyle;
progressive, but continuous movement towards the goals.

The main assistant in the implementation of the goal will be a plan for self-development of the individual. It will help you clearly outline the desired results, break down the difficult path to a ghostly distant goal into short-term steps with individual achievements, outline the boundaries of what is permitted at each stage of the path, and think over methods that will help you get closer to your dream. It is not necessary to immediately develop a plan “for the next five years” - it is enough to think through just a few first steps, and the rest will follow in the process when the body gets a taste and appreciates all the delights of a healthy lifestyle. In addition, if the plan succeeds and a healthy lifestyle becomes an obligatory part of the daily routine, this plan will be constantly adjusted and supplemented, because self-development is a dynamic, never-ending process. It is enough to take the first hesitant steps, and the rest of the progress will seem easy and self-evident, because it will not work out differently!

How to make a self-development plan?

The key point of self-improvement is correctly formulated goals. They should not look unrealistic or sky-high. Every person steps on this path for the sake of a good result:

achieving harmony with one's own "I";
preservation and enhancement of health - the only valuable, but, unfortunately, exhaustible resource;
victory over your own fears, complexes, weaknesses.

Of course, this wording can be left unchanged, but in this case the plan will look vague, and the results, although important, will be difficult to achieve. It is much easier to clothe highly spiritual values in a more tangible form in order to experience joy and inspiration from small but regular victories over oneself.

Each of the set goals will look transparent and achievable if broken down into its components. To do this, it is worth answering the question: what is the personality lacking for balance and wholeness? The answer will become the basis for planning consistent self-development. For example, the harmonious development of a personality is impossible without control over one's emotions, the ability to keep thoughts and feelings in order, the predominance of the spiritual over the material. Maintaining health means giving up bad habits, a rational balanced diet, an active lifestyle and a thoughtful daily routine. Victory over one’s own weaknesses can have hundreds of guises: for some it’s just a fight against laziness and a passive life position, others need to eradicate gossip and idle talk in themselves, and still others do not want to get rid of commercialism ... You can list the nuances endlessly, because each person has a unique inner world and a set of qualities. However, you will agree that in this vein of self-development, planning looks much simpler and more accessible.

This breakdown is not final, because it may take more than one month to move to a new level. It is difficult, and sometimes dangerous, to completely rebuild the body in a day or even a week, give up junk food and start actively playing sports. In any process, including self-development, reasonableness and consistency are needed, therefore it is better to break each component of the ultimate goal into micro-components and, based on them, build a self-development plan for a month or a week. This will help track progress, adjust the program as it progresses, and analyze why some aspects are failing to translate into reality.

Plan of personal self-development. Stage 1: bad habits and how to deal with them

The most common addictions are considered to be alcohol, nicotine and drug addiction. Of course, these are the most insidious and dangerous enemies of a healthy lifestyle, so you should get rid of them immediately. However, the list of bad habits is not limited to this: no matter how controversial it may sound, elementary nail biting, nose picking, finger crunching is not so much a sign of bad upbringing as a banal sticky habit. And of course, the scourge of our time - Internet addiction - confidently takes pride of place in the ranking of addictions of a person.

Many do not even notice how they become slaves to bad habits - sticky manipulations are firmly planted in the subcortex, so they happen automatically. Therefore, getting rid of them at first seems almost an unrealistic undertaking. However, nothing is impossible: a well-designed plan for self-development of a person will help to overcome harmful cravings step by step.

Why is it necessary to overcome bad habits?

You can talk endlessly about the dangers of alcoholism, smoking and drug addiction. A lot of medical articles, scientific papers and treatises have been written on this topic, but it has not been possible to fully put this information into the heads of patients - the number of doping addicts in the country is decreasing very slightly. At the same time, each glass raised destroys dozens of nerve cells, destroys blood vessels and undermines the functioning of the heart, each cigarette smoked - settles with black smoke on the lungs, brings oncological diseases and strokes closer. There is nothing to say about drug addiction: a person who is hooked on a “needle” destroys himself from the inside in a matter of months. This is only a physiological degradation - from a moral point of view, the consequences of addictions look no less depressing. Ethyl alcohol destroys consciousness, removes moral restrictions, and therefore turns a person into an unreasonable creature without principles and morality. And how much aggression does a smoker exude in search of a cigarette?

Even the most harmless at first glance habits are fraught with many pitfalls. It would seem, well, what is it about constantly gnawed nails or a cap from a ballpoint pen? At the same time, such a habit can ruin your teeth or become a source of an unpleasant intestinal infection - even if you wash your hands thoroughly, there will still be a bunch of pathogenic microbes under your nails that will immediately get into your mouth. And the annoying crunch of fingers around is the first cause of joint deformity.

You can continue indefinitely, because each bad habit is not named so in vain - it carries a well-founded and obvious destruction. And even if the damage from one case is minimal, turning into a “life partner”, the consequences of addictions accumulate like a snowball, while increasing the strength of the habit. Therefore, it is necessary to get rid of them as early as possible - tomorrow it will be a little more difficult, and the consequences will be a little more destructive.

Getting rid of bad habits: a personal plan for self-development

To eradicate addictions is not an easy task. To defeat them, it is necessary to initially determine in what circumstances there is a craving to perform this or that action, which became the primary source of a harmful cause. Having understood at what moments the hand itself reaches for a cigarette, and the glass involuntarily fills with alcohol, it is easier to defeat painful attachment - self-development, an approximate plan allows not only to streamline, but also to simplify. The classic scheme to help get rid of bad inclinations is as follows:

Formation of the goal (short-term, long-term).
Determination of motives for behavior correction.
Identifying the source of the problem and the circumstances that encourage harmful behavior.
Exclusion of these circumstances from the surrounding reality.
Self-control and discipline within the established framework.
The joy of small victories, gradually bringing closer to the cherished goal.

Of course, this plan will help to control the emotional side of addiction to a greater extent - the physiological aspects will remain unchanged. However, there is no such craving that iron willpower and the right attitudes could not defeat!

If we are talking about the use of harmful substances (alcohol, nicotine, narcotic drugs), you need to abandon them at once. Compromise options like reducing the dosage or frequency will not work: one way or another, “doping” will enter the body, which means that there can be no talk of victory over yourself. There is no talk of chronic alcohol and drug addiction - they should be treated exclusively in stationary conditions. But the widespread abuse of alcohol, which does not turn into painful forms, as well as nicotine addiction, can be self-corrected. Trivial, but very effective tips will help to cope with emotional and physical “withdrawal”:

Think of breaking a habit not as a process, but as a fait accompli. For example, when you are called to smoke, say “I quit” instead of “I quit” - such a substitution of concepts will help the subconscious mind come to terms.
Try to avoid circumstances that provoke you to relapse. If the craving for alcohol is still great, you should not attend a banquet where everyone will drink - by going there, you deliberately tempt an organism that is not yet accustomed to a new way of life.
Find a rational replacement. Was a smoke break at work perceived as a small respite? Try a different way to relax: go out for a few minutes in the fresh air, chat with colleagues, listen to your favorite song, or just sit with your eyes closed for a while, immersed in your thoughts.
Learn to enjoy without "dope". Look at the world with a fresh, uncomplicated look, and you will see a lot of beauty! How can a cloud of tobacco smoke or drunken courage in a semi-basement club compare with this? Spend time with friends or family, take a walk in the park, go to nature or sit on a bench by the pond, reading an informative spiritual book - this will give you much more goodness than the illusion of happiness from satisfying your own addiction.
Start a calendar and mark each small victory: how many days you do not smoke or drink alcohol, how quickly you were able to overcome the “withdrawal”, etc. In moments of weakness, this will help you not to turn off the true path.
Do not equate a single failure with the collapse of the entire plan of self-development. No matter how ideal willpower is, the possibility of a breakdown cannot be completely ruled out, especially at first. If this has already happened, it is stupid and unproductive to worry, suffer from guilt and eventually give up the idea of self-development.

As for more harmless bad habits, it is better to get rid of them gradually, and not en masse: take a week or two to completely wean yourself from one ritual, and then move on to the second. This will make it much easier for you to control yourself.

Rational nutrition is the leading chapter of the personal self-development plan

A harmoniously composed balanced diet is the basis of a healthy lifestyle. It helps to avoid diseases of the gastrointestinal tract, the cardiovascular system, keep the body in good shape, maintain efficiency and energy during the day, increase the duration and quality of life. Eating properly, a person will never face the problems of excess weight and associated side effects of the body.

The transition to a healthy diet is not as complicated as it seems at first glance: the human body is designed by nature to consume only wholesome plant foods without flavorings, and the frying process appeared in cooking relatively recently, when satiated gourmets began to look for new forms without thinking about the usefulness technologies. Therefore, everything that is needed for a healthy diet is already in the body - it remains only to remind him of this.

Principles of building a rational menu

A comprehensive plan for the self-development of a person will enrich and fill with meaning an example of rational nutrition - the main thing is to understand how to build it correctly. To do this, it is necessary to take into account what principles are the basis of a harmonious diet.

Refusal of harmful products. Even if you are a soulless person who has no compassion for living beings, at least take care of yourself: animal products only bring destruction. Eliminating them from your diet will make you feel healthier and more energetic.
Cooking technology. Braising, boiling and steaming are healthier and safer food preparations. Fried foods contain a large amount of cholesterol and other harmful components that are hard to digest by the gastrointestinal tract and subsequently affect the work of the body. Well, what can be eaten raw, it is better to use it that way, because then all the useful trace elements will be preserved in their original form.
Flavor additives. Chemical seasonings with monosodium glutamate are a real poison for the body. It is much better to use spicy herbs and roots as seasonings - so the dishes will turn out not only fragrant, but also healthy. Salt intake is also best minimized or eliminated altogether.
Diverse menu. No need to focus on one type of food - nature has given us a wide variety of fruits, vegetables, cereals, legumes, nuts and berries. They can fully meet the needs of the body.
Calorie per serving. The rule that you need to leave the table with a slight feeling of hunger has a scientific basis. The feeling of fullness comes in 20-30 minutes after eating, so it is much more logical to calculate the required caloric content of a serving instead of being guided by your own feelings.
Small and frequent meals. Even the most healthy dishes will go to the detriment if you eat a lot 1-2 times a day. An adult should eat 3 times a day at approximately the same time and have snacks twice more. This is the only way to provide the body with everything necessary, without overworking the stomach.
Time for food. As trite as it may sound, eating is a ritual and should be treated with due respect. You should not eat on the go, try to swallow large pieces and quickly finish the meal - you need to chew each piece carefully, but eat consciously and without haste.
No dryness. Soup should be eaten not only by children, but also by adults - a nutritious broth promotes the release of enzymes and gastric juice, improves digestion and helps food to be absorbed. In addition, during the day you need to drink at least two liters of fluid to maintain the balance of moisture in the body.
Freshly prepared food. Cooking in advance and then freezing dishes is not the best idea. During long-term storage and freezing, the proportion of trace elements and vitamins is destroyed, so such food is not considered healthy.

These 9 rules will help you create a rich and varied menu, which will become the guarantor of excellent well-being and a fulfilling life.

Sample menu for the week: a personal development plan in action

If until now gluttony has been a part of your life, you do not need to abruptly cancel all harmful and potentially dangerous dishes. The transition to a healthy diet should be carried out gradually, otherwise the body will regard the restriction as temporary and go into "energy-saving mode". Ideally, if you can develop a self-development plan for at least a few months, gradually changing the diet to a healthier and more complete one. Progressive progress on the path to health and longevity guarantees success, and the possibility of disruption is minimized.

Step #1. Refusal of animal food.

The first thing to do is to completely eliminate meat and fish from the diet. Any living being deserves to live the life allotted to it by nature, and killing for the sake of food is disgusting to human nature. People have forgotten about this, turning the meat industry into a real cult for profit, but supporting this production means becoming like murderers and sadists. Refusing a steak or barbecue, you will not only save the life of at least one innocent creature, but also help your body avoid serious diseases, because the chemical composition of meat has an extremely negative effect on human health. If the moral side is not yet so strong, and the temptation sometimes obscures common sense and humanity, open any video filmed at the slaughterhouse - you will no longer have the desire to eat the innocently killed.

Step #2. Refusal of frying in favor of cooking.

At first glance, fried foods seem more attractive, but this visual design is extremely deceptive: many serious ailments are hidden behind the golden crust. At first, while the body is getting used to eating with the eyes, use small tricks: add a handful of colorful berries to the porridge, choose bright colors for stewing vegetables (for example, season cauliflower with red and yellow bell peppers, corn or green peas) - this will help satisfy not only hunger, but also aesthetic perception.

Step #3. Replacing salt and artificial seasonings.

Salt, chemical flavorings and flavorings turn the most healthy foods into a real poison. In addition to hiding the true taste of the ingredients, these additives are also extremely dangerous for the kidneys, liver and stomach. Try to replace store-bought spices with natural herbs (dill, parsley, basil, etc.) - the flavor will be unimaginable. And the lack of salt compensates for lemon or apple juice, which can be sprinkled on the dish before serving. Homemade cakes or bread can be made with mineral water enriched with natural salts. If it is completely unbearable, at the initial stage, you can use a small amount of unrefined sea salt, rich in trace elements and minerals.

Analyze each key step and your readiness to change the diet, allocate the timing of the implementation of each of them, and then proceed to develop a weekly menu. Such an organization will help not to deviate from the chosen course until the body itself gets used to the new state of ease and comfort.

Physical form: a plan for a year for self-development

An active life position, maintaining the body in good shape is impossible without regular exercise. This does not mean that you need to start running marathons and lift 100 kg with one hand - harmony and consistency are important in everything. Physical self-development will not bring the desired result if it runs counter to moral satisfaction. That is why beginners and avid athletes choose yoga: a set of exercises is suitable both for the first acquaintance with physical education and for the full development of natural skills, and the philosophy of this discipline is akin to spiritual rebirth.

At first, you may need a mentor, but further self-development is possible on an individual basis. The main thing is to realize why each position is necessary, what is the true essence of the complexes, and then you will not encounter difficulties on the path of physical and spiritual development. This part of the self-improvement plan has no outlined completion, because yoga is multifaceted and deep, and even decades will not be enough to know all its subtleties. Therefore, the stages can be planned not only for the near future, but also for years to come.

Activity of body and soul

Yoga is a whole complex of philosophical beliefs. Knowing them, a person achieves harmony of the bodily and spiritual principles, strengthens health and physical fitness, tempers the spirit, learns to relax and at the same time control his impulses. The benefits of yoga are reflected not only in the physical component of self-development, but also in the moral aspects. The effect of classes will bring the body only positive aspects:

blood pressure normalizes;
reduce the risk of heart disease;
the physical data laid down by nature will improve;
sleep will become deeper and more fulfilling;
stress and nervous strain will recede;
depressive disorders will be a thing of the past.

The measured and calm atmosphere in which all yoga classes take place is an opportunity not only to do physical exercises, but also to listen to your body, focus on breathing and a new position. A variety of exercises aimed at developing flexibility, endurance and strengthening the muscular skeleton will help bring the body into tone, give ease and smoothness of movement. For those who want to get rid of extra pounds, yoga will also benefit: body fat will go away smoothly and painlessly, the forms will become more defined and graceful.

Doctors recommend yoga for chronic pain and after injuries: well-chosen exercises have been proven to help relieve painful symptoms, promote the fastest recovery of lost functions, and help prevent recurrent injuries after damage to tendons and joints. The beneficial effect is achieved through balanced training, improving overall blood flow and supplying tissues with oxygen and beneficial trace elements. In addition, improved coordination will help to avoid the circumstances that led to injury later, which means that the risk of re-injury is minimized.

Personal Development Plan: Yoga for Beginners

Including yoga in the program of self-improvement, it is necessary to get acquainted in detail with the philosophy of this direction, to accept the origins of the teaching and to know their true value. It’s great if a spiritual mentor can help you with this, but it’s not always possible to find such a person. The specialized literature of the leading gurus and masters of yoga, philosophers and adepts can become a source of knowledge.

Yoga classes should become an obligatory part of the day, regardless of its workload - only a systematic approach will help improve health, ensure efficiency and harmony. It is better to dedicate a couple of hours to yoga immediately after waking up, but the evening is also suitable for productive activities. No need to overeat before exercise: it is worth exercising on an empty stomach or 3-4 hours after eating. Before you start, take care of creating a relaxing environment. Lay out a non-slip rubber mat for maximum silence and privacy.

Do not overexert yourself: the main condition is calmness, safety and pleasure from classes. If any posture is difficult or causes pain, it is better to postpone it to a later stage, when the body is sufficiently prepared. All movements should be smooth and consistent, and then the benefits will not keep you waiting.

It is best to start with simple and understandable asanas for beginners:

Tree pose. This asana is performed as the opening of each session. Standing on straight legs, slowly raise your arms up (while inhaling). Then take your hands behind your head, straightening your chest. More experienced practitioners can complicate the pose by lifting the bent leg and touching the foot to the opposite knee.
Chair posture. This exercise is familiar to everyone from the school physical education course. The pose helps to improve coordination, strengthen the muscles of the buttocks, back and abdominals. To perform it, it is necessary to take a vertical position, focusing on the feet spaced shoulder-width apart. Then raise your arms up with your palms facing each other. Slowly sit down on an imaginary chair, gradually bending your legs to an angle of 90 degrees, leaving your back always straight. Hold this position for 2-3 breaths, then slowly straighten up.
Reclined posture. Deeply performed slopes activate blood circulation, improve stretching and prevent the occurrence of osteochondrosis. This pose is especially useful for the spine - maximum stretching helps to relax muscle spasms and align the position of each vertebra. As you exhale, tilt your straightened torso to the floor, standing on straight legs. Once the tilt is completed, relax the body and linger in this position for another 2-3 breaths.
Bow pose. This exercise has a positive effect on posture, muscle tone of the shoulders and cervical spine. Lying on your stomach, wrap your hands around your ankles behind your back, and as you inhale, tighten your muscles, lifting your body and hips a few centimeters from the floor. As you exhale, take the starting position and relax.
Candle pose ("Birch"). Even kids in kindergarten are taught this exercise to develop dexterity and coordination, they only call it "Birch". Lying on the floor, you need to raise your legs up, and then tear your pelvis off the ground, propping it up with your arms bent at the elbows. The higher you can go, the better. Keep your legs straight, imitating a slender young birch (or a candle, whichever you prefer).

These exercises are only a small part of the variety that yoga has prepared. Starting with the simplest, you yourself will not notice how the body becomes toned, and new poses will work out easier and more confidently.

We tame the negative: a plan for personal self-development, or how to become a little kinder

Character, emotional background and moral qualities are inherent in a person almost at the genetic level. True, you should not justify this boorish behavior, excessive aggression, nervousness, irritability and other negative forms of behavior. Even if a person is brought up in the best way, constant stress unsettles him, and a busy schedule exhausts him. Under such conditions, even an angelically restrained person can break loose and behave in a bad way: shout, answer with excessive harshness or sarcasm. Nervous tension will accumulate like a snowball if you do not give it an outlet. However, you do not need to break loose on others - such behavior will only aggravate the situation. It is necessary to develop your own method of relieving stress in order to direct negative energy there.

Healing effect of meditation

In order not to succumb to stress, it is necessary to minimize the situations that provoke it. But in the modern world, full of fuss and chaos, this is not so easy to do. Therefore, the only thing that can help is switching attention from annoying factors to inner harmony. Meditation is the perfect companion for this.

The beneficial effect of meditation has a logical justification, confirmed by scientific research. Those who regularly use this technique note dramatic changes in self-perception:

actions become more conscious;
anxiety and irritability recede;
thoughts lend themselves to systematization;
depression goes away;
health becomes stronger, and the mind clearer.

During meditation, blood pressure returns to normal, blood circulation improves, which means that the brain receives more oxygen and is gradually restored. The beneficial effect also affects the nervous system, which rests from external stimuli and returns to normal. After such a session, the world involuntarily seems beautiful and bright, energy overflows, and positive thinking prevails over nervousness.

Since most diseases appear in the body precisely against the background of nervous disorders, meditation has a therapeutic effect on health as well. According to statistics, people who practice this method are less likely to catch colds and recover faster. Meditation is an excellent prevention of cardiovascular diseases, oncology, and pulmonary abnormalities. In addition, the time devoted to communicating with your inner “I” helps to conduct introspection and better understand your inner world.

Meditation as an important point in the personal self-development plan

Self-education cannot do without control over one's own emotions, because they give rise to weaknesses and vices. That is why it is important to master at first at least elementary meditation techniques, so that in the future it would be easier to reach a new level of self-knowledge and relaxation.

Breathing techniques are great for beginners. To do this, you need to take the most comfortable position, relax your muscles and abstract from what is happening around. Try to focus on your breathing: think about how your lungs slowly straighten out, filling with air, how life-giving oxygen enters the bloodstream and spreads throughout the body, and all the negativity is released along with the exhalation. If conditions allow, you can combine breathing meditation with aromatherapy with soothing essential oils or incense.

Visual meditation is also extremely effective. Just focus your eyes on any object around you - a candle flame, a wall clock, foliage outside the window, or any interior detail. Study it in detail, imagine how it feels to the touch, feel it with your fingertips in your imagination. Distracting from external influences, you learn to contemplate the beauty around you, see beauty in every little thing and look at the world more positively.

For complete relaxation, you can use acoustic meditation. This does not mean that you should surround yourself with modern pop music or try to distract yourself with heavy beats. Turn on the background sounds of nature or a classical instrumental composition, try to feel it not only with your ears, but also with your soul, imagining what is happening to this melody, how the leaves are spinning, a mountain stream is rustling, or an experienced violinist raises the bow above the instrument. Immersion in oneself, one's thoughts and associations will calm and set in a new way.

You should choose a technique based on your own feelings and capabilities: some incense may seem too intrusive, others may be upset by the sounds of rain or thunder on the audio, and still others will fall into a slight depression from the classics. Therefore, there is no single mechanism of meditation - you need to be guided by the positive effect that the sessions bring, and then stress and nervous strain will be left far behind.

Personal self-development plan: how to avoid common mistakes?

Sometimes even the most ideally thought out and drawn up plan does not bring tangible results. This is due to common mistakes that are faced not only by beginners, but also by experienced adherents of a healthy lifestyle. Here are the main ones:

Knowledge does not translate into action. You can talk as much as you like about the dangers of addictions, be aware of their harm, read a lot of literature on the spiritual and moral education of a person, but all this will be useless if you do not apply the knowledge gained in practice. Only the active introduction of new attitudes into the lifestyle will help change it for the better.
Rejection of authority. Some truths are better to learn from one's own experience, but on the path of self-improvement, each person will need a mentor - a kind of guideline, from whose examples one can draw inspiration. Be sure to include a role model in your self-development plan! It does not have to be an acquaintance from the inner circle - you can choose a scientist, preacher or writer as an authority - the main thing is that his ideas resonate in your soul.
Lack of motivation. Self-development for the sake of the process itself is a utopian and useless undertaking. It is important to understand why you are doing this. There can be a lot of options: to preserve your health, set a positive example for loved ones (most often children), overcome your weaknesses and vices, feel yourself a happy and harmonious person.
Limitation of self-improvement. Balance is impossible without an integrated approach: focusing on one of the areas, you can miss the important thing that is necessary for balance. A healthy lifestyle is a multifaceted concept, and one aspect of it cannot be promoted at the expense of others.
Elevation above others. Unfortunately, many perceive a healthy lifestyle superficially, changing their position in life not for personal growth, but for the sake of modern fashion trends. Having achieved certain successes, a person begins to flaunt them, which is fundamentally wrong: those who have realized the charm of a rational and healthy life should only gently instruct those around them by their example, and not put themselves one step higher. Pride is not the best helper!

Only by avoiding these mistakes, you can achieve significant results, unlock the potential of your body and live in harmony with yourself.

Instead of an epilogue

You can talk about self-development, make plans and dream that tomorrow everything will change, you can endlessly. It is much more difficult to start acting, not from Monday, the first day or the New Year, but today. Time flies inexorably, and if you do not start changing today, another day will be lost. Give up French fries for dinner, walk through a picturesque park, breathe in the wonderful aroma of freshness - and you will understand how good life is. So why waste in vain what mother nature gave us with a generous hand: health, love of life, optimism, energy and kindness? Indeed, in fact, a personal plan for self-development has already been formed deep in the subconscious, it remains only to put it into words and put it into practice.

In the modern world, the question of where to start self-development and self-improvement is the most relevant. From all sides, only statements are heard that you need to move forward, achieve your goals, and engage in self-development. The problem immediately arises: how to improve yourself, where to start and how to do it in the shortest possible time?

First of all, it is necessary to understand what self-development is. Any change, including development, is a natural process taking place in the world. The life of every person is a process of constant changes: birth, maturation, extinction, during which there is not only a biological change in the physical shell, but also the acquisition of any skills, the formation of a person as a person. Thus, the psychology of self-development is a conscious set of measures aimed at improving certain skills and abilities of an individual. In other words, a person's self-development depends only on himself, on the actions taken, regardless of environmental factors.

Approximate scheme of self-improvement

The Internet is just full of recommendations on how to develop yourself in the shortest possible time. All of them are standard advice, without taking into account the individual characteristics of the individual. Therefore, before proceeding with the solution of the question of how to change yourself for the better, you need to choose the most appropriate plan of action for yourself.

Understand themselves

To do this, you need to allocate time and try to put your life on the shelves: what exactly does not suit you, and in which particular area of life. In the course of such an analysis, it will become clear what qualities you lack in order to achieve certain goals. To get the most reliable answer, analyze every area of your life.

Health

The plan of self-development should primarily be based on the physical condition of a person. If you suffer from chronic diseases, overweight or low immunity, start improving your health. To do this, you need to give up bad habits, go in for sports, reconsider your diet.

spiritual realm

An angry and envious person cannot change his life for the better. Try to get rid of negative emotions, irritability, anger towards others and then you will notice obvious changes in your life. Self-improvement and self-development should be started only in a positive way. Meditation and yoga classes will help you achieve peace of mind.

Sphere of material interests

Few people are satisfied with their financial situation. The psychology of self-development involves constant movement forward, and increasing material well-being is no exception. Changing a job to a higher paying one, studying at courses and seminars are only the first steps towards changing the quality of life.

Sphere of social relations

It is necessary to start self-development with control over your emotions. A friendly and positive atmosphere in the family, at work, the ability to overcome conflict situations - all this is the first step towards self-improvement.

Sphere of intellectual development

The plan of self-development cannot be carried out without taking into account the mental abilities of the individual. Pay attention to the ability to plan every day, the ability to weed out the important from the secondary, set goals and fulfill them. Creative and abstract thought processes also play an important role in self-development for women and men.

It is necessary to choose the same direction for self-development

Considering that there are only a handful of well-rounded people, try to figure out what brings you the most pleasure and focus on that. If you start trying everything one by one, even a few years will not be enough to understand what exactly your passion is. If this is difficult, try a few simple steps:

Take a piece of paper and write down the things that bring you the most pleasure. The larger the list, the better.
Then, choose the very classes that are closer to you (no more than five).
Test each item on the list for some time. Let it take a month or a year, but you will know exactly the direction in which to move on.
After a kind of check, you will understand where to start self-development in the area that is closest to you.

It is necessary to draw up a plan for self-development

The most striking and accessible example: you decided to improve your professional qualities and change your job to a higher paying one. But to achieve your goal, you lack professional skills, you cannot plan your day, and besides, you are absent-minded. Approximately eight out of ten people will decide not to change their existing lifestyle and stay in their current job. But you want to earn more and do not back down in the face of any difficulties. The methods of self-development in this case are as follows:

Get the missing knowledge in advanced training courses;
Use exercises to focus attention and increase mental abilities;
Sign up for courses on training in planning personal time and its rational use;
Only after productive work on yourself, start looking for a suitable workplace. To do this, it is not at all necessary to quit your previous job, you can send out resumes and continue working in your old place.

Have only a positive attitude

Many do not believe in the statement that thoughts materialize, but in vain. Therefore, the system of self-development must receive a push from you, otherwise no shift will occur. Think about how you will improve yourself, sketch out a rough plan for self-development, and then gradually things will get off the ground. If you do nothing yourself, then you should not hope that someone else will do it for you. Positive thoughts plus concrete actions are the only way to develop for the better.

The system of self-development has always interested a person, and many interesting and informative books have been written on this subject. The ancient works of Eastern scholars have long been translated into a more understandable modern language. They give a lot of useful information on how to start developing yourself and what you need to do for this. The psychology of self-development is most clearly described in the following publications:

The 7 Habits of Highly Effective People by Stephen Covey. After studying this book, people's outlook is changing every day. A person sets a goal of how to develop himself and quickly achieves it. The result of working on oneself is career advancement, the development of creative and other skills, getting rid of complexes and raising self-esteem. The publication describes the ways of self-development, with the help of which hidden talents wake up in a person, allowing him to become a leader.
The Pit by Seth Godin. This work covers the professional sphere of human activity and helps to achieve success in this direction. The book describes in detail a plan for self-development in a career, ways to achieve the goal.
"The Monk Who Sold His Ferrari" by Canadian writer Robin Sharma. The author in his book tells what self-improvement is and how to achieve it. Robin Sharma claims that the psychology of self-development is impossible without strengthening the strength of the human spirit, because a spiritually weak person can never become a leader in society.

All scientific works are united by one thought: self-development for women and men should never end. In the nature of every person lies the desire to be the first and this must be used.

The desire to be a leader has always pushed a person to new feats and accomplishments. To achieve your goals, one desire is not enough, you need to constantly work on yourself. Having studied the scientific works of many well-known psychologists, you can learn the ways of self-development and try to use them. Only by constantly improving, you can achieve the desired result.

It is necessary to plan not only the affairs for every day or the great milestones of your life. You also need to have a clear self-development program so that there is no chaos in your life. And your personality change should be in line with your aspirations and goals.

In your personal program, you must definitely include the processing of those qualities and skills that you need to achieve your goals. Any person, first of all, acquires the necessary tools for himself, and then begins to master some kind of skill. And his training consists of a series of successive steps of gradual skill development.

How is your life different from your work environment? Is it only the fact that money is paid for the work, and you develop for yourself. People turn into, because there is always not enough money. Their work sucks all their strength and energy, becomes a constant companion of life. They have no time to think about how to engage in personal growth and self-development. They should sleep at least sometime.

But after all, in the process of self-development there is a fee, only invisible. And the highest currency here - your happiness. We develop in order to live happily. Is it really worth less than any currency?

What does mission mean

Moreover, work on yourself does not require much time. You just need to do something regularly. Much harder to get started. Although this is not so difficult to do if a person understands his Purpose or Mission on Earth. When he realizes this, then it remains only for him to follow this path.

Mission- a very high concept, which reflects the purpose for which a person appeared on Earth. Sometimes it takes not even years, but decades to find it.

But there are two points that can bring a person closer to the realization of his Mission.

First, purpose is always connected with what you like do. Therefore, if you go this way and start doing what you love, then sooner or later you will find your Mission.
Second, your work should bring benefit other people.

Where to find the time

When people say they don't have time for anything, it only means one thing - they can't manage it. Not a single person has a “shaggy paw” somewhere up there and no one will add an extra hour to him. Only some people can rationally use their time and they have enough for all their affairs. Others are just wasting their time.

To get out of the endless bustle and find the way to your Mission, start just with the development of time management skills. First, work on the three biggest ones: interrupts, time traps, and time pockets. Do not immediately set an impossible task for yourself - to remove all this from your life. First your step– to cut the time it takes for them exactly in half.

Personal program
self-development

It is necessary to work on the Personal Growth Program in writing. It may take you a few days to realize important issues and put your thoughts in order.

We begin the work with an analysis of what we already have at the moment. You should have a list of what you already have: knowledge, skills, work, connections, property ...

Next step- fulfillment of desires. You need to understand and write down what you want most now. Write everything, regardless of the possibility or illusory nature of your dream. The main thing is that all this is yours, and not imposed from outside, and that it would give you real pleasure.

Third step- building a chain of steps that could lead you to your goal. You should end up with a thread that connects what you want with what you already have.

Fourth step- deep self-digging. There is a standard set of qualities that usually prevent people from achieving their goals: fear, insecurity, timidity, low self-esteem, and so on. Your task is to reveal all your fears that arise inside you as soon as you start thinking about what is missing to achieve your dreams. Each fear must be written on a separate sheet of paper. For example, you do not have enough money. There may be the following fears - I'm afraid:

Fifth step- determine the quality (character trait) that is hidden behind each fear. For example:

I'm afraid to demand an increase in salary - I'm shy;
I'm afraid to change jobs - I'm indecisive;
I'm afraid to start my own business - I lack self-confidence.

So you got your first list of those traits (qualities) that you need to develop. Write them down on a separate list and review it again to see if you missed anything. As a rule, for most people, the stumbling block is low self-esteem. Many do not know their talents and do not know how to be proud of themselves. And real success always starts with a confident “I”.

sixth step already more difficult. You need to combine the list of required qualities with your chain that you made in the Third step. So you will immediately see the trait with the development of which you need to start.

seventh step- write your first action, your first step in self-development. Be sure to indicate what result you expect. Set yourself deadlines. So the first version of your Self-Development Program is ready. The rest you will figure out later.

Let's hit the road

Very important start doing your program as soon as possible. There is a well-known effect of 72 hours - if you do nothing during this time, the probability of achieving the goal drops sharply.

When you begin to work on yourself, you will have new challenges, because the boundaries of your perception will expand and your way of thinking will change.

Therefore, over time, you will see your mistakes more clearly and will be able to reduce their number. Remove the restriction immediately. that it's wrong to be wrong. Give yourself the right to make a mistake, the main thing is that you draw the right conclusions and move on again.

I can immediately say that one of the most common mistakes is too high goals. Learn to break them down small steps so you can better see how to achieve them.

Be sure to develop yourself. No great peak can be conquered for one moment. The best example of perseverance in achieving your dreams is perhaps history. Take an example from such people and no problems can interfere with you.

Feel free to reach out to others with questions and for help. When you ask questions, you get to the bottom of things better. And people often dream of helping someone.

Will support you very much. Just write down in it not only all your achievements, but also those qualities that helped you achieve this. And then you will be able to achieve the highest goals, because you will be worthy of them!

Did you like this Self-Development Program? Share in the comments what you think about this.