Evaluating Your Progress Over the Past 6 Months Without Becoming Depressed

Today at a glance:

• How to evaluate your progress without falling into the trap of harsh self-criticism.
• Practical steps for honest self-reflection and growth.
• Celebrating your achievements while identifying areas for improvement.

Evaluating your progress is crucial for personal growth.

It helps you understand your achievements, recognize areas that need more attention, and set new goals and systems.

When it comes to periods of reflection, the halfway mark of the year is one of those times.

Many of us look back and wonder, "What have I accomplished these past six months?"

And with this question, It's easy to spiral into a personal evaluation that ends up in self-doubt and harsh criticism.

Especially when we compare our progress to our lofty New Year's resolutions or the perceived successes of others.

But here’s a reassuring thought I heard while listening to Mark Manson's podcast, The Subtle Art of Not Giving a F*ck:

"You are perfect as you are, but you can always improve."

This powerful quote serves as a reminder that while you are inherently valuable and worthy, there's always room for growth.

And with this, I thought “What structured approach can one use that helps you evaluate both achievements and growth opportunities?

I found one.

Introducing the PERMA Model

The PERMA (Positive Emotion, Engagement, Relationships, Meaning, Accomplishment) model, developed by positive psychology pioneer Martin Seligman, provides a comprehensive framework for evaluating well-being.

To gain a balanced view of our progress, Seligman believes the five areas should be focused on. While there’s a lot of literature on this, here’s a quick and blunt Self-Evaluation with the approach. All you need is a space to write or jot things down.

1. Positive Emotion:

Take a moment to reflect on the positive emotions you’ve experienced.

Question: What three things made you smile in the past week or past month? What moments brought you joy, contentment, or gratitude?

Action: Write them down. This helps you recognize the positive moments, no matter how small. It also helps you focus on the good and cultivate a positive mindset.

2.????? Engagement

Consider how engaged you’ve been with activities that matter to you. Have you been absorbed in hobbies, work, or projects that excite you?

Question: When did you lose track of time doing something? Or better yet, what activities did you feel the most alive?

Action: Note these activities. Make a plan to incorporate more of these activities into your routine.

3.????? Relationships

Evaluate the quality of your relationships. Have you nurtured connections with family, friends, or colleagues? Have you built new relationships or strengthened existing ones?

Question: Who are three people you enjoyed spending time with recently?

Action: List their names and plan a quick check-in with one of them this week. Strong relationships matter.

4.????? Meaning

Think about the sense of meaning and purpose in your life. Consider what gave you a sense of purpose.

Question: What’s one thing you did that felt meaningful? Have you been involved in activities or causes that align with your values and passions?

Action: Jot it down and think about why it mattered. This aligns your actions with your values.

5.????? Accomplishment

Reflect on what you’ve accomplished over the past six months.

Question: What are 1 - 3 things you’re proud of accomplishing in the last month? This could be anything from completing a project at work, maintaining a regular exercise routine, or even small personal victories like reading a book or spending quality time with loved ones.

Action: Write it down and give yourself credit. Acknowledge the effort you put into achieving them. This practice will boost your confidence and motivation.

After PERMA

Now, that you have seen how far you’ve come, ask yourself with a compassionate mindset,

“Where can I improve” Which areas can I do better?

Here you are not beating yourself up but about recognizing where you can grow.

Maybe you need better time management, more focus on self-care, or a clearer plan for your goals.

It could be that you need to do things that interest you more or spend time with people that matter.

Now you can make a plan for the next 6 months.

Consider the quote: "You are perfect as you are, but you can always improve."

Use this as a guiding principle to accept yourself while striving for better.

What Progress is

I would also like to state that Progress isn't always about hitting every milestone perfectly.

In our fast-paced world, it’s easy to get caught up in the pursuit of the next goal. However, it’s crucial to pause and appreciate the journey.

Progress is also about the effort and dedication you put in along the way.

Did you consistently put in the effort? Did you learn new skills or gain new experiences, even if the outcome wasn't exactly as planned?

If yes, then you did well.

In one of my recent experiences , despite not fully achieving my set goals, the journey taught me invaluable lessons.

If you look at your journey too, it is teaching you valuable lessons. You’ve just got to look.

Remember, you’ve got this.

Till next time,

Salud.

In Case You Missed It:

Last week, I wrote about Giving Grace in Our Expectations where we look at:

• Understanding the disparity in resources and opportunities among individuals.
• How our expectations of others can be influenced by our own experiences and resources.
• Recognizing and appreciating our journey and progress.

My Top Resources for This Week:

• 7 Rules for Happiness: I believe rules are not definite, but if you are looking for rules to follow to a happy state of mind, these 7 are great to start. I love number 3 which encourages doing more for people.
• Three pages a day: Need a ritual that will help you step back from your need for control and outcomes, fostering a more open and accepting attitude towards life? Check this out.