Personal Development Plan: Template and Examples
Personal Development Plan Overview
You love yourself enough to get excited about the project of designing your own personal development plan. Getting to this point is already an indication of growth and it foreshadows your great ability to bring your personal dreams to fruition.
Personal Development
To quote Dr. Gabor Maté, each of us has “a deep core of adequacy, beauty, and power inside.” Personal development planning is fun for many reasons: you’re taking an introspective inventory of who you’ve been, who you are, and who you want to become. Before you continue, though, you’ve got to make sure you’ve made peace with your past, and incorporate that information into your personal development plan for the future.
Personal Development = Loving Who You Are
This means loving yourself and all the things that make you who you are. If you look back at things you’re not proud of and those thoughts prompt heaviness in your mind and spirit –stop and recognize that. Now, reframe the way you’re assessing those thoughts that encompass mistakes, regrets, etc. You’re a human being trying to be smarter, kinder, more understanding, and giving – often times, your falls are what contribute to that growth in droves. So be kind to yourself and let go of whatever happened yesterday. Shift your perspective so that you see the times you make mistakes or embarrass yourself as your teachers. This way, you’ll cull so much more valuable growth from your pain –don’t go through it in vain.
Personal Development = Applying Templates and Examples
The following is a template you can use to create your own personal development plan. Your life is art and you should shape it in all sorts of bold, challenging, and fun ways that will fill you with contentment and satisfaction. Use this personal development plan template as much or as little as you want, or not at all if you created another format that will better help you grow. A personal development plan is simply a project to organize your time so as to optimize your personal growth. Planning your personal growth is a conscious decision to seek mindfulness and grace –and nothing feels like recognizing the rate at which you are changing day to day. A personal development plan can be loosely defined as fun organization, an enjoyable discipline that will ground you enough to make your dreams come true.
Personal Development Plan Example/Template
This personal development plan is broken down in sections covering the physical, intellectual, spiritual, nutritional, and professional spheres of life. Some information and exercises within any particular section inevitably overlap into any or all of the other sections, but it’s a nice way to organize and track the realization of your goals!
You love yourself enough to get excited about the project of designing your own personal development plan. Getting to this point is already an indication of growth and it foreshadows your great ability to bring your personal dreams to fruition.
Personal Development
To quote Dr. Gabor Maté, each of us has “a deep core of adequacy, beauty, and power inside.” Personal development planning is fun for many reasons: you’re taking an introspective inventory of who you’ve been, who you are, and who you want to become. Before you continue, though, you’ve got to make sure you’ve made peace with your past, and incorporate that information into your personal development plan for the future.
Personal Development = Loving Who You Are
This means loving yourself and all the things that make you who you are. If you look back at things you’re not proud of and those thoughts prompt heaviness in your mind and spirit –stop and recognize that. Now, reframe the way you’re assessing those thoughts that encompass mistakes, regrets, etc. You’re a human being trying to be smarter, kinder, more understanding, and giving – often times, your falls are what contribute to that growth in droves. So be kind to yourself and let go of whatever happened yesterday. Shift your perspective so that you see the times you make mistakes or embarrass yourself as your teachers. This way, you’ll cull so much more valuable growth from your pain –don’t go through it in vain.
Personal Development = Applying Templates and Examples
The following is a template you can use to create your own personal development plan. Your life is art and you should shape it in all sorts of bold, challenging, and fun ways that will fill you with contentment and satisfaction. Use this personal development plan template as much or as little as you want, or not at all if you created another format that will better help you grow. A personal development plan is simply a project to organize your time so as to optimize your personal growth. Planning your personal growth is a conscious decision to seek mindfulness and grace –and nothing feels like recognizing the rate at which you are changing day to day. A personal development plan can be loosely defined as fun organization, an enjoyable discipline that will ground you enough to make your dreams come true.
Personal Development Plan Example/Template
This personal development plan is broken down in sections covering the physical, intellectual, spiritual, nutritional, and professional spheres of life. Some information and exercises within any particular section inevitably overlap into any or all of the other sections, but it’s a nice way to organize and track the realization of your goals!
1. Personal Development Plan Example/Template
Literature for Mental and Intellectual Development
A simple way you can begin to develop yourself right away is to read more. It doesn’t have to be a canonical literary classic (although those are wonderful too and of course, incite growth) but a variety of books on eclectic topics. Make a reading list that encompasses pieces from all genres of print. Read novels, non-fiction, graphic novels, and autobiographies, just to name a few examples. Just like your body, your mind craves challenge to build fortitude. A study on cognitive health published in the journal Neurology, shows that people who engage in frequent mental exercise, including reading, demonstrate a 32% slower rate of cognitive decline in older age than their peers with average mental activity. In addition to strengthening your brain’s physical health, reading does so much for your emotional health as well. A 2009 study conducted by the University of Sussex found that allowing your mind to enter the world within a novel, does in fact, mitigate the stress you may feel regarding situations in your own life.
More Reasons to Read
Perhaps the most relevant reason reading should be an important part of your personal development plan is that it is proven to increase empathy and understanding for others. Seeing ourselves in others is integral to personal development because it is directly linked to accepting who you are. Reading allows you a glimpse into the lived experiences of people that you may not easily meet and get to know in your day to day life. Social constructions like race, class, gender, and religion often times have an isolating effect that render us numb to the immense complexity of human experience. In this way, reading makes us a more empathetic, well rounded human being that may be more inclined to seek out friendship and rapport with people of radically different backgrounds that transcend the previously mentioned constructions.
Literature for Mental and Intellectual Development
A simple way you can begin to develop yourself right away is to read more. It doesn’t have to be a canonical literary classic (although those are wonderful too and of course, incite growth) but a variety of books on eclectic topics. Make a reading list that encompasses pieces from all genres of print. Read novels, non-fiction, graphic novels, and autobiographies, just to name a few examples. Just like your body, your mind craves challenge to build fortitude. A study on cognitive health published in the journal Neurology, shows that people who engage in frequent mental exercise, including reading, demonstrate a 32% slower rate of cognitive decline in older age than their peers with average mental activity. In addition to strengthening your brain’s physical health, reading does so much for your emotional health as well. A 2009 study conducted by the University of Sussex found that allowing your mind to enter the world within a novel, does in fact, mitigate the stress you may feel regarding situations in your own life.
More Reasons to Read
Perhaps the most relevant reason reading should be an important part of your personal development plan is that it is proven to increase empathy and understanding for others. Seeing ourselves in others is integral to personal development because it is directly linked to accepting who you are. Reading allows you a glimpse into the lived experiences of people that you may not easily meet and get to know in your day to day life. Social constructions like race, class, gender, and religion often times have an isolating effect that render us numb to the immense complexity of human experience. In this way, reading makes us a more empathetic, well rounded human being that may be more inclined to seek out friendship and rapport with people of radically different backgrounds that transcend the previously mentioned constructions.
2. Personal Development Plan Example/Template
Learn to Play a Musical Instrument or Practice More Often
Picking up an instrument is another way to build your mental fortitude. Like reading, playing an instrument adds protection against cognitive decline in later life. Brenda Hanna-Paddy, a neuropsychologist of Emory University adds that playing an instrument forges new neural connections that last a lifetime –sharpening your mind and developing your mental fortitude. There exists a popular belief that in order to glean the mental benefits of playing an instrument, one must start at a very young age. Two recent studies have challenged that accepted discourse, citing a lack of evidence that pre-school children that practice music demonstrate increased intellectual clout over their non-playing counterparts. In addition to those studies, other investigations show that picking up an instrument now, or even during or after midlife, still imparts one with these awesome cognitive benefits. Jennifer Bogos, professor of music education at the University of South Florida in Tampa, conducted a study that showed participants between the ages of 60 and 80 gained sharper memory and demonstrated better planning ability and information processing speed.
Personal Development Planning: Select a Musical Instrument
Playing an instrument also fosters better time management skills. Making the most out of the time you’ve allotted to practice puts focus on making the most efficient use of practice time in order to build up skill. Also integral to personal development planning is the way playing an instrument promotes perseverance in one’s character. Trying again and again to master that difficult section in that one piece of music builds your ability to persist and reach for the satisfaction of finally getting it right. The sense of accomplishment you can glean from your practice is comparable to the same sense you will crave from accomplishing other prodigious life goals. It doesn’t matter how old you are or if you’ve never touched an instrument before, start now and dedicate some special time to practicing. Take lessons and enjoy them! You will find a new outlet of self-expression while exercising your mind and implementing this personal development plan strategy.
Learn to Play a Musical Instrument or Practice More Often
Picking up an instrument is another way to build your mental fortitude. Like reading, playing an instrument adds protection against cognitive decline in later life. Brenda Hanna-Paddy, a neuropsychologist of Emory University adds that playing an instrument forges new neural connections that last a lifetime –sharpening your mind and developing your mental fortitude. There exists a popular belief that in order to glean the mental benefits of playing an instrument, one must start at a very young age. Two recent studies have challenged that accepted discourse, citing a lack of evidence that pre-school children that practice music demonstrate increased intellectual clout over their non-playing counterparts. In addition to those studies, other investigations show that picking up an instrument now, or even during or after midlife, still imparts one with these awesome cognitive benefits. Jennifer Bogos, professor of music education at the University of South Florida in Tampa, conducted a study that showed participants between the ages of 60 and 80 gained sharper memory and demonstrated better planning ability and information processing speed.
Personal Development Planning: Select a Musical Instrument
Playing an instrument also fosters better time management skills. Making the most out of the time you’ve allotted to practice puts focus on making the most efficient use of practice time in order to build up skill. Also integral to personal development planning is the way playing an instrument promotes perseverance in one’s character. Trying again and again to master that difficult section in that one piece of music builds your ability to persist and reach for the satisfaction of finally getting it right. The sense of accomplishment you can glean from your practice is comparable to the same sense you will crave from accomplishing other prodigious life goals. It doesn’t matter how old you are or if you’ve never touched an instrument before, start now and dedicate some special time to practicing. Take lessons and enjoy them! You will find a new outlet of self-expression while exercising your mind and implementing this personal development plan strategy.
3. Writing
Start writing –even just fifteen to twenty minutes of writing in a period of four months, proved to be enough to yield important benefits. Studies have shown that the act of writing prompts “long-term improvements in mood, stress levels, and depressive symptoms.” Keeping a journal is also an interesting way to track your growth. If you read back just a week, you’ll get an idea of the rate at which you are constantly evolving. It’s exciting and it inspires you to continue developing and chasing your goals. Studies also show the power of writing to reduce the emotional pain of trauma as well as the remarkable result that it has positive influence on healing physical wounds. Researchers believe that writing has this effect because it provides a reflective and evaluative platform for emotional and traumatic events, allowing the writer to move forward.
----Personal Development Plan Exercise A: Put together an eclectic reading list and head to the library.
---- Personal Development Plan Exercise B: Find a local music teacher to help you learn an instrument, or find a vocal coach. Sign up for lessons and don’t miss them!
---- Personal Development Plan Exercise C: Start writing daily –preferably in a dedicated notebook or journal you can take with you. Write spontaneously when you have an inspired thought, plan a time to write and let your consciousness stream.
Start writing –even just fifteen to twenty minutes of writing in a period of four months, proved to be enough to yield important benefits. Studies have shown that the act of writing prompts “long-term improvements in mood, stress levels, and depressive symptoms.” Keeping a journal is also an interesting way to track your growth. If you read back just a week, you’ll get an idea of the rate at which you are constantly evolving. It’s exciting and it inspires you to continue developing and chasing your goals. Studies also show the power of writing to reduce the emotional pain of trauma as well as the remarkable result that it has positive influence on healing physical wounds. Researchers believe that writing has this effect because it provides a reflective and evaluative platform for emotional and traumatic events, allowing the writer to move forward.
----Personal Development Plan Exercise A: Put together an eclectic reading list and head to the library.
---- Personal Development Plan Exercise B: Find a local music teacher to help you learn an instrument, or find a vocal coach. Sign up for lessons and don’t miss them!
---- Personal Development Plan Exercise C: Start writing daily –preferably in a dedicated notebook or journal you can take with you. Write spontaneously when you have an inspired thought, plan a time to write and let your consciousness stream.
4. Personal Development Plan Example/Template
Spiritual Practices: Yoga & Personal Development
For those who are working toward designing a Personal Development Plan, you may need to be aware that yoga is well researched and well-known to bring about psychophysiological changes in the practitioner. Yoga reduces stress, improves mood, mindfulness, and incites a sense of alignment with one’s grounded center. It is no stretch to imagine that it may also have an effect on spirituality. A study published in the journal Hindawi tracked the development of aspects of spirituality of 160 adults enrolled in a yoga teacher training program. Using a standardized questionnaire to measure spiritual aspects such as mindfulness, mood, and life satisfaction, researchers found that within six months of teacher training, participants demonstrated significant increase in the measure of “conscious interactions, compassion, religious orientation, lightheartedness, and mindfulness.” This is a core component of any complete personal development plan.
Spiritual Practices: Personal Development through Social Service, Giving, and Gratitude
Living a life characterized by compassionate acts and behaviors is directly linked to greater happiness, wellbeing, health, and longevity. In a study by University of Chicago professor Stephen G. Post, he collects data from several previous studies to strongly suggest that emotional and behavioral compassion is of course good for the recipient, but also very beneficial to the person providing it. There is something in our human nature that calls for altruistic behavior and, in this way, altruism is an evolutionary trait seemingly selected for – it increases our health and longevity. Therefore, service and contribution to the world must be a core component of your personal development plan. One important note to remember is that our service is beneficial so long as it doesn’t overwhelm us.
However, if you have time, care, and a hand to give, then you should do it. It is good for you and for others because, really, what’s good for others is also good for you. Another study Post mentions in his article suggests that there is also a link between emotionally kind behavior and something the researcher calls “a broader thought-action repertoire.” Meaning that doing good for others is a sign of broad creative thinking –your compassionate actions may help you see life’s bigger picture. In addition to that, these important studies hold significant implications about the way our society thinks about success and human nature.
Perhaps these strong links pointing to the awesome benefits of altruistic action will change what we collectively prioritize on a small and global scale. Personal development needs to include projects of giving and service because it has the power to shift your world perspective in a kinder direction.
Spiritual Practices: Meditation/Sensory Deprivation for Personal Development
Training your attention is another way to bolster your personal development, and this must be a core feature of your plan. Meditation is shown to have a myriad of cognitive benefits that affect one’s sense of wellbeing. But it may also alter something deeper about your character. A study by Donald McCown published in Seminars in Integrative Medicine details a possible link between meditation and the ability to maintain highly focused attention, listen to internal cues when navigating social spheres, and be less swayed by others. This idea is based on the concept of field dependence and field independence –an experiment that tests peoples’ ability to spot cues despite “field” or distracting influences. Seminal studies suggest that meditation improves field independence in the meditator.
If you’ve tried meditation in the past but cannot seem to keep up the practice or find it very difficult to retrieve your mind once it starts to wander, you may want to try floating in a sensory deprivation tank. It is the closest thing to feeling weightless, floating in a small pool with the saltwater density of the Dead Sea. You can opt to listen to peaceful music or float in silence –either way, it may serve to initially train your mind to focus on, well, nothing.
----Personal Development Plan Spiritual Exercise A: Practice yoga to connect your mind and body.
---- Personal Development Plan Spiritual Exercise B: Volunteer your time and warmth to others. Find ways to connect with all people in your community.
---- Personal Development Plan Spiritual Exercise C: Practice building up your meditative practice. If calming your mind is difficult, try sensory deprivation in a floatation tank –they are like meditation training wheels.
Spiritual Practices: Yoga & Personal Development
For those who are working toward designing a Personal Development Plan, you may need to be aware that yoga is well researched and well-known to bring about psychophysiological changes in the practitioner. Yoga reduces stress, improves mood, mindfulness, and incites a sense of alignment with one’s grounded center. It is no stretch to imagine that it may also have an effect on spirituality. A study published in the journal Hindawi tracked the development of aspects of spirituality of 160 adults enrolled in a yoga teacher training program. Using a standardized questionnaire to measure spiritual aspects such as mindfulness, mood, and life satisfaction, researchers found that within six months of teacher training, participants demonstrated significant increase in the measure of “conscious interactions, compassion, religious orientation, lightheartedness, and mindfulness.” This is a core component of any complete personal development plan.
Spiritual Practices: Personal Development through Social Service, Giving, and Gratitude
Living a life characterized by compassionate acts and behaviors is directly linked to greater happiness, wellbeing, health, and longevity. In a study by University of Chicago professor Stephen G. Post, he collects data from several previous studies to strongly suggest that emotional and behavioral compassion is of course good for the recipient, but also very beneficial to the person providing it. There is something in our human nature that calls for altruistic behavior and, in this way, altruism is an evolutionary trait seemingly selected for – it increases our health and longevity. Therefore, service and contribution to the world must be a core component of your personal development plan. One important note to remember is that our service is beneficial so long as it doesn’t overwhelm us.
However, if you have time, care, and a hand to give, then you should do it. It is good for you and for others because, really, what’s good for others is also good for you. Another study Post mentions in his article suggests that there is also a link between emotionally kind behavior and something the researcher calls “a broader thought-action repertoire.” Meaning that doing good for others is a sign of broad creative thinking –your compassionate actions may help you see life’s bigger picture. In addition to that, these important studies hold significant implications about the way our society thinks about success and human nature.
Perhaps these strong links pointing to the awesome benefits of altruistic action will change what we collectively prioritize on a small and global scale. Personal development needs to include projects of giving and service because it has the power to shift your world perspective in a kinder direction.
Spiritual Practices: Meditation/Sensory Deprivation for Personal Development
Training your attention is another way to bolster your personal development, and this must be a core feature of your plan. Meditation is shown to have a myriad of cognitive benefits that affect one’s sense of wellbeing. But it may also alter something deeper about your character. A study by Donald McCown published in Seminars in Integrative Medicine details a possible link between meditation and the ability to maintain highly focused attention, listen to internal cues when navigating social spheres, and be less swayed by others. This idea is based on the concept of field dependence and field independence –an experiment that tests peoples’ ability to spot cues despite “field” or distracting influences. Seminal studies suggest that meditation improves field independence in the meditator.
If you’ve tried meditation in the past but cannot seem to keep up the practice or find it very difficult to retrieve your mind once it starts to wander, you may want to try floating in a sensory deprivation tank. It is the closest thing to feeling weightless, floating in a small pool with the saltwater density of the Dead Sea. You can opt to listen to peaceful music or float in silence –either way, it may serve to initially train your mind to focus on, well, nothing.
----Personal Development Plan Spiritual Exercise A: Practice yoga to connect your mind and body.
---- Personal Development Plan Spiritual Exercise B: Volunteer your time and warmth to others. Find ways to connect with all people in your community.
---- Personal Development Plan Spiritual Exercise C: Practice building up your meditative practice. If calming your mind is difficult, try sensory deprivation in a floatation tank –they are like meditation training wheels.
5. Personal Development Plan Example/Template
Nutrition: Drinking A lot of *Water* and Personal Development
I’m sure you’ve heard this one, but that’s because it’s important for any complete personal development plan. Drink plenty of water-- you’ll know if you’re drinking enough by the color of your urine. A light, faint yellow is good, but completely clear is even better. Drinking water, like the mental and spiritual exercises mentioned above, increases your longevity. Staying physically healthy must be a part of your personal development plan because, in many ways, personal development is an effort to keep oneself young at heart. Your level of energy, brain function, focus, and general physical wellbeing depend on your level of hydration. Your skin will look better, too. If you drink soda, start phasing it out and drinking more water. Set the personal development goal (short term and long-term) of completely cutting soda out of your life.
Nutrition: Personal Development via Eating Healthy Greens, vegetables, nuts, and proteins
Your personal development plan must include variety in what you eat, and you’ll keep yourself healthier for longer if you avoid popular processed foods and sugary drinks. This should be a top priority to your personal development plan, because your health is imperative for bringing your personal development objectives to fruition. Incorporate delicious foods like salmon, tilapia, sweet potatoes, sunflowers seeds, and other nuts for protein. Eat greens such as spinach, kale, and arugula. If you don’t like to eat them, make them into a smoothie with avocado, coconut water, blueberries, and a sweet fruit and drink your greens! Broccoli and Cauliflower’s fibrous texture help with digestion, and research suggests they are useful antioxidants, anti-inflammatories, and have a possible link to cancer prevention. Eat them raw with hummus. Personal development planning for nutrition can be simplified through speaking with your physician and determining which foods are best for you. From, there, your diet may naturally vary itself in many ways, so long as the core components remain consistent.
Nutrition: Personal Development and PLEASURE - Don’t deny yourself (healthy) tasty treats!
Although staying healthy is a priority, it’s also important to keep a balance in your diet and not be too militant about it. Don’t forgo your favorite tasty treat (like that pink frosted doughnut with sprinkles) every once in a while – Incorporate some pleasure into your personal development process. It really has to do with keeping moderation and not consuming treats like doughnuts as everyday nutrition. There are also healthier snacks that you can enjoy more often. Although it is still up for debate, dark chocolate is said to be a healthy sweet because of its antioxidant properties. In many ways, dark chocolate covered blueberries or dark chocolate almonds are so much more delicious than sugary, dense snacks.
----Personal Development Plan Nutrition Exercise A: Get yourself a 32 oz. water bottle and take it with you everywhere. Plan on drinking a number of bottles per day and meet that objective. You’ll find a healthy amount of water intake that’s right for you.
---- Personal Development Plan Nutrition Exercise B: Start cooking delicious, healthy meals. Try new recipes –this is also an expressive, creative outlet that boosts your personal development!
---- Personal Development Plan Nutrition Exercise C: Treat yourself to something that may not be super healthy, but brings you joy in its delicious taste! But keep it to a minimum. Plan for a tasty treat maybe once a week, or once every two weeks.
Nutrition: Drinking A lot of *Water* and Personal Development
I’m sure you’ve heard this one, but that’s because it’s important for any complete personal development plan. Drink plenty of water-- you’ll know if you’re drinking enough by the color of your urine. A light, faint yellow is good, but completely clear is even better. Drinking water, like the mental and spiritual exercises mentioned above, increases your longevity. Staying physically healthy must be a part of your personal development plan because, in many ways, personal development is an effort to keep oneself young at heart. Your level of energy, brain function, focus, and general physical wellbeing depend on your level of hydration. Your skin will look better, too. If you drink soda, start phasing it out and drinking more water. Set the personal development goal (short term and long-term) of completely cutting soda out of your life.
Nutrition: Personal Development via Eating Healthy Greens, vegetables, nuts, and proteins
Your personal development plan must include variety in what you eat, and you’ll keep yourself healthier for longer if you avoid popular processed foods and sugary drinks. This should be a top priority to your personal development plan, because your health is imperative for bringing your personal development objectives to fruition. Incorporate delicious foods like salmon, tilapia, sweet potatoes, sunflowers seeds, and other nuts for protein. Eat greens such as spinach, kale, and arugula. If you don’t like to eat them, make them into a smoothie with avocado, coconut water, blueberries, and a sweet fruit and drink your greens! Broccoli and Cauliflower’s fibrous texture help with digestion, and research suggests they are useful antioxidants, anti-inflammatories, and have a possible link to cancer prevention. Eat them raw with hummus. Personal development planning for nutrition can be simplified through speaking with your physician and determining which foods are best for you. From, there, your diet may naturally vary itself in many ways, so long as the core components remain consistent.
Nutrition: Personal Development and PLEASURE - Don’t deny yourself (healthy) tasty treats!
Although staying healthy is a priority, it’s also important to keep a balance in your diet and not be too militant about it. Don’t forgo your favorite tasty treat (like that pink frosted doughnut with sprinkles) every once in a while – Incorporate some pleasure into your personal development process. It really has to do with keeping moderation and not consuming treats like doughnuts as everyday nutrition. There are also healthier snacks that you can enjoy more often. Although it is still up for debate, dark chocolate is said to be a healthy sweet because of its antioxidant properties. In many ways, dark chocolate covered blueberries or dark chocolate almonds are so much more delicious than sugary, dense snacks.
----Personal Development Plan Nutrition Exercise A: Get yourself a 32 oz. water bottle and take it with you everywhere. Plan on drinking a number of bottles per day and meet that objective. You’ll find a healthy amount of water intake that’s right for you.
---- Personal Development Plan Nutrition Exercise B: Start cooking delicious, healthy meals. Try new recipes –this is also an expressive, creative outlet that boosts your personal development!
---- Personal Development Plan Nutrition Exercise C: Treat yourself to something that may not be super healthy, but brings you joy in its delicious taste! But keep it to a minimum. Plan for a tasty treat maybe once a week, or once every two weeks.
6. Personal Development Plan: The Physical Body
Exercise in Nature
Working out at the gym is good, working out in nature, though, has added benefits for the fitness of both your mind and body. Stacy Berman writes in the Huffington Post that working out outside better ensures that your focus is placed fully into the movement of your body. It has an additional meditative aspect to it –in contrast to running on a treadmill while watching television or reading. There are also countless other physiological benefits to surrounding yourself in nature: fresh air and unpredictable terrain add awesome value to your workout. Run your local nature trail instead of the treadmill.
Endurance and Meditative Exercise for Personal Growth
A holistic workout ideally challenges your brain as much as your body – Especially when you want an integrated and balanced approach to personal development. Rock climbing seems to be the most salient activity that pushes both mind and body. It boosts brain function and endurance because it requires holding positions and calculating one’s next move. It also increases physical flexibility because you may need to move in a strange way to take the next ascending step. It’s mentally satisfying and fun! Even more intriguing is the fact that climbing can induce a non-ordinary state of consciousness via endorphin release. According to a study conducted by the University of Indiana, immersing yourself in the rhythm of a climb can give one a euphoric feeling that “blocks pain” and reduces stress.
----Personal Development Planning Physical Exercise A: Go for a run outside, or find a nature trail for your run. If you can, slowly pick up trail running.
---- Personal Development Planning Physical Exercise B: Find a meditative exercise you think you’d enjoy and commit to a practice schedule. If not rock climbing, yoga is also a meditative exercise. You may want to start with yoga before you start climbing.
--- Personal Development Planning Physical Exercise C: If you want to start out by taking it easy, go for long walks on a challenging trail and work your way into a steady jog. Commit to it, witness your awesome progress, and feel the satisfaction afforded by your efforts!
Exercise in Nature
Working out at the gym is good, working out in nature, though, has added benefits for the fitness of both your mind and body. Stacy Berman writes in the Huffington Post that working out outside better ensures that your focus is placed fully into the movement of your body. It has an additional meditative aspect to it –in contrast to running on a treadmill while watching television or reading. There are also countless other physiological benefits to surrounding yourself in nature: fresh air and unpredictable terrain add awesome value to your workout. Run your local nature trail instead of the treadmill.
Endurance and Meditative Exercise for Personal Growth
A holistic workout ideally challenges your brain as much as your body – Especially when you want an integrated and balanced approach to personal development. Rock climbing seems to be the most salient activity that pushes both mind and body. It boosts brain function and endurance because it requires holding positions and calculating one’s next move. It also increases physical flexibility because you may need to move in a strange way to take the next ascending step. It’s mentally satisfying and fun! Even more intriguing is the fact that climbing can induce a non-ordinary state of consciousness via endorphin release. According to a study conducted by the University of Indiana, immersing yourself in the rhythm of a climb can give one a euphoric feeling that “blocks pain” and reduces stress.
----Personal Development Planning Physical Exercise A: Go for a run outside, or find a nature trail for your run. If you can, slowly pick up trail running.
---- Personal Development Planning Physical Exercise B: Find a meditative exercise you think you’d enjoy and commit to a practice schedule. If not rock climbing, yoga is also a meditative exercise. You may want to start with yoga before you start climbing.
--- Personal Development Planning Physical Exercise C: If you want to start out by taking it easy, go for long walks on a challenging trail and work your way into a steady jog. Commit to it, witness your awesome progress, and feel the satisfaction afforded by your efforts!
7. Professional Development
Professional Development: Stay Informed and Practice
Whatever your professional passion is, perhaps the most important thing for your personal and professional development planning is staying on top of the latest information pertaining to your field. If you think you may be in a comfort zone, in a post that allows for your professional complacency –notice that and change it! Remind yourself of why you are passionate about your profession and work to get excited by its challenges again.
----Professional Development Exercise A: Find ways outside of work to give yourself a professional edge. For example, if you’re a writer, attend a workshop and read good contemporary literature and the latest literary magazines and journals. If you’re an anthropologist, save up for a field school program in a country or area of your topical focus.
---Professional Development Exercise B: Bring your newfound knowledge and inspiration into your professional projects. Make plans to apply your personally acquired information to enhance your performance at work. Be inspired and inspire your colleagues! This is your professional path for a purpose –make that purpose meaningful to you.
----Professional Development Exercise C: Make a list of people you admire in your field. Read their work, study their methodology and emulate their professional habits –or at least just the ones you feel connected to. This can only inspire you to be better!
Professional Development: Stay Informed and Practice
Whatever your professional passion is, perhaps the most important thing for your personal and professional development planning is staying on top of the latest information pertaining to your field. If you think you may be in a comfort zone, in a post that allows for your professional complacency –notice that and change it! Remind yourself of why you are passionate about your profession and work to get excited by its challenges again.
----Professional Development Exercise A: Find ways outside of work to give yourself a professional edge. For example, if you’re a writer, attend a workshop and read good contemporary literature and the latest literary magazines and journals. If you’re an anthropologist, save up for a field school program in a country or area of your topical focus.
---Professional Development Exercise B: Bring your newfound knowledge and inspiration into your professional projects. Make plans to apply your personally acquired information to enhance your performance at work. Be inspired and inspire your colleagues! This is your professional path for a purpose –make that purpose meaningful to you.
----Professional Development Exercise C: Make a list of people you admire in your field. Read their work, study their methodology and emulate their professional habits –or at least just the ones you feel connected to. This can only inspire you to be better!
-Sofia Vidal
References:
http://www.huffingtonpost.com/2015/08/05/health-benefits-reading_n_4081258.html
http://www.wikihow.com/Increase-Mental-Strength
http://www.csun.edu/~krowlands/Content/Academic_Resources/Reading/Useful%20Articles/Cunningham-What%20Reading%20Does%20for%20the%20Mind.pdf
http://news.nationalgeographic.com/news/2014/01/140103-music-lessons-brain-aging-cognitive-neuroscience/
http://www.effectivemusicteaching.com/articles/directors/18-benefits-of-playing-a-musical-instrument/
http://mic.com/articles/98348/science-shows-writers-have-a-serious-advantage-over-the-rest-of-us
http://www.hindawi.com/journals/ecam/2012/981523/abs/
file:///C:/Users/Sofiaxvidal/Downloads/981523.pdf
http://www.sciencedirect.com/science/article/pii/S1543115004000845
http://journals.lww.com/psychosomaticmedicine/Abstract/2003/07000/AlterationinBrain%20andImmuneFunctionProduced.14.aspx
http://blogs.discovermagazine.com/crux/2014/04/04/floating-away-the-science-of-sensory-deprivation-therapy/#.Vgy4BflViko
https://www.psychologytoday.com/blog/cant-buy-happiness/201302/why-be-spiritual-five-benefits-spirituality
http://www.sciencedirect.com/science/article/pii/S0277953608000373
http://link.springer.com/article/10.1207/s15327558ijbm1202_4#page-1
http://www.huffingtonpost.com/stacy-berman/outdoor-exercise_b_1423925.html
http://www.huffingtonpost.com/2014/08/30/health-benefits-rock-climbing_n_5708847.html
Ocado.com salmon and vegetable recipe:
https://www.ocado.com/webshop/recipe/salmon-with-roasted-vegetables-and-couscous/20447
References:
http://www.huffingtonpost.com/2015/08/05/health-benefits-reading_n_4081258.html
http://www.wikihow.com/Increase-Mental-Strength
http://www.csun.edu/~krowlands/Content/Academic_Resources/Reading/Useful%20Articles/Cunningham-What%20Reading%20Does%20for%20the%20Mind.pdf
http://news.nationalgeographic.com/news/2014/01/140103-music-lessons-brain-aging-cognitive-neuroscience/
http://www.effectivemusicteaching.com/articles/directors/18-benefits-of-playing-a-musical-instrument/
http://mic.com/articles/98348/science-shows-writers-have-a-serious-advantage-over-the-rest-of-us
http://www.hindawi.com/journals/ecam/2012/981523/abs/
file:///C:/Users/Sofiaxvidal/Downloads/981523.pdf
http://www.sciencedirect.com/science/article/pii/S1543115004000845
http://journals.lww.com/psychosomaticmedicine/Abstract/2003/07000/AlterationinBrain%20andImmuneFunctionProduced.14.aspx
http://blogs.discovermagazine.com/crux/2014/04/04/floating-away-the-science-of-sensory-deprivation-therapy/#.Vgy4BflViko
https://www.psychologytoday.com/blog/cant-buy-happiness/201302/why-be-spiritual-five-benefits-spirituality
http://www.sciencedirect.com/science/article/pii/S0277953608000373
http://link.springer.com/article/10.1207/s15327558ijbm1202_4#page-1
http://www.huffingtonpost.com/stacy-berman/outdoor-exercise_b_1423925.html
http://www.huffingtonpost.com/2014/08/30/health-benefits-rock-climbing_n_5708847.html
Ocado.com salmon and vegetable recipe:
https://www.ocado.com/webshop/recipe/salmon-with-roasted-vegetables-and-couscous/20447