Day 4: Start taking small, focused steps

Day 4 Focus: Execute Your Plan

Congratulations on creating a SMART plan yesterday to help you overcome and eliminate your biggest stressor.
You should be proud of yourself for taking that important first step. Most people stay stuck in stress because they never take the time to pause, reflect, and plan. But you did—and that already puts you ahead.

Now comes the part where your willpower and consistency are needed.
Because the truth is: nothing changes until you change something. It’s one thing to make a plan—it’s another to follow through. And it’s normal to have doubts. You might be asking yourself, Can I actually do the things I’ve planned?

Let me remind you: Yes, you can—and yes, you will.

You don’t have to make huge changes overnight. Progress happens in small, intentional steps taken every day. Today’s exercise is designed to help you build momentum by taking simple, consistent actions that move you closer to a life with less stress and more clarity.

You’ve got this. Keep going—your future self will thank you.

Step-by-Step Guide with Example Below

Goal: Convert your SMART plan into a consistent, achievable routine.

Step 1: Implementation Intention (4 minutes)

Write down one specific action from your SMART plan that you will complete this week. This step turns your plan into an executable intention by clearly stating what you will do, when you will do it, and where you will do it.

Now complete this sentence:

This creates a mental “trigger” and removes ambiguity.

Step 2: Calendar Scheduling (4 minutes)

Open your calendar app (Google/Outlook/etc.) and block time for the action you just wrote down.

Tip: Treat this like a meeting with yourself. No rescheduling unless it’s a true emergency.

Want to go further? Add 2–3 more SMART-related actions across the week.

Step 3: Create a Daily Micro Review Habit (3 minutes)

Set a daily 2-minute check-in reminder in your calendar or to-do app (e.g., 7:30 PM).

Each evening, ask:

• Did I follow through on my SMART plan today?

• What helped or blocked me?

• What’s the one thing I’ll do tomorrow?

Optional: Keep a short note in your phone or journal for tracking.

Step 4: Weekly Review & Recalibrate (4 minutes)

Schedule a 15-minute weekly review on Sunday evening or Monday morning.

Use this checklist:

• What did I complete from my SMART plan?

• What obstacles came up?

• What will I adjust next week to stay consistent?

This review keeps your goals alive and aligned with reality.

Wrap-Up Prompt:

Take 60 seconds now to complete your implementation sentence and schedule your first action in your calendar.

That’s it. Tiny actions, repeated consistently, change everything.

EXAMPLE:

SMART Goal: Get at least 7 hours of sleep nightly for the next 14 days, starting May 16, to reduce stress and mental fatigue.

Step 1: Implementation Intention (4 mins)

📅 Step 2: Calendar Scheduling (4 mins)

Open your Google Calendar and block out:

• 9:30 PM – 10:15 PM (Daily): “Evening wind-down routine – phone off, warm shower, journaling”

• 10:15 PM – 6:30 AM (Daily): “Sleep – Do Not Disturb Mode ON”

Set notifications to silence apps and dim your screen at 9:30 PM.

Step 3: Daily Micro Review (3 mins)

Add a daily reflection prompt in your notes app or journal:

Reminder: 7:00 AM daily

🔁 Step 4: Weekly Review & Recalibrate (4 mins)

Schedule a 15-minute review every Sunday at 5:30 PM titled:

Checklist:

• How many nights did I meet my sleep goal?

• How has my stress level changed?

• What adjustments do I need for next week?