1.) Define one change you would like to make in yourself. It might be a behavior or anything about yourself that you would like to alter.

The one change that I would like to change about myself would probably be my self-esteem. I would like to change this about myself because I believe that I should have more confidence in myself to speak my mind and stand up for myself more often.

2.) Write a specific goal for making the change, being sure your goal is realistic and fair. Use affirming, motivational language in your goal. For example, “I will show my best friends that I am paying attention when they talk to me.”
The goal that I would like to make is that when I am faced in a situation, I do not want to appear that I am not confident enough to express my feelings or opinions. I want to prove that I am a strong and confident individual that does not appear to be scared or becomes intimidated easily.

3.) Observe or think of others who are models for what you want to be. Write down what they do. For example, “Tracy nods a lot and repeats back what others say so they know she is listening.”
The person that I could learn to use as an example would happen to be my husband Brian. He looks people in the eye and backs up what he tries to explain. He doesn’t seem to shy away from individuals who one would seem to take offense to what he is saying. If he doesn’t agree with anything, he speaks his opinion and I can’t help but to admire that.

4.) What context or setting is required for you to achieve your goal? For example, “I will talk with my friends in private, distraction-free settings.”
The way that I can try to change would probably be my trying to work on having more of a back bone. I need to try and realize that I have a voice and opinions like others and should not be scared to voice it. Where not everyone is going to like what I have to say or agree with it, I am entitled to speak up for myself, beliefs, values and what I believe in like the next individual.

5.) Identify potential barriers to the change.
The potential barrier for me would have to be the job that I work at. Being a nursing assistant in a nursing home itself is a hard job, but when you have people, such as family members, coming in and treating you anyway makes it that much harder. When you know what are you supposed to do and do it, it is great but having someone on the outside who does not know is hard and you find yourself not being able to express yourself making it difficult. They want you to be seen and not heard like they seem to forget that you are human too.