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Goal Setting

Self-Assessment: Audit Your Time, Strengths & Goals

This guide helps you run a holistic self-assessment—so you can spot your strengths and gaps, map opportunities and threats, and build a realistic plan to move your career and life forward.

How to use this page: Work through each section in order. Capture notes as you go, then turn them into a 30-60-90 day plan at the end. Bookmark this page and re-run it quarterly.

Step 1 — Reflect Before You Diagnose

Start with a short reflection. What matters most right now? What’s getting in the way? Reflection sets the context for everything that follows.

Prompts

  • Which 3 wins from the last 90 days am I proud of?
  • Where did I feel stuck or drained? Why?
  • If I only achieved one outcome in the next 90 days, what would make everything else easier?

Step 2 — Time & Focus Check

If you’re unsure where you sit on the time-management spectrum, use the quick check below.

Open: Procrastination Self-Assessment (image pages)
Assessment page 1 Assessment page 2 Assessment page 3 Assessment page 4 Assessment page 5 Assessment page 6 Assessment page 7 Assessment page 8

Source credit: Lifehack (original PDF).

If you notice avoidance patterns, try the “do the opposite” rule: when you want to delay, take the first 3–5 minute action immediately (open the doc, draft the email subject, write the first bullet).

Step 3 — SWOT: See Yourself Clearly

Capture a balanced view. Be honest and specific.

Strengths Weaknesses
  • What do people consistently praise you for?
  • Where do results come easily?
  • What energizes you?
  • Where do you get stuck or avoid work?
  • Which skills are missing for your next role?
  • What drains your energy?
Opportunities Threats
  • Emerging projects/roles you could try in 90 days
  • People who could mentor or sponsor you
  • Courses, certifications, or stretch tasks
  • Time, money, or access constraints
  • Market/industry changes
  • Personal risks (health, caregiving, burnout)

Step 4 — Skills, Values & Fit

  • Skills: list 5–7 core skills (e.g., analysis, design, stakeholder comms). Rate each 1–5.
  • Values: pick your top 5 (e.g., growth, autonomy, impact, stability, creativity).
  • Interests: what topics could you talk about for hours?
  • Constraints: real limits you must plan around (location, schedule, finances).

Match your skills and values to opportunities from your SWOT. Aim for roles/projects where your strengths meet real needs—and where your values are respected.

Step 5 — Turn Insight into a 30-60-90 Day Plan

Keep it short, specific, and measurable.

Timeframe Outcome (What & Why) Actions (How) Support Metric Deadline
30 days Example: Ship a portfolio case study to apply for X roles. Outline → draft → peer review → publish. Ask A & B for feedback. Published link + 2 applications sent. MM/DD
60 days Example: Level up in SQL (intermediate). Finish course; complete 2 mini projects. Study buddy weekly check-ins. Course cert + repo PRs. MM/DD
90 days Example: Land 3 informational interviews. Warm intros + 10 targeted cold emails. Mentor review of outreach. 3 meetings booked. MM/DD
Pro tip: For each outcome, write a one-sentence “success spec” (e.g., “By MM/DD I will have a published case study with 2 reviewers’ quotes and 1 share on LinkedIn.”).

Step 6 — Weekly Operating Rhythm

  • Sunday 30 min: plan your week; block focus time and workouts.
  • Daily Top-3: pick three must-do tasks; finish #1 before checking messages.
  • Focus sprints: 50/10 or 25/5 intervals; phone in another room.
  • Done list: jot what you shipped; keeps motivation high.
  • Friday 20 min: review wins, misses, and adjust next week.

Step 7 — Anti-Procrastination Toolkit

  • Implementation intentions: “If it’s 9:00, then I open the deck and write 3 bullets.”
  • Two-minute rule: If it takes < 2 minutes, do it now.
  • Environment design: remove apps from the home screen; work near natural light.
  • Accountability: weekly check-in with a friend; share your Top-3.
  • Reward loops: after a 50-min sprint, 10 minutes to stretch or walk.

Step 8 — Review & Iterate

Re-run this assessment every quarter. Keep what works, change what doesn’t, and celebrate progress. Remember: effort compounds.

Attempts aren’t failures if you showed up and learned. You’re building the muscle to finish what you start.

You’re in control of your career, life, and goals. Start small, start today, and keep going. If you use this template, I’d love to hear what changed for you.

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